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©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com
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Contest Prep Secrets
Figure & Bikini Training System
Table of Contents
Disclaimers...............................................................................................................1
Bikini Workouts....................................................................................................... 49
Meal Plans.............................................................................................................. 73
DISCLAIMER: The information in this program was generated from scientific and
medical research from various experts in the body building industry. The author has
several years of experience in researching, developing, and following fitness and
nutritional programs. The information presented in this program is of her own personal
and professional opinion and does not necessarily reflect those of other organizations,
professionals, or government bodies. Any healthy, active adult can attempt this guide
safely. However, the user should consult with his or her physician before following any
nutritional or exercise programs in this program, especially if any cardiovascular,
pulmonary, or metabolic symptoms exist. The outcomes depicted in testimonials are no
guarantee of future results using this program but are an indication of their personal
effort and success. The user assumes all liability and risk associated with undertaking
the suggested diets, supplements, and programs in this book.
I got sick and tired of being unhappy and sat down with a fitness professional who
sorted out the whole fitness thing to me and helped me get a good plan. Grateful
for the new life I received by working with a trainer, I become inspired to give
people the same gift – helping them get into the best shape, no matter their
situation.
My time in the military ingrained a “no excuse” attitude in me that I take into every
session I have with my clients. They get results because they know that there’s no
other option. I’m here to map out their success and make sure it happens!
What is Bikini?
Now, it’s time to learn the 5-Step Stage-Ready System to successfully train
for your figure or bikini competition.
“Whether you think you can, or think you can’t, you’re right.”
- Henry Ford
This is why having the right mindset is as important as having an effective training
program.
You have to get your mind wrapped around how awesome it would feel to
accomplish your goal and end up in the coveted winner’s circle holding a trophy!
The worst that can happen if you put your all into this is that you get into the best
shape of your life.
Many women enter a contest as a motivator to finally get the body of their dreams.
But it can only be an effective motivator if you are serious about taking it all the way
and giving it 100% of your efforts. Lock and load onto your plan, put your whole
heart into it, and expect to win!
The first 4 weeks are crucial for a newbie competitor. Not having the right
expectations and goals could let doubt creep in. Doubt can keep you from sticking
to your plan.
Now, here are 7 steps to help you get maximum results with Contest Prep
Secrets!
Use the chart on the next page to track your measurements and weight.
Week 1
Week 4
Week 8
Week
10
Week
12
Week
14
Week
16
4. Calculate the number of weeks you will need to prep for a show.
A common question people ask when starting out in competitions is how long they
need to diet to get ready for a show. I recommend you get an Inbody or Bod Pod
body fat test for the computation below to be as accurate as possible.
With proper application and derivation, it can provide fairly accurate results that are
useful for estimating the time needed to reach your desired contest conditioning.
Her test yields 18.6% body fat. 18.6% of 152 lbs is 0.186 x 152 lbs = 28.27 lbs. So,
she currently has about 28.25 lbs of body fat on her frame.
Using algebra – who said that stuff would never get used in the real world? – we
find her goal of 11% body fat: 123.75 lbs/ x = 100% - 11%, or simply 0.89, 123.75 =
0.89x, 123.75/0.89 = x, 139 = x. So, about 139 lbs would be the target 11% body fat.
As a check, weight of 139 – lean bodyweight of 123.75 = 15.25 lbs of fat, and
15.25/139 = 10.97% (or 11% rounded).
28.25 lbs of fat now - 15.25 lbs of target fat = 12.75 lbs to lose.
Losing 1-2 lbs per week is a common rate of weight loss to shed body fat, while
maintaining muscle mass. Losing weight too quickly can come at the expense of
losing muscle tissue.
Figure on about 1.5 lbs lost per week for this example. It would take 12.75 lbs/1.5
lbs = 8.5 weeks of dieting to reach the target body fat level from this starting point.
You can plug in your numbers and see how long you should allow for.
Tip: I recommend you stay in pre-prep, or phase 1, of your program until you are
10-15 pounds away from your goal.
You can print out your current phase training, diet, supplements, and specific
checklists when needed. You can also print everything out and make a physical
binder.
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There are usually 4 basic categories you may be eligible to register for: true novice,
novice, open, and masters. Masters is associated to an age (35, 40, 45, or over), but
it’s one of the most competitive classes. The judges want to see more “aged
muscle”, and a woman’s body is surely developed different over 40.
I suggest you choose a show that has the true novice category or a classification for
those who have never stepped on stage. You want to compete with women who
have similar development, shape, and conditioning. The one thing that could kill
your enthusiasm for the sport is stepping on stage and being “out gunned” by the
other women. This isn’t their first rodeo!
The next category you could choose as a first timer is novice, but be aware of this
important fact: Novice does not mean the women in that category have not
competed before. It just means they have not won 1st place. Depending on the size
of the show and number of competitors that show up, there could be 15 or more in
your novice class.
Also, be aware that it costs to register for each class. It could be up to $100 per
class. Choose the class, or classes, in which you could be the most competitive.
I’ve included some frequently asked questions, for answers to everything from
when to start posing to whether or not you need fat burners.
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A: You should train with weights at least 3-5 days a week. Depending on the phase
of training you are in, there are times when you will train 4-6 days a week, with a
split option for your sessions.
Q: What type of cardio is best for prep? High Intensity Interval Training (HIIT)
or Low Intensity Steady State (LISS)?
A: There isn’t really a “best” type of cardio. You need both types at various times of
your prep. What you really want to determine is the best cardio for your goals. If
you need to lose a lot of body fat, and you have more than 16 weeks before your
competition, then staying in the lower heart zones (low intensity training) for longer
periods will yield the best fat loss. But the closer you get to competition, and as
your physique needs change, it will be time to assess whether you are holding
water or fat. If you are in the final phases of prep, getting the final water off your
muscles is key. So, higher intensity (HIIT) could help you sweat more, and the
sessions can be shorter to keep mass.
A: If you are doing cardio and strength in the same workout; then cardio is done
POST weights. If you are splitting your workout into 2 sessions; then complete your
cardio in the morning (fasted) and weights in the afternoon or early evening. The
main objective is to get your cardio done at whatever time works for your schedule.
Don’t skip any cardio sessions!
Q: Are the workouts in this program geared to help me achieve the shape and
size for figure or bikini the judges are looking for?
A: The workouts in this plan cover ALL the areas the judges will be looking for – the
"X" frame, which is the rounded shoulders, tapered waist, and slightly squared legs
in figure competitors. For bikini, the workouts focus on getting you lean (especially
in the midsection) with a small degree of muscularity.
