Diet Prep for woman, Bikini and Figure

I know how the tricks and things for the basic "body building" contest prep, but not much on the females side of the bikini and figure prep.

How should a typical bikini/figures diet and supplements look?

i take it by "basic body building contest prep, you mean womens body building?

i believe that diet and figure/fitness would be the same. i looked at some diets that was posted some time in the fitness mag... various womens..and there was substantially not a majore difference.

If i read DJ's comments and that tread..... the id of diet would be applicable for all, body building, figure or bikini... maybe im wrong.

Not really so much bodybuilding. A much softer look, yet still defined!

That is what I also thought! But I am not sure about thing like supplements and female specific food perhaps for a prep. Not sure if you can adjust a males weight loss/ toning diet for a female.

The concept of dieting for men and women is the same, the difference is being able to see where you need to adjust calories from certain macros in order to get the lady to dial it in. Be sure to use yohimbine with women in order to attack stubborn fst paterns the big issue comes from the way women train. They are scsred to use 8-12 reps with heavy weight because they may look bulky. Its aload of shit. One of the bikini girls I am helping at the moment squats 80kgs for 10 reps for 5 sets and has awesome legs . Don't be scared to train hard with slow reps to failure.man or woman.

Thanks loads DJ. I have found that with my Wife as well. She is miniature, and we train together. And she has made same great progress! Thanks for clearing a few thing up for me. I have been trying to get hold of you DJ, but seem to be having some trouble.

Yea admin wont be handing out my email address anymore and I cant give it to u as its against forum rules. Sorry bud. Try post some questions up here and I will shoot with the answers

Will do! Thanks I appreciate it! Th Girl that you are currently helping, how much does she weigh? And how does her typical daily supplement stack look like? I am asking all of this because My wife and a lady friend want to compete in Bikini/ Fitness next year and don't want to lead them in the wrong direction

currently she weighs 50kgs, competitive weight of 43kgs, she is short as well 158cm so she is very small... supplements she is taking is solal 24 in 1, solal super nutrient water, 1000 vitamin c,1 beroca and 15g bcaa before fasted morning training with 20-40mins cardio post work out, she is lactose intollerant so she has whey isolate, once a day, she eats 5 solid meals a day, all with carbs and protein, she is on a 30,40,30 split, 30% protein,40% carbs and 30% fats at 2100 calories. she is a little machine as she is getting leaner and leaner as she trains hard and properly,3 second negatives with decent weight on every rep... she is gonna do well next year, trains 5 days a week,no arms and no chest training, all legs,back and shoulders training as arms get worked when doing back and shoulders, she has tits so no need to train chest if u cant see it. back 2x a week split to vertical pulling and then horizontal pulling, then legs hamstrings and glutes and calves, then quads, calves and abs. then shoulders. no major supplements, all decent quality calories and she counts macros from every food source, there is no such thing as calorie free/free food in my opinion, if it goes in her mouth,it counts to her calories.

Very similar stats as my wife!

Thanks that helps a lot! So no pre workout or whey? As that is extra calories and unwanted things such as extra sodium ?

Listen to Dj. He helped me last year and i looked at my best ever.. hope he'll help next year.

And try to read those notes of him first. Go search for a calorie counting tool on google...there are alot to ensure you get the ratia stuff right.
when her diet works for her first.. then add the supplements. Dont go right into them first.

Of course I am gonna help u this year. Time to get gold!!

Hi There.

I need some assistance re: bikini contest prep. I'm looking for a solid stack to use that will maximize my fatloss.

Please assist.
My diet and training is right on par (i hired a coach for that to tweak it). I've been training for about 4 years altogether, and will be competing in 10 weeks. My thinking was anavar and clen. What's your thoughts?

I have good muscle size and definition, especially upper body. I'm just struggling a bit with the outer thighs and lower abdominal area.

Really appreciate the advice for me to finally reach my goals. :kiss:

Hi Nix

My Coach warns ladies to stay away from anything too harsh, especially steroids.

have you competed before? What class are you going to stand?

I have seen with my coach he rarely gives the girls clen. It is all about a good clean diet. If you do struggle a bit, put in CLA as part of your diet, and take low dosage of clen.

and cardio cardio cardio

Hi Flex

Nope, but I really want to. Fitness Bikini

Cardio every morning for 45 mins, then weight training in the evening 6 days a week.

My coach is making me do legs everyday because of this 'stubborn' fat.

So I really do need some extra help. I'm doing Keto.

What is considered a low dose of clen?

I would suggest to go and read this anabolicsteroids.co.za/forum/2-anabolic-...buterol?limitstart=0

And don't do anything that your coach does not know of. Prepping for a show is a team effort

Hi NiX

You are 10 weeks out and Keto will definitely sort your out. Discuss the possibility of adding 3F with your coach.

Do you have a coach or is your training with a personal trainer... there is moerse difference.

LOL for 'moerse difference'

Nope she's my coach, she won the particular category last year and has lots of experience in the industry. She's given me a fatburner.
Believe me I would use 3f again, it's amazing, but just spent a good couple of bucks on this current fatburner so looking for something that would compliment it, so it doesn't go to waist (pun). Hence, considering Clen.

Divulge all information pertaining what substances you are using, otherwise the information given by this forum can be detrimental to your health.

In layman's terms - Clen + Unknown fatburner + incorrect information = ICU = Groot kak.

Oupa puts everything so nicely hey NiX?

Oupa you crack me up, seriously :silly: :lol:

Ok, fatburner is Amped Hardcore by HMT and something called HOT by the same brand, It's Hormone Optimization, Iets (can't recall).

So any advice, tips anyone please?

Week 3 of prep and 2kgs heavier, 1% body fat higher.

Not loving this.

Please help.

Give us all the info we need to be able to help you.

Your stats
Your Diet
Your training (weights and Cardio)

Stats:
Weight: 58kg
Height: 1.6
Bodyfat: 21%
Waist: 63cm
Hips: 82cm

Not sure what else you need.

My diet: Mon-Friday:
Meal 1: 6 egg whites
Meal 2: Protein Shake and Cheese
Meal 3: Chicken Breast
Meal 4: Breast with 1 egg
Meal 5: Beef.

Weekends I have low fat, carbs, high protein.

Training: 45 mins cardio every morning. Weight training everyday with a focus on legs. Legs incorporated with shoulders, back etc. and then full on leg days twice a week.

I'm hourglass so trainer has made me do legs everyday.

Firstly with your diet, how many Grams of everything?

You are going to have to replace some of the protein with Fish like hake. You need vegetables, especially greens (Broccoli, Green Beans, brussel sprouts....)

If you want to compete, a diet is 7 days a week. Not Monday to Friday. With ONE cheat MEAL per week.

I would change your diet to look like this:

Meal 1: 4 egg whites, half cup cooked oats
Meal 2: Chicken, one big apple
Meal 3: Hake, sweet potato, 1 cup greens
Meal 4: Hake, 2 rice cakes, 1 slice pineapple
Meal 5: Steak,1 cooked egg, 1/2 cup mixed veg, 1/4 avo
Meal 6: 2 rice cakes, 1/2 cup greens

You need to do more cardio. Include fasted cardio into your daily routine.

You sure this person helping you is a trainer?

I do have an eating plan for Weekends too: here it is:
Meal 1: oats, 3 egg whites
Meal 2: Peanut butter, tuna and 2 rice cakes
Meal 3: Marrow, Squash and Chicken breast
Meal 4: Repeat of meal 2
Meal 5: Broc, Cauli, Hake.

I am doing cardio in the morning before breakfast.

My grams are 30-40 for Week Diet