Contest Prep Secrets Ebook 2016

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©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com
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Contest Prep Secrets
Figure & Bikini Training System
Table of Contents
Disclaimers...............................................................................................................1
About Kimberly .........................................................................................................2
Introduction to Figure & Bikini ....................................................................................4
Step 1: Get Your Mind Right.....................................................................................5
Step 2: Follow a Progressive Training Program ...................................................... 17
Figure Workouts ...................................................................................................... 22
Bikini Workouts....................................................................................................... 49
Cardio Training ....................................................................................................... 67
Step 3: Master Your Macros................................................................................... 69
Meal Plans.............................................................................................................. 73
Supplements ......................................................................................................... 101
Step 4: Nail Your Peak Week ............................................................................... 104
Step 5: Pose & Present Like a Pro ........................................................................ 114
Contest Day Tips ................................................................................................... 122
Competitor Checklists ............................................................................................ 127
Bonuses ............................................................................................................... 134

All rights reserved. Reproduction in whole or part, without written permission from the publisher, is prohibited.
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BE AWARE: This book is for your personal use. It has been embedded with a tracking
code to ensure it is not re-sold or shared with anyone else. It is for the sole use of the
purchaser only.
DISCLAIMER: The information in this program was generated from scientific and
medical research from various experts in the body building industry. The author has
several years of experience in researching, developing, and following fitness and
nutritional programs. The information presented in this program is of her own personal
and professional opinion and does not necessarily reflect those of other organizations,
professionals, or government bodies. Any healthy, active adult can attempt this guide
safely. However, the user should consult with his or her physician before following any
nutritional or exercise programs in this program, especially if any cardiovascular,
pulmonary, or metabolic symptoms exist. The outcomes depicted in testimonials are no
guarantee of future results using this program but are an indication of their personal
effort and success. The user assumes all liability and risk associated with undertaking
the suggested diets, supplements, and programs in this book.

About Kimberly
Hi, I’m Kimberly Doehnert – author, figure pro, and
coach. And I love helping people just like YOU get
amazing results! I want to share my experiences
and reflections, from over 20 years working as a
personal trainer and nutrition coach, so that you
can accelerate your journey to health. Part
teacher, part coach, and part loving kick-in-the-
butt, I can help you achieve whatever health and
fitness goals you put your mind to. And the best
part, you’ll have fun along the way!
Fat Chick Turned DC’s Toughest Trainer

The major turning point in my life was when I was
stationed overseas as a military spouse, with 2 small children. I felt totally isolated
and depressed. This caused me to overeat, and I ended up 50 pounds overweight.
I got sick and tired of being unhappy and sat down with a fitness professional who
sorted out the whole fitness thing to me and helped me get a good plan. Grateful
for the new life I received by working with a trainer, I become inspired to give
people the same gift – helping them get into the best shape, no matter their
situation.
What I Learned In the Military

I consider myself very lucky that I was able to serve my country in the U.S. Army.
Not only because I got in even better shape, but because I learned how to motivate
people to do amazing things! After the Army, I attended graduate school and
received my MBA, a goal I’d wanted to achieve for a long time. However, not long
after I landed what I thought would be my dream job in Corporate America, I
realized that my real passion existed far outside those walls. I listened to that
nudge – okay, it was a violent shove – and returned to the fitness industry to help
people get in the best shape of their lives.
My time in the military ingrained a “no excuse” attitude in me that I take into every
session I have with my clients. They get results because they know that there’s no
other option. I’m here to map out their success and make sure it happens!

I hold a personal training certificate from the leading certification organization in
the country, the National Association of Sports Medicine (NASM), and I am a
member of Idea Fitness Association, serving as one of their expert presenters.
When I’m not training clients, I’m hiking the Grand Canyon with my husband Kurt,
running in charitable race events, volunteering, mentoring, and spending time with
my family.

Introduction to Figure & Bikini Competitions
What is Figure?
The competitors are judged solely on muscular symmetry and definition.

As in Fitness shows, muscle size is downplayed. Figure competitions
appeal most to women who want to compete in a body competition but
wish to avoid Fitness shows' additional athletic and creative demands
(the routine round), or bodybuilding demands for heavy muscle mass.
A typical figure competition includes two rounds, though this varies by

organization. In the individual round – or model walks – the competitors
must come out individually on stage for a model walk where they are
judged on presentation, gracefulness, confidence, poise, and
professionalism. It’s during this round that the competitors play up the
best parts of their physique, to land in the initial callouts to the next
round.
What is Bikini?
The bikini competition was created as a category with much less

emphasis on muscularity, to accommodate even more women into the
world of physique competitions, IFBB recognized bikini competition as
an independent competition category on November 7, 2010. Rapidly
growing, the bikini category looks for lean and firm physique and
competitors are scored on “proportion, symmetry, balance, shape, and
skin tone.”
Now, it’s time to learn the 5-Step Stage-Ready System to successfully train
for your figure or bikini competition.
Let’s get started!

Step 1
Get Your Mind

Right
“Whether you think you can, or think you can’t, you’re right.”
- Henry Ford

Getting Started
Congratulations! You have decided to enter your first figure or bikini competition.
Now, getting through the prep process is a huge accomplishment by itself. But
really, I know you are not planning to train for 16 weeks, sacrificing so much, and
not want to win, right?
This is why having the right mindset is as important as having an effective training
program.
You have to get your mind wrapped around how awesome it would feel to
accomplish your goal and end up in the coveted winner’s circle holding a trophy!
The worst that can happen if you put your all into this is that you get into the best
shape of your life.
How cool would that be?
Many women enter a contest as a motivator to finally get the body of their dreams.
But it can only be an effective motivator if you are serious about taking it all the way
and giving it 100% of your efforts. Lock and load onto your plan, put your whole
heart into it, and expect to win!
The first 4 weeks are crucial for a newbie competitor. Not having the right
expectations and goals could let doubt creep in. Doubt can keep you from sticking
to your plan.
Now, here are 7 steps to help you get maximum results with Contest Prep
Secrets!
1. Clean house and get organized.

If you are new to figure or bikini training, chances are your cupboards are full of
stuff that will not get you lean for a contest. Take this time to hit the cabinets,
fridge, freezer, etc., and get rid of items not on your meal plan. You could even
donate to your local food pantry or charity.

Next, take a look at your calendar. I find the best way to make sure that my
workouts happen is to put them on my schedule. Making your workouts, meal prep,
and recovery time a priority will give you every possible chance to be successful.
2. Take the Stage Ready Quiz™.

Most first time competitors are not aware of all the aspects of contest prep, and
now is the time to test your knowledge! I’ve created a great online assessment tool
called the Stage Ready Quiz™. It’s broken up into 6 key components of contest prep
to ensure commitment. This is a great way to ensure you have the right mindset to
begin your training.
Stage Ready Quiz <<< Get results instantly!
3. Take your measurements.

Before you get started, it’s good to know where you are at right now. So, take out a
camera and get some photos of yourself in a bathing suit to show your current
conditioning. Make sure you get front and back photos. They don’t have to be
professional, just a few shots to assess your strengths and weaknesses. Do you
need to gain muscle? Lose body fat? Tone your abs, glutes, or arms? Are you
looking pretty good right now, or will it take some time to get to your contest goals?
Take these measurements:

 Chest (across breasts)
 Lower Abs (at navel)
 Quads (across widest part of thigh)
 Hips/Glutes (across widest point of butt)
 Arms (across widest point of bicep)
 Calves (across the widest point)
 Body Fat (I recommend an Inbody or Bod Pod test)
 Weight (use a digital scale)
Each competitor is different, and it takes a specific amount of time to achieve

results. This will not happen overnight for the majority of us. Keep it real – but also
be positive. You need to be able to take photos and objectively critique your
physique. Everyone has to start somewhere. And knowing where we are now
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allows us to plan our training in the right place and celebrate all our upcoming
successes.
Use the chart on the next page to track your measurements and weight.

Directions: Take full measurements every 2-4 weeks. Take weight only once per
week.
DATE WEIGHT WAIST/NAVEL CHEST HIPS QUAD BICEP CALF BF %
Week 1
Week 4
Week 8
Week
10
Week
12
Week
14
Week
16
4. Calculate the number of weeks you will need to prep for a show.
A common question people ask when starting out in competitions is how long they
need to diet to get ready for a show. I recommend you get an Inbody or Bod Pod
body fat test for the computation below to be as accurate as possible.
With proper application and derivation, it can provide fairly accurate results that are
useful for estimating the time needed to reach your desired contest conditioning.
Here's how it works:

In this example, the competitor is a female weighing 152 lbs. She has set a goal to
be at 11% body fat for her competition.
Her test yields 18.6% body fat. 18.6% of 152 lbs is 0.186 x 152 lbs = 28.27 lbs. So,
she currently has about 28.25 lbs of body fat on her frame.

A bodyweight of 152 lbs - 28.25 lbs = 123.75 lbs of lean bodyweight (muscle, water,
bones, etc.).
Using algebra – who said that stuff would never get used in the real world? – we
find her goal of 11% body fat: 123.75 lbs/ x = 100% - 11%, or simply 0.89, 123.75 =
0.89x, 123.75/0.89 = x, 139 = x. So, about 139 lbs would be the target 11% body fat.
As a check, weight of 139 – lean bodyweight of 123.75 = 15.25 lbs of fat, and
15.25/139 = 10.97% (or 11% rounded).
28.25 lbs of fat now - 15.25 lbs of target fat = 12.75 lbs to lose.
Losing 1-2 lbs per week is a common rate of weight loss to shed body fat, while
maintaining muscle mass. Losing weight too quickly can come at the expense of
losing muscle tissue.
Figure on about 1.5 lbs lost per week for this example. It would take 12.75 lbs/1.5
lbs = 8.5 weeks of dieting to reach the target body fat level from this starting point.
You can plug in your numbers and see how long you should allow for.
Tip: I recommend you stay in pre-prep, or phase 1, of your program until you are
10-15 pounds away from your goal.
5. Create a binder or online folder for your training.

First, save Contest Prep Secrets to your computer. I’d start a folder to store all your
notes, program guides, videos, recordings, etc. called “contest prep” on your
computer. This will make it easy to find when you need references.
You can print out your current phase training, diet, supplements, and specific
checklists when needed. You can also print everything out and make a physical
binder.
6. Choose your show.

Picking a show, especially your first, really requires a deeper reasoning than the fact
it is in your neighborhood. Most often, new competitors sign up for a show that is
for more experienced athletes, like National Qualifiers (NQ). You want to avoid
those if possible. Now, sometimes NQs may be the only contest available within
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reasonable travel. I recommend being open to taking the search outside your local
area and focus on events geared for “first timers.”
There are usually 4 basic categories you may be eligible to register for: true novice,
novice, open, and masters. Masters is associated to an age (35, 40, 45, or over), but
it’s one of the most competitive classes. The judges want to see more “aged
muscle”, and a woman’s body is surely developed different over 40.
I suggest you choose a show that has the true novice category or a classification for
those who have never stepped on stage. You want to compete with women who
have similar development, shape, and conditioning. The one thing that could kill
your enthusiasm for the sport is stepping on stage and being “out gunned” by the
other women. This isn’t their first rodeo!
The next category you could choose as a first timer is novice, but be aware of this
important fact: Novice does not mean the women in that category have not
competed before. It just means they have not won 1st place. Depending on the size
of the show and number of competitors that show up, there could be 15 or more in
your novice class.
Also, be aware that it costs to register for each class. It could be up to $100 per
class. Choose the class, or classes, in which you could be the most competitive.
7. Attend a local event.

