Tag Archives: Bikini Prep

Fixed or Flexible Dieting for the Stage?

Are you wondering how to structure your diet to build a Bikini, Wellness, or Figure body that can actually win?

Because, make no mistake…

Competitions are about hard work and taking home a trophy.

You need to know from the beginning the best way to eat for your body to achieve the final stage look.

There are many approaches to competitive dieting.

Should you follow a fixed or flexible diet?

Being super strict or fixed on the wrong diet or method can cause unnecessary plateaus.

Following a flexible diet with too many “trap doors” can cause bingeing and weight gain.

During the upcoming challenge, I will be discussing several diet methods that could be helpful (or harmful) to your overall success.

Click the link below to save your seat:

www.5dayprepchallenge.com

What I will say right now is that there are 4-5 phases of contest prep.

…and each portion of your prep goes through those specific phases.

There are over a dozen areas of a competitor’s program that needs consistent tracking and adjustments.

Of all those areas, the diet can be the most tricky.

Don’t worry, I will be breaking it all down during the challenge.

www.5dayprepchallenge.com

Hope you can join us!

3-Day Virtual Contest Prep Workshop

I’m excited to announce my 3-Day Virtual Contest Prep Workshop is being held March 5-7, 2021!

With everything that has happened this past year with Covid-19, many of the women in my community were not able to realize their dream of competing.

That is why I’m hosting this “virtual event” to safely learn the process of transforming from FIT newbie to FIERCE champion!

During this exclusive 3-day event, you’ll learn the secret strategies & techniques I used to achieve IFBB Pro status in less than 2 years and help thousands of first timers land in the winners circle!

THE CONTEST PREP WORKSHOP IS FOR YOU IF:

  • You’re planning on competing in 2021 but don’t know how to get started
  • You need clarity on the competitor categories and which one is better for your body
  • You want the secrets champions use to lose body fat and put on tons of muscle
  • You’re not sure where to find competitions or even how to pick the right one
  • You’re tired of just ‘stalking’ competitors on social media—you’re finally ready to do this!

EVENT DETAILS AT-A-GLANCE

Event: 3-Day Virtual Contest Prep Workshop

Location: Online, from the comfort of your own home. No travel required!

Event Schedule:

Virtual Check-In – Thursday, March 4:
1:00pm – 4:00pm Eastern

Day 1 – Friday, March 5:
9:00am – 4:00pm Eastern

Day 2 – Saturday, March 6:
9:00am – 4:00pm Eastern

Day 3 – Sunday, March 7:
9:00am – 4:00pm Eastern

The Theme of This 3-Day Virtual Contest Prep Workshop is Train, Compete, Win!

HERE’S AN OVERVIEW OF WHAT YOU’LL LEARN:

  • Choose your category & class, learn how to set up your prep, monitor progress, and adapt to the competitor lifestyle
  • How determine your calories & macros based on your category & training volume
  • Which supplements you actually need and the ones you should avoid
  • The 5 distinct phases of workouts & cardio for Figure, Bikini, and Wellness competitors
  • The different federations, the ideal ones that fit your experience level, how to find competitions & which classes to register for.
  • Learn how to execute the required poses and flow through the transitions with ease
  • Create a flawless stage look with the right suit style & cut, hair, tanning, and make-up
  • Manage every aspect of “Peak Week” to get the right level of conditioning
  • Prepare for hitting the stage (hour-by-hour) and know what to expect on & backstage
  • The best carb for peaking muscles on stage and not “spilling over” in your suit
  • Timing for pumping up and which body parts to hit and ones to avoid
  • How to avoid mistakes the judges hate to see on stage that could cost you a trophy

MEET OUR SPECIAL GUEST SPEAKERS…

Silvia Unger, Saleyla Suits

Saleyla creates custom competition suits worn by some of the top pros and competitors in the industry. Silvia has over 14 years experience creating limited edition designs that make her clients proud & confident on stage.

Jerry Ward, NPC/IFBB Judge

Jerry is the owner of GIFD Lab, Bios3training, and Peacefully Violent (clothing line), also one of the original YouTube fitness creators back in 2010 to present. He competed in bodybuilding for 20 years and is now a NPC, Local, Regional, National and Head Judge in the DMV, as well as the IFBB.

WHAT YOUR EVENT TICKET INCLUDES:

  • 3 Days of Stage Strategy, Training & Nutrition, and Winning Mindset Workshops
  • Daily Emails with Agenda Breakdown with Times and Topics
  • Live Q&A with IFBB Pro Kimberly Doehnert
  • Real-time Networking with Like-Minded Future Competitors
  • Printable Workshop Workbook Including All Training Materials

PLUS, You’re Also Going to Get These 4 Amazing Bonuses:

  • Bonus #1: Discounted “Bring a Friend” Tickets for Only $67! Please Note: You Must Register Yourself FIRST In Order to Be Able to Purchase a Guest Ticket
  • Bonus #2: 6-Month Competition Timeline to Help You Map Out All the Steps to Becoming a Competitor ($47 value)
  • Bonus #3: Access to a Private Attendee-Only Facebook Group Where You Can Make Connections & Build Friendships With Your Fellow Stage Sisters Before, During & After the Workshop (priceless!)
  • Bonus #4: New Competitor Checklists to Stay On Track During Prep ($97 value)

CLICK HERE TO REGISTER 75% OFF!

