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Diet and Nutrition Plan for a Bikini Body, Bikini Contest or Fitness Contest (with PDF)

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If you are considering entering or have already entered a bikini contest then you will probably know the importance of diet to get you stage ready.

After training dozens of bikini clients and competitors, while creating the world famous 90 Day Bikini plan, I’ve managed to optimize every aspect of a diet and nutrient plans for bikini contest or bikini show.

In this article I’m going to share some key rules you should follow if you want to get stage ready for a bikini contest, or if you simply want to get a bikini body for summer!

Here’s how to optimize your diet and nutrition plan for a bikini contest or bikini show.

Carb Cycle to Get Bikini Show/Contest Ready

Carb cycling for fat loss and weight loss has become extremely popular and for good reason. It makes up the majority of my meal plans in the 90 Day Bikini program and basically allows you to pin-point your intake of carbs for when you need them.

Rather than being all or nothing, either going low-carb or low-fat/high carb for your bikini prep or diet, it makes more sense to periodize your intake. This way, you avoid the potential negatives of a low carb diet and those of a high carb, low fat diet. As you may know, both have many pros, but they both have weaknesses too.

Thinking logically, wouldn’t it make more sense to combine both into one diet? This way, you get the benefits of both, without the negatives! If you agree, then here’s an example weekly intake based on a popular lower, upper, rest day training split using carb cycling.

Monday: Legs – High Carb

Tuesday: Upper body – Moderate Carb

Wednesday: Rest/Cardio – Low Carb

Thursday: Legs – High Carb

Friday: Upper body – Moderate Carb

Saturday: Rest/Cardio – Low Carb

Sunday: Rest/Cardio – Low Carb

While programming a high level carb cycling plan can be complicated and requires an experienced expert, the basics are fairly easy to understand and follow some general logic. For example, you should base your larger carb intake on the more metabolic and physically demanding workouts, such as leg days.

In contrast, you would base your lower carb intake on those workout days that require less energy and glycogen stores, such as cardio, abs, arms and rest. Of course, if you do prefer a low-carb diet then you could use carb cycling with just 1-2 high carb days. In contrast, if you like a higher carb approach, you could just add in 1-2 days on a lower-carb diet.

As you can see, the basis of carb cycling is fairly simple and provides you the key nutrients and energy to maximize your workouts and recovery, while lowering them down when you don’t need them to burn fat.

If you want 7 day done-for-you carb cycling plans and a full 90 Day Bikini training split that many people have used to get contest ready, you can download it on this page.

bikini contest

Calorie Cycle & Manipulate Calories As You Diet Down for Your Bikini Show

 The further you get into your bikini diet or the closer you come towards your bikini show the harder everything will become.

When starting out on a fat loss diet, you may be fine with just dropping calories, removing processed food and adding in exercise. But, if you are trying to get bikini ready or diet for a bikini show, you must get very lean and use advanced methods.

One of these advanced methods is using calorie cycling, which strategically adds in higher calorie refeeds as you diet down. This reduces the metabolic damage or metabolic adaptations most bikini competitors face, which can lead to rapid weight regain, chronic fatigue and a reduction in hormones.

Calorie cycling can be done bi-weekly, with 2-3 higher calorie days every 2 weeks, or monthly, with a 4-5 day higher calorie period every 4 weeks. Importantly, these higher calorie periods still focus on healthy foods and your usual diet, you just eat around 30-50% more calories to give you a dieting break.

Along with calorie cycling, you will have to pay close attention to your daily intake, allowing you to make weekly or bi-weekly reductions as needed. Even with calorie cycling, your metabolism with adapt and reduce as you get very lean. Along the way to getting a bikini body or dieting for a bikini contest, you will need to keep lowering calories and likely get very low near the end (most females end up around 1200 calories or even less in the final weeks).

If you don’t monitor your calorie intake as you go, you’ll have a very hard time making tweaks and slowly reducing it when needed.

