Bikini Competition Prep Tips
1. Eat a Lot
Food comes first. When I’m preparing for a show, I have six substantial meals a day. I focus on consuming the right amount of the right food at the right time for optimum macro consumption.
2 Prep and Eat Clean
Keep your food as clean, fresh and unprocessed as possible. By preparing your food in advance you are less likely to give in to temptation or make a bad choice. I cook all my own food so I know exactly what goes into everything I eat. I know the exact amounts of macronutrients as there is no room for error so close to show time. Be wary of convenience or “on the go” foods as they often contain a high salt and/or fat content.
3 Opt for Quality
Make sure your food is of the highest quality possible. Use a trusted butcher for quality meats. The Dublin Meat Company preps all my meat for me in exact quantities I need. I also use organic chicken and grass-fed beef, keep fish fresh not frozen, use omega 3 eggs, and whenever possible keep it local. The quality rule applies to supplements too. I only use ON and have done so long before I joined the team. I trust the brand completely to deliver everything I need from protein to BCAAs.
I drink at least three litres of water a day and even more as I get to peak week. At that stage training is tough enough without being dehydrated as well! As I approach the competition added cardio and HIIT sessions mean my body requires as much help as possible to stay cool. I also drink coconut water every day for added electrolytes.
3. Listen to Your Coach
Take their advice and lean on them for support. I trust my coach completely. And I trust the process. Sometimes mid-prep it can feel like you’ve hit a plateau. Stay focused, it’s all part of the process. My coach and I work on my nutrition together. We have created a plan that includes Platinum Hydro Whey, ON soft gel fish oils, Gold Standard BCAA Train + Sustain, and Amino Energy. Nutrition is a vital part of my show prep.
5. Rest and Sleep
If you don't rest, your legs will never have time to repair. They'll store fluid and oestrogen and will not lean out. I put my feet up in the air and lie on the ground anytime I have a spare hour in between clients and classes. I take naps during the day when I can and make sure I’m in bed by 11 the latest. As I’m a personal trainer, I’m up at 5am most mornings and going all day so I have to rest as much as I can.
6. Ignore the Competition
The worst thing you can do is compare yourself to somebody else. You have a different genetic make-up. Wear loose clothes and stop looking at yourself in the mirror. You won't see the changes that your coach will.
7. Train Hard
Keep your sessions short but focused. Give yourself a set time for your workout. Push yourself on every single rep and set. It all counts. Make sure your form is correct and think of quality over quantity.