5 Weeks Out From My First Bikini Competition

Hi readers!  August 22nd, that is the date of stage time for my competition.  That is only five short weeks away!

I want to post a weekly update on my bikini competition every Saturday– mainly for personal reference, so if I have luck with this prep and I ever want to compete again, I can look back and see what I did… but also to share with anyone else who may be at the same time period away from their competition.  I know it is always interesting to me to learn what other people are doing in the same situation.  I’ve read a few different blog posts by former bikini competitors “5 weeks out” posts just last night!

  
Currently, I have been on key with my macro percentages at 40/40/20  (40p/40c/20f)  but my calories differ each day because I am not following a structured diet, I am eating how I want and what I crave each day.  My calories range from 1750-2050 per day.   I am mildly worried that the 2000cal is a little to heavy for how close I am to the competition, but I think I will begin to taper down 3-4 weeks out, I do not want to crash and burn with over a month of hard work that needs to be accomplished in the gym!!

Currently, the hardest aspect of my nutrition is the night shift work.  I work 7pm to 730am as an RN.  I do not sleep well during the day, so therefore the days I work I am only getting around 5-6 hours of sleep–as opposed to 8-10 I get on the nights I do not work.  This provides me with 3-4 extra awake hours that I eat!  

Example day in nutrition:

Meal one:   (pre-workout)
1/3c. oats
2/3c. blueberries
1 tbs. flax/chia blend
3 hardboiled or scrambled eggwhites

Amino Energy as pre workout supplement

Meal two: (leaving gym)
1 questbar

Meal three: (within 1 hr post workout)
4 oz chicken
130 g potato
1/2 c green beans

Meal four:
shake:
        1 cup  5x protein so delicious Almond Milk
        1/3 c. frozen blueberries
        2 tbs PB2 powdered peanut butter
.8oz beef jerky

Meal five:
5 oz baked cod
1/2 c peas
1 apple

Meal six:
Salad:
2 oz spinach and argula
1 c romaine
5oz chicken breast
1/2 c fat free cheese
8 kalamata olives
(dressing spray of olive oil cooking spray and red vinegar)

Meal seven:  (when I work nights ONLY)
Questbar
5 strawberries
Packet of Starkist Tuna Creations
1 serving (6) Reduced fat Triscuts

   

Workouts have focused on leg training because I feel that is my weakest area for bikini– I have been focusing on lower body for 3 days. My training schedule looks like:

Sunday: 
Strength: Back & Abs  
Cardio: 20-30 minutes LISS

Monday:
Strength: Legs/plyometrics 
Cardio: Crossfit/circuit training  and 20-30 minutes LISS

Tuesday:
Strength: Shoulders & Abs 
Cardio: 20-30 minutes LISS

Wednesday:
Strength: Legs/glute focus
Cardio: Crossfit and 20-30m LISS

Thursday OFF

Friday:
Strength: Legs 
Cardio: 20-30 minute LISS

Saturday:
Strength: Arms and Chest 
Cardio: 30-45 minute LISS

I’m excited to see what the next five weeks have in store for me! I appreciate all the support I have been getting via my blog and instagram! The kind words do not go unnoticed!!