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Hi there,
I really admire your motivation and how you breakdown your prep for the competition. I have been wanting to get into training to be a fitness bikini model but I have no support or anyone that has the similar interests. Would u be willing to give me any tips or advice? I will be training alone.Thanks,
Felicia-
Heather
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Hey girl!!!!! yes, it isn’t much fun going through training or a prep without support. But this is what I have found in my experience in training for figure as well as other aspects of my life….
Sometimes, you just have to do things you want to do even though others may not see value in it. Your true friends will support you, and you may loose others or they will fade away because they don’t understand. I have known people whose family totally did not support them but you just have to stick to your guns and be diplomatic about any negative things they may say.
For you, hit up the gym, chat with people. You can always pick out those that are training consistently for something. I have made many friends doing this.
Join FB groups like these:
https://www.facebook.com/groups/592242630813139/?fref=ts
https://www.facebook.com/groups/1493502410868962/?fref=ts
Also join forums like the bodybuilding.com forum or the simplyshredded forum. You can read through and get advice from lots of people as well as get to know them.
If you hire a coach, many have private FB pages just for their competitors allowing you to get to know other people in the same boat as well.
I hope that helps. 🙂
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Nitasha Jawanda
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Hello 🙂
WOW! I am SO impressed with your wedsite. I LOVE it! It answered ALL of my questions in regards to Competing. 🙂 How can I get started? Coach me NOW!!! 🙂
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Alannah
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You are the coolers person ever ! Amazing how much work you’ve put in to this. I’ve learned so much and I could not be more grateful
While I think having a coach is a great idea and obviously helpful.. Not everyone can afford one. So this is amazing. You are truly a genuine person.
I was wondering though… Maybe I read it and it didn’t process… How do you know when to cut your carbs and fat ? Do you cut them together ?
I’m looking to compete in May and this is really helpful.-
Thank you for reading! 😀 I have definitely put a lot of time and effort into my blog just for the reason that when I first got into competing, I couldn’t find one good website with an easy layout that put all the info I needed to know with specific examples of someone’s plan so I could see one, even though I knew at the time every prep can (and is) very different person to person.
Having a coach is VERY helpful, especially when you get closer to your show as you can really start psyching yourself out thinking that you are fat or not ready. At least having a second opinion is helpful to keep you on track. I have found that big issues people tend to run into when prepping themselves for the first time is creating a calorie deficit too quickly leading to hard to break plateaus and not being sure how to properly handle plateaus, or thinking they have plateaued after a week when they really haven’t and they should have waited a bit longer before freaking and adding 3 additional hours of cardio for that week.
As far as cutting goes, I wrote a post on this as a general rule of thumb. https://getfitgofigure.com/cutting-how-much-to-lose-and-how-to-cut-calories/
But, again, it is very different from person to person. If you are making progress and losing 1-1.5 pounds per week you are in a good spot. Aim to cut 50-100 calories per day each week. That could be 15 grams of carbs (60 calories) or 25 carbs (100 calories), or 5-10 grams of fat (45-90 calories) Or adding cardio like 1 interval to 3 of your HIIT sessions or maybe 10-15 minutes onto 2 or 3 MISS sessions. Or a combo like cutting 5 grams of fat and 10 carbs.
Or 5g of fat + 2 extra HIIT intervals that week.
The smaller the change while seeing weight loss the better. You can start out alternating cutting cals from food one week, then the next week add some cardio and so on.
Having set yourself up in the off season is also important. You want to start a cut phase having done minimal cardio while cals are at a good maintenance level. If you have 20-30 pounds to lose and you are doing an hour of cardio everyday eating 1400 calories and maintaining your weight, you need to do some work and reverse diet up before thinking about competing. https://getfitgofigure.com/reverse-dieting-who-needs-it-and-how-to/
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Liz
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Hi there!
I ordered the Contest Prep Guide, but it won’t let me download it – says that I have reached my max limit to download 🙁 Is there anything we can do so I can have access to this? -
sherrie
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I am a IFPA Pro and I’m trying to earn my IFBB Pro card if I earn that card will I still be able to compete in either of the Federations as long as I obtain that status
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Destiny
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I am NPC Competitor, who has qualified for the nationals…If I win the overall can I turn down my IFBB pro card and try at a later date to get it again if I requalify
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Cynthia Padilla
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Hi Heather! I am 57 years old and have been on and off with fitness for 30 years. I want to know what your on line fee is to get me in contest shape. Not necessarily to do a contest but I have never been low enough with body fat to look good. Thank you! Your site is awesome!!!!!
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Rosemary Irvine
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Hi!
Are you able to help with vegan requirements.
I’m hoping to compete next year.
I have been working with a coach & getting ok results, but I’m 43 now & it seems more difficult. Not sure if my metabolism is changing.
Hoping you can help!!
What are your thoughts? Comment below.
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