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Q: How do I know when to start carb cycling? Or do I even need to carb cycle?
A: Not every athlete needs to carb cycle. This diet technique can be used to ramp
up fat loss. If you are losing the desired amount of fat each week and are on target
to reaching your goal before show day, you don’t need to carb cycle. Refer to the
meal plans for 3 specific carb cycling plans to choose from.
A: Almost every contest employs the use of bright white lights to illuminate
competitors onstage. These lights are not exactly the best for physique
presentation, as the white light has a tendency to wash out the cuts and definition
on all but the darkest colored physiques. You could be in terrific shape, but stand
under the lights without a tan, and almost magically, the finer lines of separation
disappear. This happens whether you are of light or dark complexion, as there
simply is not any natural skin color that will allow optimum muscle visibility. Plainly
put, everyone needs to tan, regardless of skin color. Most newbie competitors find
it odd that they need to tan or use a tanning product as part of their contest
preparations, but it is very much required if you are serious about being your best
onstage. (www.naturallyintense.net)
A: No, cardio alone will not transform for your body. Progressive weight training
combined with cardio, supplements, and diet will create an athlete’s physique. If
you are doing too much cardio, this can make you too skinny to be competitive.
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A: Yes! This program has been created for both figure and bikini training. There is a
weight and supplement program for each based on the judges’ expectations. Make
sure you have assessed which category you would be most competitive in, based
on your genetics, body type, and training style. If your physique is in between figure
and bikini, then I’d choose the category you most identify with (for bikini, have to be
a natural diva) based on your personal goals and what you want to look like in the
end.
A: This plan is designed to get you stage ready in 16 weeks or less. If you have a lot
of fat to lose, alcohol will inhibit that process, and it’s best to cut it out of your diet –
definitely in the final 8 weeks of your program.
A: If you don’t have a lot of fat to lose, I’d say they are not a major factor in your
program. Assess your fat loss goals and do your homework. Review the supplement
regimen and determine which are best for your specific physique/health needs.
Also, ensure you are not taking any ingredients contained in supplements that are
on the banned list (if competing in natural events). Something as simple as caffeine
could cause you to be disqualified, depending on the federation. It’s the athlete’s
responsibility to know the rules at all times.
Q: What if I have more than 25 pounds to lose? Is this program for me?
A: Yes! You can stay in Phase 1 & 2 as long as you need to get into the pre-comp
window. This means you are 15-20 pounds from your competition weight.
A: Yes. There is no other way to have the ability to move through the phases as
stated in the program successfully without gym access. Unless you have a full gym
in your home (including the big machines), then the gym is a good investment. Not
being able to fix problems in your physique because you are limited in training
options can cost you more on stage than a gym membership ever will.
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A: If you are training on the program, you should not have much water to lose at
the end. When it’s time to reduce water (final peak conditioning), follow the
directions in the plan.
A: Depends on your current shape and condition. It takes time (building phase) to
create the size and shape the judges demand of their top athletes. You have to
spend the time to create the competitor physique. If you have a higher body fat
than 20%, you need time to burn that off. In the beginning, your weight and body
fat are not your focus. You need the weight and body fat to get through the initial
muscle building phases to be able to cut the body fat the final 8 weeks or so. Refer
to the “Getting Started” portion of the manual (step #4) for calculating the exact
number of weeks you need to prep. Refer to Bonus #2 Fix Your Prep Blueprint for
suggested weight and body fat for typical figure and bikini competitor height
classes. Remember, these are only suggestions based on my years of coaching
experience. The bottom line is, you need the right shape, size, and symmetry to win
your show.
A: The sooner the better! Most newbie competitors spend little time on this part of
their prep, and it shows on stage. The judges want to see a great physique and
confidence on stage. This comes from knowing how to present your body in the
best possible way to highlight your strengths and minimize your flaws. I’d
recommend you practice 15-30 minutes, 3-5 days a week. The closer you get to
your show, increase that practice time to include professional instruction, if
possible. The final 8 weeks of your prep, you want to pose for 30 minutes every day.
Q: What type of body type are the judges looking for? Any tips for placing in
the top 5?
A: The judges are looking for an overall toned and balanced physique. A few tips to
place in the top 5 are to have good stage presence and an “X frame” – rounded
shoulder caps, lean waist, and slightly squared legs. The judges are not just
assessing your physique. They are also scoring your overall presentation. The figure
or bikini athlete that can hold those poses and give the judges a sense that she
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Q: For a gal who is a mother, has a job, and finds herself very pressed for time,
what are a few quick-grab snack ideas?
A: Grilled chicken or turkey, berries, almonds, boiled eggs, protein shakes, pre-cut
veggies, and protein bars (low in sugar & calories). The best thing is to spend time
on food prep to avoid dietary pitfalls.
A: Yes. Think about why you are cheating. Are you missing meals? Cutting calories
too low? Training for figure or bikini requires discipline. So get your mind right, plan
your meals, and stop making excuses!
A: Yes! You have to train like a competitor to look like one. You can follow a looser
version of Phase 1 and 2 to get the results you desire. The final 2 Phases are more
intense but can be adjusted to keep you progressing. I recommend not using the
“7-Day Peak Plan” unless you are competing. You can choose the meal plans that
work best for your goals based on the “6-Step Formula to Master Your Macros.”
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“Insanity is doing the same thing, over and over again, but expecting different results.”
- Albert Einstein
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In order to get stage ready, your entire program needs to be progressive. This
means you are allowing your body to transition through specific segments of time.
Typically, there are 4 phases of training: (1) Growth (2) Shape & Balance (3) Fat Loss
and (4) Peak Conditioning.
First and foremost, your training routine needs to fit YOUR needs. That means you
should train specifically for your physique. If you carry more weight/muscle in your
lower body, then don't train heavily in those places.
Use higher reps, or circuit training, to cut down those areas that need to be a bit
smaller. On the other hand, if you need to add fullness to a particular area, use
heavier weight, harder resistance, and do fewer reps.
As for cardio, remember the key word: balance. If you're trying to lose 1 pound per
week, adjust your cardio to meet that goal. Use a heart rate monitor. You want to
be within 60-75% of your maximum heart rate. Stay in that range for the full
duration of your cardio training.
If you have big legs and you don't want muscle, don't do stationary bike or stairs.
Try incline treadmill walking. Incline cardio digs into your butt and thighs. Think
about where you need your body fat to come off; don't under-stimulate or over-
stimulate. Try to avoid utilizing the same cardio machine to prevent bulking any
part of your body.
