This blog is designed to help others that have hopes of doing a bikini competition and like me can not hire a competition coach. I am a personal trainer and have played around with my own diet to know how my body is going to react. I have done a ton of research about this topic and find it frustrating that it's not all in one place until you want to front the money for it. This inspired me to put my contest prep into a blog along with the facts, figures, diets and workout plans I use. Along with progress pictures along the way to not only motivate myself by to hopefully inspire others to have the will power to change there body image and ultimately better their self confidence!!!!!!
One of the most important aspects of preparing for a bikini competition is nutrition. When it comes to nutrition, it all seems to be a numbers game. The best place to start is finding your BMR. Now, BMR is your Basal Metabolic Rate. These are the amount of calories your body needs everyday just to sustain your bodies regular functions, such as breathing. For the average person to maintain their weight, they need to consume a few hundred calories above their BMR. While cutting for a competition, you typically consume a few hundred calories less then your BMR. Now all of this information is not going to help unless you know what you BMR is, so the formula is...
655+(4.35 * weight in pounds) + (4.7 * height in inches) - (4.7 * age in years)
For me, I am 5'7" and 150 pounds, my BMR is about 1,523 calories. Now to cut for my competition I have decided do decrease my calories intake to 1,300. Calories intake is important, but another key factor is the ratio of your macronutrients along with the types of food you are eating.
Macronutrients consist of protein, carbs and fats. The ratio that I recommend to start out with is 40/40/20. In other words, 40% of your diet comes from protein, another 40% comes from carbs and the other 20% comes from fats. This is a healthy ratio to start out at, even if you are not cutting for a competition. This ratio will be adjusted throughout the contest prep as it gets harder to get rid of that stubborn fat. The next step is to take this ratio and calculate it into calories. Each gram of protein and each gram of carb is 4 calories, whereas, a gram of fat is 9 calories. The first step is to figure out the calories you need from protein each day. To do that, you take your total calories times the ratio of protein. In my case, 1,300*.40= 520. Now, when you look at a nutrition label, they do not talk in terms of calories for your macronutrients. Therefore, we must take the total calories of protein needed in a day and divide that by 4. Because there are 4 calories in a gram of protein. This comes out to 130 grams of protein a day for my contest prep of 1,300 calories a day.
The same formulas need to be used to figure out the grams of carbs and fat that is needed daily. For the carbs,in the ratio we used, it is the same as the protein. So for my diet I need 130 grams of carbs daily. For the fats, 1,300 needs to be multiplied by .20 to get 260. The 260 is the calories from fats needed daily. That needs to be changes into grams. As stated before, 1 gram of fat is 9 calories. Therefore, we will divide 260 by 9 to get 28.8 grams of fat daily.
This is just the start of nutrition for contest prep. More to come in the next few days :)