How to Prepare for Your Bikini Competition: Last Week Guide

bikini competition toronto

A bikini fitness competition is a rising trend among various female bodybuilders of the 21st century. These competitions aren’t necessarily based on toned bodies, but today as a result of several body acceptance campaigns, these competitions mainly look for the most aesthetically pleasing bodies with bare clothing.

Hence, if you’re a bodybuilder looking to participate in a bikini completion in 2019, there is one thing you should know. The week before this competition you are required to indulge in some serious dieting and cutting back on calories. Now, this isn’t exactly the epitome of a fitness regime, and in many ways can render you tired.

However, this rigorous process is undertaken by almost all models partaking in this competition. So, given below is the last week diet regime followed by top models who are participating in a bikini fitness competition.bikini competition

Let’s Begin:


Most top models undergo rigorous training and begin their day by walking in the treadmill to burn 300 calories. Then after some strength training, comes the diet routine. Start your day with a few almonds and 2 eggs and spinach then for lunch have 300 grams of boiled chicken, with 200 grams of beans and 100 grams of sweet potatoes.

Snack again with avocadoes and a rice cake around midafternoon and for dinner consume sweet potato and 150 grams of baked fish. Lastly, go to bed 20 grams of protein powder with oats. Also, note that you consume at least 3.5 liters of water each day.

Tuesday to Thursday

Tuesday commences the start of the peak week, so focus on cardio and strength training rigorously. Also, for your bikini fitness competition, your body requires to showcase a toned look with tight muscles. So, stop taking the protein powder as this can retain water and contribute to water weight.

Now, instead of protein powder to ensure that you’re consuming adequate protein switch it with egg whites and oats. These might be disgusting to taste, but it’ll work brilliantly to tighten your muscles. Consume these for breakfast using 100-gram egg whites with oats and cinnamon.

bikini fitness competition

For lunch go for consuming 100 grams of asparagus and sweet potatoes separately. In addition to this for getting an immense tight figure for your bikini fitness competition 200 grams of white fish or chicken, alternatively.

Further, snack around mid-afternoon with avocado and rice cakes, occasionally you can use a dollop of almond butter for boosting flavoring. For dinner again stick to 300 grams of boiled chicken with a sprinkle of salt and 100 grams of sweet potato for carbs and energy. Now, note that you are drinking adequate water the entire day to flush out toxins and prevent bloating.


Now, the day before the competition is of vital import as most bodybuilders’ end up consuming excess carbs or other unnecessary foods that contribute to bloating. To avoid this scene, eat throughout the day in smaller amounts. Consume sweet potatoes with skin, asparagus, boiled turkey, egg whites with oats and white fish. However, ensure that you don’t exceed four small meals a day.

Lastly, as per the notes of the dietician consume the necessary supplements and you’re ready for your bikini fitness competition. So, strut with style and smile to win the best bikini body award of 2019.


Author: admin