Day 5 ( details from this full day of eating here) Egg whites, turkey bacon, avocado, oats, and raspberries. Im excited to share this journey with you and to have you along for the ride. Well done! It has its place. I know Ive said in the past that I cant lose weight on 1500, but with my macros dialed in, and my exercise intensity high, Im going to give it a go! I feel like a broken record at times when I talk about macro counting, because someone asked me just this weekend if I eat ________. The answer: YES. But for the most part, Ive been able to keep my weight within 10lbs of stage weight. 4 egg whites. I answer what supplements i use in my supplements I take post. Hi Everyone,Since competing in my first NPC Bikini Competition and sharing my training here, I have received a lot questions about my diet. I literally wake up every morning and plug in my dessert before I get out of bed. So nothing extreme at allwe dont starve our clients, so even low carb will still be a decent amount of carbs, and low fat will still be a decent fat intake. I find that personally, especially the carb macros are really tough to not go over. Just fill out the application below and we will get back to you within 1 business day. Calories and protein are kept the same for both weeks. View all posts by Food and Fit with Alicia. blueberries1 tbs. My diet is made up of egg whites, chicken, ground turkey burgers, protein bread and protein powder. Don't scare the girl into thinking she has to do something extreme to get ready for a local show. While Im still taking vitamins, Im cutting out all the extras. Balancing your hunger, energy, and cravings is key to making fat loss a lifestyle, especially for busy women. Pour in the oatmeal (no measuring cup needed) until the grams on your scale matches the grams on the serving side of the bag - usually 40-48g. Turn the scale on. But two, because Its my intention to take it slow! I want to work on speed, get to my sub 25 5K again, but Im fearful of losing muscle! your total additional cardio will be 15 minutes 4x/week. I hate the fitness industry for what they have accepted as a normal way to train. Im passionate about doing this a different way (#dofitnessbetter). I hope you have a great week. Your body needs the right nutrients, both before a workout and after, so what is the correct ratio to fuel post-workout muscle-building and recovery? 4. Maybe you take out a cup measuring cup like most mortals who are not as skilled at eyeballing said oats. This bikini competitor starts her morning with a pre-workout meal and a hot cup of joe. A 1700 calorie diet would typically look like this for a client who weighs around 140lbs and needs to lose weight: Low Carb/High Fat Week: 1700 cals, 130g protein, 135g carbs, 76g fat, 25g fiber (and we also give sodium/potassium target ranges). The kind wordsdo not go unnoticed!! Youre looking great and I wish you all the luck!! And Im not talking about that 93% lean crap that I have been eating lately. 5 Weeks Out From My First BikiniCompetition, Two Weeks Out From My First Bikini Competition | a health & fitness blog, Show Day Reflections and Advice for First Time Bikini Competitors | a health & fitness blog, Follow a health & fitness blog on WordPress.com, Optimum Nutrition BCAA Powder, Fruit Punch, Monday Motivation: My 6 Month Transformation, Two Weeks Out From My First Bikini Competition, Show Day Reflections and Advice for First Time Bikini Competitors. Chicken, cauliflower rice with Kernel Seasonings cheddar, sweet potatoes, and asparagus. Methinks youre going to win or at least place really well. go to nutritiondata.com and find out your macro breakdown. It will say 0g. Regardless of the articles and of what I want, I am working with a coach who prefers that I enjoy a very low carb snack before bed. When I found the lifestyle called IIFYM and a community of very fit men and women who eat whatever they want at whatever time of the day they want, I was elated that I could have my carbs and eat them at 9pm because your body doesnt know what time it is. Countless articles have been written about why carbs before bed are bad and why carbs before bed are good, like this one which I particularly like because it argues in my favor. A good starting point for most women is using a basic guideline to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats. Large salad. However, most diet plans for