Figure prep is known as 12week figure competition prep system, which provides users with the detailed workout and takes them from day 1 to competition day. Our comprehensive plan includes the workout plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Bikini competition workouts 12 week program bender fitness. This ensures enough time to take care of all the details, while also focusing on your training and diet, without added stress of being pressed to meet a deadline and wondering if youll be ready on time. Pre contest diet changes 12 weeks out tightening things up. Oklahoma bodybuilding competition in the lightheavyweight division. Pdf bodybuilding competitions are becoming increasingly popular. If youve always wanted to hit the stage in a bikini or figure competition, this is your time. This week were turning it up a notch in both the workouts and meal plan. Download pdf journal of international society of sports nutrition. Complete all workouts as outlined in the base program on page 2.
This workout, designed by womens bikini competitor traisha martin, is the. Pdf a nutrition and conditioning intervention for natural. Every workout that i did is here, as well as diet and meal prep. Besides, the program will coach how to pose and workout for a figure competition in 12 weeks. Baseline and at weeks 3, 5, 7, 10, 12, and 14 of the. This is the 12 week workout program that i used to get in shape for my first npc bikini competition. Each week, swap one exercise per body part for a new one from the exercise exchange list on page 3.
There is an overwhelming amount of information online going in 20 different directions. For a figure competition, you should allow yourself 36 months of preparation. This article will go through my diet, cardiovascular training, weight. Continue using the base program and swapping out one exercise per body part each week. This leads you down a path of diet and training confusion and ultimately not losing fat, eating up muscle, destroying your metabolism, and the. I wrote figure competition secrets due to the demand for contest prep information that contains quality facts. For the past three weeks, ive been on what you could call a clean diet, but it was far from strict, low calorie or low carb it was more like a prediet diet. Journal of the international society of sports nutrition 2015 12. I still have fat to lose so, right now, there will be no fat in my diet.
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