Thursday, March 27, 2014

Bikini Contest Prep // THE PLAN

I started working out with my trainer this week and it's been very challenging.  I'm training to enter a fitness bikini contest that is just shy of 15 weeks away- July 5.  This post is a brief overview of the training plan so that you can get started too.  If you want a bikini body this summer, you need to start working on it now!  As the weeks progress, if the plan changes, I'll let you know.  I will also break down the exercises into more specific details in future posts.  


For now, here's the plan: 

TRAINING PLAN (15 WEEKS OUT)

WORKOUTS

Workout 3 days a week with my trainer (1 hour sessions, hitting all body parts in those 3 sessions).  The workouts consist of plyometrics- also known as "jump training" based on having your muscles exert maximum force in as short a time as possible.  The result is to make you burn calories and fat, seeing body-shaping results sooner as your muscles adapt to more challenging fitness workouts.  We have been doing 3 exercises in quick succession (12-20 reps) followed by a 2-minute rest.  We've been doing 4 rounds of this, so 12 different exercises in all.  This kind of workout really gets your heart pumping and I'm gasping for breath by the end of each set.  But not so much so that I'm getting light headed or going to pass out.  My trainer said in 3 weeks, my conditioning will be greatly improved and these first workouts will seem easy.  I'm trying to remember the specific exercises so I can write about them in more detail later. 

CARDIO 

I do 4- 30 minute cardio sessions per week on my own.  I usually do the treadmill (sprints - 30 seconds on and 30 seconds off at a 8.0 mph or walk at an incline of 21 at 2.1 - 2.5 speed without holding on.)  Or I get on the stair master and alternate between 60-80.

ABS

I do an ab routine right before cardio 4 times a week.  

VITAMINS & SUPPLEMENTS

I take all the same vitamins and supplements I posted about with the addition of glutamine (for muscle recovery).  I haven't bought the glutamine yet, but will soon. 

MEALS 

I haven't had to change my eating at all since I've been on a solid meal plan for the last 7 weeks.  My trainer said that we're going to see how I do with the exercise and cardio first, without changing my diet.  Then, we'll add more cardio and/or adjust my diet as necessary.

Here's what my meals look like now:

7:00 a.m.  Protein pancake (1/2 cup oatmeal w/ 4-5 egg whites w/ 1 tblsp natural peanut butter and 1 tblsp sugar free syrup.  Coffee with vanilla caramel creamer.

9:30 a.m.   Lean protein (appx. 4 oz), 1 cup veggies, 1/3 cup brown rice

12:00 p.m.  Protein shake

3:00 p.m.  Lean protein (appx. 4 oz), 1 cup veggies, 1/3 cup brown rice

6:00 p.m.  Lean protein (appx. 4 oz), 1 cup veggies

8:30 p.m.  Greek yogurt

This is a general guideline.  I still use condiments and seasonings.  Snacks include cashew, apple or celery with natural peanut butter.

(My meals vary week to week, right now I'm eating my Tex Mex but have added brown rice and bell peppers and I also steamed asparagus to eat on the side). 


BIKINI CONTEST GOAL FAT PERCENTAGE = 8-12%

Whoa! That's really low, right?!  My trainer explained that the goal of our training plan is to decrease body fat while increasing muscle mass.  He understands that the "bikini" girls are not supposed to be huge, just fit/athletic-looking with visible abs.  He commented that most people come to him in less good shape than I'm already in, but there is still a lot of work to do. 

I really like his approach though because he advises that the process should be enjoyable and I shouldn't feel miserable or like I'm dying.  He's careful to let me take a break when we're working out when he sees that I need it, but he's still super challenging.  I can tell you I wouldn't workout this hard with plyometrics if I didn't have a trainer.  I do enjoy (for the most part) my meals and eating healthy. Like most people, I have a lot of stresses in my life.  My dad is sick (but healed in Jesus' name), my mom is worried sick, my brother is going through stuff and life can be hard in general.  God, the power of prayer, keeping tight with my family, and working out HARD are my stress relievers.  I am thankful that God made me capable of exercise, that I have the physical ability to do it.  

We will measure my body fat on Friday, so we'll see where I am now.  I am so curious to see what my body will look like as we continue.  

________________




49 comments:

  1. Hi Megan, Thanks so much for sharing your journey! Quick questions, is it 20 oz of lean protein that you eat at 9.30, 3.00 & 6.00, or am I picking this up incorrectly! That's seems like a lot! Thanks!

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    1. And the egg whites and Greek yogurt have protein too- I aim for 1 gram of protein per pound of body weight. It is a lot.

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    2. I just realized I made a typo- it should be 20 GRAMS of protein, or 4 OUNCES.

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  2. Good luck Megan! I know you will do great and I'm looking forward to following along. I can so relate to the stress relief part of it. I have come to the point where I crave the gym time particularly a run just to clear my head!

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    1. A good run is so good at relieving stress. Feels so good afterward.

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  3. This is SO awesome! Good Luck! Excited to follow along AND learn from you and your trainer!