bikini competitions will include several small meals throughout the day, with an emphasis on lean protein and vegetables. Show Day! Interested in training with us? Posing: I did pose this week! How To Set Up MFP to Count Macros; Coaching; Contact; 25 Jul 2015. Required fields are marked *, document.getElementById("comment").setAttribute( "id", "a82dc6fe3294c4d6782019f482ee88f6" );document.getElementById("c08a1a06c7").setAttribute( "id", "comment" );Comment *, This blog contains affiliate links, including Amazon. It has been a week now of my road to stage 2022, and I am feeling good. Currently, the hardest aspect of my nutrition is the night shift work. But I dont want to give space to this thought. Every year I say Im not going to do another show, but the truth is, Id actually like to do one show a year, just to keep a goal on the horizon. I hope youll open your mind up to the idea of abs and pizza together in a beautiful harmony. lol Seriously. Keep up the amazing work! 4 Weeks Out. Thats what I need to keep reminding myself. Many fear the dreaded spill-over effect of too much sodium pre-competition, so a lot of competitors go to extremes to banish salt entirely from their diet. It will absolutely take me the full 16 weeks to lose 10lbs, which is my goal to get back on the bikini stage on June 3, 2023. I usually eat this meal about 45 minutes before I leave for the gym. I want to lose weight slowly enough to keep the muscle, so the time to start must be now. 5 Ways To Encourage Yourself To Do More Walking, Working Out At Home : A Simple Guide For Moms, A photo posted by Kate | beyondfitmom.com (@beyondfitmom), How to Lose the Baby Weight: Hormone Imbalance Symptoms, Suffering through weeks of extreme dieting, Sacrificing endless amounts of time with family & friends. For strength, I use machines, barbells, and dumbbells at the gym. You want an 80/20 badly. Whether youre training for a Bikini Competition or just a big event where you want to look your best (hello, wedding, vacation, etc.!) Protein helps speed up your metabolism and balances your blood sugar levels, preventing insulin spikes, which can cause weight gain. Muscle Contest, Nevada State Championships. Phase 1: Weeks 1-4. My husband saw me eating it yesterday and had me make him one too. Rule Number 1: Peak Week Workouts. You need a clearer picture of where to start, and thats ok. Good luck to you! This type of bikini meal plan is designed to help you . If there was a clear winner then we set their macro targets accordingly. Conditioning isn't a factor? Try throwing in hill sprints for your legs, otherwise you look great! 1 Week Out. Agreed.Bikini is going to a much harder look, close to what figure was a couple of years ago. TARGET MACROS Under 135 lbs - 1,450 cals; 46g fat; 130g carbs; 135g . She's doing awesome right now and she doesn't have hard defined abs! Whether your goal is related to fat loss, fitness, or even just general overall wellbeing, its important to make sure youre getting enough protein. I know it is always interesting to me to learn what other people are doing in the same situation. 7 Weeks Out. Many competitors who struggle to be ready as their show approaches start jumping through unnecessary hoops to tighten up. -Training-Nutrition -Supplements-Weekly Macro Ratio Examples-Successful . I do not sleep well during the day, so therefore the days I work I am only getting around 5-6 hours of sleepas opposed to 8-10 I get on the nights I do not work. Many people think they are eating a lot of protein when they are eating cheese and nuts, when really they are eating a lot of fat and a little protein. Im also a runner! She specializes in and holds the following Certifications: NASM . In case youre wondering what weve found, here is a few years worth of data from new clients after having gone the 7 days on each intake. Information and resources related to Bikini Competition Macros 4 Weeks Out My training schedule looks like: Sunday : Strength: Back & Abs. A photo posted by Kate | beyondfitmom.com (@beyondfitmom) on Mar 24, 2016 at 10:27am PDT. $60-$120. Pre Workout Meal Whole Foods brand white English muffin + 1T jelly + 12T (3/4 liquid cups) egg whites seasoned with salt and pepper. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Your email address will not be published. Now that I understand that my body feels like crap after a lot of white flour, white sugar and a heaping bowl of dairy, I choose them a lot less. In this full day of eating vlog, fitness athlete Kiki McClellan takes us through her meal plan just 2 weeks out from a competition. So, while It might be a waste of money, Im keeping in these foods. What is peak week? Most of my diet crutches are just expensive and I am tired of wasting money when I should just be able to get through a diet without relying on these things. So what do I eat? I share my high carb day macros this week, so be sure to check it out!4 weeks out for the IFBB stage, and I . Pass the bread basket. Wow! I promise you that once you get a taste of the flexible dieting life, youll get hooked. Nearly half of an egg's protein is contained in the yolk, as well as all the fat-soluble vitamins, essential fatty acids, and plenty of other nutrients. 3 Weeks Out. I won't go there. For some women, simply adjusting based on biofeedback just isnt enough. Or if youd like more one-on-one help, Id love to work with you to develop your own customized fat loss nutrition plan! Although these first four weeks aren't very restrictive, they can still be a challenge for girls trying a diet plan for the first time. I respectfully disagree with this. This is where basic bikini diet approach 2 comes in. Pour in the oatmeal (no measuring cup needed) until the grams on your scale matches the grams on the serving side of the bag usually 40-48g. Puppy!! I am hoping that I feel better this week. 4 Weeks Out. Even moms who understand what the sport is about (no, we dont take steroids or train to become a hulk) tend to shy away from fitness competitions. But, this is what I do: (and what I did before the bikini show)6-7 days a week, low intensity cardio for about 30-60 minutes. Learn how your comment data is processed. I am here to inspire and motivate people proving it is possible lead a healthy lifestyle even with a hectic schedule. Sophie on July 7, 2019 at 11:01 am My coach wants me to aim for 60g of carbs post workout along with about 35g of protein and minimal fat. Squeeze the water out. I'm a first time bikini competitor getting . Think about how you can enjoy a slice of pizza and some cake WITHOUT the guilt. Now, am I going to crush some chocolate chip cookies everyday? This is an easy, stress free way to adjust your nutrition WITHOUT obsessing over numbers. And Im ready to do this again. It's a HUGE factor!! One, because I'm almost 50 and it just takes longer. Imagine this (maybe youve been there), you start counting calories and you lose weight. Think 5 Guys. Eat until youre satisfied, and then stop. I am gearing up to take take my fitness & fat loss to the next level. Its really too bad because it can be a fun, healthy goal that gives quite a sense of accomplishment and personal satisfaction. No grain-free lifestyle going on here. flax/chia blend3 hardboiled or scrambled eggwhites, Meal three: (within 1 hr post workout)4 oz chicken130 g potato1/2 c green beans, Meal four:shake: 1 cup 5x proteinso delicious Almond Milk 1/3 c. frozen blueberries 2 tbs PB2 powdered peanut butter.8oz beef jerky, Meal five:5 oz baked cod1/2 c peas1 apple, Meal six:Salad:2 oz spinach and argula1 c romaine5oz chicken breast1/2 c fat free cheese8 kalamata olives(dressing spray of olive oil cooking spray and red vinegar), Meal seven: (when I work nights ONLY)Questbar5 strawberriesPacket of Starkist Tuna Creations1 serving (6)Reduced fat Triscuts. You may have noticed that people tend to talk about this subject as if one is across the board superior to the other, e.g., ketogenic dieting is superior to moderate or high carb, or the opposite. Required fields are marked *. My Fitness Pal has a bar code scanner feature that allows you to easily scan anything you eat that comes in a package. I ate it really slowly and. Before I really started learning more about nutrition, I ate whatever. Proteins and carbs are 4 calories per gram and fat has 9 calories per gram. The reality though is that some people will handle lower carb very well and not do well with higher carb, and some will be the opposite, and some will do well with a good in-between. Taylor's diet includes jasmine rice and sweet potatoes, which, though lower on the glycemic index than most processed foods like bread and pasta, are still high enough to give her the insulin boost she needs to build muscle and recover.. 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