Advanced Level Bikini Competition Prep: Level Up Your Game

Emelie Eriksson
Jun 22, 2023
3 min read

Updated: Dec 27, 2024

Hey Loves! ✨

For all my seasoned fitness enthusiasts out there, if you’re gearing up for a bikini competition at an advanced level, this is where the real work begins. You’ve already laid the groundwork, but now it’s time to sculpt, refine, and showcase all your hard work on stage. This guide is packed with everything you need—from fine-tuning your nutrition to advanced training techniques and even a few of my personal tips—to get you stage-ready with confidence and poise.

Fine-Tuning Your Nutrition

When it comes to bikini prep, nutrition is everything. At this advanced level, it’s all about precision. You’re aiming to shed fat while preserving as much muscle as possible, and that balance comes down to dialing in your macros:

Protein: Your muscles’ best friend. Aim for 1.2 to 1.5 grams per pound of lean body mass. Lean proteins like chicken breast, turkey, fish, eggs, and high-quality protein powders should be staples. Protein is key for muscle repair and maintenance.

Carbohydrates: These are your primary energy source. Here’s how to manage them:

Training Days: Consume around 1-1.2 grams per pound of lean body mass. Stick to complex carbs like oats, sweet potatoes, and brown rice.
Rest Days: Lower carbs to 0.5-0.8 grams per pound, focusing on vegetables and low-glycemic fruits.

Fats: Essential for hormonal balance and satiety, keep fats at 0.3-0.4 grams per pound of lean body mass. Opt for healthy sources like avocados, nuts, seeds, and olive oil.

Advanced Training Strategies

This is where the magic happens. At this stage, your workouts are designed not just to build but to fine-tune and sculpt.

1. Weight Training

Focus on compound movements combined with isolation exercises to target every muscle group. Prioritize hypertrophy with 8-12 reps and include heavier lifts (4-6 reps) for strength.

Sample Weekly Split:

Day 1: Legs (Squats, lunges, leg press, calf raises)
Day 2: Shoulders and Abs (Shoulder press, lateral raises, planks)
Day 3: Back (Deadlifts, lat pulldowns, bent-over rows)
Day 4: Rest or Active Recovery (light yoga, stretching)
Day 5: Glutes and Hamstrings (Hip thrusts, Romanian deadlifts, hamstring curls)
Day 6: Arms and Abs (Bicep curls, tricep extensions, hanging leg raises)
Day 7: Rest

2. Cardio

Incorporate steady-state cardio 2-3 times a week (20-30 minutes) and one HIIT session per week. Monitor your progress and adjust cardio intensity and frequency as needed.

3. Posing Practice

Start practicing your poses early in prep. Posing helps with muscle conditioning and ensures you’ll shine on stage. Practice 2-3 times weekly, increasing frequency as competition day approaches.

Supplements to Support Your Prep

Whey Protein Isolate: Essential for meeting protein needs post-workout.
BCAAs: Support muscle retention and reduce workout fatigue.
L-Carnitine: Enhances fat metabolism; take pre-workout.
Multivitamins: Fill any nutrient gaps as your diet becomes restrictive.
Fish Oil: Supports joint health and provides omega-3 fatty acids.
Probiotics: Keeps your gut healthy for optimal nutrient absorption.

Meal Timing and Frequency

Eating 5-6 small meals a day keeps metabolism high and energy levels steady. Here’s a typical day on my plan:

Meal 1: Egg whites, spinach, and oatmeal
Meal 2: Protein shake with a handful of almonds
Meal 3: Grilled chicken breast, quinoa, and steamed broccoli
Meal 4 (Pre-Workout): Rice cake with almond butter and banana slices
Meal 5 (Post-Workout): Lean ground turkey, sweet potato, and green beans
Meal 6: Cottage cheese with flaxseeds

My Go-To Advanced Recipes

1. Protein-Packed Overnight Oats

Ingredients:

½ cup rolled oats
1 scoop vanilla protein powder
½ cup unsweetened almond milk
1 tbsp chia seeds
½ banana, sliced
1 tsp honey (optional)

Instructions:

Combine all ingredients in a jar.
Refrigerate overnight.
Top with fresh berries in the morning.

2. Lean Beef Stir-Fry