For Figure
The key to a good competition figure is balance. Your back should V-taper from the
shoulders to the waist, and then have small sweeps to the quads. Try to look at
your body objectively. Ask yourself what you need to do to create that structure,
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You want to have a good amount of leanness and separation but no muscle
striations (that is bodybuilding and physique).
*Please note: The workouts for figure are very challenging. If you are having
difficulties completing all the sets or reps, you can adjust where needed based on
your fitness level and competition timelines.
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The judges at bikini competitions aren't looking for muscle density. So do 15-20
reps for toning and shaping. If you are looking to gain, do 8-12 reps. Use
independent machines and dumbbells; that way, each side of your body has to
work hard to keep up. If you can’t get in at least 12 reps on your first set, simply
remain at that weight for all your sets.
Bikini athletes generally follow split routines 3-4 days a week, splitting your body so
that you work one half of your body on one day and the other half on the next
workout day. You will be training abs every workout.
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Mondays
Back, Calves, Abs
12 12 12 12
15 15 15 15
12 12 12 12
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12 12 12 12
15 15 15 15
12 12 12 12
12 12 12 12
24
12 12 12 12
30 45 60 90
20 20 20 20
25
12 12 12 12
12 12 12 12
Elevated Push-ups
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
12 12 12 12
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12 12 12 12
12 12 12 12
12 12 12 12
15 15 15 15
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15 15 15 15
Bicycles
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
30 30 30 30
60 60 60 60
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Leg Extensions
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
12 12 12 12
DB Squats
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
12 12 12 12
12 12 12 12
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12 12 12 12
12 12 12 12
12 12 12 12
12 12 12 12
30
12 12 12 12
12 12 12 12
12 12 12 12
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12 12 12 12
12 12 12 12
12 12 12 12
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12 12 12 12
12 12 12 12
Shrugs
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
12 12 12 12
12 12 12 12
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Mountain Climbers
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
20 20 20 20
Crunches (negatives)
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
12 12 12 12
20 20 20 20
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Rep Ranges:
Rep ranges are 8-12, if you are still focusing on building muscle.
Rep ranges are 12-20, if you are entering into your leaning/conditioning phase.
Sets:
You can do 3-4 sets of each exercise in the building phase.
You can do 4-7 sets in the leaning/conditioning phase.
Weight:
Amount of weight is moderate to heavy, depending on what phase you are in.
Heavier weight if you are building. Moderate (or bodyweight) if you are beginning
your leaning or conditioning phase.
Workout Structure:
You can do each of the exercises below separately for all sets. This is great for the
building phase.
You can do 2 of them in a superset format (back-to-back), when you are in the
conditioning phase of your training.
Your “Day 1” starts on whatever day you choose. It’s not set on a specific day of the
week.
Back
1. Pulldowns (reverse grip): 45-second rest in between
2. Machine Rows: 45-second rest in between
3. Pull over Machine: 45-second rest in between
4. Romanian Deadlift: 45-second rest in between
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Arms
1. Preacher curls supersets with overhead dumbbell triceps extension: 60-second
rest between supersets
2. Bicep Curls with back on the wall supersets with Triceps Dip Bars: 60-second rest
between supersets
Abs
1. Ab crunch machine 3x30 reps – lightweight
2. Hanging leg raises – alternating oblique twist 3x30
Quads
1. Leg Extensions + 3 count hold at top: 10 reps each set (every other week do
single leg, 10 reps each)
2. Jump Squats w/dumbbells: 4 sets 10 reps, 45-second rest in between
3. Leg Press 4 x 12 (every other week do single leg press), 45-second rest in
between
4. Squats (smith machine): 7 sets, 10 reps, 60-second rest in between
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Chest
1. Incline hammer press, 45-second rest in between
2. Incline DB fly, 45-second rest in between
Shoulders
1. Dumbbell Military Press: 60-second rest in between
2. Barbell front Raises (elbows slightly bent raise only to shoulder level, hands
shoulder width apart): 60-second rest in between
3. Dumbbell Side Raises: 45-second rest in between (every other week do single
arm raises)
4. Rear Delts machine: 45-second rest in between
Abs
1. Ball Crunches & reverse crunches on flat bench 3x25 reps done as a superset: 60-
second rest in between supersets
Back
1. Pull downs (wide grip): 45-second rest in between
2. Pull ups behind the neck (can be assisted): 45-second rest in between
3. T-Bar rows – upper handles: 45-second rest in between
4. Reverse underhand grip, BB rows: 45-second rest in between
Calves
1. Seated calf raises, 30-second rest in between
2. Standing calf raises, 30-second rest in between
3. Leg press or rotary calf raises, 30-second rest in between
Arms
1. Bicep curls with ropes: 30-second rest
2. Bent over triceps kickbacks: 30-second rest
3. Bicep Curls with back on the wall: 30-second rest
4. Triceps Dip with feet on stability ball: 30-second rest
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Quads
1. Leg Ext (moderate-heavy) - 4 sets 12 reps, 60-second rest in between – longer if
you need to add more weight
2. Pause squats w/Olympic bar in front: 4 sets 12 reps, 60-second rest in between
(pause count of 3 at bottom of squat, then drive back up = 1 rep)
3. Leg Press 1-1/2: Complete a full leg press, then return, do a half leg press = 1 -1/2
rep = 1, 12 reps, 60-second rest in between
4. Walking lunges across the gym and back 3 times. You can rest every round trip
Day #7 Rest
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Ab workout
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Shoulders – 4 sets
The Ab Workout
Use slow controlled movements, holding long where you can for burn.
Compete each move for 60 seconds, back to back. Repeat 2 more times = 3 sets.
Rest 1 minute between sets.
Bicycles
Reverse Crunches
Leg lifts (on the floor or off bench)
Oblique crunches
Plank on elbows
Roman chair high knees
Frog crunches
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Days 1 & 5
Legs
20 0 20 0 20 0 20 0
Lying Leg Curl + Superset with Alternating Box Reverse Lunges (w/o BB)
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
25 0 25 0 25 0 25 0
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30 0 30 0 30 0 30 0
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Pull-ups + Superset with Push-ups (Palms close to sides, elbows pulled inward)
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
20 0 20 0 20 0 20 0
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V-ups or Jackknives
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
20 0 20 0 20 0 20 0
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20 0 20 0 20 0 20 0
45
15 0 15 0 15 0
30 0 30 0 30 0 30 0
30 0 30 0 30 0 30 0
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DB Frontal Raises + Superset with Cable Lateral Shoulder Raises (single arm)
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
Cable Overhead Press or DB’s + Superset with Decline Sit-ups with Ball (extended)
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
20 0 20 0 20 0 20 0
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Other track days can include sprints x 3-4 sets, down the short side of track. Then,
run the track for 20 minutes.
