The Elite Physique

Bikini Prep Diet Plan

Here’s a Bikini Prep Diet Plan to Get You Lean

Bikini Prep Diet Plan

Your bikini prep diet plan needs to be precise if you want to shed that nasty body fat and show those sexy curves.  But, what meal plan to use? They are a dime-a-dozen on the Internet.  No worries.  To cut down the stress of it all, I’m going to share with you how to create a meal plan that works so you can get the results you want.

Calories on Your Diet Plan

Technically, a calories is “the amount of heat required to raise the temperature of 1 gram of water by 1 degree Celcius” according to  It’s simply how you measure energy in food or drink.  Calories count to a degree.  You can eat 300 from a grilled chicken breast and sweet potato and it will have a much better effect on your body than eating 300 calories from a cheese burger from McDonalds.

One small McDonalds cheese burger is 300 calories, contains 15 grams of protein, 13 grams of fat and 32 grams of carbs.  This burger will more likely than not, be stored as fat because the ingredients alone will stall the digestion process.

So, don’t put TOO much weight on calories.  What’s more important is where those calories come from; protein, fat, or carbs.


Compete protein is an essential part of any fitness diet.  If you want to build muscle, if you want to lose body fat, you have to eat your protein.  You need to eat enough protein each day to meet the needs of your body in its current condition.  The amount of protein you need will differ from what your friend or training partner needs.

There’s a general is 30 grams of protein per meal.  That’s a good start, however, you will want to get more precise if you are doing a bikini prep program.  You’ll need at least your body weight in protein, divided by the number of meals you eat a day.


You’ll need to get your body fat down to compete, but that doesn’t mean to avoid fat in your diet completely.  A certain amount of fat intake is necessary for your body to build muscle, burn fat, for hormonal balance.  The type of fat you eat is the secret trick to a body transformation.  Choose natural fats such as nuts and seeds, avocados, dark meat of chicken and turkey, steak, natural peanut butter.

Yes, you can eat steak, provided it’s within your calorie range.  The fats to stay away from are fast food, restaurant food, processed food, and anything boxed or canned.  Keep your diet as natural and close to Mother Nature as possible.


Eating carbs is an essential part of losing fat and building muscle. Carbs provide energy and create a balance in your diet.  Your choice of carbs are important too.  Choose whole and natural carbs such as potatoes, yams, oats, brown rice, etc. If you are carb-sensitive, you’ll need to control your carbs a bit more.  Perhaps keep them in the early part of the day.  The close your get to your contest, the more you wean out the complex carbs and replace them with non-starchy veggies. It’s all a balancing act when in contest to prep dieting.

Get This Bikini Prep Diet Plan Insider…red arrow pointing down

In the end, it’s all about eating naturally and being consistency with it.  Start early to wean things out and let those slip-ups in.  As you draw closer to the show, no unapproved cheats.  They will set you back.  Look below for some information for your prep…


Wait, Don't Leave Without This

Now that you have a bit more information on calories and macronutrients, you should really check out my FREE Contest Prep Crash Course below.  It's the missing information you need to get to the next level...

FREE Contest Prep Crash Course

Karen Sessions NSCA-CPT

Wait, Don't Leave Without This

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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