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  4. Looking forward to following along with you on your journey and learning about the competition prep! I found your blog by googling the LiveFit program. I'm in week 3 of that right now and am anxious to see the results, but I keep telling myself what you posted recently: Trust the Process.

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    1. Right. Do the work, trust the process, see results. :)

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  5. I am so glad you are posting all this information and your journey, I want to follow along the best I can in preparation for a bikini summer. I cant wait to see what you look like in that competition, you are such an inspiration!

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  6. Good work girl! Love following you here, on your other blog and Instagram. You keep me motivated!!

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  7. Question: How did you search out the trainer you wanted to get you in the shape you need for the contest? Meaning - does your trainer have experience in that direction you or going or did you just pick someone at your gym and tell them what you are wanting to do? Good luck!!!

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    1. I asked my old trainer (a female) and she referred me to him. He's the trainer she's used to train her for bikini contests and he's a professional bodybuilder who trains fitness athletes. He's actually not at my gym- so I have to drive to another gym to train with him. I do cardio and abs at my gym.

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  8. I hate to her that about your dad and brother. You're all in my prayers!

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    1. We really believe in the power of prayer- thank you Niki.

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  9. You are such an inspiration! And you look amazing already. I have a 5mo old and trying to get in gear for summer!! What is in your protein shake?

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    1. I'm currently using Amplified brand protein.- 1 scoop, 8 oz skim milk, 3 ice cubes. Keep it simple and I don't like to drink a huge shake.

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  10. You are so inspiring. Do you mind sharing your favorite protein shake?

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  11. This is very inspirational to me! I've always contemplated doing a bikini competition or something similar. I love seeing normal everyday people make big goals and achieve them! Excited for you!

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  12. Good luck! We're all cheering you on!!! Good on you for living out your goal!

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  14. I love your blog, thanks for sharing with us! Cheering you on:)

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  15. This is a future goal of mine too, and I can't tell you how much I appreciate you letting us follow you along this journey! Cheering you on!

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  16. I found this blog by chance and I am so glad I did! Love reading about your progress and all of the recipes you post. I just had my 4th child in November and I'm about 4 pounds away from pre-pregnancy weight. I had my 1st child at 26 and this 4th one at 37 so I've had to step up my game for sure! I have my masters in exercise physiology so I know what works for me gym wise, but the nutrition and eating clean is what really has helped me achieve my goal. You have given me great ideas and have helped me stay motivated when I just want to cheat. Thanks for helping us all out! You are a great inspiration!!

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    1. 4 kids! You are a busy mama! You've rebounded quick with your weight loss- took me so long! Yes, the clean eating is essential. I'm glad you like my blog- thank you for letting me know!

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  17. Sounds all very similar to my training and prep for bikini contests!

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  18. hi megan! thanks for the motivation! what is an example of the 20oz protein?

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    1. Hi MM- it should be 20 GRAMS of protein, which is about 4 ounces of chicken breast.

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  19. thank you for sharing- cannot wait to hear more...also- how did you go about finding your trianer??

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    1. My previous trainer referred me to my current trainer.

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  20. Are you sure you mean 20oz of lean protein? Skinless chicken breast is approx 30 calories per ounce and tilapia is around 27 calories per ounce. If you were eating 20oz three times a day you would be eating about 1700 calories in protein alone (not including your shake, veggies, rice, breakfast or yogurt). I am just curious if your calories are that high. Thanks :)

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    1. You are right Jennifer! I just realized I made a typo- it should be 20 GRAMS of protein, or 4 OUNCES. I corrected the post. I haven't counted calories yet though. :)

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    2. Ah that makes a lot more sense. I was thinking that would be a heck of a bulk phase with those macros!

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  21. As I said on Instagram...I love your blog and appreciate all the information - and HONESTY - you show! I will continue to read your blog and support you from afar :) Almost done with week 1 of the Live Fit program. So far, so good! Not as sore as I thought I'd be after the first week though. Good luck training for the competition! Praying for you and your sweet family today!

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  22. How do you make your protein pancake?

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  23. When you make your protein pancake, do you use fresh eggs, or something like All-Whites?

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  24. You're going to rock the contest! I'm glad you are sharing your plan to motivate others. I'm following along as I need some inspiration to get back in shape for the summer.

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  25. This is so fascinating to me, thank you for sharing. I like reading fitness blogs but so many get repetitive because bloggers settle into their preferred workout/food plan. I love hearing about how you're taking it to the next level.

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  26. Loved reading this blog and everything you share is healthy. Keep sharing, looking forward for some more inspiring posts.

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  27. I love your blog and the helpful information that you share. I am excited to see your progress.

    I have also decided to compete in my 1st competition. Mine is July 12. I have decided to blog about it to help keep track and hold myself accountable.

    My blog is called My Journey as an Army Vet to Bikini Competitor.

    Keep up the great work!

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    1. That's my birthday! It has all sorts of good luck. :)

      Best wishes to you! I'll check out your blog!

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  28. I saw your blog and have been trying our meal prep for a week as well. Would love to get your opinion on how I did healthylivying.wordpress.com/2014/06/29/meal-prep-first-timer/ :)

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