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Monday - Glutes and Leg Day. Five to ten-minute warm-up on the treadmill. Smith machine squat - 3 x 12 reps. Smith machine single-leg deadlift - 3 x 12 reps. Walking lunges - 4 x 10 reps. Barbell good morning - 3 x 10 reps. Single leg press - 3 x 12 reps. Seated leg curl - 4 x 10 reps. Glute bridges - 3 x 12 reps.
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Allocating some time prepare and measure your meals, posing, cooking and even sleeping (you need to sleep at least 8 hours, so that you can recover from the intense training). Sleep. Skimping on sleep is a no-go for prep. The reality is that your body will crave a minimum of 7/8+ hrs per night.
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Therefore, a good tip is to cut down on carbs by around 50%, increase your protein by about 20%, and adjust your fat intake accordingly. For help creating a customized bikini prep diet, think about speaking with a nutritionist. Place a focus on plenty of vegetables, complex carbs, lean proteins, and healthy fats.
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Your First Physique or Bikini Competition. Don't Just Hit the Beach, Hit it HARD! Giannci before and after - 1st runner up at her first show NPC Musclecontest. It's summer again. If you've been working out, eating right and watching your weight, you may already be ready to show off your great bikini bod.
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Joining a bikini competition means you'll need to look your absolute best, which involves eating as cleanly as possible. You may want to take a few extra supplements to help you perform better while you train while shedding those pounds and building muscle, like vitamin B12, which helps with muscle repair and protein synthesis.
Fitness Competition Before and After First Time Fitness Competitor at 38!
Melissa Bender's Grocery List. Two Protein Pancake Recipes. Peanut Butter Greek Yogurt. Avocado Curry Chicken or Egg Salad. Grilled Eggplant Sandwich Recipe. *I competed in the NPC Natural USA Championships. I won 2nd Place in Bikini Open Class B, and 3rd Place in Bikini Novice Class A. When I stepped on stage I was not hungry or dehydrated.
Not sure where this image originates from, but she should be so proud
Phase 3: Weeks 9-12. Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well-hydrated.
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4 - The more creative you are with food the easier your prep will be. This goes back to the flexible dieting strategy touched-upon in the previous point. You've only got a set amount of macronutrients to play around with each day, and if you're creative enough then there are endless food options at your disposal.
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Run in place for 60 seconds, then do ten squats and 20 lunges. Jump rope for one minute, then do ten pushups. Stretch out your muscles by doing calf raises on the edge of a step or bench. Start with lower intensity workouts like walking on an incline treadmill or riding a stationary bike.
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Bikini Competition Prep Requires a very strict diet! One of the first things you should consider before competing is how drastically your nutrition will have to be controlled. Competition prep is not a "normal" diet. If counting macros is considered 80/20 flexibility, a contest prep is 100/0.
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Day 5 ( details from this full day of eating here) Egg whites, turkey bacon, avocado, oats, and raspberries. Chicken, cauliflower rice with Kernel Seasonings cheddar, sweet potatoes, and asparagus. Protein ice cream with blueberries. Healthy Noodle (low calorie noodles), broccoli, ground turkey, and nutritional yeast.
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3. Vary the Rep Range: Incorporate a mix of different repetition ranges in your resistance training. Aim for 8-12 reps per set for muscle building, 12-15 reps for muscle endurance, and 4-6 reps for strength development. Varying the rep ranges challenges your muscles in different ways, promoting overall growth. 4.
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5 Things a Future Bikini Competitor Should Keep in Mind. 1. Before you commit to a bikini competitor lifestyle, make a gooooood assessment of your life and your priorities. A full-time job, family, running a household are huge factors that you may find yourself struggling with keeping up.
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Typically, women prepare for a bikini competition for three months straight to ensure they're ready. A coach will keep track of your workouts and macronutrients to guarantee excellent outcomes. They will provide you with the right meal plans that will help shape your body. Join the Right Competition. Besides having a coach to guide you and.
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Professional photography at the show $75 (varies by show; if you want professional photos on show day) Suit $90 and up (typically closer to $200-300, but you can find some on sale or on Amazon) Heels $45 and up. Jewelry $30 and up. Posing classes $100 and up (aim for at least 3-4 sessions minimum) Coaching.
