Strategies For First Bikini Competition

          After our second or third workout together over 4 years ago I looked at Danny and said, "I really want to do a figure competition."  ( I ended up doing Bikini. Read, "Why I Went From Figure to Bikini" to find out why.)  It's about time that I make that aspiration a reality.  So in April of 2011 I will be competing in my first figure competition.  Where do I start?  How will I be able to transform my body to look like a figure competitor?  I need a strategy.


        Am I really looking forward to walking on stage with a fake tan and an expensive sparkly bikini in front of a bunch of strangers and judges in the front row judging my body from head to toe and front to back?  No, not really. The real inspiration is to see what I can do with a little sacrifice and discipline. I am looking forward to the process of an intense and strategic training protocol,  a specific nutrition plan, and plenty of recovery.  I will miss my sweets that's for sure.  Do I have the will power and control to not allow FOOD to control me? Only time will tell. "Eat to Live Not Live to Eat."  That will be my mantra the next 4-5 months...even through Christmas.

          A new lesson for me will not only be appreciating healthy foods but also the understanding of eating better to fuel my lifestyle, goals, and body. Unlike most figure competitors who use traditional weight training and cardio equipment to prepare, I will be limited to only kettlebells, barbells, a few dumbbells, a power rope, a jump rope, and the great outdoors. This will be interesting.  I have confidence that I will still be able to forge the physique I need to build in order to compete.

          For the next 4-5 months I will be blogging my nutrition plan, workouts, pictures, and measurements including and most importantly my BODY FAT %. Now that I have a complete plan and am diving in 100 percent, be prepared to read some blogs on how to prep for a figure competition.  There will be no secrets on my blog.

To start, I have listed my initial measurements from last Saturday, my first week of training, and my current nutrition plan.  Every week I will be getting my measurements taken so I will post them weekly.

Initial Measurement Date: 11/27/2010

Weight: 129.4 Age:25 Body Fat%: 21.16% Chest: 32 1/8 Waist: 27 3/8 Arm: 11 Forearm: 9 5/8 and Hips: 37 1/8
Projected figure competition body: 118 lbs and 12% Body Fat = -13.22 lbs of fat + 1.82lbs of muscle.


Week 1 Workouts:

Mon: Warrior Circuit and Yoga

Tues: VO2 Max Snatch protocol- 34 sets of 15 snatches with 15 sec work: 15 sec rest ratio. 26lb kettlebell

Wed: Kettlebell Workout- Double Push Jerks 3x5 w/ 26lbs and 2x3 w/ 35lbs
Suitcase lunges 4x10 per side with double 26's
Hanging Knee tucks 2x max
Finisher:  10 minutes of viking push presses, jump rope, and swings

Thurs: VO2 Max Snatch protocol- 35 sets of 15 snatches w/ 15 sec work:15 sec rest ratio 26lb kettlebell

Fri: Kettlebell Workout- Double Swings 3x5 w/ 26lbs and 2x3 w/ 35lbs, Assisted Pull-ups 3x5
Side Bends 3x12 per side w/ 26lb,
Finisher: 10 minutes of Turkish get ups, windmills, and 1 arm swings

Sat/Sun: Yoga or light cardio

Nutrition Plan: My nutrition plan is under the guidance of Danny:
1630 daily calories. 6 meals per day every 3 hours.
One cheat meal per week.

XOXO,

Abby

Read more about my Bikini story:

"Transformation Chart From My First Bikini Competition"

"2 Days Out From My First Bikini Competition"

"1 Week Out From My First Bikini Competition"

" 4 Weeks Out From My First Bikini Competition"

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