Example: 45 minutes of hill walk on treadmill in the am. Post workout – 30 minute
on Spin Bike, Recumbent, and Jump Rope – intervals. 60 seconds of high intensity
followed by 30 seconds of recovery. Keep repeating throughout 30-minute workout.
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For All Weight Days: Complete in a circuit format. Do all the exercises back to back
in the circuit. Take 1-2 min rest, then repeat. Complete 3 sets of each circuit
For bikini workouts, I like to infuse some mini cardio blasts. You still have your
regular cardio based on the suggested days here or in the 16 Week Cardio Guide.
Circuit #1
DB Shoulder Press 10 reps
DB Curls on Wall or Bosu 10 reps
Overhead DB Tricep Press 10 reps
Lateral Shoulder Raise Machine 10 reps
Single Leg DB Tri-Kickbacks 10 reps (per leg)
Circuit #2
Plate Frontal Raise 15 reps
Rope Curl 10 reps
Barbell Curl 10 reps
Tricep Dips on Bench 10 reps
Cardio
4 minutes (60 seconds of moderate pace followed by 3 intervals – 45 seconds
hard/high intensity, then 15 second recovery).
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Circuit #1
Squats 20 reps
Leg Press 20 reps
Overhead DB Tricep Press 10 reps
Dumbbell Walking Lunges 10 reps per leg
Stiff Legged Deadlift on Bosu 10 reps (squeeze glutes at the top of each
rep)
Cardio
4 minutes of alternating jumping jacks for 30 seconds and push-ups for 30 seconds.
Circuit #2
Lying Leg Curl 10 reps
Abductor/Adductor 10 reps each
Glute Blaster Single Leg 15 reps each
Calf Raises 20 reps
Cardio
4 sets of alternating leg hydrants for 60 seconds superset with squat thrusts for 60
seconds – can use small ankle weights for more intensity.
Day #4
30 Minutes Cardio – Stationary Bike Hill or interval program.
Circuit #1
Incline Bench Press 10 reps
Bench Row (BB, DB or Cable) 10 reps
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Cardio
4 minutes (60 seconds of moderate pace followed by 3 intervals - 45 seconds
hard/high intensity, then 15 second recovery).
Circuit #2
Push-ups with elevated feet 10 reps
Underhand Grip Lat Pulls 10 reps
DB Pullover 20 reps
Russian Twists + Knees Up 30 reps alternating side taps
Pikes on ball or Decline Sit ups 30 seconds
Cardio
25 med ball slams, 30 lateral ski jumps, 25 squat thrusts.
Day #6
30 Minutes Cardio – Stationary Bike Hill or interval program.
Day #7
Rest.
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Back
A. Dumbbell rows – single arm
B. Pull ups - underhand
Calves
A. Seated calf raises
B. Standing calf raises
Arms
A. Preacher curls with rope
B. Overhead dumbbell/rope extension
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Abs
A. TRX crunches (or resistance ball tucks)
B. TRX pikes (or resistance ball pikes)
A. Reverse Crunches
B. Toe Reaches
Quads
A. Leg Ext – single then both legs
B. Jump Squats w/dumbbells 10-15 reps
A. Leg Press
B. Side leg press – single leg
A. Push-ups – negatives
B. Pullovers with DB’s
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Exercises in circuit can be done back to back. At least 1 day a week, be OFF
everything.
At least 1 day a week, do just cardio. All remaining days include cardio and training
Example:
Monday – Workout #1
Tuesday – Workout #2
Wednesday – Rest, Weights
Thursday – Workout #3
Friday – Rest, Weights,
Saturday – Workout #2
Sunday – Rest, Weights
Workout #1
Circuit #1 – 4 sets
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Circuit #2 – 3 sets
Deadlift with heels up and press through to calf raise at top x 15 reps
Side oblique crunch on ball with wall for support x 15 reps per side
Low box (butt touch) squats + shoulder press (10lbs)
Bent over rows (with BB’s or kettles) – lift up to chest at 90 degrees and release
arms at bottom x 15 reps
Circuit #3 – 3 sets
Supermans on balance ball (against wall for support & form) – lift arms up forward
in a “v” x 15 reps
Ball glute/hamstring pulls – up in a hip extension the whole time – bring in your ball
using heels. Keep hips up high! x 15 reps
Light/medium band frontal + lateral shoulder raises x 15 (front + lateral = 1 rep)
Workout #2
Circuit #1 – 4 sets
Circuit #2 – 3 sets
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Circuit #1 – 4 sets
Hamstring kickbacks – donkey kick machine x 15 reps each leg (slow tempo, light to
moderate weight)
TRX single leg lateral lunges x 15 each leg
TRX squat jumps x 20 reps (keep good form, land in your glutes, not knees)
Box step-ups with DBs 20lbs x 12 reps each leg, squeeze glute at the top
Circuit #2 – 4 sets
Wide grip pull-ups – palms down x 15 reps (can be assisted) make them burn, slow
tempo!
Single arm rows (heavy) x 10 reps each arm (bent over holding bench, leg out lateral
to bench)
Pullovers on bench x 15 reps (moderate weight)
Circuit #3 – 5 sets
Push-ups on incline (bench or smith machine bar set mid to low) x 15 reps
Chest flyes – incline x 15 reps
Dips (can be assisted or on bench)
DB bicep curls standing against the wall
Circuit #4 – 3 sets
Lateral shoulder raises with weighted bar or DB’s x 15 reps (can do single arm and
hang off of the smith machine – with feet staggered)
Sit ups x 20 reps (slow)
Bicycles x 50 reps (slow)
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Day 1
Leg Workout
Leg Extensions
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
20 0 20 0 20 0 20 0
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Squat Thrusts
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
20 0 20 0 20 0 20 0
Day 2
Back, Chest, Abs (supersets)
Pull-ups + Superset with Push-ups (Palms close to sides, elbows pulled inward)
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
3/3 0 3/3 0 3/3 0 3/3 0
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Seated Bicep Curls + Superset with Arm Bike (30 second for all sets)
Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
20 0 20 0 20 0 20 0
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Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
20/20 0 20/20 0 20/20 0 20/20 0
Extra Day
Butt Sculptor
Other days, you can do sprints x 3-4 sets, down the short side of track. Then, jog the
track for the remaining time.
