Thank you for downloading this 12 week bikini bombshell workout plan. My Bikini Competition Meal Plan. My Competition Meal Plan. Here will be my diet for 8 weeks out until 6 weeks out: Meal 1. Bikini Body 8 Week Program. Your Body Type, Your Diet Plan 3. Top 12 Most Effective Ab Exercises Lv1 The Muscle & Fitness newsletter will provide you with the best workouts. How to Eat and Look like a Bikini Competitor in 12 Weeks. The Diet Plan Get lean all. Bikini Competition Workouts (1. Week Program)This is the 1. I used to get in shape for my first NPC Bikini Competition. Every workout that I did is here, as well as diet and meal prep tips. This is a healthy approach to bikini competition prep. ![]() I designed this program to keep your metabolism high, and hormone levels in balance. That means that for best results combine it with a clean diet. You should never be hungry, or drop your calories to low. Workouts: Month 1 Bikini Competition Prep Workouts. Month 2 Bikini Competition Prep Workouts. ![]() ![]() ![]() ![]() Month 3 Bikini Competition Prep Workouts. Meal Ideas: Bender Bikini Competition Diet. Abs Are Made in the Kitchen: Meal Prep. Eat Like a Bender: Typical Day of Meals. Melissa Bender. I won 2nd Place in Bikini Open Class B, and 3rd Place in Bikini Novice Class A. ![]() When I stepped on stage I was not hungry or dehydrated. I felt that I was in better shape, and stronger than ever before. Whether you are planning to compete or you just want to get in shape, good luck! Melissa. Fit to Sweat Workout & NPC Bikini Competition Results. Get a Bikini Body in 4 Weeks: The Diet Plan. Metabolism- Boosting Meals. Burn belly fat and lose inches with delicious dishes that will get you swimsuit- ready but won't leave you hungry. Choose from the meals and snacks on these pages for a total of 1,5. Combine this diet with our workout and you'll drop 1. A Sample Day on Our Plan. Breakfast: Broccoli and Parmesan Egg Scramble Whisk together 2 eggs; set aside. Coat a frying pan with nonstick cooking spray and saute 3/4 cup chopped broccoli florets 2 minutes; add eggs and scramble. Once eggs are cooked, sprinkle with 1. Serve with a slice of whole wheat toast. Lunch: Chunky Greek Salad with Chickpeas. Mix together 1/2 cup each cucumber, chopped tomato, and red and green pepper. Add 1/2 cup chickpeas, rinsed and drained; 5 Kalamata olives, pitted and sliced; and 1/4 red onion, thinly sliced. Toss with 2 tablespoons red wine vinegar and 1/2 tablespoon olive oil. Sprinkle with 2 tablespoons crumbled reduced- fat feta. Dinner: Ginger Shrimp Stir- Fry Saute 1 teaspoon each minced garlic and ginger in 2. Add 1/4 pound shrimp, shelled and cleaned; saute 1. Cook until heated through. Serve over 3/4 cup raspberries and 1/2 cup blueberries. Get the Bikini Body in 4 Weeks Workout Plan. Your Breakfast Choices. Each healthy breakfast recipe is about 3. 12 WEEK BIKINI / SPORTSMODEL COMPETITION PREPARATION. Diet, Supplement and Training Plan will be designed for you. Tracy Chapman shares her strict bikini competition diet and weekly workout plan that get her. Training for a bikini competition. Almond and Apple English Muffin. Toast a whole wheat English muffin. On half, spread 1 tablespoon almond butter and top with 1/2 apple, thinly sliced, and a sprinkle of cinnamon; cover with the remaining muffin half. Hot Cinnamon Oats with Dried Fruit. Bring 1 cup apple cider to a boil. Roll up. Banana and Peanut Butter Yogurt. Peel 1 medium banana; halve lengthwise. Top with other half and slice into rounds. ![]() Place 1/4 cup nonfat Greek yogurt in a bowl; top with banana slices and a drizzle of honey. Roasted Apricots Over Greek Yogurt. Preheat oven to 4. ![]() Halve 2 to 3 ripe apricots; place in a glass baking dish, cover with foil and roast 2. Top with apricots. Whole- Grain Banana Muffins. Preheat oven to 3. Mix together 1/2 cup whole wheat flour, 1. Mix together 1/2 cup plain nonfat yogurt, 1 egg, 1/4 cup honey, 2 tablespoons canola oil, and 1 teaspoon vanilla; add to banana mixture and stir until all ingredients are combined. Place in 6 greased muffin tins and bake 1. Serve with a glass of skim milk. Toast a whole- grain flatbread; top with 1 ounce shredded mozzarella, zucchini, 1/2 cup diced tomato, and 2 tablespoons pesto. Season to taste with red pepper flakes. Broil on low until cheese is melted. Smoked Turkey and Avocado Sandwich. Mash 1/2 avocado; season to taste with lemon juice, salt and black pepper. Spread on a slice of whole- grain bread and top with 3 ounces smoked turkey, 2 tablespoons salsa, and another slice of bread. Serve with 1/2 cup red grapes. Cucumber- Dill Chicken Salad. Toss together 1/2 cup shredded cooked chicken breast; 1/2 cup baby greens; 1/4 cup shredded carrots; 1/4 cup green beans, cut into bite- size pieces; 1/4 cup chopped cucumber; and 1/2 cup cooked quinoa. In a bowl, combine 1 tablespoon olive oil, 3/4 teaspoon chopped dill, 1 tablespoon white vinegar, a pinch of sugar, and salt and black pepper to taste. Drizzle dressing over salad. Pasta e Fagioli with Turkey Sausage. Brown 1/2 pound lean turkey sausage in 1 teaspoon olive oil; set aside. Saute 1 chopped small onion, 3 minced garlic cloves, 2 chopped celery stalks, and 2 chopped carrots for 3 to 4 minutes. Add 2 quarts chicken stock and 1 can diced tomatoes. Bring to a simmer; add 1 cup cooked pasta and 1 can kidney beans. Simmer 1. 