Attending an event as a spectator will give you a better idea of what happens at
competitions and the judging process. Unfortunately, oftentimes the “look” the
athlete is going for doesn’t match the judges’ expectations. Seeing what body styles
are winning competitions will help you properly structure your training and make
tweaks along the way.
I’ve included some frequently asked questions, for answers to everything from
when to start posing to whether or not you need fat burners.
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Frequently Asked Questions
Q: How many workouts each week do I need to effectively train for a
competition?
A: You should train with weights at least 3-5 days a week. Depending on the phase
of training you are in, there are times when you will train 4-6 days a week, with a
split option for your sessions.
Q: What type of cardio is best for prep? High Intensity Interval Training (HIIT)
or Low Intensity Steady State (LISS)?
A: There isn’t really a “best” type of cardio. You need both types at various times of
your prep. What you really want to determine is the best cardio for your goals. If
you need to lose a lot of body fat, and you have more than 16 weeks before your
competition, then staying in the lower heart zones (low intensity training) for longer
periods will yield the best fat loss. But the closer you get to competition, and as
your physique needs change, it will be time to assess whether you are holding
water or fat. If you are in the final phases of prep, getting the final water off your
muscles is key. So, higher intensity (HIIT) could help you sweat more, and the
sessions can be shorter to keep mass.
Q: When should I do cardio? Is there a more optimal time?
A: If you are doing cardio and strength in the same workout; then cardio is done
POST weights. If you are splitting your workout into 2 sessions; then complete your
cardio in the morning (fasted) and weights in the afternoon or early evening. The
main objective is to get your cardio done at whatever time works for your schedule.
Don’t skip any cardio sessions!
Q: Are the workouts in this program geared to help me achieve the shape and
size for figure or bikini the judges are looking for?
A: The workouts in this plan cover ALL the areas the judges will be looking for – the
"X" frame, which is the rounded shoulders, tapered waist, and slightly squared legs
in figure competitors. For bikini, the workouts focus on getting you lean (especially
in the midsection) with a small degree of muscularity.
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Q: When should I start supplementing?
A: Immediately. Supplements are definitely needed as you are restricting calories

and exercising at a higher level than just “getting fit.” The supplements suggested
will fill in those gaps created by training and accelerate your physique
transformation. Which ones you decide to use are based on the areas of your
physique that need the most help to improve.
Q: How do I know when to start carb cycling? Or do I even need to carb cycle?
A: Not every athlete needs to carb cycle. This diet technique can be used to ramp
up fat loss. If you are losing the desired amount of fat each week and are on target
to reaching your goal before show day, you don’t need to carb cycle. Refer to the
meal plans for 3 specific carb cycling plans to choose from.
Q: Do I need to tan even if I am African-American?
A: Almost every contest employs the use of bright white lights to illuminate
competitors onstage. These lights are not exactly the best for physique
presentation, as the white light has a tendency to wash out the cuts and definition
on all but the darkest colored physiques. You could be in terrific shape, but stand
under the lights without a tan, and almost magically, the finer lines of separation
disappear. This happens whether you are of light or dark complexion, as there
simply is not any natural skin color that will allow optimum muscle visibility. Plainly
put, everyone needs to tan, regardless of skin color. Most newbie competitors find
it odd that they need to tan or use a tanning product as part of their contest
preparations, but it is very much required if you are serious about being your best
onstage. (www.naturallyintense.net)
Q: Can I get competition ready by just doing cardio?
A: No, cardio alone will not transform for your body. Progressive weight training
combined with cardio, supplements, and diet will create an athlete’s physique. If
you are doing too much cardio, this can make you too skinny to be competitive.
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Q: Can I use this program for bikini?
A: Yes! This program has been created for both figure and bikini training. There is a
weight and supplement program for each based on the judges’ expectations. Make
sure you have assessed which category you would be most competitive in, based
on your genetics, body type, and training style. If your physique is in between figure
and bikini, then I’d choose the category you most identify with (for bikini, have to be
a natural diva) based on your personal goals and what you want to look like in the
end.
Q: Can I still have a glass of wine or two on this plan?
A: This plan is designed to get you stage ready in 16 weeks or less. If you have a lot
of fat to lose, alcohol will inhibit that process, and it’s best to cut it out of your diet –
definitely in the final 8 weeks of your program.
Q: Are fat burners really necessary?
A: If you don’t have a lot of fat to lose, I’d say they are not a major factor in your
program. Assess your fat loss goals and do your homework. Review the supplement
regimen and determine which are best for your specific physique/health needs.
Also, ensure you are not taking any ingredients contained in supplements that are
on the banned list (if competing in natural events). Something as simple as caffeine
could cause you to be disqualified, depending on the federation. It’s the athlete’s
responsibility to know the rules at all times.
Q: What if I have more than 25 pounds to lose? Is this program for me?
A: Yes! You can stay in Phase 1 & 2 as long as you need to get into the pre-comp
window. This means you are 15-20 pounds from your competition weight.
Q: Do I have to join a gym to do the workouts?
A: Yes. There is no other way to have the ability to move through the phases as
stated in the program successfully without gym access. Unless you have a full gym
in your home (including the big machines), then the gym is a good investment. Not
being able to fix problems in your physique because you are limited in training
options can cost you more on stage than a gym membership ever will.
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Q: How do I get rid of excess water weight?
A: If you are training on the program, you should not have much water to lose at
the end. When it’s time to reduce water (final peak conditioning), follow the
directions in the plan.
Q: How long does it take to be ready for a competition?
A: Depends on your current shape and condition. It takes time (building phase) to
create the size and shape the judges demand of their top athletes. You have to
spend the time to create the competitor physique. If you have a higher body fat
than 20%, you need time to burn that off. In the beginning, your weight and body
fat are not your focus. You need the weight and body fat to get through the initial
muscle building phases to be able to cut the body fat the final 8 weeks or so. Refer
to the “Getting Started” portion of the manual (step #4) for calculating the exact
number of weeks you need to prep. Refer to Bonus #2 Fix Your Prep Blueprint for
suggested weight and body fat for typical figure and bikini competitor height
classes. Remember, these are only suggestions based on my years of coaching
experience. The bottom line is, you need the right shape, size, and symmetry to win
your show.
Q: When should I begin practicing my posing?
A: The sooner the better! Most newbie competitors spend little time on this part of
their prep, and it shows on stage. The judges want to see a great physique and
confidence on stage. This comes from knowing how to present your body in the
best possible way to highlight your strengths and minimize your flaws. I’d
recommend you practice 15-30 minutes, 3-5 days a week. The closer you get to
your show, increase that practice time to include professional instruction, if
possible. The final 8 weeks of your prep, you want to pose for 30 minutes every day.
Q: What type of body type are the judges looking for? Any tips for placing in
the top 5?
A: The judges are looking for an overall toned and balanced physique. A few tips to
place in the top 5 are to have good stage presence and an “X frame” – rounded
shoulder caps, lean waist, and slightly squared legs. The judges are not just
assessing your physique. They are also scoring your overall presentation. The figure
or bikini athlete that can hold those poses and give the judges a sense that she
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owns the stage is going to win hands down. Cardiovascular conditioning is a key
component to bringing in the most balanced and lean physique.
Q: For a gal who is a mother, has a job, and finds herself very pressed for time,
what are a few quick-grab snack ideas?
A: Grilled chicken or turkey, berries, almonds, boiled eggs, protein shakes, pre-cut
veggies, and protein bars (low in sugar & calories). The best thing is to spend time
on food prep to avoid dietary pitfalls.
Q: I am having problems cheating on my diet. Is this going to keep me from

getting lean?
A: Yes. Think about why you are cheating. Are you missing meals? Cutting calories
too low? Training for figure or bikini requires discipline. So get your mind right, plan
your meals, and stop making excuses!
Q: What if I don’t want to compete? Will this program help me get a

competitor body?
A: Yes! You have to train like a competitor to look like one. You can follow a looser
version of Phase 1 and 2 to get the results you desire. The final 2 Phases are more
intense but can be adjusted to keep you progressing. I recommend not using the
“7-Day Peak Plan” unless you are competing. You can choose the meal plans that
work best for your goals based on the “6-Step Formula to Master Your Macros.”
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Step 2
Follow A
Progressive
Training
Program
“Insanity is doing the same thing, over and over again, but expecting different results.”
- Albert Einstein
17

4 Phases of Figure & Bikini Training and Cardio
The reason why many first time competitors are not seeing results, and ultimately
never make it to the stage, is because their program stays the same. You can’t keep
following the same workouts, cardio, and supplements and meet your show
timelines.
In order to get stage ready, your entire program needs to be progressive. This
means you are allowing your body to transition through specific segments of time.
Typically, there are 4 phases of training: (1) Growth (2) Shape & Balance (3) Fat Loss
and (4) Peak Conditioning.
Training Tips for Figure & Bikini
First and foremost, your training routine needs to fit YOUR needs. That means you
should train specifically for your physique. If you carry more weight/muscle in your
lower body, then don't train heavily in those places.
Use higher reps, or circuit training, to cut down those areas that need to be a bit
smaller. On the other hand, if you need to add fullness to a particular area, use
heavier weight, harder resistance, and do fewer reps.
As for cardio, remember the key word: balance. If you're trying to lose 1 pound per
week, adjust your cardio to meet that goal. Use a heart rate monitor. You want to
be within 60-75% of your maximum heart rate. Stay in that range for the full
duration of your cardio training.
If you have big legs and you don't want muscle, don't do stationary bike or stairs.
Try incline treadmill walking. Incline cardio digs into your butt and thighs. Think
about where you need your body fat to come off; don't under-stimulate or over-
stimulate. Try to avoid utilizing the same cardio machine to prevent bulking any
part of your body.
For Figure
The key to a good competition figure is balance. Your back should V-taper from the
shoulders to the waist, and then have small sweeps to the quads. Try to look at
your body objectively. Ask yourself what you need to do to create that structure,
18

and then tailor your workout to meet your needs. Figure athletes want to hit every
body part once per week and then recapping upper and lower body.
You want to have a good amount of leanness and separation but no muscle
striations (that is bodybuilding and physique).
*Please note: The workouts for figure are very challenging. If you are having
difficulties completing all the sets or reps, you can adjust where needed based on
your fitness level and competition timelines.
19

For Bikini
The judges at bikini competitions aren't looking for muscle density. So do 15-20
reps for toning and shaping. If you are looking to gain, do 8-12 reps. Use
independent machines and dumbbells; that way, each side of your body has to
work hard to keep up. If you can’t get in at least 12 reps on your first set, simply
remain at that weight for all your sets.
Bikini athletes generally follow split routines 3-4 days a week, splitting your body so
that you work one half of your body on one day and the other half on the next
workout day. You will be training abs every workout.
20

21

Figure
Workouts
22

Phase 1 Figure Training (Weeks 1-4)
Mondays
Back, Calves, Abs
Cable Pulldown – Underhand (mid-grip)

Date Reps Weight Reps Weight Reps Weight Reps Weight Reps Weights
12 12 12 12
Tempo: 2-1-3 Rest between sets: 60-90 seconds
Lat Pull Downs (mid-grip)

15 15 15 15
T-Bar Row (outside handles)

12 12 12 12
Tempo: 2-1-2 Rest between sets: 90 seconds
23

V-Bar Low Seated Row
12 12 12 12
Single Arm Rows w/Instability (in plank or on Bosu)

15 15 15 15
Seated Calf Raises

12 12 12 12
Standing Calf Raise (machine or off platform)

12 12 12 12
24

Hanging Leg Lifts (can use Roman Chair)

12 12 12 12
Plank on Elbows (30-90 second hold)

30 45 60 90
Tempo: Hold Rest between sets: 45-60 seconds
Russian Twists (with light weight)

20 20 20 20
Tempo: Slow Pace Rest between sets: 45-60 seconds
25

Tuesdays
Chest, Triceps, Abs
BB Incline Chest Press (wide grip)

12 12 12 12
DB Incline Chest Flyes

12 12 12 12
Elevated Push-ups
12 12 12 12
26

DB Decline Chest Flyes
12 12 12 12
Dip Machine (or on bench)

12 12 12 12
BB or DB Overhead Tricep Extensions

12 12 12 12
Jackknives with Light Ball

15 15 15 15
27

Sit-ups on Decline Bench

15 15 15 15
Bicycles
30 30 30 30
Rocking Planks (do all for 60 seconds)

60 60 60 60
28

Thursdays
Legs & Biceps
Leg Extensions
12 12 12 12
DB Squats
12 12 12 12
Smith Machine Squats (feet wide, toes pointing out)

12 12 12 12
29

Kettle Bell Goblet Squats (deep)
12 12 12 12
Lying Hamstring Curls

12 12 12 12
Glute Blaster or Cable Kickbacks

12 12 12 12
Leg Press Machine (feet high placement)