Example: 60 minutes of hill walk on treadmill in the am. Post workout – 30 minute
on Spin Bike, Recumbent, and Jump Rope – intervals. 60 seconds high intensity
followed by 30-second recovery. Keep repeating throughout 30 minute workout.
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Please note that the amount of cardio you perform is based on your body fat
percentage, phase of training, and visual conditioning and appearance. The guide below
is for basic cardio training structure. There are also suggestions in various phases of
training you can use to help pinpoint exactly how much you need and when.
PHASE 1 (weeks 1-4) PHASE 2 (weeks 5-10) PHASE 3 (weeks 11-15) "PEAK WEEK"
In "Phase 1", the priority is In "Phase 2", a solid foundation In "Phase 3", a solid foundation Peak week is the FINAL
building a solid FOUNDATION of of cardiovascular fitness should of cardiovascular fitness has week before a big
cardiovascular fitness. be formed. been formed, and an individual competition
should notice a drop in heart
rate levels when performing
higher intensity training.
It is not effective to include High Once an individual has an Once an individual has reached During peak week, it is
Intensity Interval Training (HIIT) effective foundation of this phase, shorter time KEY to allow the body to
until a solid foundation of cardiovascular fitness, HIIT (in intervals can be utilized fully recover.
CARDIAC CAPACITY is formed. longer time intervals) can be effectively during HIIT.
integrated effectively to
transition into the next level of
fitness.
A great system is to perform 4-5 A great system is to perform 3 A great system is to perform 3-4 No more than 2-3
days a week of 25-30 minute days a week of 30-45 minute days a week of 30-45 minutes sessions of LIGHT
"steady state" cardio, using a "steady state" cardio with a "steady state" cardio with a cardio (consisting of 20-
LOW IMPACT mode. mixture of HIGH/LOW impact mixture of HIGH/LOW impact 30 minutes) should be
modes. And 2 days a week of 30 modes; 2 days a week of 30 done. ALL cardio
minute HIIT Interval sessions (2 minute HIIT interval sessions (2 training should be
minutes HARD/2 minutes EASY) minutes HARD/2 minutes EASY) finished at 3 days
using HIGH intensity/LOW using HIGH intensity/LOW before a competition to
impact modes. impact modes; and 2 days a ALLOW the body to rest,
week of HIIT interval sessions (1 and prevent water
minute HARD/2 minutes EASY) retention and
using HIGH intensity/LOW inflammation.
impact modes.
Options: Treadmill, elliptical, Options: Treadmill, arc trainer, Options: Intervals on spin bike, Options: Treadmill,
stationary bike. elliptical. treadmill, rowing machine. stationary or
recumbent bike.
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Master Your
Macros
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Note: These figures are based on a competitive, athlete training regimen. The
examples are based on a 40/40/20 (Protein, Carb, Fat) macro breakdown.
If you choose to increase mass, you are going to need to eat above your
maintenance level. Multiple your body weight by 18. The result is the approximate
calories you should aim to eat each day.
Example: An exercising woman weighs 120 lbs. For her to add size, she would need
to consume 2,160 calories every day
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Example: An exercising woman who weighs 150 lbs. For her to cut body fat, she
would need to consume 1,800 calories every day.
A quick and easy method is to just aim to consume 1-1.5 grams of protein for every
pound of body weight.
Most people think protein is only important during the building phase. Wrong.
Protein intake is the highest when you are reducing your body fat. Because when
you are cutting, your goal is to keep your hard earned muscle. Eating a high protein
diet will help with this.
If you usually consume 1gram of protein for each pound of body weight, boost it to
1.5 grams while you are in the fat reduction phase.
Example: For a woman who weighs 150 lbs and is reducing fat, her protein intake
would be 150-225 grams every day. For the sake of easy math, let’s say 185.
185 grams of protein is equal to 740 calories. (185 grams x 4 calories per gram)
I recommend 20-30% of your calories come from fat. Again, for the sake of easy
math, I’m going to recommend 20% fat. You can adjust this as necessary, but I
wouldn’t go below 20%.
Example: For a woman with a daily calorie requirement of 1,500 calories per day,
20% of that is 300 calories. 300 calories/9 calories per gram of fat = 33 grams of fat
per day.
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Example: For an exercising woman weighing 150 lbs who consumes 1800 calories
(for fat loss) = 740 calories from protein, and 300 calories from fat, the remaining
760 calories will come from carbs. 740 calories/4 grams per calorie = 190 grams of
carbs.
At the end of this 6-step macros formula, you should have come very close to
calculating your macros, if using a 40/40/20 macro structure. Protein – 40%,
Carbohydrates – 40%, Fat – 20%, don’t worry if it’s off a bit. Everybody is different,
and you are going to need to experiment a little bit. However, if you are following
the recommendations outlined here, you will see much better results than trying to
build muscle or reduce fat with no guidance.
Note: Any calorie calculator or nutrition formula is only a good starting point. You
should track your progress. If you haven’t gained or lost weight after a week or two,
alter your calorie intake by 250-500 calories (up or down depending on your goals).
Step 6. Now that you know the formulas, use this helpful
calculator to solve the next stage of the equation – how many
grams per meal.
http://macronutrientcalculator.com/
For the next example, I chose to use the sliding bar and use a 40% carbohydrate,
40% protein, and 20% fat model. You can use the sliding bar to help get the macros
close to where you need them in order to choose the right diet for your needs. This
example is based on 1800 calories, 5 meals a day.
The breakdown would look like this: 1,800 calories, 180g of carbs, 180g protein, and
40g of fat. Now with this information, it will be easy to choose which diet plan
(macro breakdown) works best for your training phase. As you can see, our math
above came pretty close to the calculator!
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You will need to recalculate your BMR and maintenance calories every 1-2 weeks to
be able to make good adjustments within the plans, based on your results and
show timelines.
If you are feeling tired, hungry, cranky, or finding it hard to stay within your current
macros, reassess your meal plan structure and try a similar one. It’s a good idea to
reconfigure your macros every 1-2 weeks.
General meal plan/calorie guidance for first time figure & bikini competitors:
If you need to put on size and muscle, you want to eat more (1800- 2400 calorie
plans) and lift heavier (lower rep ranges).
If you need to lose weight/body fat, you want to eat low to moderate (1200-1600).
But, there will be times you need to add some calories to get past plateaus.