Eat More Protein & Fiber To Prep for a Bikini Contest/Show

 Although these are more basic tips, I want to emphasize their importance as many bikini competitors and even bikini coaches get it wrong.

A higher protein and fiber intake is going to be absolutely key for weight loss, hunger/appetite control, recovery from your workouts and retaining muscle mass as you diet down. By focusing on these 2 key nutrients you will have a much more athletic physique by the time you hit the stage and have an easier ride during your bikini contest diet.

As a rule of thumb, aim for around 30-40g of fiber per day from high fiber whole foods such as whole grains, fruits, vegetables, legumes and nuts.

For protein, aim for around 3-5 even doses throughout the day. This should be based on high quality protein sources such as meats, fish, eggs, milk/dairy and supplements such as casein and whey. You should consume around 1g per 1lb bodyweight, so quite simply, a 150lb individual would consume 150g per day.

 Take Research Proven Supplements to Aid in Your Bikini Diet/Nutrition Plan

 Although 90% of supplements are a waste of time, there are a few research proven supplements that can aid in your bikini diet or bikini contest prep nutrition plan.

There’s a handful of research proven supplements that I continually recommend to my bikini contest prep clients and all members in the 90 Day Bikini Transformation plan.

Here’s an overview of a foolproof and high end, scientifically proven supplement regime:

Probiotics: Probiotics feed your gut health and improve healthy gut bacteria levels. Your gut health affects how you metabolize carbs/fats and even store fat. In short, a healthier gut will improve your physique, fat loss efforts and general health. Take around 15 billion to 30 billion organisms per day from research validated bacteria strains.

 Green Tea Extract & Caffeine: Green tea & caffeine are my favorite natural fat burners with research proven benefits for health, disease, insulin/blood sugar function and weight loss. Take around 500mg with a minimum of 40% EGCG content twice per day, in the AM and in the afternoon. Stack this with 200mg caffeine for a perfect natural fat loss stack.

 Omega 3: Omega 3 is a great all round supplement that has multiple benefits for both your physique and general health and disease protection. Although you can obtain the fatty acid from food, it would require multiple servings of oily fish per day which is unrealistic. Take 3g of high quality fish oil per day high in EPA/DHA (around 2g of the 3g should be EPA/DHA).

Whey Protein & BCAA: Whey protein and BCAA are very low-cost and simple protein sources to bump up your daily protein needs and a great back-up snack when you are on the go. They are commonly used around exercise and have been shown to boost recovery and increase the adaptions you get from a hard workout. They are also high in the key amino acid leucine, which stimulates Muscle Protein Synthesis, the key metabolic process that is required to lay down new muscle.


 Follow a Proven Plan & Stay Consistent

 If you are serious about your bikini beach body or a bikini contest or competition then you need to follow a proven plan that you can stick too.

What makes up a successful transformation is not only a highly advanced plan, but a plan that is tailored to you, which you can enjoy and stick with. This is where a lot of prep coaches and physique coaches go wrong, by providing a hardcore plan that they’ve used on themselves, but which is unrealistic for the client and isn’t tailored to them.

Whatever plan you pick or embark on ensure it is:

  1. Backed by science and advanced enough to help you reach your goals.
  2. As enjoyable as possible and realistic for your lifestyle, the foods you like etc.

If you are unsure where to start and want to jump on a highly advanced plan that covers the points above, but also allows for you to tweak and tailor it to your own lifestyle/preferences, then here’s what I can offer:

1. 90 Day Bikini Transformation: My world famous 90 day diet plan that has been used by thousands of people to shred fat, tone up while also protecting their metabolism and long-term health with advanced carb and calorie cycling methods. For just $19, you will get full 7 day carb & calorie cycling meal plans, 90 days of workouts, supplements protocols and full personalized support in the private FB group! Learn more now.

2. Elite Personalized Plan: For just $97 you can work with me 1:1 to and have everything designed around you from the ground up, following an in-depth consultation. You will also get support after the plan is made to tweak and tailor it further. Learn more now.


About the author


Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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