12 12 12 12
30

Hack Squat Machine (mid feet placement, toes pointing out)

12 12 12 12
Preacher Curls (negatives)

12 12 12 12
Tempo: 2:1:5 Rest between sets: 60 seconds
DB Hammer Curls (negatives)

12 12 12 12
Tempo: 2:1:5 Rest between sets: 60 seconds
31

Fridays
Shoulders & Abs
Smith Machine Shoulder Press

12 12 12 12
Arnold Shoulder Press

12 12 12 12
Frontal + Lateral Raise (= 1 rep)

12 12 12 12
32

RD Flyes with Band
12 12 12 12
ISO Shoulder Press

12 12 12 12
Shrugs
12 12 12 12
Tempo: Hold for 3 count Rest between sets: 45-60 seconds
Seated Lateral Raise Machine

12 12 12 12
33

Mountain Climbers
20 20 20 20
Crunches (negatives)
12 12 12 12
Tempo: 2:1:5 Rest between sets: 45-60 seconds
Plank & Shoulder Taps

20 20 20 20
Tempo: Slow Pace Rest between sets: 60 seconds
34

Rep Ranges:
Rep ranges are 8-12, if you are still focusing on building muscle.
Rep ranges are 12-20, if you are entering into your leaning/conditioning phase.
Sets:
You can do 3-4 sets of each exercise in the building phase.
You can do 4-7 sets in the leaning/conditioning phase.
Weight:
Amount of weight is moderate to heavy, depending on what phase you are in.
Heavier weight if you are building. Moderate (or bodyweight) if you are beginning
your leaning or conditioning phase.
Workout Structure:
You can do each of the exercises below separately for all sets. This is great for the
building phase.
You can do 2 of them in a superset format (back-to-back), when you are in the
conditioning phase of your training.
Your “Day 1” starts on whatever day you choose. It’s not set on a specific day of the
week.
Day #1: Back/Calves/Arms/Abs (Reps & sets based on phase of training –

see above guidance. Take longer rest up to 90 seconds when doing supersets)
Back
1. Pulldowns (reverse grip): 45-second rest in between
2. Machine Rows: 45-second rest in between
3. Pull over Machine: 45-second rest in between
4. Romanian Deadlift: 45-second rest in between
35

Calves
1. Seated calf raises: 30-second rest in between
2. Standing calf raises: 30-second rest in between
3. Leg press calf raises: 30-second rest in between
Arms
1. Preacher curls supersets with overhead dumbbell triceps extension: 60-second
rest between supersets
2. Bicep Curls with back on the wall supersets with Triceps Dip Bars: 60-second rest
between supersets
Abs
1. Ab crunch machine 3x30 reps – lightweight
2. Hanging leg raises – alternating oblique twist 3x30
Day #2: Hams/Glutes/Quads (Follow the set/rep guidance provided)
Hamstrings and Glutes

1. Seated leg curls: 4 sets, 12-15 reps, 45-second rest in between
2. Glute Kickbacks on pulley or glute blaster: 5 sets 10 reps: 45-second rest in
between
3. Lying Leg Curls: 7 sets, 10 reps, 30-second rest in between
4. Side leg press with glute focus: 5 sets, 10 reps each leg, 45-second rest in
between
5. Walking lunges with double lunge (2 lunges per step): 3 sets, 12 steps each leg,
45-60 seconds of rest in between
Quads
1. Leg Extensions + 3 count hold at top: 10 reps each set (every other week do
single leg, 10 reps each)
2. Jump Squats w/dumbbells: 4 sets 10 reps, 45-second rest in between
3. Leg Press 4 x 12 (every other week do single leg press), 45-second rest in
between
4. Squats (smith machine): 7 sets, 10 reps, 60-second rest in between
36

Day #3: Chest/Shoulders/Abs
Chest
1. Incline hammer press, 45-second rest in between
2. Incline DB fly, 45-second rest in between
Shoulders
1. Dumbbell Military Press: 60-second rest in between
2. Barbell front Raises (elbows slightly bent raise only to shoulder level, hands
shoulder width apart): 60-second rest in between
3. Dumbbell Side Raises: 45-second rest in between (every other week do single
arm raises)
4. Rear Delts machine: 45-second rest in between
Abs
1. Ball Crunches & reverse crunches on flat bench 3x25 reps done as a superset: 60-
second rest in between supersets
Day #4: Rest
Day #5: Back/Abs/ Calves/Arms
Back
1. Pull downs (wide grip): 45-second rest in between
2. Pull ups behind the neck (can be assisted): 45-second rest in between
3. T-Bar rows – upper handles: 45-second rest in between
4. Reverse underhand grip, BB rows: 45-second rest in between
Calves
1. Seated calf raises, 30-second rest in between
2. Standing calf raises, 30-second rest in between
3. Leg press or rotary calf raises, 30-second rest in between
Arms
1. Bicep curls with ropes: 30-second rest
2. Bent over triceps kickbacks: 30-second rest
3. Bicep Curls with back on the wall: 30-second rest
4. Triceps Dip with feet on stability ball: 30-second rest
37

Abs
1. Reverse crunches 5 sets x 20 slow negative superset with Floor crunches 5 sets x
20 reps
Day #6: Hams/Glutes/Quads (Follow the set/rep guidance provided)
Hamstrings and Glutes

1. Seated leg curls: 4x15, 60-second rest in between
2. Lying Leg Curls: 4x 15-20, 60-second rest in between (every other week single leg)
3. Glute Kickbacks on pulley 7 sets, 15 reps, 30-second rest in between
4. Reverse lunges w/smith machine: 3 sets, 15 each leg, 60-second rest in between
Quads
1. Leg Ext (moderate-heavy) - 4 sets 12 reps, 60-second rest in between – longer if
you need to add more weight
2. Pause squats w/Olympic bar in front: 4 sets 12 reps, 60-second rest in between
(pause count of 3 at bottom of squat, then drive back up = 1 rep)
3. Leg Press 1-1/2: Complete a full leg press, then return, do a half leg press = 1 -1/2
rep = 1, 12 reps, 60-second rest in between
4. Walking lunges across the gym and back 3 times. You can rest every round trip
Day #7 Rest
38

Monday – Legs (all 5 sets)

 Box Step Ups (high) single leg (holding no weight) – 25 per leg
 Lying hamstring curls (light weight) – 25 reps (burn!)
 Walking deep lunges (holding no weight) – 30 reps total
 Seated calf raise or press (light weight) – 25 reps
*Finish with 30 minutes of steady state cardio
Tuesday – Back (all 5 sets)

 High Row (light) – 20 reps
 Bent over BB underhand row (light) – 15 reps
 Hyperextension bench or machine (light) – 15 reps
 Ab workout
Wednesday – 90 min of cardio (can split)

*Ab workout
Thursday – OFF of everything (yoga, stretch, massage, rest)
Friday – Chest & Arms (4 sets)

 Push-ups decline – 15 reps
 Seated upright flyes (moderate) – 15 reps
 Battle Ropes – 60 seconds
 Assisted Pull-ups underhand grip (light) – 15 reps
 10-12 lbs slam balls – 60 seconds
Ab workout
39

Saturday – 90 min of cardio (split as directed)
30 minutes of this can be walking lunges on treadmill – low speed (1.2-1.5)
and high elevation (12-15 incline)
Shoulders – 4 sets
 Arnold Press – 15 reps superset with Face Pulls 15 reps

 Seated Lateral Raises – 15 reps
 RD Flye – 12 reps superset with DB Shrugs – 12 reps
Sunday – 90 min of cardio (split as directed)

Ab workout
The Ab Workout
Use slow controlled movements, holding long where you can for burn.
Compete each move for 60 seconds, back to back. Repeat 2 more times = 3 sets.
Rest 1 minute between sets.
 Bicycles
 Reverse Crunches
 Leg lifts (on the floor or off bench)
 Oblique crunches
 Plank on elbows
 Roman chair high knees
 Frog crunches
40

4-Week Figure Lean Training Program
High reps, low to moderate weight
5-Day Training Split, 2 days off weights
Train 2-3 consecutive days, take 1 day off
Cardio 5 days (1 track workout)
Days 1 & 5
Legs
Leg Extensions + Superset with DB Squat Jumps

25/15 0 25/15 0 25/15 0 25/15 0
Leg Press (High Feet Placement)

20 0 20 0 20 0 20 0
Lying Leg Curl + Superset with Alternating Box Reverse Lunges (w/o BB)
25 0 25 0 25 0 25 0
41

Tempo: 2-1-2 Rest between supersets: 30 seconds
Standing or Seated Calf Raises + Superset with Seated Calf Press

30/15 0 25/15 0 20/15 0 15/15 0
Pogo Hops (for Calves) each 30 seconds

30 0 30 0 30 0 30 0
42

Day 2
Back, Chest, Abs (Supersets)
Pull-ups + Superset with Push-ups (Palms close to sides, elbows pulled inward)
3/3 0 3/3 0 3/3 0 3/3 0
DB Pull-over on Flat Bench + Superset with Incline BB Chest Press

20 0 20 0 20 0 20 0
Hanging Leg Raises + Superset with Crunches

15/30 0 15/30 0 15/30 0 15/30 0 15/30 0
43

Bicycles + Superset with Ab Wheel or TRX Roll Out
50/20 0 50/20 0 50/20 0
V-ups or Jackknives
20 0 20 0 20 0 20 0
44

Day 3
Arms & Abs
DB Overhead Tricep Extensions

20 0 20 0 20 0 20 0
Seated Bicep Curls + Superset with DB Tricep Kickbacks

20/20 0 20/20 0 2020 0 20/20 0
Dip Bars or Bench + Superset with Rope Bicep Curls

15/20 0 15/20 0 15/20 0 15/20 0
45

Roman Chair Knee Raises
15 0 15 0 15 0
Mountain Climbers (oblique)

30 0 30 0 30 0 30 0
Reverse Crunches on Bench

30 0 30 0 30 0 30 0
46

Day 4
Shoulders & Abs
DB Frontal Raises + Superset with Cable Lateral Shoulder Raises (single arm)
20/20 0 20/20 0 20/20 0 20/20 0
Cable Overhead Press or DB’s + Superset with Decline Sit-ups with Ball (extended)
20/15 0 20/15 0 20/15 0 20/15 0
Ball Tucks + Superset with Ball Crunches

20 0 20 0 20 0 20 0
47

Cardio Total = 6 days a week
*Track workout 1 x week:

1. Bleacher Jump Lunges x 50 reps
2. Run up and down bleachers 3-5 times
3. Recovery lap around track
This equals 1 set x 3 sets.
Other track days can include sprints x 3-4 sets, down the short side of track. Then,
run the track for 20 minutes.
*Cardio Workouts 5 x week:

45 minutes + 30 minute HIIT interval circuit =90 minutes
Example: 45 minutes of hill walk on treadmill in the am. Post workout – 30 minute
on Spin Bike, Recumbent, and Jump Rope – intervals. 60 seconds of high intensity
followed by 30 seconds of recovery. Keep repeating throughout 30-minute workout.
48

Bikini
Workouts
49

Phase 1 Bikini Training (Weeks 1-4)
Weights:
Train 3 days a week and cardio 3 days a week. Moderate weight and load.
Tempo – slow and 30-60 seconds rest.
For All Weight Days: Complete in a circuit format. Do all the exercises back to back
in the circuit. Take 1-2 min rest, then repeat. Complete 3 sets of each circuit
For bikini workouts, I like to infuse some mini cardio blasts. You still have your
regular cardio based on the suggested days here or in the 16 Week Cardio Guide.
3-5 days a week, 30-60 minutes.
Day #1: Shoulder/Biceps/Triceps
Circuit #1
DB Shoulder Press 10 reps
DB Curls on Wall or Bosu 10 reps
Overhead DB Tricep Press 10 reps
Lateral Shoulder Raise Machine 10 reps
Single Leg DB Tri-Kickbacks 10 reps (per leg)
Cardio: High Intensity Interval (HIIT,) 60 seconds of moderate pace, followed by 3

intervals – 45 seconds hard/high intensity, then 15 seconds recovery.
Circuit #2
Plate Frontal Raise 15 reps
Rope Curl 10 reps
Barbell Curl 10 reps
Tricep Dips on Bench 10 reps
Cardio
4 minutes (60 seconds of moderate pace followed by 3 intervals – 45 seconds
hard/high intensity, then 15 second recovery).
50