5 Competition Myths Debunked

Will you gain a ton of weight after a competition? Is Peak Week really that horrible? To lose weight, do competitors eat 1200 calories a day? Get the real deal on these common misconceptions newbies have about preparing for a competition.

Myth 1: After a competition, you gain back all the weight you lost.

Part of this is true. You should expect to gain some weight after your show. This is usually all the water that you shed right before your show. It is important to get back to a pre-contest level of health, fitness, and weight.  Your coach or online program should include a 4-Week post contest transition to avoid unnecessary weight gain.

Myth 2: The more cardio you do, the leaner you get.

Cardio plays a part in fat loss if done in the right heart rate zones. Just doing more cardio will not guarantee your body fat or weight will go down. How much cardio depends on your actual body fat & water level (you can find this out with an Inbody or BodPod test), how much you need to lose, and how many weeks you have until your show. There are 2 basic types of cardio competitors need to reach the right level of conditioning–high intensity interval training (HIIT) and low intensity steady state (LISS).  An experienced coach or trusted fitness professional can help you map out a realistic weight, cardio, and nutrition program to get the best results on stage.

Myth 3: Competitors eat about 1200 calories (or less) for most of their prep.

Yes, there are many new competitors out  there eating 1200-ish calories everyday. Unless you weigh 90 pounds that is not enough food to put on (and maintain) muscle, reduce body fat, and have enough energy to get through your workouts. How many calories you consume are based on your actual basal metabolic rate (BMR), exercise calorie expenditure, and phase of training (growth, maintenance, conditioning, etc). Calorie count is only part of the puzzle. Mastering your macros and knowing how to adjust them throughout your prep will yield over 70% of the results you achieve on stage.

Myth 4: Peak Week is horrible for all competitors.

I’m not going to lie, the final week or so of any contest prep is a challenge. The only way it will be horrible is if you are following a cookie cutter peak plan. The kind of program that cuts your calories and water extremely low that you get weak, cranky, and too tired to reach the finish line. If you have had a solid prep, the final week should be exciting and fun.

Myth 5: Eating carbs will make you gain weight and increase body fat.

For some reason, carbs have gotten a bad rap with new competitors. The truth is, you need carbs to provide the energy necessary to train at a competitive level. You don’t want to totally cut carbs from your diet during prep. There are many ways to structure your carb intake to support your training needs. For the most optimal level of conditioning, a combination of carb cycling, re-feeding, and restriction will be most effective.

Do you have more questions about the process of competing? Or do you want to learn how to build a competitive physique without stepping on stage?

Contact me for competitor or non-competitor coaching or check out my self-directed contest prep course here.

Journey to the Bikini Stage

If you want to learn more about my coaching options that include 4, 6, or 12 months package options, book your call here www.stagereadyassessment.com

Phase 1 (week 1-5) Erania went from 159lbs to 149lbs. Erania followed a pre-conditioning total body circuit (3-4 times a week) with moderate weight and reps. Cardio was steady state and low heart rate and intensity. The meal plans she followed during this time were very structured with specific macro nutrient percentages that were constantly tweaked (1400-1600).

Phase 2 (week 6-10) Erania went from 149lbs to 143lbs. Erania followed my circuit style training in a 3-day split. Cardio increased on some days and the type of machines and intervals were adjusted often. The meal plans she followed during this time included my first level of carb and calorie cycling techniques to get more fat loss (1200-1500).

Phase 3 (week 11-15) Erania went from 143lbs to 135lbs. Erania began following my more advanced circuits utilizing supersets for specific shaping and toning in the areas that were bulky on her physique. Cardio was a mix of longer steady state sessions and shorter high intensity bouts.  The meal plans she followed during this time included my more advanced technique called “re-feed, deplete, and reset” where her diets were specific based on workouts or calories burned (1300-1700).

Phase 4 (week 16- 21) 135lbs to 130lbs. Erania is following a hybrid conditioning program that is truly specific to her final shaping needs. The focus is to continue to lean and reduce any muscle bulky areas. Cardio is really being manipulated now with food and supplements playing the biggest role in the final package we are creating to the stage. Erania’s program changes weekly and many times 2 times per week based on her results.

To get these type of results, you need a customized plan, closely monitor your program and be accountable to the outcome. Erania and I checked in several times a week via email, phone, zoom, or text to ensure she was super supported and guided on this journey.

Learn more about my coaching options and special offers during a FREE consultation. Click the link below to book your call.

KIM, I WANT TO GET STARTED!