Bikini competitors watch their caloric intake, because too many calories lead to weight gain. But avoid overly restricting calories, which can cause loss of muscle and energy.
The exact number of calories you need to maintain a lean physique and adequate energy without gaining weight depends on your metabolism, activity level and size. During the off season, bikini competitors eat five modestly sized meals per day. When you get closer to competition, the frequency of meals increases to six or seven per day -- without notably increasing daily caloric intake. At least one meal should come within 30 minutes after a gym training session, notes Hanson. In the six weeks prior to competition, strict, clean eating is an absolute must.
Don't indulge in any cheat meals or snacks, especially those containing sugar and trans fats. Bikini competitors often use whey protein to supplement their whole-foods meal plans. Whey protein is especially valuable after a workout; your body quickly digests it, and it has all the amino acids you need to promote muscle development and recovery.
It's also a relatively low-calorie and convenient source of protein for between meals. A training session for a bodybuilder this close to their show day might last anywhere from one and a half to two hours. It involves picking up a lot of heavy things, putting them down and then repeating the process. After that, they might hop on a dread-mill and sweat until it pours into their eyeballs.
A protein shake is the perfect refuel as well as a sweet-tooth killer. The only cake in this meal is a rice cake. Three salt-free rice cakes topped with a perfectly portioned serving of almond butter. How bro does it go? Each of these meals is comprised of four ounces of lean meat such as chicken, turkey or fish, and vegetables like asparagus or zucchini. The final meal of the day is protein-packed one. Breakfast for dessert, right? In terms of sustaining their mental state, looking up food porn of doughnuts like the ones below and ice cream seems to do the trick.
Remind clients to include ALL carbohydrate sources in the daily count, including vegetables and fruit. This means that a pound female should aim for a loss to 0. In the later stages of contest prep, it may be beneficial to diet closer to the lower end of the range 0. Dieting at a slower rate will allow a competitor to consume a greater number of calories during contest prep.
As a result, performance in the gym is going to be higher than that experienced by an individual crashing down on a lower calorie intake. By maintaining training intensity and volume, she retains more muscle mass during contest prep. The science behind such manipulation relates to how cell pump up-regulation persists from the sodium loading, even as sodium is gradually depleted. Dash seasonings. The following week, eggs and dairy also leave the meal plan, as both of these food groups tend to possess higher levels of sodium.
Sodium cycling commences at 14 days from the show and continues until the final day s. When sodium intake ceases 2 days prior to the show, the body continues excreting it along with water.
Since sodium has been overloaded in the previous days, the body focuses on re-establishing homeostasis, which it accomplishes by continuing to excrete sodium and consequently water at a very fast rate. The condition is maintained until the system detects through its feedback mechanisms that normal sodium levels have been reached. This typically occurs with few if any deleterious effects.
A similar theory holds true for hydration. If a competition is to be held on a Saturday, peak consumption begins on the Friday 8 days prior, with gradual decreases on Thursday and Friday of competition week.
By discontinuing all drinking at least hours prior to stepping on stage, the body will continue excreting water, similarly to that which occurs for the sodium manipulation. Foods that had previously been eliminated from the diet make a welcome return: peanut butter, rice cakes, honey and dried fruits. It is believed that by eating foods rich in simple sugar, the muscles absorb carbs faster, thereby achieving the desired look of fuller muscle bellies when the athlete steps before the judges.
The competition day itself possesses unique rules and strategies, including which foods to eat 6 hours, 4 hours, 2 hours and 20 minutes prior to stage time. Citing my own experience with 12 competitions, this meal plan has varied drastically, depending upon my competition coach at the time.
My greatest successes were achieved by eating 2 ounces of salmon or 1 Tbsp. Twenty minutes before presentation, I also indulged in some dried fruit as well as sodium-free dark chocolate-covered espresso beans to instantly promote vascularity. Hard work and true grit are certainly required in the gym; however, dedication in the kitchen might just make all the difference between a 3 rd place ribbon and a 1 st place trophy.
Selecting the Appropriate Division When a female client embarks upon a journey toward the competitive stage, the first step is to decide on which division she favors.
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