KICKER
3 sets of Plank + Shoulder Taps for 60 seconds, superset with Bicycles for 60
seconds.
51

Day #2
30 Minutes Cardio (Treadmill) + 200 slow and controlled crunches broken down into
sets as you desire.
Day #3: Quads/Glutes/Hamstrings/Calves
Circuit #1
Squats 20 reps
Leg Press 20 reps
Overhead DB Tricep Press 10 reps
Dumbbell Walking Lunges 10 reps per leg
Stiff Legged Deadlift on Bosu 10 reps (squeeze glutes at the top of each
rep)
Cardio
4 minutes of alternating jumping jacks for 30 seconds and push-ups for 30 seconds.
Circuit #2
Lying Leg Curl 10 reps
Abductor/Adductor 10 reps each
Glute Blaster Single Leg 15 reps each
Calf Raises 20 reps
Cardio
4 sets of alternating leg hydrants for 60 seconds superset with squat thrusts for 60
seconds – can use small ankle weights for more intensity.
Day #4
30 Minutes Cardio – Stationary Bike Hill or interval program.
Day #5: Back/Chest/Abs
Circuit #1
Incline Bench Press 10 reps
Bench Row (BB, DB or Cable) 10 reps
52

Cable Crossover Pulses 20 reps
Russian Twists + Knees Up 30 reps alternating side taps
Up Down Planks 30 seconds
Cardio
4 minutes (60 seconds of moderate pace followed by 3 intervals - 45 seconds
hard/high intensity, then 15 second recovery).
Circuit #2
Push-ups with elevated feet 10 reps
Underhand Grip Lat Pulls 10 reps
DB Pullover 20 reps
Russian Twists + Knees Up 30 reps alternating side taps
Pikes on ball or Decline Sit ups 30 seconds
Cardio
25 med ball slams, 30 lateral ski jumps, 25 squat thrusts.
Day #6
30 Minutes Cardio – Stationary Bike Hill or interval program.
Day #7
Rest.
53

Cardio
5-6 days a week, 60-75 minutes (depending on results/fat loss each week)
3 days regular cardio (steady state)
2 days a week track workout or HIIT indoors + 30 minutes (at night after last meal)
See sample track workout below
 All sets are supersets – 2 exercises back to back (A + B)

 Complete 2 sets of each superset, 45-60 second rest between sets
 All for 10-15 reps
 Moderate to heavy weights to be able to finish last 1-2 reps with difficulty but
form
 Complete this total body workout 3-4 days a week
 Rest at least 1 day a week (massage, yoga, Pilates, stretch/foam roller)
Total Body Workout – Supersets
Back
A. Dumbbell rows – single arm
B. Pull ups - underhand
A. Single arm rows

B. Lat pulls to chest
Calves
A. Seated calf raises
B. Standing calf raises
A. Leg press calf raises

B. Single leg calf raises
Arms
A. Preacher curls with rope
B. Overhead dumbbell/rope extension
54

A. Triceps Dip on bench with feet on balance ball x 10-12 reps
B. E-z curl bar bicep curls x 10-12 reps
Abs
A. TRX crunches (or resistance ball tucks)
B. TRX pikes (or resistance ball pikes)
A. Hanging straight leg lifts

B. Decline sit ups w/light ball or weight at chest
A. Reverse Crunches
B. Toe Reaches
Hamstrings & Glutes

A. Seated leg curls
B. Lying Leg Curls x 10-12 reps
A. Curtsy lunges w/dumbbells

B. Deadlifts with Olympic bar or Barbell x 10-12 reps
Quads
A. Leg Ext – single then both legs
B. Jump Squats w/dumbbells 10-15 reps
A. Leg Press
B. Side leg press – single leg
A. Box Step Ups – single leg

B. Walking Lunges
Chest & Shoulders Supersets

A. Decline chest press
B. Arnolds Shoulder Press
A. Incline Barbell Press (45 degree)

B. Front and lateral raises (palms up) – light weight
A. Push-ups – negatives
B. Pullovers with DB’s
55

Track Workout
You’ll need a timer for this workout. All 6 exercises are done back to back (6
exercises = 1 circuit). Take 60 seconds of rest between each exercise. Rest 2
minutes after circuit. Complete 2 sets.
Warm-up: 2 laps (light jog) around track
1. Bleacher climb: take all sets of bleachers – 5 minutes

2. Bounding length of long side of track – 3 minutes
3. Carioca Drill (great for rotation of hip/posing) – 3 minutes
4. Walking High Kicks length of long side of track – 3 minutes
5. Sprints – back and forth – length of the small end of the track – 5 minutes
6. Squat thrusts – 1 minute
Recovery: Jog 2 laps around track
56

Cardio
6 days a week, 45-60 minutes at 75-85 of maxhr – do this in the morning.
3 days a week, 30 minutes post workout – higher intensity – up to 90 minutes on
some days.
Exercises in circuit can be done back to back. At least 1 day a week, be OFF
everything.
At least 1 day a week, do just cardio. All remaining days include cardio and training
Upper body: keep weight light to moderate.

Lower body: keep weight moderate – higher reps.
3 workouts* – complete 4 times a week (repeating workout #2).
Example:
Monday – Workout #1
Tuesday – Workout #2
Wednesday – Rest, Weights
Thursday – Workout #3
Friday – Rest, Weights,
Saturday – Workout #2
Sunday – Rest, Weights
*Take a 45-60 second rest between circuit sets.
Workout #1
Circuit #1 – 4 sets
Squats + Upper DB Row x 20 reps fast

Bosu plank – knee-ins x 15 reps each leg (keep hips up/tucked and back flat)
Incline bench (face down) flyes x 15 reps + 10 forward shoulder raises (8-10 lbs)
57

Push-ups (keep hips up/tucked and back flat) – lead with the chest x 15 reps
Deadlift with heels up and press through to calf raise at top x 15 reps
Side oblique crunch on ball with wall for support x 15 reps per side
Low box (butt touch) squats + shoulder press (10lbs)
Bent over rows (with BB’s or kettles) – lift up to chest at 90 degrees and release
arms at bottom x 15 reps
Supermans on balance ball (against wall for support & form) – lift arms up forward
in a “v” x 15 reps
Ball glute/hamstring pulls – up in a hip extension the whole time – bring in your ball
using heels. Keep hips up high! x 15 reps
Light/medium band frontal + lateral shoulder raises x 15 (front + lateral = 1 rep)
Workout #2
Jump lunges alternating legs x 20 reps

Leg extensions (moderate weight) x 20 reps (slow tempo – burn, hold at the top of
the extension!)
Walking lunges – deep w/DB’s or light BB on neck x 20 reps total (10 each leg)
Leg curls (moderate weight) x 20 reps
Tricep extensions w/ropes – slightly bent over x 15 reps (slow tempo)

Box jumps – land and do 2 squats =1 rep x 15 reps
RD flyes x 15 reps
Squat + forward punches (5-8lbs) x 20 reps total
Jumping jacks x 50 reps
58

Preacher curls x 15 reps

Plank + alternating shoulder taps x 20 reps- keep hips up and tight abs (no rocking!)
Staggered leg deadlifts w/DB’s x 15 per leg
TRX rows – low on the floor pull yourself up and hold for a 2 count! X 10-12 reps
each
Leg press (heavy weight) – 45 degree machine – close feet placement, only come
down enough to feel quads burn (less than 90 degrees down) – don’t lock knees
when you finish the rep x 20 reps
59

Workout #3
Hamstring kickbacks – donkey kick machine x 15 reps each leg (slow tempo, light to
moderate weight)
TRX single leg lateral lunges x 15 each leg
TRX squat jumps x 20 reps (keep good form, land in your glutes, not knees)
Box step-ups with DBs 20lbs x 12 reps each leg, squeeze glute at the top
Wide grip pull-ups – palms down x 15 reps (can be assisted) make them burn, slow
tempo!
Single arm rows (heavy) x 10 reps each arm (bent over holding bench, leg out lateral
to bench)
Pullovers on bench x 15 reps (moderate weight)
Push-ups on incline (bench or smith machine bar set mid to low) x 15 reps
Chest flyes – incline x 15 reps
Dips (can be assisted or on bench)
DB bicep curls standing against the wall
Lateral shoulder raises with weighted bar or DB’s x 15 reps (can do single arm and
hang off of the smith machine – with feet staggered)
Sit ups x 20 reps (slow)
Bicycles x 50 reps (slow)
60

4-Week Bikini Lean Training Program
High reps, low to moderate weight
4-Day Training Split, 2 days off weights, Extra Day Butt Sculptor
Train 2 days straight, 1 day off
Cardio 6 Days (2 Track Workouts)
Day 1
Leg Workout
Leg Extensions
20 0 20 0 20 0 20 0
Single Leg Press (sideways)

20 0 20 0 20 0 20 0
Lying Leg Curl (keep your stomach pressed on pad)

20 0 20 0 20 0 20 0
61

Standing or Seated Calf Raises + Superset with Seated Calf Press
30/15 0 25/15 0 20/15 0 15/15 0
Squat Thrusts
20 0 20 0 20 0 20 0
Day 2
Back, Chest, Abs (supersets)
Pull-ups + Superset with Push-ups (Palms close to sides, elbows pulled inward)
3/3 0 3/3 0 3/3 0 3/3 0
Straight Bar Pull-over + Superset with Incline BB Chest Press

20 0 20 0 20 0 20 0
62

Hanging Leg Raises +Superset with Crunches
15/30 0 15/30 0 15/30 0 15/30 0 15/30 0
Bicycles + Superset with Ab Wheel or TRX Roll Out

50/20 0 50/20 0 50/20 0
63

Day 3
Arms & Abs
Tricep Extensions (on your back, arms bent 90 degrees)

20 0 20 0 20 0 20 0
Seated Bicep Curls + Superset with Arm Bike (30 second for all sets)
20 0 20 0 20 0 20 0
Roman Chair Knee Raises

15 0 15 0 15 0
Mountain Climbers (oblique)

30 0 30 0 30 0 30 0
64

Day 4
Shoulders & Abs
DB Lateral Raises + Superset with Plank + Alt. Elbow Taps
20/20 0 20/20 0 20/20 0 20/20 0
Cable Overhead Press or DB’s + Superset with Side Crunches on Hyperextension

20/15 0 20/15 0 20/15 0 20/15 0
Ball Tucks + Superset with Ball Crunches

20 0 20 0 20 0 20 0
Extra Day
Butt Sculptor
Donkey Kicks (per leg)

30 0 30 0 30 0 30 0

65

TRX or Ball Hamstring Curls
15 0 15 0 15 0 15 0
Sump Squat Hops (feet wide, stay low)

25 0 25 0 25 0
Cardio Total = 6 days a week
Track workout 2 x week:

1. Bleacher Jump Lunges x 50 reps
2. Run up and down bleachers 3-5 times
3. Recovery lap around track
This equals 1 set x 4-5 sets.
Other days, you can do sprints x 3-4 sets, down the short side of track. Then, jog the
track for the remaining time.
Cardio workout 4 x week:

60 minutes + 30 minute HIIT interval circuit =90 minutes
Example: 60 minutes of hill walk on treadmill in the am. Post workout – 30 minute
on Spin Bike, Recumbent, and Jump Rope – intervals. 60 seconds high intensity
followed by 30-second recovery. Keep repeating throughout 30 minute workout.
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Cardio
Training
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Figure & Bikini
16-Week Cardio Guide
Please note that the amount of cardio you perform is based on your body fat
percentage, phase of training, and visual conditioning and appearance. The guide below
is for basic cardio training structure. There are also suggestions in various phases of
training you can use to help pinpoint exactly how much you need and when.
PHASE 1 (weeks 1-4) PHASE 2 (weeks 5-10) PHASE 3 (weeks 11-15) "PEAK WEEK"
In "Phase 1", the priority is In "Phase 2", a solid foundation In "Phase 3", a solid foundation Peak week is the FINAL
building a solid FOUNDATION of of cardiovascular fitness should of cardiovascular fitness has week before a big
cardiovascular fitness. be formed. been formed, and an individual competition
should notice a drop in heart
rate levels when performing
higher intensity training.
It is not effective to include High Once an individual has an Once an individual has reached During peak week, it is
Intensity Interval Training (HIIT) effective foundation of this phase, shorter time KEY to allow the body to
until a solid foundation of cardiovascular fitness, HIIT (in intervals can be utilized fully recover.
CARDIAC CAPACITY is formed. longer time intervals) can be effectively during HIIT.
integrated effectively to
transition into the next level of
fitness.
A great system is to perform 4-5 A great system is to perform 3 A great system is to perform 3-4 No more than 2-3
days a week of 25-30 minute days a week of 30-45 minute days a week of 30-45 minutes sessions of LIGHT
"steady state" cardio, using a "steady state" cardio with a "steady state" cardio with a cardio (consisting of 20-
LOW IMPACT mode. mixture of HIGH/LOW impact mixture of HIGH/LOW impact 30 minutes) should be
modes. And 2 days a week of 30 modes; 2 days a week of 30 done. ALL cardio
minute HIIT Interval sessions (2 minute HIIT interval sessions (2 training should be
minutes HARD/2 minutes EASY) minutes HARD/2 minutes EASY) finished at 3 days
using HIGH intensity/LOW using HIGH intensity/LOW before a competition to
impact modes. impact modes; and 2 days a ALLOW the body to rest,
week of HIIT interval sessions (1 and prevent water
minute HARD/2 minutes EASY) retention and
using HIGH intensity/LOW inflammation.
impact modes.
Options: Treadmill, elliptical, Options: Treadmill, arc trainer, Options: Intervals on spin bike, Options: Treadmill,
stationary bike. elliptical. treadmill, rowing machine. stationary or
recumbent bike.
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Step 3
Master Your
Macros
“I don’t diet. I just eat according to my goals.”

- Rosley
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Figure & Bikini Dieting
Calculating Your Macros
Meal Plans & Macros

This is one of the most important modules we will cover, as diet is about 80% of the
final package you bring to the stage. But for new figure and bikini athletes, trying to
calculate and stay within the macros can be confusing. Another aspect of contest
dieting is trying not to get bored with your food. Understanding how to safely swap
out your food will allow you to have more flexibility in weekly meal planning.
How to Calculate Your Macros

I’m going to take you through 6 steps to create your fat burning, muscle building
nutrition plan and calculate your macros. I’ve put together a chart below that will
help you convert nutrients from grams into calories. I know it might sound a bit
confusing, but I promise, by the end of this guide it will make perfect sense.
Macronutrient Calories Per Gram

Protein 4
Fat 9
Carbohydrates 4
Step 1. Identify your goal. Is it building muscle or reducing body fat?
Step 2. Determine your daily maintenance calories.
Note: These figures are based on a competitive, athlete training regimen. The
examples are based on a 40/40/20 (Protein, Carb, Fat) macro breakdown.
If you choose to increase mass, you are going to need to eat above your
maintenance level. Multiple your body weight by 18. The result is the approximate
calories you should aim to eat each day.
Example: An exercising woman weighs 120 lbs. For her to add size, she would need
to consume 2,160 calories every day
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If you need to reduce fat, you will need to eat below your maintenance level.
Multiple your body weight by 12. The result is how many calories you should
consume each day.
Example: An exercising woman who weighs 150 lbs. For her to cut body fat, she
would need to consume 1,800 calories every day.
Step 3. Determine your daily protein requirements.
A quick and easy method is to just aim to consume 1-1.5 grams of protein for every
pound of body weight.
Most people think protein is only important during the building phase. Wrong.
Protein intake is the highest when you are reducing your body fat. Because when
you are cutting, your goal is to keep your hard earned muscle. Eating a high protein
diet will help with this.
If you usually consume 1gram of protein for each pound of body weight, boost it to
1.5 grams while you are in the fat reduction phase.
Example: For a woman who weighs 150 lbs and is reducing fat, her protein intake
would be 150-225 grams every day. For the sake of easy math, let’s say 185.
185 grams of protein is equal to 740 calories. (185 grams x 4 calories per gram)
740 calories is 41% of a 1,800 total daily calories.
Step 4. Determine your daily fat intake.
I recommend 20-30% of your calories come from fat. Again, for the sake of easy
math, I’m going to recommend 20% fat. You can adjust this as necessary, but I
wouldn’t go below 20%.
Example: For a woman with a daily calorie requirement of 1,500 calories per day,
20% of that is 300 calories. 300 calories/9 calories per gram of fat = 33 grams of fat
per day.
Step 5. Determine your daily carbohydrate intake.
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Your remaining calories should come from carbohydrates. This can be calculated
based on the 40/40/20 ratio.
Example: For an exercising woman weighing 150 lbs who consumes 1800 calories
(for fat loss) = 740 calories from protein, and 300 calories from fat, the remaining
760 calories will come from carbs. 740 calories/4 grams per calorie = 190 grams of
carbs.
At the end of this 6-step macros formula, you should have come very close to
calculating your macros, if using a 40/40/20 macro structure. Protein – 40%,
Carbohydrates – 40%, Fat – 20%, don’t worry if it’s off a bit. Everybody is different,
and you are going to need to experiment a little bit. However, if you are following
the recommendations outlined here, you will see much better results than trying to
build muscle or reduce fat with no guidance.
Note: Any calorie calculator or nutrition formula is only a good starting point. You
should track your progress. If you haven’t gained or lost weight after a week or two,
alter your calorie intake by 250-500 calories (up or down depending on your goals).
Step 6. Now that you know the formulas, use this helpful
calculator to solve the next stage of the equation – how many
grams per meal.
http://macronutrientcalculator.com/
For the next example, I chose to use the sliding bar and use a 40% carbohydrate,
40% protein, and 20% fat model. You can use the sliding bar to help get the macros
close to where you need them in order to choose the right diet for your needs. This
example is based on 1800 calories, 5 meals a day.
The breakdown would look like this: 1,800 calories, 180g of carbs, 180g protein, and
40g of fat. Now with this information, it will be easy to choose which diet plan
(macro breakdown) works best for your training phase. As you can see, our math
above came pretty close to the calculator!
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Meal Plans
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How to Use the Meal Plans
When choosing a plan for Phase 1, select the meal plan that is between your Basal
Metabolic Rate (BMR) and maintenance calories (How to Calculate Your Macros).
You will need to recalculate your BMR and maintenance calories every 1-2 weeks to
be able to make good adjustments within the plans, based on your results and
show timelines.
If you are feeling tired, hungry, cranky, or finding it hard to stay within your current
macros, reassess your meal plan structure and try a similar one. It’s a good idea to
reconfigure your macros every 1-2 weeks.
General meal plan/calorie guidance for first time figure & bikini competitors:
If you need to put on size and muscle, you want to eat more (1800- 2400 calorie
plans) and lift heavier (lower rep ranges).
If you need to lose weight/body fat, you want to eat low to moderate (1200-1600).
But, there will be times you need to add some calories to get past plateaus.
Carb Cycling Plans: There are 3 specific carb cycling plans in Contest Prep Secrets
(Meal Plan 8, 12, and 14). I recommend you begin Carb Cycling around 8 weeks out
and use Meal Plan #8. The “Refeed Day” is for heavier training days, the “Deplete
Day” is for light calorie burn days or non-training days (follow 1-2 days at a time),
and the “Reset Day” is to bring your macros back into balance. You can follow the
“Reset Day” (1-2 days) after your Depletes. You can make adjustments and
experiment within the Carb Cycling Plans to get maximum fat loss and lean body
mass (LBM).
The other carb cycling plans consist of 2 calorie counts with adjusted carb and fat
macros. You can use these basic plans to bust through plateaus in the early training
phases (1 and 2).
The Emergency Plan (Meal Plan 9): This plan is for temporary calorie restriction
or intermittent deplete dieting. DO NOT follow this plan for more than 2-3 days.
Reassess your weight and timelines before choosing a recovery meal plan (1400-
1800 calories).
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Vegan & Vegetarian: There is a Vegan Plan (Meal Plan 10 – 1200 & 1400 calories),
Vegetarian (Meal Plan 11) included in this system. You can use them to create
higher calorie plans with the macros included. Use the same techniques outlined in
“How to Calculate Your Macros” when making calorie adjustments.
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Supplements
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Supplementation
*PLEASE NOTE: Supplement choices should be based on the areas of your body
that need improvement or as directed by a healthcare professional. This
supplement list is not meant to replace medical advice.
**There are some suggested brands hyperlinked inside this plan, but feel free to
research your own options.
Sample Bikini Regimen
Pre/Post Workout
 1 scoop or 1-2g of branch chain aminos (BCAA’S) 20 minutes before workouts

 1 scoop of Glutamine in post workout protein shake
Fat Loss - Non-Stimulant
 Smart Blend 3 caps, meal 1 and 5 (CLA, GLA, EFA’s)

 Vitamin C (no liquid or chewable) 1 – 500mg with meal 1, 3, and 5
 Lean Out – by Beverly International 2 caps with 5 meals (even shakes)
 7-Keto 2 caps 30 minutes BEFORE breakfast, lunch, and dinner
Pre-cardio (when cardio is done fasted in the morning)
Take these 15-30 minutes before cardio:
 CoQ10 – 100mg
 1000mg of L-Carnitine
Immune and Digestive System
 MRM Digest-All IC – 2 each with breakfast, lunch, and dinner

 Probiotic – Primal Defense (take as directed)
Growth and Recovery
 1 scoop of Glutamine in evening shake (optional)

 Ultimate Muscle Protein Powder (Beverly) – see meal plan for dosing.
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Sample Figure Regimen
Pre/Post Workout
 1 scoop of EVP (Evogen) 20 minutes on empty before workouts
 1 scoop of Cell K.E.M. (Evogen) immediately after weights only – with or
without shake)
Fat Loss- Non-Stimulant

 Smart Blend 3 caps, meal 1 and 5 (CLA, GLA, EFA’s)
 Vitamin C (no liquid or chewable) 1 – 500mg with meal 1, 3, and 5
 Lean Out – by Beverly International 2 caps with 5 meals (even shakes)
 7-Keto Beverly International 3 caps x twice a day (8 hours apart)
Pre-cardio (when cardio is done fasted in the morning)
 Carnigen by Evogen (take as directed)
Immune & Digestive System

 MRM Digest-All IC – 2 each with breakfast, lunch, and dinner
 Probiotic – Primal Defense (take as directed)
Growth and Recovery

 1 scoop of Glutamine in evening shake (optional)
 Ultimate Muscle Protein Powder (Beverly) – see meal plan for dosing.
 ZMA or Melatonin for restful sleep (optional, take as directed)
Advanced Fat Loss
 Lipocide by Evogen (use about 4 weeks out if needed, take as directed)
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Step 4
Nail Your
Peak Week
“Of course I will bring my A-game. I don’t even have a B-game.”

