Ifbb figure pro nancy georges shares with you the secrets to successful competition dieting. Figure competition secrets book teaches people how. On this page youll find recipes that im using in my figure competition prep diet, as i diet down and lean out. Gabrielle rockowski your book the bikini competition prep guide was a great tool for me, since i have never entered a fitness competition prior to this. What is a figure competition and how to prepare for a contest. When on a figure competition diet those last few pounds that are the most difficult the pounds that distinguish between a bikiniready body and a figure competitors body this is a touchy subject but my goal has always been to take figure to the next level so i ask these questions in an attempt to help me and women understand their bodies. Just two weeks ago at six weeks out, i cut my calories down to 2900 from 3200. My dynamic programs are tailored to your goals whether it be bodybuilding and competitions, enhancing sports performance or looking sexy af. This offers a 12week preparation which comprises on the training, preparing of the things needed, diets, workouts, beauty and body care, etc. Fitness and figure competition is a class of physiqueexhibition events for women and men. All the coach has to do is be willing to endanger the health and wellbeing of the client. Competitors are scored on their proportions, symmetry, shape, balance, skin tone, and stage presence.
For a figure competition, you should allow yourself 36 months of preparation. If you want to learn the basics and know how to eat, sleep, train, and do your best. Follow the meal plan outlined here, which also includes a food swaps guide below. Each pose will show your physique in a different way however they should all demonstrate your v taper wide, well developed shoulders that come down to. I was going against women 20 to 30 years younger than myself. While there is no official figure competition diet, most competitors follow the same general rules of dieting and adjust these rules to fit their individual body type and training program. Bikini competitor, fitness competition, bikini competition, stage weight, prep life, meal prep, quest nutrition, wbff, npc, the arnold, low body fat, bikini girls, npc. Official npc figure division rules npc news online.
While this criteria can vary in different organizations, here are the things that the judges are looking for in most all masters figure competitions. A complete diet guide for bikini competitors diet, nutrition. Have you ever wondered how a figure diet differs from a regular weight loss diet. Is a figure diet plan the same as a weight loss diet. For the past three weeks, ive been on what you could call a clean diet, but it was far from strict, low calorie or low carb. If you are looking for a diet program to get you ready for a figure competition or if you just want to look like a figure athlete then the figure prep diet is the program you need what i did is take all of the guesswork out of dieting to get lean.
Avoid foods that spike your insulin levels like bread, sugar, and pasta or foods high in fat bacon, cakes, butters, dairy products, fatty meats. I am about 18 20% body fat and would like to be 10% and have 10 weeks to the first bikini comp. How to calculate amount of calories needed competition diet. I wrote figure competition secrets due to the demand for contest prep information that contains quality facts. I am glad that i came across your website and ordered your book right before my competition last year i was totally.
Bikini competition coach figure competition prep coach. Our focus is on the information within the figure competition secrets book since kimberly has her first show this april. In addition, try to consume at least one gallon 16 cups of water a day. Theyre tasty, theyre fun, and theyre sure as heck not boring. With this book in hand, any contestant in a bikini competition will surely develop a lot of selfdiscipline and selfconfidence before and during the competition. Hi ladies, been reading and admiring for a long time now.
You dont have to be entering a bikini competition to learn some good health and fitness tips from this book that you can apply in your regular diet and fitness. Ultimate bikini competition prep guide for weight loss, and diet bikini competition, bodybuilding. This week, i want to introduce you to a figure athlete, rebecca white, who is a shining example of overcoming a challenging work situation to totally crush her physique goals. I competed at the 2009 ocb midwest states natural bodybuilding and figure competition and i will share with you some of the details i encountered as a firsttime figure competitor at the age of 50. At 12 weeks out you should begin counting calories and starting to eliminate the junk foods from your diet. Im so thankful for the experience and opportunity to take the bikini stage for the first time at the age 46. A masters figure competition follows the same guidelines and have the same judging criteria as any other figure show. And a limited amount of sodium helps regulate body fluids, so dont be afraid to use lowcalorie condiments like mustard and hot sauce. Contest prep training ebooks natural bodybuilding events.
Im not lean enough of course not, not yet not lean enough 4 weeks out is the most common boowho i hear from figure athletes. Give it a tryeven if youre not ready for the spotlight, youre guaranteed to get into the very best shape of your life. See more ideas about figure competition, fitness competition and bikini workout. For that reason, bikini competitions are certainly not a hard no in her book, but she. A complete diet guide for bikini competitors diet, nutrition, bikini competition, health, body building jennifer corey lee 2. On these days, your daily protein intake should drop to about 50 grams and your carb intake should increase to 200 grams, according to debbie kruck, author of the figure book. The journey to physique competition is probably the toughest youll ever endure, but its also one of the most rewarding. Figure competition diet if you are serious about losing fat, building muscle, and getting a figureready body, then it is essential that you eat a quality diet high in protein. You should start to reduce water intake the day prior to the contest, only sipping when thirsty. If youve always wanted to hit the stage in a bikini or figure competition, this is your time. By eating the right balance of macronutrients at specific meal times you can capitalize on lean muscle and shed body fat like crazy. This leads you down a path of diet and training confusion and ultimately not losing fat, eating up muscle, destroying your metabolism, and the. The first pic was taken a month before her figure competition and the second photo was taken on contest day.
