All posts by Kimberly

How to Eat Like A Competitor

1. Determine your goal: Muscle growth or Fat Loss

Before you begin dieting, you need to establish your goal. For muscle growth and fat loss, there is a different nutritional breakdown. When a competitor is focusing on putting on muscle mass, they eat more calories–split almost evenly between the macros. In the fat loss phase, the calories may be adjusted lower with most coming from protein.

2. Figure out your maintenance calories (the calories you need for bodily functions plus exercise).

First, determine your Basal Metabolic Rate (BMR).

For a simple guide, I recommend you add 300-500 calories to your BMR to maintain your current stats.

To ADD muscle – I recommend you eat between 12-18 calories per pound of body weight.

To CUT body fat – I recommend you eat at your BMR to jump start your metabolism to burning stored fat. Do not eat below your BMR more than 1-2 weeks as fat/weight loss will stall. Eating a bit below and above your BMR is a good way to cycle calories coming in as you adjust your training & cardio.

3. Calculate your macros.

Divide your daily calories up by 3 macros: Protein, Fat, Carbohydrates (carbs)

To ADD muscle – Here’s a good macro breakdown:

40% protein, 30% carbs, and 30% fat

To CUT fat – Here’s a good macro breakdown:

50% protein, 20% carbs, 30% fat.

4. Create your meal plan.

Now that you have the approximate calories and macros for each goal–create your meal plan. I’d start with a 5-6 meal-a-day structure. Limit processed foods, choose lean cuts of meat, and vary your starchy carbs & vegetables to get all the nutrients your body needs.

Still confused about competitor dieting?

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Plyo Leg Workout

How to do the workout:

-Complete each exercise back to back in a circuit

-Each exercise uses DB’s

-Choose light to moderate weight (have a couple of sets of DB’s 5-10 pounds)

-Take 60-90 second rest between circuit sets

-Do 3-5 sets

The Workout

DB jump squats x 20

DB jump lunges x 20

DB burpees x 20

DB jumping jacks x 20

DB push-ups with rows x 20 (balancing on DB’s, complete push-up, then row. Alternate arms)

Did you like this workout? Please share it with your friends 🙂 Thanks!

Do-it-yourself contest prep plan <<<

Competitor and Non-competitor coaching with Kimberly<<<

 

Cali-Flour Chicken Pizza

6 Ingredients

  • 0.25 cup, Organic Roasted Garlic Pasta Sauce
  • 4 oz Chicken Breast
  • 1 tablespoon, organic refined coconut oil (for sauteing the veggies)
  • 0.50 ounce, 4 Cheese Mexican Cheese
  • 1 Crust, Sweet Red Pepper Cali-Flour Pizza Crust
  • 1 oz, Grilled Onion and Bell Peppers

Directions:

  • Pre-heat oven 375
  • Heat pizza shell for 5-7 minute, let cool 5-10 minutes.
  • Saute the peppers and onions in the oil until lightly brown.
  • Grill chicken breast, then cut in small pieces, shredded
  • Spread the pasta sauce on the crust in a circular motion
  • Add the chicken and veggies
  • Sprinkle cheese on top
  • Bake in the oven another 5-10 minutes
  • Let cool for 5-10 minutes

This recipe is low carb and KETO friendly.

Makes 4 servings (slices)

Macros:

Per serving – 134 calories, 11g protein, 3g of carbs, 8.7g fat, 325mg sodium
Did you like this recipe? Please share it with your friends 🙂 Thank you!

Do-it-yourself contest prep plan <<<

Competitor and Non-competitor coaching with Kimberly<<<

The True Cost of Competing

So, you’re ready to step on stage…

Awesome!

But what many first timers don’t realize is how much it will cost. This is one of the most expensive hobbies lol.

But if this is your dream, it’s worth it!

Just be smart about the money you spend for your show and map it all out like your training. Of course, some things you can try to do yourself, but its the little details in the end that will keep you from bringing your best package to the judges. Like doing your own make-up & tanning – this will probably be nightmare unless you are a make-up artist or tanner for a living 🙂

Check out this list of competitor expenses for contest prep. From this list, you can do more research to create a detailed budget sheet. A complete expense sheet and even more helpful competitor checklists can be found in my e-book prep guide. Clicking this link will save you $50 that you can use for other things you’ll need 🙂

Now here’s that list…

Food (not optional)

Supplements (not optional)

Gym membership (not optional)

Coach (highly recommend)

Contest Prep Plan (not optional)

Posing sessions (highly recommend)

Posing heels (not optional)

Competition bikini (not optional, needs to be regulation suit)

Stage jewelry (not optional)

Hair & make-up (highly recommend)

Competition Tan (not optional)

Contest registration (not optional,  you pay per class i.e. novice, open, masters)

Federation fees (not optional, varies per organization)

Hotel (optional based on show location)

Airfare (optional based on show location)

Typically, a new competitor should expect to spend $2,000-$4,000 her first show. Take this list and make a spreadsheet with the actual costs.

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Stability Ball Workout

The Workout

Complete these 6 exercises in a circuit format either by time (30 seconds each) OR by reps (as stated).  Complete 3-4 sets.

1. Stability ball push-ups + crunch, 20 (see video)
2. Stability ball DB wall squats + bicep curls, 20
3. Stability ball crunches, 30
4. Stability ball + bench dips, 15
5. Stability ball hyperextension, 20
6.Stability ball hamstring curls, 20

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4 Exercises for Wider Lats

Wide grip bar low rows  (make to have full release and squeeze at the chest)- 3 sets of 6-10 reps, heavy as you can lift with good form and slow tempo

 

 

 

 

 

 

 

Single Arm rows (make to have full release and squeeze at top) – 3 sets of 6-10 reps, heavy as you can lift with good from and slow tempo.