– Unknown
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7-Day Peaking Program
In order to reveal a competition-ready physique, you have to do the hard work for
3-4 months prior. The final package you bring to the stage needs to be tight. You
can’t have soft areas or you will be “spilling over” in your suit, which allows the
judges to lower your placing. Revealing the amazing structure you have created
requires understanding how to get peaked or “dialed in.”
Dialing in is the final stage of contest preparation, during the last week before the
show. It is where specific, carefully planned adjustments are made to enable the
competitor to reach her peak contest condition on show day. Doing it well is both
an art and a science, so it can be achieved much more easily with an experienced
coach. This “contest physique” is difficult to maintain. That’s why we aim to have it
on the actual day of the show, rather than even one week before.
NOTE: Everything you ultimately decide to do for peaking should be based on how
you look. A general rule of thumb – it’s better to be ahead than behind. So, you can
opt for a “mock peak week” 2-4 weeks before your show to see how this regimen
works for you.
Peak Week Supplements & Water
1. Start your peaking supplements 5-10 days out

 Xpel – 5-10 days out
 Dandelion Root Tea – 2 days out
 Dandelion Root Drops – 2 days out
 Green Tea or Coffee (plain) – 2 days out
2. Xpel
 Take 4 caps twice a day (8am and 1pm) for 3 days
 Take 3 caps 3 times a day (10am, 3pm, and 7pm) for 2 days
 Take 4 caps 3 times a day (10am, 3pm, and 7pm) for 1 day
 Day of show – 4 caps in the early morning, 4 caps after pre-judging (with
meal)
3. Dandelion Root Tea

 2 days out 1 cup twice a day – steep in boiling water
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 Dandelion Root Drops – 2 droppers full per gallon (1 dropper full as you cut
to ½ gallon, etc.)
 Some of your water can be teas and coffee (do not drink extra, all water
comes from total daily amount)
4. Final week drink spring water

 Sunday – 1 gallon
 Monday – 1.25 gallon
 Tuesday – 1.25 gallon
 Wednesday – ¾ gallon
 Thursday – ½ gallon
 Friday – 32 ounces (or less if holding water)
 Saturday – 12-24 ounces (very little before pre-judging, enough for
pills/meals)
Some suggestions to get rid of excess water:
1. Cut protein powder final 1-2 weeks

2. Cut veggies (salads, etc. on Wednesday)
3. Cut all powdered supplements final week
4. Keep salt in your diet until Wednesday – no more added salt
5. Cut egg whites (has natural sodium) only if you are really bloating
Peak Week Training
For figure and bikini, you want to stop training with weights 3-7 days before your
competition to peak. Cardio can continue up to 2 days before your competition. The
intensity and time is reduced to decrease inflammation. Here is a guide to what
body parts to train and when to do cardio.
Figure Bikini
Sunday Back, Arms, Abs Total Body Circuit
Monday Legs Total Body Circuit
Tuesday Shoulders, Abs Arms, Abs
Wednesday Chest, Abs None
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Cardio: How much you do is based on your overall conditioning. If you are
holding water, you can do higher intensity sweat sessions (30-90 minutes) up
until Thursday. You can also reduce water with dry saunas, 15-20 minutes 3-5
days out, until your tan is applied.
Posing is every day, 30 minutes in the morning and 30 minutes in the evening, up
until the day of your competition.
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Sample Peak Week Meals
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Step 5
Pose & Present

Like A Pro
“How you present yourself, is how people first view you. What are you showcasing?”
- Mama Zara
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Posing & Presentation Essentials
Most first time figure and bikini competitors don’t spend enough time on posing
and presentation for their show. This can affect which call out they end up in,
because they didn’t step on stage with the right tools. The only way you can show
the judges how hard you worked is through the actions you take on stage.
What are the judges looking for?

This is the number one question asked by new competitors.
And unfortunately, it doesn’t come with a straightforward, black and white answer. I
would first suggest that you understand the basic guidelines of your federation.
Then, learn how to get the judges’ attention and stand out on stage!
The truth of the matter is that the judges are not looking for what is good about
your physique. They are looking for things about you that stick out negatively
against the other women on stage. It could be as simple as your posing routine,
suit, or even hair color.
Tanning
It’s important to have a deep tan because of the bright stage lights. They are
different from the lighting in your home and, without a dark, even tan, you will look
totally washed out. You will stand out like a sore thumb if you are too “white” or
sporting a weak tan. The judges are able to evaluate your degree of muscularity
and conditioning better when you are tanned like your fellow competitors.
Starting the Tanning Process

Depending on how fair or light your skin is, you may need to start a base tan 7-10
days before your competition via a tanning bed. Despite popular belief, African
Americans do need to tan! There has been a misconception that because they have
a darker skin tone, it’s not necessary for them to tan. Applying self-tanning products
will even out the skin and cover marks, tattoos, etc. You need an even tone for
proper evaluation from the judges. Spray tan booths work well for a summer
bronze, or if you need a quick tan for a wedding, but they don’t work for
competition tanning. That’s why there are products out there created solely for the
physique competition world.
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About a week from your show, begin using an exfoliating body wash every day to
strip your body of any dead skin cells that will hamper the evenness of your tan
application.
Self-Tanning Options
There are a lot of self-tanners on the market. But when you’re preparing for the
show, you should really use a tanner that was specifically created for bodybuilding
shows. I recommend Jan Tana products for tanning. It’s what the pros use.
Jan Tana offers a complete line of products that includes a pre-tan scrub, face and
body bronzer, show and competition tanners, deep moisturizers, posing oils, hair
remover, triple accelerators and shower gels. The color glides on creating a rich
competition color that continues to darken for hours. It dries instantly and the color
washes out of dark colored clothing.
How To Do Your Own Tan

The week before your contest, bathe with Jan Tana Skin Prep daily to Exfoliate Skin.
Apply Jan Tana Moisturizer to condition skin for even tanning.
The night before your contest, generously smooth on with applicator puff,
ONE application of Hi-Def Color for a base tan.
The morning of Contest, smooth on one application of Ultra 1 Color.
Before heading out on stage, apply Glaze to define & highlight physique. Spray
glaze in palm, lightly pat and smooth over skin.
Figure competitors, pump up backstage, spray Jan Tana Glaze in palms. Rub palms
together warming glaze, then pat over body, following the contour of each muscle.
Dispense more glaze for each body part.
Do not apply too much glaze! It does not absorb into the skin like oils. Glaze
protects and waterproofs color for maximum definition.
Special Tips
DO NOT apply any other tanning products before or after applying Jan Tana Color.
Tanning in a tanning bed is not necessary after tanning.
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DO NOT use oils, Pam cooking spray, or any other products over your Jan Tana
color. They may contain petroleum and will make your color run!
DO NOT apply deodorant before or after applying color. Deodorant will raise the
skin's pH and turn your armpits green.
Suits and Jewelry
Choose a suit color that enhances your skin color and is flattering to your figure.
You should opt for dark, rich colors that will pop on stage. I suggest deep shades of
red, blue, green, purple, and even black. You could go a few shades lighter, if your
physique is small and you want to look bigger.
Make sure the suit works for you. It needs to be flattering to your skin and hair. It
should be cut to fit your physique, exposing a V-taper front to back and opening
your bodylines. It should also cover 1/3 of your glutes.
You will need to contact a custom suit designer up to 8 weeks out for your suit.
They will need your measurements and photos before designing your suit. Make
sure you order in time to have the option to send back if adjustments are needed.
Budget to spend about $200-$300 for your first suit. It doesn’t need a lot of stones,
and stay away from adding distracting designs and stone colors. Keep it simple.
My clients and I get our custom suits designed by Saleyla. They can get your custom
suit done and delivered to you in less than 10 days! They make it easy to get the
best fit for your show based on your peak.
Jewelry
You will need some key pieces of jewelry to accent your physique and just make
your final package pop. I suggest 2 bracelets (one wider than the other), 1 ring, and
very big earrings. Your jewelry needs to big enough for the judges to see. So, it will
seem a bit gaudy, but it goes with the suit and overall competition look the judges
expect on stage.
I really like All That Glitters Gems for my clients. It’s classy and looks so much more
expensive than it is. This attention to detail will go a long way on stage to make you
stand out against your competition.
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Hair & Make-up
You don't want hair and makeup so dramatic that the attention goes to cosmetics
before your body. Hair and makeup need to be flattering, not overpowering.
The competition is all about beauty and femininity, so make sure you choose
makeup and a hairstyle that are natural and bring out the contours of your face.
How you wear your hair is totally up to you. If you have long hair, I’d suggest you
wear it down and not pulled back off your face. As you get leaner, your facial
features can get a bit tight, and you want to exude a soft and feminine look and not
appear overly hard. For African American women, the judges have no issue with
natural hair. Just make sure the style and color is complimentary to your physique.
Bottom line, if you are not comfortable with a new style you are trying out for the
show, it will keep you from presenting well on stage.
Your hair color is very important in respect to your overall skin color and tan. If you
have blonde hair, I’d add some low lights to give contrast. The bright lights will wash
out blondes and not give the depth you need on stage. If you hair is dark, that is
fine. You can add some high lights for contrast and pop.
Make sure you have seen your hairdresser either the day before your show or the
final week of prep. You want your style to look fresh. If you need highlights or other
chemicals, schedule them a bit further ahead. One thing you don’t want is a
coloring mishap the week of your show! It would be pretty hard to fix that, now,
wouldn’t it? I highly recommend you use the hair, makeup, and tanning provided at
the venue. You would need to purchase to reserve that 6-8 weeks in advance.
Posing
Learning and practicing the poses required for a figure or bikini contest is one of
the most important aspects of competition preparation.
In any National Physique Committee (NPC) contest, figure and bikini athletes are
required to learn the mandatory poses. Athletes also need to have an individual
presentation prepared for their individual introduction. Unless you've competed in
a number of shows already, it's impossible to know and to properly display what
the organization's judges are looking for.
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You will need posing heels for all practice and competition posing.
I recommend these posing heels. They have 2 clear bands to hold your feet in place
as you execute the poses.
Bikini Presentation via (NPCNewsOnline.com)*
 Competitors will walk onstage alone and perform their Model Walk (personal
preference)
 The Model Walk consists of the following:
Walk to the center of the stage, stop and do a front stance – hand(s) on hip front
pose – a full turn and do a back stance – hand(s) on hip back pose – turn to the
front again – hands on hip – face the judges as directed, then proceed to the side of
the stage. No lewd acts are permitted. Length of time allowed is 10 seconds.
Comparison Round, Two-Piece Swimsuit:
 Competitors will be judged wearing a two-piece swimsuit and heels.

 The competitors will be brought back out in a group and directed to do a full
front and back stance.
 Judges will have the opportunity to compare competitors against each other
in half turns. No side judging permitted, front and back only.
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Figure Posing via (NPCNewsOnline.com)*
Presentation:
 Competitors will walk to the center of the stage alone (model poses) and
perform quarter turns, face the judges as directed, then proceed to the side
of the stage.
Comparison Round, Two-Piece Swimsuit:
 Competitors will be judged wearing a two-piece swimsuit and high heels.

 The competitors will be brought back out in a group and directed to do
quarter turns.
 Judges will have the opportunity to compare competitors against each other
in quarter turns.
*Watch the Wendy Fortino Figure & Bikini posing videos (in Bonuses).
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Top Tips for Successful Stage Presentation
1. Winners pay attention to all the criteria. Don’t wing it! Do your homework
and visit the federation site to find out what is expected from you as soon as
you step from behind that curtain. Find out what you are being scored on. This
includes what type of posing suit, shoes, flattering hair and make-up styles, and
which poses you are to execute. It still amazes me the number of girls
backstage asking “what am I supposed to do when I get out there?”. Once you
get in front of the judges, it’s not time to improvise.
2. Don’t assume all shows are the same. Just because you did a figure or bikini
show with one federation, that doesn’t mean all have the same expectations.
Listen to the promoter and expediters to ensure you understand how the
judges want you to present yourself. Sometimes, you only have to do certain
poses or may need music for your show. Remember, every show is a new
experience that you need to prepare for.
3. No one should dictate your style but you! Don’t do what everyone else does
onstage. The judges are assessing many girls in various classes, and it gets pretty
boring for them to see the same curtsy, wink, or posing routine. Add your
personality and flare to all the poses to stand out. You only have about 5-10
seconds to really leave an impression on the judges. This is what gets you into
the first call out – holding a trophy!
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Contest Day
Tips
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Showtime!
CHECK-IN
For single day events, the check-in is usually the evening before. Here, they will
confirm your registration, confirm your height, give you your stage number, and let
you know about the layout of the venue. You'll find out where the dressing rooms
are, where the "pump up" rooms are (there may only be one if a smaller venue),
and what the schedule is.
Take advantage of this time with the organizers to introduce yourself, and if you're
a first-timer, tell them so! Organizers love to have first-time competitors and are
more than happy to give you any extra tips that might help you through the day.
Running a show is a business, and their customers are the competitors. Don't be
afraid to ask for help.
As much as possible, try to learn as much as you can about the event prior to the
day of the competition. You can find other athletes to network with via the
competition’s Facebook page. Here, you might find someone looking for a
roommate or travel companion to the venue.
You should come to the event location with everything you need for the day. A
cooler of food, extra light clothing, backup competition suit, make-up, tan touch-up,
hairdryer and curling iron, competition shoes, flip-flops, bikini bite, competition
glaze, jewelry, handheld mirror, exercise bands, safety pins, and water.
*Review “Packing List” for more guidance here.
You'll likely feel like you need a pickup truck just to haul all this stuff, but it's worth it
to have more than you need, rather than be stuck missing something important.
COMPETITORS MEETING
There will be some sort of a competitors meeting, where the competition