0 minutes or until vegetables soften. Serve with a whole wheat roll. Add 3 ounces drained chunk light tuna. Season with salt and pepper; toss with 2 tablespoons light balsamic vinaigrette. Roast Beef Roll- Ups with Cauliflower Soup. Saute 1/2 sliced onion and 1/2 sliced bell pepper in 1/2 teaspoon olive oil. Divide among 4 slices roast beef spread with spicy mustard to taste; roll up. Serve with 4 whole wheat crackers and 1. Add 3 cups chicken stock. Bring to a boil; add 2 cups cauliflower florets. Season with salt, pepper, and 2. Add 1 quart chicken stock; 1 peeled, cubed sweet potato; 1 cubed potato (skin on); and 1 can diced tomatoes. Add 1 teaspoon each ground cinnamon, cumin, curry powder, and sea salt. Mix in 1/4 teaspoon cayenne and 1/4 cup chunky peanut butter. Simmer 1. 0 to 1. Top with 1/4 cup canned black beans, rinsed and drained; 1/2 cup diced cooked chicken; 3 tablespoons shredded cheese; 2 tablespoons salsa; and 1 cup steamed broccoli. Dollop with 2 tablespoons nonfat Greek yogurt. Salmon with Asian Slaw. Marinate one 4- ounce salmon fillet in an Asian marinade, such as Soy Vay, for 1. Remove from marinade; bake 2. Mix together 1 tablespoon sesame oil, 1/2 cup rice wine vinegar, 2 teaspoons sugar, and 1 teaspoon salt; toss with 3 cups chopped cabbage, 1 teaspoon toasted sesame seeds, and 1 tablespoon toasted sliced almonds. Serve salmon with slaw on the side. Rice and Pork Saute. Blanch 1/2 cup chopped carrots in salted boiling water 3 minutes, adding 1/2 cup snow peas for last minute; drain. Saute 2 tablespoons chopped onion, 1 minced garlic clove, and 2 teaspoons grated ginger in 1 teaspoon sesame oil for 1 minute. Add 4 ounces cubed pork loin; saute 4 to 5 minutes. Add 1 cup cooked brown rice and saute 2 minutes. Add 1 tablespoon soy sauce, cooked carrots and snow peas, and 1/4 cup sliced scallions. Linguini with Clams. Saute 2 minced garlic cloves in 1 tablespoon olive oil. Strain and reserve half the liquid from a small can of clams. Add half the clams to pan; saute 1 to 2 minutes. Add 2 chopped and seeded tomatoes, 1/8 teaspoon red pepper flakes, 1/4 cup dry white wine, and reserved clam juice; cook 7 to 8 minutes. Add 1 cup cooked linguini and 1 cup spinach. Cheesy Turkey Meatballs. Mix 1/2 pound lean ground turkey with 1 tablespoon diced onion, 1 teaspoon minced garlic, 1 beaten egg, 1/4 cup whole wheat bread crumbs, 2 tablespoons nonfat milk, 1 teaspoon salt, and 1/2 teaspoon pepper. Form 8 meatballs, placing a 1/2- inch mozzarella cube in center of each. Mist a baking dish with nonstick cooking spray; bake meatballs 1. Saute 2 minced garlic cloves in 1 teaspoon canola oil 1 minute. Add 2 cups chopped zucchini; cook 5 minutes. Serve 4 meatballs over zucchini and 1/3 cup cooked whole wheat orzo; top with 1/2 cup tomato sauce. Taylor Chapman On Her Bikini Competition Diet & Workout Plan. The behind- the- scenes effort it takes to become a bikini competitor is insanely hard and takes more willpower than just choosing a salad over fries to go with your burger. I spoke with Taylor Chapman, an ACE- certified personal trainer, who has four competitions under her sequined bikini bottoms, and she shared just what it takes to hit the stage in heels, a skimpy two- piece, and a spray tan. Preparing for a competition takes about three to five months, depending on how in shape you are. Taylor says if you're already in good shape, working out three to five times per week, it should take about 1. If you're not, you're looking more at 2. Take a look at what she eats in a day. If it's not on the list, it's off- limits. For the last month, she steps it up to 6. Actually, for best results, Taylor recommends interval training to keep your muscles guessing and to avoid overuse injury. As far as weights go, she trained five days a week. My typical week is as follows. She admitted that in the last month, having no rest days was killer, so she'd do double cardio on Saturdays (one hour elliptical, then one hour soccer or tennis to mix things up) just so she could rest on Sunday. Training for a bikini competition is no joke. The before- and- after pics are so impressive, to see what's possible with hard work and perseverance. But it becomes your only focus. I lived in the gym and out of Tupperware containers. But in the end, it's worth it when you reach your goals. You can't possibly eat so strictly and work out that much all the time. Her off- season body was much healthier (pictured above), but she had to deal with nasty comments like, . I learned that I can truly do anything I put my mind to.
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