A bikini bodybuilder’s diet is just as important as their workout routine. What they eat depends on what they’re trying to accomplish, which means their intake of protein or carbs will change if they’re trying to cut or if they’re attempting to put on more mass. Diksha Gautham, NPC bikini bodybuilding competitor and NASM-certified personal trainer in-progress, shared with us her exact diet on the days leading up to her recent competition. She was eating about grams of protein a day, which equaled out to one gram of protein per pound of her weight. Here’s what she ate for breakfast . Sometimes she would meal prep by cooking the egg whites and spinach into muffin cups, which were “great for on-the-go breakfasts when I was running to work,” she said. Since she was consuming fewer calories than usual, Diksha tried to eat foods that were high in fiber so she could feel fuller for longer, which is why she reached for oatmeal and veggies. The things that Diksha avoided were premade salad dressings and coffee creamers, as the calories in these small, low-nutrition foods really add up. Diksha wants to be clear, though, that this diet was specifically made to prepare her for her bikini bodybuilding competition. Before you make any extreme changes to your diet, be sure to speak with a doctor or nutritionist to make sure you’re getting all the nutrition you need.
Whether you want to strut onstage in a bikini or just hit the weight room for the strength benefits, here’s what you need to know. Fake tans. The most glittery bikinis you’ve ever seen—sure, this is the culmination of bodybuilding training, if you chose to compete. But it’s also much less glamorous: dieting and meal-prepping, counting macros, waking up early to do cardio, spending hours in the weight room, and peeling calluses off your hands. It requires you to harness your willpower and mental strength, and you’ll reap the empowering gains across all areas of your life. ICYDK, bodybuilding is actually a sport. It comes with a very specific lifestyle that involves detailed workout training and precise nutrition in order to strengthen, sculpt, and develop the muscles of the body aka hypertrophy training. While some people practice bodybuilding just to look and feel strong, for many, training and dieting culminates in a bodybuilding competition where you’re judged on your physique and muscular development—in either the bikini, figure, women’s physique, bodybuilding, or fitness categories. More on that below. Before you read on, know this: Participating in a sport where you’re judged almost solely on your appearance can be rough on the psyche. If you’re looking for a way to goal-orient your strength training, a physique competition is a great option; however, keep in mind that even though the judges are scoring your abs, the health and performance gains you’re making are even more important.
Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. How it works: This nutrition program is designed to help you drop fat without losing muscle. 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. Daily Totals: 1, calories, g protein, g carbs, 40g 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.