Carb Cycling Plans: There are 3 specific carb cycling plans in Contest Prep Secrets
(Meal Plan 8, 12, and 14). I recommend you begin Carb Cycling around 8 weeks out
and use Meal Plan #8. The “Refeed Day” is for heavier training days, the “Deplete
Day” is for light calorie burn days or non-training days (follow 1-2 days at a time),
and the “Reset Day” is to bring your macros back into balance. You can follow the
“Reset Day” (1-2 days) after your Depletes. You can make adjustments and
experiment within the Carb Cycling Plans to get maximum fat loss and lean body
mass (LBM).
The other carb cycling plans consist of 2 calorie counts with adjusted carb and fat
macros. You can use these basic plans to bust through plateaus in the early training
phases (1 and 2).
The Emergency Plan (Meal Plan 9): This plan is for temporary calorie restriction
or intermittent deplete dieting. DO NOT follow this plan for more than 2-3 days.
Reassess your weight and timelines before choosing a recovery meal plan (1400-
1800 calories).
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**There are some suggested brands hyperlinked inside this plan, but feel free to
research your own options.
Pre/Post Workout
CoQ10 – 100mg
1000mg of L-Carnitine
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Nail Your
Peak Week
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Dialing in is the final stage of contest preparation, during the last week before the
show. It is where specific, carefully planned adjustments are made to enable the
competitor to reach her peak contest condition on show day. Doing it well is both
an art and a science, so it can be achieved much more easily with an experienced
coach. This “contest physique” is difficult to maintain. That’s why we aim to have it
on the actual day of the show, rather than even one week before.
NOTE: Everything you ultimately decide to do for peaking should be based on how
you look. A general rule of thumb – it’s better to be ahead than behind. So, you can
opt for a “mock peak week” 2-4 weeks before your show to see how this regimen
works for you.
2. Xpel
Take 4 caps twice a day (8am and 1pm) for 3 days
Take 3 caps 3 times a day (10am, 3pm, and 7pm) for 2 days
Take 4 caps 3 times a day (10am, 3pm, and 7pm) for 1 day
Day of show – 4 caps in the early morning, 4 caps after pre-judging (with
meal)
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For figure and bikini, you want to stop training with weights 3-7 days before your
competition to peak. Cardio can continue up to 2 days before your competition. The
intensity and time is reduced to decrease inflammation. Here is a guide to what
body parts to train and when to do cardio.
Figure Bikini
Sunday Back, Arms, Abs Total Body Circuit
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Posing is every day, 30 minutes in the morning and 30 minutes in the evening, up
until the day of your competition.
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“How you present yourself, is how people first view you. What are you showcasing?”
- Mama Zara
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And unfortunately, it doesn’t come with a straightforward, black and white answer. I
would first suggest that you understand the basic guidelines of your federation.
Then, learn how to get the judges’ attention and stand out on stage!
The truth of the matter is that the judges are not looking for what is good about
your physique. They are looking for things about you that stick out negatively
against the other women on stage. It could be as simple as your posing routine,
suit, or even hair color.
Tanning
It’s important to have a deep tan because of the bright stage lights. They are
different from the lighting in your home and, without a dark, even tan, you will look
totally washed out. You will stand out like a sore thumb if you are too “white” or
sporting a weak tan. The judges are able to evaluate your degree of muscularity
and conditioning better when you are tanned like your fellow competitors.
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Self-Tanning Options
There are a lot of self-tanners on the market. But when you’re preparing for the
show, you should really use a tanner that was specifically created for bodybuilding
shows. I recommend Jan Tana products for tanning. It’s what the pros use.
Jan Tana offers a complete line of products that includes a pre-tan scrub, face and
body bronzer, show and competition tanners, deep moisturizers, posing oils, hair
remover, triple accelerators and shower gels. The color glides on creating a rich
competition color that continues to darken for hours. It dries instantly and the color
washes out of dark colored clothing.
The night before your contest, generously smooth on with applicator puff,
ONE application of Hi-Def Color for a base tan.
Before heading out on stage, apply Glaze to define & highlight physique. Spray
glaze in palm, lightly pat and smooth over skin.
Figure competitors, pump up backstage, spray Jan Tana Glaze in palms. Rub palms
together warming glaze, then pat over body, following the contour of each muscle.
Dispense more glaze for each body part.
Do not apply too much glaze! It does not absorb into the skin like oils. Glaze
protects and waterproofs color for maximum definition.
Special Tips
DO NOT apply any other tanning products before or after applying Jan Tana Color.
Tanning in a tanning bed is not necessary after tanning.
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DO NOT apply deodorant before or after applying color. Deodorant will raise the
skin's pH and turn your armpits green.
Choose a suit color that enhances your skin color and is flattering to your figure.
You should opt for dark, rich colors that will pop on stage. I suggest deep shades of
red, blue, green, purple, and even black. You could go a few shades lighter, if your
physique is small and you want to look bigger.
Make sure the suit works for you. It needs to be flattering to your skin and hair. It
should be cut to fit your physique, exposing a V-taper front to back and opening
your bodylines. It should also cover 1/3 of your glutes.
You will need to contact a custom suit designer up to 8 weeks out for your suit.
They will need your measurements and photos before designing your suit. Make
sure you order in time to have the option to send back if adjustments are needed.
Budget to spend about $200-$300 for your first suit. It doesn’t need a lot of stones,
and stay away from adding distracting designs and stone colors. Keep it simple.
My clients and I get our custom suits designed by Saleyla. They can get your custom
suit done and delivered to you in less than 10 days! They make it easy to get the
best fit for your show based on your peak.
Jewelry
You will need some key pieces of jewelry to accent your physique and just make
your final package pop. I suggest 2 bracelets (one wider than the other), 1 ring, and
very big earrings. Your jewelry needs to big enough for the judges to see. So, it will
seem a bit gaudy, but it goes with the suit and overall competition look the judges
expect on stage.
I really like All That Glitters Gems for my clients. It’s classy and looks so much more
expensive than it is. This attention to detail will go a long way on stage to make you
stand out against your competition.
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You don't want hair and makeup so dramatic that the attention goes to cosmetics
before your body. Hair and makeup need to be flattering, not overpowering.
The competition is all about beauty and femininity, so make sure you choose
makeup and a hairstyle that are natural and bring out the contours of your face.
How you wear your hair is totally up to you. If you have long hair, I’d suggest you
wear it down and not pulled back off your face. As you get leaner, your facial
features can get a bit tight, and you want to exude a soft and feminine look and not
appear overly hard. For African American women, the judges have no issue with
natural hair. Just make sure the style and color is complimentary to your physique.
Bottom line, if you are not comfortable with a new style you are trying out for the
show, it will keep you from presenting well on stage.