organizers will walk the competitors through the schedule, perform any rehearsals
if necessary, go over the do's, don'ts, and overall expectations. Again, this is your
chance to ask questions. While it might feel a little intimidating being surrounded
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by dozens of other competitors, some of whom are quite seasoned, remember that
they all started at some point, just like you. They understand what it's like to not
know the ropes and are generally very empathetic.
In a multi-day event the competitors meeting may be held the day before you go on
stage. You should receive the full schedule upon registration or check-in.
PREP TIME
In between the competitors meeting and prejudging, you will have time to ready
yourself for the stage. Depending on the class you are in, this could be a very short
period of time or a very long one. I call it "hurry up and wait", from my time in the
military. There is a frenzy of activity and sense of urgency at the competitors
meeting, and then hours of standing around waiting to be called on stage. There
could be times you walk through the door, and they are already calling out your
class. So it’s best to ready to hit the stage at all times!
Take home point – BE READY. Do as much as you can prior to showing up at the
venue. The prejudging is typically where all the actual judging takes place, so you
want to be your absolute best for those few minutes up on stage.
Avoid getting too caught up in the day’s events and other competitor’s activities,
which could keep you from executing your final plan on the stage. I’ve seen
competitors miss meals, water, pumping up, and miss their call outs! It happens,
just don’t let that be you!
PUMPING UP
This pumping of blood into the muscles will ensure you don’t come in flat and
looking “slick” on stage. You want to bring in full muscles, dry in all the right areas.
Keep good track of your supplies, especially your bands. They have a tendency to
walk away since they all look alike.
Pumping up is specifically to give you a tighter, fuller look on stage. Be sure not to
overdo it. Excess sweat will mess up your tan and cause your makeup to run. This
workout should be done within 20 minutes of going on stage.
124

You can pump up with food (see peaking meal plan) and/or 30 minutes before
hitting the stage, take 6 GH Factor or 6 Muscle Synergy. The reason being is the
Arginine in these products will give you a better pump and shuttle blood to your
muscles more quickly.
Pump Up Routine: Bent over rows, tricep kickbacks, shoulder raises, overhead
shoulder presses, bicep curls, resisted push-ups on the wall, and press downs (if
you find somewhere or someone to hold your bands).
Continuing to pose will also help bring in blood to your physique.
DO NOT pump up your legs because that will bring in blood to them, which will keep
your upper body from filling out.
PREJUDGING
This is where you'll be showing the judges why you should be in the first callout!
You should already know the walk and poses the organization requires. Hopefully,
you've actually practiced them often at home and visualized it in your head all
morning. Make sure you're loose, warmed up, and calm. Take it slowly, as there is a
tendency to speed things up when you're nervous. Make eye contact with the
judges and the audience. Show confidence, poise, and professionalism.
Tip for the stage: Use Vaseline to keep your teeth from sticking to your lips. Your
mouth gets dry due to water reduction and the overall drying out process.
The judges may call everyone out in a group for some posing (comparisons), call
you out one by one (models or T-walk), and then once again as a group, where they
will continue to compare and contrast competitors. This is a long process, and you
will likely get tired. But don't let down your showmanship for one second! You've
worked too hard!
No matter what callout you end up in, be gracious and don’t mean mug the judges.
Getting an attitude just shows poor athlete composure, and the judges will remember
you next time.
125

NIGHT SHOW
After the prejudging is over, you will likely have several hours to relax before the
night show. Continue to eat on your plan, no matter where you ended up in the
callouts. Nothing worse than coming back to finals bloated! Eat a little, watch the
salt, sugar, and water, take a nap, and then prep yourself for the night show.
You will see that most competitors are much more relaxed when they come back to
the venue, as the hard part is done and the real fun now begins.
The events will follow much the same pattern as they did for the prejudging, but in
a compressed time format. There will be more time focused on building crowd
excitement and anticipation, and you will have more of an opportunity to show off.
The finalists will be announced. If you're one of them, you'll be called out to the
stage once again for the final pose down or assessment. As always, give them your
best!
TIME TO PARTY!
After the competition, it's party time! You should research where you want to have
your celebration meal and party. Mapping this out beforehand will limit the wait for
food and ensure all your family and friends can attend to celebrate with you. Time
to relax and enjoy the shine. You’ve earned it!
126

Competitor
Checklists
127

Pre-Competition Checklist
 Get a physical (if due)

 Take initial measurements and photos
 Schedule workouts on your calendar
 Join gym
 Create your budget
 Attend a local competition
 Research your federation (see past winners)
 Review federation rules/regulations for competing
 Register for event
 Apply for the federation’s amateur card
 Make hotel/travel reservations
 Contact suit maker and order
 Schedule tanning and hair coloring/styling
 Get mini food cooler for travel
 Order posing heels (practice early and often)
 Experiment with makeup and lashes (if doing yourself)
 Purchase your supplements for training
 Attend posing clinic/mock competition (can be virtual)
 Assemble financial sponsors (family, friends, gyms, etc.)
 Practice tanning 2 weeks out (if doing self-tan)
 Determine carb for peaking (2 weeks out)
 Contact promoter (for questions/clarification)
 Find a personal trainer/posing coach (optional)
128

Competition Checklist
 Reserve tanning appointment – 1-2 months out

 Reserve make-up appointment – 1-2 months out
 Register for event – 4-6 weeks out
 Reserve travel and hotel accommodations (6-8 weeks out)
 Order suit/final adjustments (2-8 weeks out)
 Schedule photo shoot (optional) – I recommend the day(s) AFTER
your competition
 Request/schedule time off (recommend 3-7 days)

 Color hair (based on your regimen)
 10 days out: Begin exfoliation. Moisturize heavily after each treatment
 7-10 days out: Make sure you have final supplements needed:
Dandelion Root Drops, XPel, Dandelion Root Tea, gallons of spring
water, etc.
 7-10 days out: Confirm all registrations, hotel, reservations, photo shoots,
make-up/tan, etc.
 5-7 days out: Begin packing for show (see packing list)
 5 days out: Waxing, nails, toes, hairstyle/prep, etc.
 5 days out: Get final adjustments to suit – get stuffed animal filling
from craft store to fill around molds you put in your suit (will discuss)
 5 days out: Cook all food and place in freezer for easy packing on day of
show
 1-3 days out: Begin tanning process if doing it yourself (base coats, etc.)
129

Competitor Expenses
 Coaching Program  Bikini Bite

 Posing Heels  Flip Flops
 Posing Suit  Jewelry
 Sample Posing Suit (opt)  Personal Trainer (optional)
 Tanning
 Hi-def Make-up
 Supplements
 Food Scale
 Digital Scale
 Body Fat Analyzer
 Tape Measure
 Heart Rate Monitor
 Posing Coach (in-person or online)
 Hotel Room (if out-of-town show)
 Event Registration
 Event Tickets (family/friends)
 Coach’s Pass (opt)
 Federation Card
 Hair Cut, Style, Color
 Manicure and Pedicure
 Waxing and Exfoliation
 Photos
 Videos (opt)
130

Getting Dry Checklist
 Increase water Monday, Tuesday, and Wednesday depending on how you

look. 1-1.5 gallons each day.
 Switch to spring water during Peak Week.

 Use the water you are drinking for the day to take all supplements. You are
not drinking any extra for pills, coffee, or tea.
 Stop drinking water after 6-7 pm on Friday or the night before your
competition.
 Drink out of a gallon jug to monitor your water intake.

 Cardio Monday through Wednesday. Only do cardio lightly on Thursday to
de-stress and to keep water reducing overall.
 Perform higher intensity cardio the last days to help you sweat more, which
gets the water out.
 Use the Sauna the final week to help you sweat. 15-20 minute post workouts.
 If you are holding a lot of water, you can begin Xpel up to 10 days out.
 Add 1-2 droppers full of dandelion root drops into your daily water.
 Drink 1 cup, 2 times a day of Dandelion Root Tea, steeped in boiling water for
15 minutes the last 1-3 days.
 Perform your final workouts by Wednesday to allow the body to release

inflammation, which keeps you holding water.
 The night before your competition, have a bit more fat (steak, salmon etc.)
and complex carb, like sweet potato or rice (if you have been eating rice).
 You may want to cut green veggies on Wednesday, as they are full of water.
 Eggs can be cut on Wednesday to reduce sodium.
 Cut all sodium on Thursday (Wednesday is the last day to include in diet).
 Hard “posing” the final 48-72 hours will help pull out final water and get you
dialed in.
131

How to Wow the Judges Checklist
 Review your federation judging criteria and rules.

 Come to the stage with the right shape and conditioning.
 Exude confidence from the moment you step on stage.
 Bring your own personality and do not try to be someone else.
 Suit cut and style – select one that fits your physique per class requirements.
 Suit color – pick a deep, rich suit color that is complimentary to your skin
tone.
 Suit design – the amount of stones and design should be flattering, not
overwhelming.
 Tanning – make sure it’s dark enough and even color all over.
 Make-up – ensure you have a stage polished look without loud, over the top
“clownish” bright colors. DON’T match your make-up colors to your suit.
 Hairstyle – suggest wearing on your face (not pulled back) and in a style that
is flattering to your overall look.
 Hair color – if you have lighter hair color, ensure you provide some “depth
and division” by adding low or high lights. You don’t want everything blending
into your tan or suit color
 Hit your required poses correctly and hold them long enough to be seen.
 For bikini – do NOT move too much in your poses, can be distracting.
 Keep your composure on stage – remember that you are being judged and
evaluated, even on the sideline, between models and comparisons.
 Minimize your flaws and maximize your best attributes on stage.

 Ensure your final presentation pieces (i.e. shoes, jewelry, and make-up) are
all complimenting your overall look and do not detract from your physique or
distract the judges.
132

Competition Day Packing List
 Posing suit(s) (in Ziploc bag)

 Food cooler/storage
 Phone charger
 Food (see final meal plan)
 Light pants and long-sleeve loose shirt for sleeping
 Make-up kit
 Hair styling tools and accessories
 Bikini Bite
 Robe for traveling backstage
 Cash for purchases, etc.
 Camera for getting backstage shots
 Sewing kit for emergencies and a few safety pins
 Jewelry
 Dark colored sheets to keep hotel bed from being stained
 Your posing shoes
 Comfy flip-flops
 Vaseline (for your teeth)
 Tanning kit for touch ups (if doing your own)
 Glaze
 Resistance bands for pumping up backstage (light to medium)
 Personal items
 Full length mirror (optional – but they are great to have)
 iPod, book, or other for relaxation
133

134

BONUS #1
6 Pack Abs Accelerator
The abs always seem to be the last thing to come in when you are training for a
competition. But for a new competitor, this causes a lot of stress and anxiety,
worrying early on that they will never get lean enough. I have spent over 5 years
studying what exactly triggers development in the abs, and it is really simple to
break down. I’m going to share the foods, workouts, and supplements you can use
to accelerate your ab development!
Nutrition for Abs
 Eat lean proteins, such as skinless chicken breast, turkey breast, and lean
cuts of beef.
 Eat eggs, high in omega 3, and mostly whites (1 yolk per day).
 Eliminate or significantly reduce your intake of dairy.
 Eat your GREENS and lots of them. Go raw or lightly steam!!!
 Eat your fruits, but don’t overdo them. 1-2 servings a day MAX! It’s still
SUGAR, so be careful!
 Don’t fear the FAT. Choose healthy fats, such as nuts, natural peanut butter,
and oily fish like salmon.
 Time your higher content carbohydrate meals around your workouts (pre or
post workout).
 Use a quality fish oil supplementation and increase dosage over time.
 Plan your meals and snacks ahead of time.
 DO NOT try STARVING yourself!!!
Foods to Cut from Your Diet to Get Lean