Days 1 to 3 monica carsons npc greater gulf states prep. The competitor will look great on stage, but it comes at a steep price. The most important info i guess is that i am 5f2, weigh about 110lb. Seattle, wa prweb november 28, 20 figure competition secrets book designed by karen sessions covers exercises, workouts and diet plans to burn fat and build lean muscle mass. There is an overwhelming amount of information online going in 20 different directions. How to successfully prepare for a figure competition. Any idiot can get a figure or bikini competitor into stage shape. This is going to be a short one and not as technical as some of my other articles. The format is easy to follow it is very well through for any level of fitness or knowledge. Ive now dropped to about 2700 calories and 150 grams of carbs a day on the low days. Occasionally, i like to profile compelling stories from some of the clients and athletes that i have worked with.
This is a super important step leading into the days before her carb up. While bearing a close resemblance to, its emphasis is on muscle definition, not size. My comp diet is dairy free, sugar free, artificial sweetener free, and clean. Here will be my diet for 8 weeks out until 6 weeks out. A successful figure competition fat loss program should include enough calories to support your metabolism and cardio, and still allow you to lose 12 pounds of body fat a week. Learn to train, pose, and prepare to win or place in figure competition. But there is a clear distinction between appearing fit and being fit. Figure division competitors will be checked in and measured the same as bikini, fitness, wellness and womens physique competitors. I love to tinker with recipes, cleaning them up and tweaking them to meet specific nutrition requirements. With over 20 years competitive experience, nancy captures the spirit of dieting for physique competition with precision. If you are an amateur bikini competitor considering your first bikini competition, contest prep can. Amateur bikini first time bikini competition guide for npc bikini. The mandatory poses for an npc figure competition or most all natural figure competition organizations include the figure front pose, figure back pose and both left and right figure side poses. This ensures enough time to take care of all the details, while also focusing on your training and diet, without added stress of being pressed to meet a deadline and wondering if youll be ready on time.
The class was originally introduced when bodybuildings popularity began to noticeably decline, in terms of both fanbase and number of participants. You had excellent pointers in the prep guide that i would have never thought of before reading it. What training for a bikini competition is really like, from a coach. To uncover the figure competition training tips and tricks that a pro uses to sculpt a great physique, i chatted with acecertified personal trainer, health coach and national physique committee npc competitor riana rohmann to learn her secrets for getting in.
Contest prep guide for bikini, figure, physique ebook. Heres everything you need to know about bikini competition. Springfield, va womens personal trainer, ifbb figure pro. Figure posing guide for npc figure competitions and figure. Ultimate bikini competition prep guide for weight loss, and diet bikini competition, bodybuilding, figure competition, diet, weight loss, contest prep christie, samantha on. However, the book lacked work outs and cardio information. Thank you kimberly for writing an informative book, very helpful. The figure competition training guide book and dvd. Our comprehensive plan includes the workout plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. A complete guide for preparing for a figure competition. Starting two days before competition youll start to carbo load.
Your figure competition secrets prep ebook gives information on how or why it will works if you apply the techniques. To begin calculating calories required and macronutrients required for figure competition diet, it is necessary to learn a few basic terms. Figure competition fat loss program competition diet. So after the first post i wrote, we continued to push monicas body by focusing on depleting her of glycogen. Yull wnt t sty wy frm fd diets nd stick t diets tht recognize tht ure persn nd u nd t et. Visit the figure coach website and learn everything you need to know about. Alicia bell interview figure competition prep, diet. This is the basic precompetition diet i have followed previously at about 4 weeks out. These are the same workouts i use with all of my competitors to cut body fat before a competition. In recent years organizations like npc have done away. My first post and comp prep myself and getting so confused about the whole macro side of it so much info. Now its time for the final push and yet another calorie and carb cut. The purpose of a figure competition diet is to cut as much body fat as possible while maintaining lean muscle mass. Everything you must know to win a fitness, bikini, figure competition.
The competitors way out of emotional eating by ifbb figure pro and food psychology coach, nancy georges. Feb 25, 2018 recipes you can have on a figure prep diet see more ideas about figure competition, bikini workout and competition diet. Fun recipes for figure competitors, figure competition. Figure competition diet workouts and diet advice for women. Get into the habit of eating 57 meals per day, each meal containing a protein, carbohydrate, and some fat, and drinking one gallon of water per day. Figure competitor peak week no voodoo just science. In fact, most fitness models and competitors arent at peak health when they compete. This is the amount of calories you need to consume to maintain your bodyweight if you were comatose and did no physical movement during the day. I basically just want to briefly touch on how we go about determining our clients bikini competition diet macros, specifically whether to go low carbhigh fat, high carblow fat, or moderate carbfat once weve determined caloric and protein intake.