Your hair color is very important in respect to your overall skin color and tan. If you
have blonde hair, I’d add some low lights to give contrast. The bright lights will wash
out blondes and not give the depth you need on stage. If you hair is dark, that is
fine. You can add some high lights for contrast and pop.
Make sure you have seen your hairdresser either the day before your show or the
final week of prep. You want your style to look fresh. If you need highlights or other
chemicals, schedule them a bit further ahead. One thing you don’t want is a
coloring mishap the week of your show! It would be pretty hard to fix that, now,
wouldn’t it? I highly recommend you use the hair, makeup, and tanning provided at
the venue. You would need to purchase to reserve that 6-8 weeks in advance.
Posing
Learning and practicing the poses required for a figure or bikini contest is one of
the most important aspects of competition preparation.
In any National Physique Committee (NPC) contest, figure and bikini athletes are
required to learn the mandatory poses. Athletes also need to have an individual
presentation prepared for their individual introduction. Unless you've competed in
a number of shows already, it's impossible to know and to properly display what
the organization's judges are looking for.
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I recommend these posing heels. They have 2 clear bands to hold your feet in place
as you execute the poses.
Competitors will walk onstage alone and perform their Model Walk (personal
preference)
The Model Walk consists of the following:
Walk to the center of the stage, stop and do a front stance – hand(s) on hip front
pose – a full turn and do a back stance – hand(s) on hip back pose – turn to the
front again – hands on hip – face the judges as directed, then proceed to the side of
the stage. No lewd acts are permitted. Length of time allowed is 10 seconds.
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Presentation:
Competitors will walk to the center of the stage alone (model poses) and
perform quarter turns, face the judges as directed, then proceed to the side
of the stage.
*Watch the Wendy Fortino Figure & Bikini posing videos (in Bonuses).
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1. Winners pay attention to all the criteria. Don’t wing it! Do your homework
and visit the federation site to find out what is expected from you as soon as
you step from behind that curtain. Find out what you are being scored on. This
includes what type of posing suit, shoes, flattering hair and make-up styles, and
which poses you are to execute. It still amazes me the number of girls
backstage asking “what am I supposed to do when I get out there?”. Once you
get in front of the judges, it’s not time to improvise.
2. Don’t assume all shows are the same. Just because you did a figure or bikini
show with one federation, that doesn’t mean all have the same expectations.
Listen to the promoter and expediters to ensure you understand how the
judges want you to present yourself. Sometimes, you only have to do certain
poses or may need music for your show. Remember, every show is a new
experience that you need to prepare for.
3. No one should dictate your style but you! Don’t do what everyone else does
onstage. The judges are assessing many girls in various classes, and it gets pretty
boring for them to see the same curtsy, wink, or posing routine. Add your
personality and flare to all the poses to stand out. You only have about 5-10
seconds to really leave an impression on the judges. This is what gets you into
the first call out – holding a trophy!
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CHECK-IN
For single day events, the check-in is usually the evening before. Here, they will
confirm your registration, confirm your height, give you your stage number, and let
you know about the layout of the venue. You'll find out where the dressing rooms
are, where the "pump up" rooms are (there may only be one if a smaller venue),
and what the schedule is.
Take advantage of this time with the organizers to introduce yourself, and if you're
a first-timer, tell them so! Organizers love to have first-time competitors and are
more than happy to give you any extra tips that might help you through the day.
Running a show is a business, and their customers are the competitors. Don't be
afraid to ask for help.
As much as possible, try to learn as much as you can about the event prior to the
day of the competition. You can find other athletes to network with via the
competition’s Facebook page. Here, you might find someone looking for a
roommate or travel companion to the venue.
You should come to the event location with everything you need for the day. A
cooler of food, extra light clothing, backup competition suit, make-up, tan touch-up,
hairdryer and curling iron, competition shoes, flip-flops, bikini bite, competition
glaze, jewelry, handheld mirror, exercise bands, safety pins, and water.
You'll likely feel like you need a pickup truck just to haul all this stuff, but it's worth it
to have more than you need, rather than be stuck missing something important.
COMPETITORS MEETING
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In a multi-day event the competitors meeting may be held the day before you go on
stage. You should receive the full schedule upon registration or check-in.
PREP TIME
In between the competitors meeting and prejudging, you will have time to ready
yourself for the stage. Depending on the class you are in, this could be a very short
period of time or a very long one. I call it "hurry up and wait", from my time in the
military. There is a frenzy of activity and sense of urgency at the competitors
meeting, and then hours of standing around waiting to be called on stage. There
could be times you walk through the door, and they are already calling out your
class. So it’s best to ready to hit the stage at all times!
Take home point – BE READY. Do as much as you can prior to showing up at the
venue. The prejudging is typically where all the actual judging takes place, so you
want to be your absolute best for those few minutes up on stage.
Avoid getting too caught up in the day’s events and other competitor’s activities,
which could keep you from executing your final plan on the stage. I’ve seen
competitors miss meals, water, pumping up, and miss their call outs! It happens,
just don’t let that be you!
PUMPING UP
This pumping of blood into the muscles will ensure you don’t come in flat and
looking “slick” on stage. You want to bring in full muscles, dry in all the right areas.
Keep good track of your supplies, especially your bands. They have a tendency to
walk away since they all look alike.
Pumping up is specifically to give you a tighter, fuller look on stage. Be sure not to
overdo it. Excess sweat will mess up your tan and cause your makeup to run. This
workout should be done within 20 minutes of going on stage.
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Pump Up Routine: Bent over rows, tricep kickbacks, shoulder raises, overhead
shoulder presses, bicep curls, resisted push-ups on the wall, and press downs (if
you find somewhere or someone to hold your bands).
DO NOT pump up your legs because that will bring in blood to them, which will keep
your upper body from filling out.
PREJUDGING
This is where you'll be showing the judges why you should be in the first callout!
You should already know the walk and poses the organization requires. Hopefully,
you've actually practiced them often at home and visualized it in your head all
morning. Make sure you're loose, warmed up, and calm. Take it slowly, as there is a
tendency to speed things up when you're nervous. Make eye contact with the
judges and the audience. Show confidence, poise, and professionalism.
Tip for the stage: Use Vaseline to keep your teeth from sticking to your lips. Your
mouth gets dry due to water reduction and the overall drying out process.
The judges may call everyone out in a group for some posing (comparisons), call
you out one by one (models or T-walk), and then once again as a group, where they
will continue to compare and contrast competitors. This is a long process, and you
will likely get tired. But don't let down your showmanship for one second! You've
worked too hard!