 

 

 

 

 

 

 

Wide grip pull-ups (can do assisted, make to have full release and squeeze at top) – 3 sets of 6-10 reps, heavy as you can lift with good from and slow tempo.

 

 

 

 

 

 

 

 

 

 

 

 

Wide grip lat pull downs (make to have full release and squeeze at the  bottom) – 3 sets of 6-10 reps, heavy as you can lift with good from and slow tempo.

Get a full competitor training program here<<<

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Are You Losing Fat or Muscle?

As a newbie figure athlete, the focus at the beginning of training is all about losing weight…

But did you know the “scale” can not accurately tell you what you lost? It will fluctuate daily and should only be part of the many assessments taken throughout your figure prep.

There are several variables that go into gaining muscle and reducing body fat (simultaneously) that I will totally breakdown in my 5-Step Stage Ready System but here are a few tips to ensure you are losing fat and not all your hard earned muscle!

Keys to losing fat, not muscle:

  • Keep lifting progressively. Strength training builds muscle & endurance. If you are following the right lift program, it will also help you stick to your diet due to an increased metabolic rate.
  • Balance your macros correctly. Eat whole unprocessed foods 95% of the time and starchy carbs like rice, oats, and grains 3-4 times a day. Don’t cut fat or carbs out of your diet all together.
  • Watch the cardio. Although cardio does ramp up fat loss, it needs to be in the right amounts and adjusted properly throughout your prep.

Keep in mind that 5 pounds of muscle takes up less space than the same amount of fat. So if you are following a good prep program, your muscles will be bigger and you will look leaner.

And the funny part is, if done correctly, you can actually lose LESS weight than you thought and still create the physique the judges are looking for in their top 5!

Get the right workouts, cardio, meal plans to build MUSCLE and burn excess FAT in Contest Prep Secrets <<< 

We have a team support page where you can ask questions and get coaching 24/7. Join us!

Chest & Delts Workout

3 Tips for Training Chest & Shoulders

Tip #1 – Include decline and incline chest exercises to connect with shoulder muscles. This provides even more separation in your front pose.

Tip #2 – Hit your front delts with close grip shoulder presses and pulses.

Tip #3 – Add supersets of shoulder and chest exercises, see below workout.

The Workout:

Incline press machine superset with RD flye machine 3×10-12

Incline bench press 3×10-12

Decline chest flyes (see photo above) 3×10-12

Smith machine close grip shoulder press 3×10-12

DB seated laterals superset with DB frontal raises 3×10

Upper BB or straight bar rows 3×10

Lateral shoulder raise machine 7×15 reps, 30 second rest between sets.

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Figure & Bikini: 4 Phases of Prep

First and foremost, your training routine needs to fit YOUR needs. That means you should train specifically for your physique. If you carry more weight/muscle in your lower body, then don’t train heavily in those places.

Use higher reps, or circuit training, to cut down those areas that need to be a bit smaller. On the other hand, if you need to add fullness to a particular area, use heavier weight, harder resistance, and do fewer reps.

As for cardio, remember the key word: balance. If you’re trying to lose 1 pound per week, adjust your cardio to meet that goal. Use a heart rate monitor. You want to be within 60-85% of your maximum heart rate. Stay in that range for the full duration of your cardio training.

If you have big legs and you don’t want muscle, don’t do stationary bike or stairs. Try incline treadmill walking. Incline cardio digs into your glutes and thighs. Think about where you need your body fat to come off; don’t under-stimulate or over-stimulate. Try to avoid utilizing the same cardio machine to prevent bulking any part of your body.

There are 4 phases of training: (1) Growth (2) Shape & Balance (3) Fat Loss and (4) Peak Conditioning.

It’s a pretty detailed process but I want to give you a broad overview now to help you see where your training should be focused in the beginning. Learn more about the whole process here.

For Figure

The key to a good competition figure is balance. Your back should V-taper from the shoulders to the waist, and then have small sweeps to the quads. Try to look at your body objectively. Ask yourself what you need to do to create that structure, and then tailor your workout to meet your needs. Figure athletes want to hit every body part once per week and then recapping upper and lower body.

If you need to put on size, use 6-8 rep ranges. For maximum size & definition, use 8-12 rep ranges. You can take longer rest periods to add more weight.

Building sets (i.e. reps 12/10/8/12) – Your goal is to add weight as you go down in reps and keep it back at the top. If not, you can revert back to original weight.

You want to have a good amount of leanness and separation but no muscle striations (that is bodybuilding and physique).

For Bikini

The judges at bikini competitions aren’t looking for muscle density. So do 15-20 reps for toning and shaping. If you are looking to gain, decrease reps and increase weight. Use independent machines and dumbbells; that way, each side of your body has to work hard to keep up. If you can’t get in at least 12 reps on your first set, simply remain at that weight for all your sets.

Bikini athletes generally begin their prep with split routines 3-4 days a week, so that you work one half of your body on one day and the other half on the next workout day. You can train abs 4-6 days a week.

To create the shape for your class, it’s all about angles.  For example, not every back exercise is the same or should be used depending on what part of the back you are trying to build or shape for your show.

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You can get my proven Figure & Bikini Prep guide that breaks down all 4 phases of workouts & cardio, how to figure your macros (with diets pre-made to match), supplements, and has 24/7 team support in our private Facebook group!