Forgot password?

Not A Member Yet? Membership is FREE
* Comment on Articles * Connect in Forum *
Join Today!

Figure And Bikini Website

Diet for Competitions

Diet for Competitions


Votes 6 votes | Login to Vote!

Dieting for a competition, or really for keeping in shape in general, is not as difficult as one would think. Really the most challenging part about it is sticking with it and not giving in to temptation and peer pressure. Whenever you're getting ready for a competition, the important thing to remember is that our non-fitness friends and family may not always support us. You'll hear things life, "Oh you can have just one donut, what's it going to do?" Or, "Look at you! I wish I looked like that! Want some of my homemade double chocolate chip cookies I made last night while watching The Biggest Loser?"

Try to keep in mind the reasons you started on this journey in the first place. I have mine posted on my mirror in the bathroom. That way it's the first thing I look at before I go to bed and the first thing I see in the morning when I rise. You'll have your own of course, but mine look like this:

* I take care of myself so I can be THAT grandmother who plays soccer with her grandkids.
* I eat healthy to give my body the fuel it needs to build strong lean muscle (see: Meals for Fat Loss).
* I exercise to build strength and cardiovascular health.
* I compete - because I love it!

My competition diet doesn't change much until the last few weeks. You can see all the details, week by week, in my bikini competition prep ebook.

Here's a example of what I might typically eat, with meals spaced out every 2 to 3 hours:

Meal 1: 7am
5 egg whites, 1 egg yolk, scrambled - a dash of parm cheese
1/2 cup oats, made with water, and added whole grapes

Meal 2: 10am
1 baked chicken breast

Meal 3: 1pm
repeat #2

Meal 4: 4 pm
1 baked chicken breast
1 sweet potato

Meal 5: 7pm
grilled steak, chicken, egg whites, or lean ground turkey
clean salad (no dressing - just all veggies)

Workout after work

Whey shake and grapes right after workout

Just before bedtime (9pm for me): Casein protein or egg whites

Throughout the day if I crave sweet stuff (my weakness - I swear sugar is like crack cocaine!) I always have red grapes handy and snack on a few and tons of veggies available.

The one component that I see a lot of bikini and figure competitors miss is the Casein Shake or egg whites right before bedtime. This is critical to building and maintaining that lean muscle mass. Make sure to get that in right before you go to bed and see the fantastic results!

Author: Kristin Shaffer

Member Comments

I'OT of trouble sticking to my competition diet. So i'm about 20 weeks out, but i have a LOT to lose. I'm at 19% bodyfat right now, and I want to compete at about 10%. I'm 19 years old, 5'2", and have NO guidance from my peers or family on how to prepare for this. I dont really know how many calories I should be eating per day; I know my metabolism is a lot faster than most just because of my age. Do you have any suggestions for how someone my age should prep?

Hi there! 20 weeks is plenty of time to get stage ready. No problem at all. :) I went from almost 26% down to stage ready in less than that. You can see the program I followed here -->> FAB University Bikini Competition Diet & Exercise

Hello!!! I am new to this site - it's awesome! Wish I found it sooner...I am currently 2 weeks out from my first ever bikini competition. (terrified is an understatement). I was wondering, regarding this whether you would suggest cutting protein powders/casein out the final 2 weeks? I have heard different things. I love them and have casein every night but wondering whether to switch to real foods from now on?!

Thanks :)

Hi there and welcome! It all really depends on where your body is. If you are continuing to drop fat or maintaining, whatever your particular goal is, then you don't need to change a thing.

But if you aren't progressing as well as you would like, then you might want to cut that out.

With love,


what are the EXACT measurements for the chicken, sweet potato, almomds etc in this meal plan (oz/gram)?


Hi One last question I know it's a pretty individual when eating a diet like this but how much fat can do you approximately lose a week eating like this and can I eat like this all year round?

Hi One last question;

I know the results are pretty individual when eating like this but how much fat can one approximately lose a week eating like this and can one eat like this all year round?

(sorry for the double post ;) )

Buttabeen great questions How about you zip me an email and we'll chat. :)

With love,


would u recommend this diet as one to do now as im not doin my comp till next april, i want to be ready for when i have to do the stict diet, which one would u recommend i stick to at the moment? because im eating pretty good apart from i have a quest bar on my second meal and i still have my shakes . angelax

Hi Angela! Yes, I would definitely recommend this for prepping but it really depends on your current level of fat and muscle composition and what your goals are.

With love,


Login to Comment!

See something inappropriate? Login to report this article.