No matter what callout you end up in, be gracious and don’t mean mug the judges.
Getting an attitude just shows poor athlete composure, and the judges will remember
you next time.
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After the prejudging is over, you will likely have several hours to relax before the
night show. Continue to eat on your plan, no matter where you ended up in the
callouts. Nothing worse than coming back to finals bloated! Eat a little, watch the
salt, sugar, and water, take a nap, and then prep yourself for the night show.
You will see that most competitors are much more relaxed when they come back to
the venue, as the hard part is done and the real fun now begins.
The events will follow much the same pattern as they did for the prejudging, but in
a compressed time format. There will be more time focused on building crowd
excitement and anticipation, and you will have more of an opportunity to show off.
The finalists will be announced. If you're one of them, you'll be called out to the
stage once again for the final pose down or assessment. As always, give them your
best!
TIME TO PARTY!
After the competition, it's party time! You should research where you want to have
your celebration meal and party. Mapping this out beforehand will limit the wait for
food and ensure all your family and friends can attend to celebrate with you. Time
to relax and enjoy the shine. You’ve earned it!
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7-10 days out: Confirm all registrations, hotel, reservations, photo shoots,
make-up/tan, etc.
5-7 days out: Begin packing for show (see packing list)
5 days out: Waxing, nails, toes, hairstyle/prep, etc.
5 days out: Get final adjustments to suit – get stuffed animal filling
from craft store to fill around molds you put in your suit (will discuss)
5 days out: Cook all food and place in freezer for easy packing on day of
show
1-3 days out: Begin tanning process if doing it yourself (base coats, etc.)
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Stop drinking water after 6-7 pm on Friday or the night before your
competition.
Perform higher intensity cardio the last days to help you sweat more, which
gets the water out.
Use the Sauna the final week to help you sweat. 15-20 minute post workouts.
If you are holding a lot of water, you can begin Xpel up to 10 days out.
Add 1-2 droppers full of dandelion root drops into your daily water.
Drink 1 cup, 2 times a day of Dandelion Root Tea, steeped in boiling water for
15 minutes the last 1-3 days.
The night before your competition, have a bit more fat (steak, salmon etc.)
and complex carb, like sweet potato or rice (if you have been eating rice).
You may want to cut green veggies on Wednesday, as they are full of water.
Eggs can be cut on Wednesday to reduce sodium.
Cut all sodium on Thursday (Wednesday is the last day to include in diet).
Hard “posing” the final 48-72 hours will help pull out final water and get you
dialed in.
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Suit design – the amount of stones and design should be flattering, not
overwhelming.
Tanning – make sure it’s dark enough and even color all over.
Make-up – ensure you have a stage polished look without loud, over the top
“clownish” bright colors. DON’T match your make-up colors to your suit.
Hairstyle – suggest wearing on your face (not pulled back) and in a style that
is flattering to your overall look.
Hair color – if you have lighter hair color, ensure you provide some “depth
and division” by adding low or high lights. You don’t want everything blending
into your tan or suit color
Hit your required poses correctly and hold them long enough to be seen.
For bikini – do NOT move too much in your poses, can be distracting.
Keep your composure on stage – remember that you are being judged and
evaluated, even on the sideline, between models and comparisons.
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Eat lean proteins, such as skinless chicken breast, turkey breast, and lean
cuts of beef.
Eat eggs, high in omega 3, and mostly whites (1 yolk per day).
Eliminate or significantly reduce your intake of dairy.
Eat your GREENS and lots of them. Go raw or lightly steam!!!
Eat your fruits, but don’t overdo them. 1-2 servings a day MAX! It’s still
SUGAR, so be careful!
Don’t fear the FAT. Choose healthy fats, such as nuts, natural peanut butter,
and oily fish like salmon.
Time your higher content carbohydrate meals around your workouts (pre or
post workout).
Use a quality fish oil supplementation and increase dosage over time.
Plan your meals and snacks ahead of time.
DO NOT try STARVING yourself!!!
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Circuit #2: Do 20 reps of each exercise (10 per side), slow tempo, 4 sets
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Circuit #4: Do 20 reps of each exercise (hold plank for 60 seconds), slow tempo, 3
sets
Now that you are eating on a competitor plan and training progressively, there are
2 things keeping you from seeing your abs pop – fat and water. To get rid of excess
amounts of these, you are going to have to make periodic dietary adjustments that
manipulate carbs and, at some point, employ higher intensity cardio sessions (to
sweat that water out).
Make sure you do some additional research, but these are some of the natural
supplements available to kick off your 6-pack abs!
*This information is not to replace medical advice or treatment. Consult your physician before beginning
any new exercise or diet program.
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Figure
Bikini
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Here is a 4-week diet and exercise plan to transition for the first 4 weeks after your
show. Then, you can assess your physique and decide when to compete again
based on your placing and what areas you need to improve.
Week 1: 30-45 min cardio, 4-5 days a week, reverse dieting (approx. 1200-1400
calories), no weights
Week 2: 45-60 min cardio 4-5 days a week, reverse dieting (approx. 1400-1600
calories), total body circuit 2 days a week, at 60-70% poundage
Week 3: 60 min cardio 3-4 days a week, reverse dieting (approx. 1600-1800
calories), total body circuit 3 days a week, at 70-80% poundage
Week 4: 60 min cardio 4-5 days a week, reverse dieting (approx. 1800-2000
calories), return to your Phase 1 weight training at 90-100% poundage
Back, 2 sets
Pull-ups wide grip – 15 reps – superset with next exercise
Seated row with triangle attachment 15 reps
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Biceps/Triceps, 2 sets
Rope Curls x 20 reps - super set with next exercise
Rope Extensions x 20 reps
Chest, 2 sets
Incline chest press on smith machine – 15 reps – superset with next exercise
Chest flyes on incline bench - 15 reps
Calves, 2 sets
Seated calves raise 15-20 reps – superset with next exercise
Standing calves – 15-20 reps
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Click on the links below to view each training video. You can save the URL to your
computer for unlimited use.
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Circuit #2 (Dumbbells)
Renegade Rows (In plank position: complete a push-up, then do a row with your
right and left arm)
Alternating Lateral Lunges w/DB Bicep Curls
Jump Lunges (holding DB’s at side)
DB Pull-Overs (on back or bench) w/Leg Lifts (abs)
DB Squat to Overhead Shoulder Press
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High Knees
Squat Jumps
Ice Skaters
Jumping Jacks
Bicycles
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