If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed to get into the very best shape of your life.
The diet plan
How it works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look just in time for your moment in the spotlight.
Phase 1: Weeks 1-4
Follow the meal plan outlined here, which also includes a Food Swaps guide below. In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.
In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid intake, drinking at least one gallon of water per day.
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. And don’t forget to swap out for your favorite foods!
