Contest Preparation

Contest Preparation

By: Kimberly
October 20, 2012

Follow me through my 16 week contest preparation for my very first competition as an NPC Bikini Competitor!

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Since working out consistently and better managing my eating habits have resulted in a body that I continue to grow more and more fond of, I have decided to take my passion one step further and actually compete.

I have been researching the arena of fitness, figure, and bikini competitions for a few months now, scouring what seems like hundreds of websites, blogs, and tweets in an effort to gain as much knowledge and information about the topic of competitions in the fitness world as I can squeeze into my brain.

After many hours of reading, and many more scrutinizing my post-baby body and its many flaws, I have finally come to the conclusion that I can achieve the level of fitness I desire and I can get on stage and compete.

I have decided that I am going to compete in the GNC NPC Gold Coast Muscle Classic Men's Bodybuilding, Figure, Bikini, Physique *National Qualifier* on February 9, 2013. I am going to train for Bikini, and possibly look at a crossover into Figure, pending recommendations from my trainers as well as based on the progress I make in the next couple of months.

I plan to chronicle my journey through this contest preparation, including my daily eating habits, each of my workouts, and the many struggles I encounter, as well as the connections I make and relationships I forge along the way. I have 16 weeks to sculpt and shape myself into a stage-ready bikini athlete.

Being brand new to this I am open to suggestions and recommendations from others who have already competed, so if you've been there and have any tips or tricks for me and our readers please share them in the comments at the end of this page. You can also visit and post on our Facebook page.

Join in with me at I eat, sleep, and live fit during my Contest Preparation!

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Contest Preparation, October 20, 2012 - Day 1:

Body Stats:

Height: 5'7"

Weight: 134.8 lbs

Body Fat%:18.1%

Chest: 34"

Waist: 27.5"

Hips: 36"

Thigh: 19.5"

Calf: 13.25"

Bicep: 11"

Shoulders: 40.75"

Neck: 12.5"


Contest Preparation Diet - 16 weeks out - Carbs/Protein/Fat = 50/25/25: (Calorie Goal - 1238 net; Carbs 201g, Protein 101g, Fat 44g)

Day 1: What I Ate

Breakfast - 277 calories

1/2 cup Oatmeal with cinnamon and 1 tsp. brown sugar

1 whole egg and 2 egg whites scrambled with 1/2 cup (uncooked) spinach cooked with Pam

Coffee with Natural Bliss Low Fat Vanilla Creamer

Snack - 215 calories

1 slice Alpine Vally 21-whole grains organic bread toasted with 1/2 Tbsp. Jif Natural Crunchy Low Sodium Peanut Butter

Slice of Uncured Black Forest Ham (Applegate Farms)

1/2 oz. Tillamook Sharp Cheddar Cheese

Lunch(Post-Workout) - 300 calories

PB Chocolate Protein Smoothie

Snack - 165 calories

Stringsters Reduced Fat String Cheese

Handful Farmstand Baby Carrots

Coffee with Natural Bliss Low Fat Vanilla Creamer

Dinner - 414 calories

4 oz Lemon, Rosemary, and Thyme Grilled Salmon

1/4 Sweet Potato - Baked and Seasoned with Fresh Rosemary, Sea Salt, and Fresh Cracked Pepper

1 cup Green Beans sauteed with Walnut Oil, fresh Garlic, and Walnuts

Snack - 208 calories

1 Scoop Chocolate Casein Protein in 6 oz Non-fat milk

Total Net Calories = 1234 Calories; Protein 145g, Carbs 152g, Fat 57g

(Calorie counts provided through the myfitnesspal iPhone app)


Today's Workout - HIIT

I decide to complete a HIIT session for my Cardio today but since I can not currently run sprints due to a foot injury, and was unable to make it to the gym, I chose to do bodyweight circuits from our Home Workout Routine.

I warmed up with jumping jacks, running in place, and arm circles for 10 minutes prior to beginning my intervals. My intervals were: 30 seconds working at 100%, followed by 60 seconds jogging in place.

I completed the following circuit 3x, with no rest between sets other than the low interval (60 seconds jogging in place):

  • Alternating Squat Jumps (Squat with legs shoulder width apart then jump up and land in a wide squat, repeat)
  • Burpees
  • Side Lunge with Toe Touch
  • Mountain Climbers

Following the 3 circuits, I rested for about 2 minutes, then completed the following Abs Circuit twice with no rest between exercises or sets.

I completed as many reps as possible in 30 seconds for each movement, moving from one to the next without stopping.

  • Wide Leg Sit Ups
  • Bicycle Crunches
  • Straight leg reverse crunches
  • Frog Sit ups
  • Side Plank Ups, 30 seconds each side
  • Roman Twists (completed the first round holding a 10 lb. plate, bodyweight only in round 2.)

I followed the workout with about a 5-minute cool down, jogging in place, and then did some stretches.

According to myfitnesspal, I burned 367 calories in my workout.

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How I felt:

I have been feeling very good today. I started the day out early to go to my 6 year old son's third flag football game, and unfortunately due to a pulled muscle, he was only able to run a few short plays before having to sit out the rest of the game.

He still had fun watching and cheering on his friends and his team pulled out a win. After the game, Lance and I decided not to go to the gym and to workout at home instead since we had a lot of work to do at the house and the kids seemed especially tired.

I had a great workout and felt energized all day. I ate pretty well, but was a little high on my fats and a little low on carbs today so I will need to watch that more closely tomorrow. Right now my macros are supposed to be at 50/25/25 for Carbs/Protein/Fat, but will be changing in the coming weeks as I move from muscle building into cutting.

After today, I plan to track my diet and exercise daily during the 16 weeks of my contest preparation, but will post only weekly updates to the site. If you have any questions or suggestions about contest preparation for me between posts, please feel free to comment down at the bottom of the most recent check-in as I will be checking and responding to these daily.

Looking forward to a much needed rest day tomorrow and then hitting the gym hard come Monday. Have an awesome rest of the weekend and I'll see you here next week to share how my first week of contest preparation went!

Go to Contest Preparation: Week 1

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