The meal prep outline that I’m going to take you through today is the same meal plan that many bikini competitors use. Now, I want to start our sexy journey together with sharing something about the health and fitness industry with you that many coaches would not be so
willing to share. There are literally hundreds of thousands of different diets on the market.
That’s not the surprise, we all know that. But do you know is interesting? Most of them work.
Now, at the same time I believe that there are different diets that fit different lifestyle and body shapes the best. But for the most part, many of them work – just for different people. The one caveat to this is, unlike
stilettos you should not try everything on. “Picking the right diet is like shopping for stilettos – they come in many shapes and styles.” Your body is precious and your metabolism should be made love too – Payless or Loubution, you choose.
Now my love – I don’t like to tell my clients what to do without explaining the reason why they are doing it. This is your body and you should be involved in each and every single decision
that is made on the behalf of your oh so sexy self. I’m sure that you have heard the popular phrase, “this is not a diet, it is a lifestyle change.”
Well for about 75% of you (myself included) that tries the Bombshell level of the eating plan this not meant to be a method that you follow for the rest of your life. It is a “cheat sheet” for getting a bangin’ body in 30 days. Most bikini competitors follow a diet similar to this while on prep, not all year round.
There are two levels…
The Bombshell level and the Vixen level.
This is your basic training.
This is your boot camp.
Stick to this plan and you will not only have a tight bikini body but you will also have a Brazilian booty to match. Ready to show your tight and trim figure some love?
The Vixen level.
This is your halfway step, this level is like going skinny dipping and starting out
with sticking your toe in.
It’s not a full immersion, but it will help to sculpt those glutes. because what I do know, is that if we do nothing then nothing will happen, and
this is why I designed the Vixen level. It’s not a place to stay at but it will help you to move forward while on this plan. Sexiness is earned, not given. But at the same this is not a go hard or go home type of deal. It’s all mental.
Without carbs, and without protein your body will not look like this:
End of story.
This level is simple, eat your portion in protein
and eat complex carbs (veggies, beans, etc.) like hot cakes.
To determine the amount of protein that you should eat multiply your weight in lbs by 1 g and (at the very least) consume that amount in one day. It really is that simple. Now for the Bombshell level.
I call this “basic training” because while there is a way to work in ice cream, chips, and your favorite delights while on a flexible diet outline. It still requires discipline to get there.
And a will power that not everyone taps into. The same discipline that you use to push through that last rep of your workout routine is the same discipline that will be needed to track your numbers.
It’s not the easiest process, but remind yourself that it is just 30 days. And at 30 days,
the question is. Where can you take your body from here?
Flexible dieting cheat sheet
Step 1: Multiply your weight in lbs by 15.
Side-note: To convert from kg to lbs, multiply by 2.2
i.e. If I weigh 114 lbs,
114 x 15 = 1710 calories.
The number above is how many calories I need to eat to maintain the weight that I am now. If you’re not currently at this number than FULL STOP. Make sure that you reach this number and stay at this number for a while before making any changes. A lot of times people aren’t anywhere near this number and just by reaching this number the calories will fall off because our bodies go into a starvation state and holds onto your bodyweight. By simple reaching this number everything can shift and change for you and the body will open up and let go!
Step 2: Cut the top number by 15%, this will be your new intake.
i.e. 1710 x 0.15 = 256.5
1710-256.5 = 1453.5 or 1454
Step 3: Choose your macro split, multiple your new caloric intake by the percentage
that you chose and then divide by the corresponding number of calories.
1 g Protein = 4 calories
1 g Carbs = 4 calories
1 g Fat = 9 calories
i.e. If I choose a 40/40/20 split with 40% protein,
40% carbs, and 20% fat.
Then in the case of carbs…1454 x 0.40 = 581.6 calories
581.6/4 = 145.4 g. My goal is to eat 581.6 calories or weigh 145.4 g of carbs a day.
Presto! It’s that simple Gorgeous :-).
* Do not forget about your micronutrients, have 25-35 g of fiber a day.
** Now on a bikini prep plan you would also schedule a cut in there and cut the total amount of calories by a certain percentage. Since this is a booty building plan and not a bikini prep plan I have left that part out. Use a food tracking app such as my fitness pal to check your progress. For the next 30 days my fitness plan will become your favorite trainer. Pushing you both mentally and physically into a place that you have never been before.
(This post was originally written way back in 2015 when the name of my company was Spice It Up Fitness but since it’s fun and a very practical read I thought I would share it again 10 years later, it’s always fun looking back and seeing how far I’ve come!)
