Hey loves,
Getting ready for a bikini competition at an advanced level means dialling in everything from your training intensity to your diet precision. You’ve built a solid foundation—now it’s time to sculpt, refine, and get stage-ready!
Fine-Tuning Your Nutrition
Nutrition at this level is all about finding that perfect balance to shed fat while maintaining muscle. Your macronutrient ratios will be tailored to your specific needs, focusing on:
Protein: Aim for 1.2 to 1.5 grams per pound of lean body mass. Protein is your muscle’s best friend, helping to repair and grow after intense training sessions. Lean sources like chicken breast, turkey, fish, eggs, and high-quality protein powders are your go-to.
Carbohydrates: These are essential for fueling your workouts and maintaining muscle fullness. Here’s how to manage them:
Training Days: Consume around 1-1.2 grams of carbs per pound of lean body mass. Focus on complex carbs like oats, sweet potatoes, and brown rice. Adjust your intake based on your energy levels and progress.
Rest Days: Lower your carbs to 0.5-0.8 grams per pound. Stick to vegetables and low-glycemic fruits to keep energy steady without spiking insulin levels.
Fats: Keep fats moderate to support hormone balance and satiety. Around 0.3-0.4 grams per pound of lean body mass from sources like avocados, nuts, seeds, and olive oil will do the trick.
Advanced Training Strategies
1. Weight Training: At this stage, you’ll use a mix of compound movements and isolation exercises to target every muscle group. Emphasize hypertrophy with a rep range of 8-12 and incorporate heavier lifts with 4-6 reps for strength.
Sample Weekly Split:
Day 1: Legs (Squats, lunges, leg press, calf raises)
Day 2: Shoulders and Abs (Shoulder press, lateral raises, planks)
Day 3: Back (Deadlifts, lat pulldowns, bent-over rows)
Day 4: Rest or Active Recovery (light yoga, stretching)
Day 5: Glutes and Hamstrings (Hip thrusts, Romanian deadlifts, hamstring curls)
Day 6: Arms and Abs (Bicep curls, tricep extensions, hanging leg raises)
Day 7: Rest
2. Cardio: Include steady-state cardio 2-3 times a week (20-30 minutes) and high-intensity interval training (HIIT) once a week. Adjust based on how your body is responding; increase cardio if fat loss stalls.
3. Posing Practice: Begin posing practice early in your prep. This helps with muscle conditioning and ensures you know how to showcase your physique. Practice 2-3 times a week, gradually increasing as the competition approaches.
Supplements to Support Your Prep
Whey Protein Isolate: A staple for meeting protein needs, especially post-workout. Choose a high-quality brand with minimal fillers.
BCAAs: Sip on branched-chain amino acids during workouts to support muscle retention and reduce fatigue.
L-Carnitine: Aids in fat metabolism. Take it pre-workout to help your body use fat as energy.
Multivitamins: As your diet becomes more restrictive, a good multivitamin ensures you’re getting all essential nutrients.
Fish Oil: Supports joint health and provides essential omega-3 fatty acids.
Probiotics: Keep your gut healthy, which is crucial for nutrient absorption and overall health during prep.
Meal Timing and Frequency
Fuel your body with 5-6 small meals a day to keep metabolism high and energy levels steady. Here’s a typical day:
Meal 1: Egg whites, spinach, and a bowl of oatmeal
Meal 2: Protein shake with a handful of almonds
Meal 3: Grilled chicken breast, quinoa, and steamed broccoli
Meal 4 (Pre-Workout): Rice cake with almond butter and banana slices
Meal 5 (Post-Workout): Lean ground turkey, sweet potato, and green beans
Meal 6: Cottage cheese with a sprinkle of flaxseeds
My Go-To Advanced Recipes
1. Protein-Packed Overnight Oats
Ingredients:
1/2 cup rolled oats
1 scoop vanilla protein powder
1/2 cup unsweetened almond milk
1 tbsp chia seeds
1/2 banana, sliced
1 tsp honey (optional)
Instructions:
Combine all ingredients in a jar.
Refrigerate overnight.
Top with fresh berries in the morning.
2. Lean Beef Stir-Fry
Ingredients:
200g lean beef strips
1 cup broccoli florets
1/2 red bell pepper, sliced
1 garlic clove, minced
2 tbsp low-sodium soy sauce
1 tsp sesame oil
Instructions:
Heat sesame oil in a skillet over medium heat.
Add garlic and beef, cooking until browned.
Add vegetables and soy sauce, stir-frying until tender.
Serve over cauliflower rice for a low-carb option.
Final Tips for Advanced Competitors
Stay Hydrated: Drink at least 3-4 liters of water daily. Proper hydration is crucial for muscle function and skin appearance.
Track Your Progress: Keep a detailed log of your diet, training, and how your body responds. This helps with making adjustments.
Listen to Your Body: Advanced prep is intense. Rest and recovery are just as important as training and diet. Incorporate stretching, foam rolling, and quality sleep to prevent burnout.
Millie x
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