If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed to get into the very best shape of your life.
The diet plan
How it works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look just in time for your moment in the spotlight.
Phase 1: Weeks 1-4
Follow the meal plan outlined here, which also includes a Food Swaps guide below. In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.
Breakfast
- 4 egg whites
- ⅓ cup (uncooked) instant oatmeal
- 10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat
Mid-morning Snack
- 4 oz skinless, boneless chicken breast
- 3 oz sweet potato, boiled or baked, without skin
- ½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Lunch
- 4 oz skinless, boneless chicken breast
- ½ cup long-grain brown rice
- 1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat
Midday Snack
- 1 scoop whey protein isolate
- ½ large (8″) banana
- 1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat
Dinner
- 5 oz cod
- 1 white corn tortilla
- 1 cup sliced zucchini, boiled
Salad with dinner
- 2 cups mixed greens
- 10 almonds, crushed
- ¼ cup cherry tomatoes, quartered
- ¼ cup red onion
- 2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat
Evening Smoothie
- 1½ scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat
Daily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat
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Phase 2: Weeks 5-8
In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid intake, drinking at least one gallon of water per day.
Breakfast
- 3 egg whites
- 2 oz 99% fat-free ground turkey breast
- ⅓ cup (uncooked) instant oatmeal
Totals: 214 calories, 29g protein, 19g carbs, 3g fat
Mid-morning Snack
- 4 oz skinless, boneless chicken breast
- ⅓ cup long-grain brown rice
Totals: 172 calories, 25g protein, 15g carbs, 2g fat
Lunch
- 4 oz skinless, boneless chicken breast
- 1 cup black-eyed peas, boiled
- 1 cup chopped broccoli, steamed
Totals: 355 calories, 40g protein, 47g carbs, 3g fat
Midday Snack
- 4 oz 99% fat-free ground turkey breast
- 2 white corn tortillas
- 1 oz avocado
Totals: 257 calories, 31g protein, 20g carbs, 6g fat
Dinner
- 4 oz cod
- 1½ oz avocado
Salad
- ½ tbsp extra-virgin olive oil
- 2 tbsp balsamic vinegar
- 2 cups mixed greens
- ¼ cup tomato
- ¼ cup onion
Totals: 290 calories, 23g protein, 17g carbs, 14g fat
Evening Smoothie
- 1 scoop whey protein isolate
- 1 tbsp organic flaxseeds
Totals: 160 calories, 27g protein, 3g carbs, 5g fat
Daily totals:
1,448 calories, 175g protein, 121g carbs, 33g fat
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Phase 3: Weeks 9-12
Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well-hydrated. And don’t forget to swap out for your favorite foods!
Breakfast
- 5 egg whites
- ⅓ cup (uncooked) instant oatmeal
Totals: 188 calories, 22g protein, 20g carbs, 2g fat
Mid-morning Snack
- 4 oz skinless, boneless chicken breast
- 1 cup raw green beans
- 10 almonds
Totals: 200 calories, 27g protein, 10g carbs, 8g fat
Lunch
- 4 oz skinless, boneless chicken breast
- ⅓ cup long-grain brown rice
Salad with lunch
- 2 cups mixed greens
- ¼ cup tomato
- ¼ cup onion
- 1 tbsp balsamic vinegar
Totals: 227 calories, 26g protein, 26g carbs, 2g fat
Midday Snack
- 4 oz skinless, boneless chicken breast
- 3 oz sweet potato, boiled or baked, without skin
- ½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Dinner
- 4 oz skinless, boneless turkey breast
- 1 oz avocado
- 10 almonds
Salad with dinner
- 2 cups mixed greens
- ¼ cup cherry tomatoes, quartered
- ¼ cup yellow onion
- 2 tbsp balsamic vinegar