 Sugar: Cut your daily intake down to 25g per day. This includes sugar from
ALL sources.
 Dairy: For the most part, dairy (lactose) is converted to sugar and stored as
fat. You can opt for almond, cashew, or hemp milk.
 Gluten: Found in most cereals, grains, especially wheat, cause inflammation
in the system, and keep your belly bloated. Opt for gluten-free foods, read
the labels closely.
135

 Soy: Has been linked to malnutrition, digestive distress, immune system
breakdown, thyroid dysfunction, cognitive decline, reproductive disorders
and more.
 Corn: The vast majority of corn is genetically modified and causes
inflammation to the system. The only way it is turned into “food” is by heavily
processing and adding it to packaged items, sugars, corn syrups, etc.
4 Workouts for Abs
Suggested days of week: Train abs 3-5 days a week

All of these are done in a superset format (back to back, no break). After each
superset, take a 30-60 second break.
Circuit #1: Do 25 reps of each exercise, slow tempo, 4 sets
Circuit #2: Do 20 reps of each exercise (10 per side), slow tempo, 4 sets
136

Circuit #3: Do 20 reps of each exercise slow tempo, 3 sets
Circuit #4: Do 20 reps of each exercise (hold plank for 60 seconds), slow tempo, 3
sets
Supplements for Abs
Now that you are eating on a competitor plan and training progressively, there are
2 things keeping you from seeing your abs pop – fat and water. To get rid of excess
amounts of these, you are going to have to make periodic dietary adjustments that
manipulate carbs and, at some point, employ higher intensity cardio sessions (to
sweat that water out).
Make sure you do some additional research, but these are some of the natural
supplements available to kick off your 6-pack abs!
 Smart Blend by MRM (EFA, CLA, and GLA)

 DHEA
137

 L-Glutamine
 Branch Chain Amino Acids (BCAA’s)
 Forskolin Extract
 L-Arginine
 L-Carnitine
*This information is not to replace medical advice or treatment. Consult your physician before beginning
any new exercise or diet program.
138

BONUS #2
Fix Your Prep Blueprint™
Overview of the training phases and timing:

Phase 1: 0-4 weeks
Phase 2: 5-8 weeks
Phase 3: 9-12 weeks
Phase 4: 13-16 weeks
Peaking: Final 7-10 days
Suggested Weight and Bodyfat Guide
Figure
5’2” 110-120 pounds, 8-10% BF
5’5” 120-130 pounds, 8-12% BF
5”8” 130-140 pounds, 8-15% BF
Bikini
5’2” 100-110 pounds, 8-12% BF
5’5” 110-120 pounds, 10-12% BF
5”8” 120-135 pounds, 10-15% BF
When you may need to make adjustments:

1. You are not seeing any progress in the mirror or your photos.
2. You are not seeing any significant progress in your measurements or physical
assessments.
3. You have been following your current program to a “t” for at least 4-6 weeks,
have made some small improvements, but feel like you need a change to
keep progressing further.
4. You are less than 12 weeks out and have more than 10-15 pounds to lose
(scale) and/or need to drop 6% or more body fat.
139

What adjustments you can make:
1. Check your adherence to plan (are you eating, training, and living on your
program to a “t”?).
2. Increase your calories.
3. Decrease your calories.
4. Increase or decrease your cardio.
5. Change the type of cardio (Intervals, Low Intensity Steady State (LISS, HIIT).
6. Change cardio machine types.
7. Reconfigure your macronutrient (macros) breakdown – add/decrease fat,
carbs, or protein.
8. Reduce salt and sugar to prevent water retention or bloat (1800mg or less for
sodium, 20g or less for sugar).
9. Change timing/structure of meals vs. workouts.
10. Change the timing of your workouts vs. meals.
11. Decrease carbs (deplete day).
12. Increase carbs (refeed day).
13. Drink more or less water.
14. Cut whey protein, all dairy, gluten, and other inflammatories.
15. Take more rest days.
16. Increase or decrease rest time between set. The more time you take = muscle
recovery = growth/maintenance.
17. Increase training to specific body part that is lagging.
18. Decrease training to areas that are overpowering.
19. Add high intensity interval training (HIIT).
20. Decrease high intensity interval training (especially if you are 3 weeks or less
out).
21. Add more volume (i.e. amount of days you train and within each workout).
22. Choose a different way to do the same exercise.
23. Add or cut certain supplements based on results.
24. Get more sleep (shoot for 7-8 hours per night).
25. Add yoga, Pilates, or massage to increase flexibility and recovery = better
training gains.
140

Some examples of how to implement adjustments:
1. When adding cardio, do it in small increments each of your cardio days.
2. Along with adding small increments to each day of cardio, you can also add
more days of the week as well. For example: 5 days a week, 30-45, then
before you go to
50 minutes, add another day. So 6 days a week, 35-45 minutes.
3. When adjusting macros, add calories before cutting.

4. When cutting calories, remember to increase your fat grams.
5. Timing of meals - like when to put carbs & fats together. I’d do carbs with fats
BEFORE a heavy workout (not cardio).
6. Adjusting training time during the day – you’ve already eaten most of your
carbs and calories, so training after meal 3 or 4 is great for dropping more
body fat.
7. Complete cardio on fasting vs. drinking a protein shake (which is bioavailable
protein, not the best option for pre-cardio).
8. When adding training days – pick a body part that is lagging to improve the
development. Like training legs 2 times a week. Normally you want to give at
least 72 hours rest after training major body parts, but for instance. If you
have larger glutes/legs, one of those sessions could be more plyometric
training for the legs (HIIT style) to increase separation and leanness.
9. To make sure your body is not adapting, use various training tools for the
same exercise. For example, the lat pull down. You can do it with cables or
with a machine. You can also use unilateral (single arm/leg) training to isolate
and ensure you don’t get imbalances in your physique.
10. Keep track of your true calories consumed and burned via online journals like
www.myfitnesspal.com to ensure you are meeting your meal plan
requirements. Your meal plan in this program and what you enter online
could vary as much as 200 calories due to actual brands used. You should
add calories (across your macros) to reconcile the 2 sources (your meal plan
vs. MyFitnessPal totals).
141

BONUS #3
Call with Gary Udit, NPC/IFBB Judge
>>>CLICK HERE TO LISTEN<<<
142

Bonus #4
4-Week Post Show Plan
One thing to remember is that the highly conditioned and defined body you create
for the stage is only temporary. You will have to transition back to an even
healthier version of you afterwards! After your competition, you should spend
some time recovering and replenishing your system. So, don’t go heading back to
the gym too quickly, except for some cardio to reduce water retention.
Here is a 4-week diet and exercise plan to transition for the first 4 weeks after your
show. Then, you can assess your physique and decide when to compete again
based on your placing and what areas you need to improve.
Exercise & Diet
Week 1: 30-45 min cardio, 4-5 days a week, reverse dieting (approx. 1200-1400
calories), no weights
Week 2: 45-60 min cardio 4-5 days a week, reverse dieting (approx. 1400-1600
calories), total body circuit 2 days a week, at 60-70% poundage
Week 3: 60 min cardio 3-4 days a week, reverse dieting (approx. 1600-1800
calories), total body circuit 3 days a week, at 70-80% poundage
Week 4: 60 min cardio 4-5 days a week, reverse dieting (approx. 1800-2000
calories), return to your Phase 1 weight training at 90-100% poundage
Sample total body circuit:
Legs, 2 sets (no superset)

Leg Extensions – 20 reps
Lying leg hamstring curls - 20 reps
Deadlifts – 20 reps
Back, 2 sets
Pull-ups wide grip – 15 reps – superset with next exercise
Seated row with triangle attachment 15 reps
143

Shoulders, 2 sets
Smith Machine Shoulder Press - 15 – superset with next exercise
Lateral Raise Machine or cables- 15 reps
Biceps/Triceps, 2 sets
Rope Curls x 20 reps - super set with next exercise
Rope Extensions x 20 reps
Chest, 2 sets
Incline chest press on smith machine – 15 reps – superset with next exercise
Chest flyes on incline bench - 15 reps
Calves, 2 sets
Seated calves raise 15-20 reps – superset with next exercise
Standing calves – 15-20 reps
Abs, compete superset, 2 sets

Hanging leg raises 20 reps – superset with next exercise
Side crunches on ball or hyperextension x 15 per side
144

Bonus #5
Wendy Fortino Posing Videos
WARNING: These videos are private and cannot be shared.
Click on the links below to view each training video. You can save the URL to your
computer for unlimited use.
Figure Comparisons – These are the “4 quarter turns”.
Figure Models – This is the model walk for NPC Figure.
Bikini Comparisons – These are the comparison stances for bikini.
Bikini Models – This is the model walk for NPC Bikini.
145

BONUS #6
Fat Burning 20-Minute Circuits
These circuits can be used in any of the 4 phases of figure and
bikini training. They are perfect for pre-prep weight loss and non-
competitor training goals. You will need minimal equipment and
most of these workouts can be done at home. Great for the stay-
at-home mom or when you can’t make it to the gym.
You need an interval timer <<<
How to do the circuits:
1. There are 5 exercises in each circuit.

2. Each exercise is done for 60 seconds, back to back.
3. Complete 3 sets of each circuit.
4. Take 1- 1.5 minute rest between circuit sets.
5. This workout should take you 20 minutes including rest.
Circuit #1 (No Equipment Needed)
Burpees (or just squat thrusts)

Jumping Jacks or Ice Skaters
Sit-ups (or crunches)
Jump Lunges (or alternating reverse lunges –fast)
T-Push-ups (can do on knees)
Circuit #2 (Dumbbells)
Renegade Rows (In plank position: complete a push-up, then do a row with your
right and left arm)
Alternating Lateral Lunges w/DB Bicep Curls
Jump Lunges (holding DB’s at side)
DB Pull-Overs (on back or bench) w/Leg Lifts (abs)
DB Squat to Overhead Shoulder Press
146

Circuit #3 (Resistance Bands or Cables)
Band/Cable Squat to Overhead Shoulder Press

Bent Over Band/Cable Tricep Kick-backs
Sit-up + Band/Cable Bicep Curl (on your back)
Plank + Cable/Band Mountain Climbers (attached to your ankles)
Squat to Row with Band/Cable
Circuit #4 (Mixed Equipment)
Pull-ups (can be assisted)

Push-ups (can be on your knees)
Decline Sit-ups (or crunches)
Leg Press or Leg Extension Machine (light to moderate weight)
DB Bicep Curl + Tricep Kickback (superset combo)
Circuit #5 (Body Weight Cardio)
High Knees
Squat Jumps
Ice Skaters
Jumping Jacks
Bicycles
Circuit #6 (Core Work)
Hanging (or on your back) Leg Lifts

Plank on Elbows
Spiderman Crunches
Frog Crunches
Russian Twist (can use 5-8lb DB or Medicine Ball)
147

Bonus #7 Private Facebook Team Page
Please note: If your Facebook name does not match the

name on the order, please contact our team at
support@kimberlydoehnert.zendesk.com/
>>>CLICK HERE TO GET ACCESS<<<
148

Need More
Help?
Private Coaching with Kimberly <<< Apply for a Complimentary Consult
149


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

About Kimberly .........................................................................................................2

Introduction to Figure & Bikini ....................................................................................4

Step 1: Get Your Mind Right.....................................................................................5

Step 2: Follow a Progressive Training Program ...................................................... 17

Figure Workouts ...................................................................................................... 22

Cardio Training ....................................................................................................... 67

Step 3: Master Your Macros................................................................................... 69

Supplements ......................................................................................................... 101

Step 4: Nail Your Peak Week ............................................................................... 104

Step 5: Pose & Present Like a Pro ........................................................................ 114

Contest Day Tips ................................................................................................... 122

Competitor Checklists ............................................................................................ 127

Bonuses ............................................................................................................... 134

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

Fat Chick Turned DC’s Toughest Trainer

What I Learned In the Military

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

The competitors are judged solely on muscular symmetry and definition.

A typical figure competition includes two rounds, though this varies by

The bikini competition was created as a category with much less

Let’s get started!

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

Get Your Mind

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

How cool would that be?

1. Clean house and get organized.

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2. Take the Stage Ready Quiz™.

Stage Ready Quiz <<< Get results instantly!

3. Take your measurements.

Take these measurements:

Each competitor is different, and it takes a specific amount of time to achieve

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

DATE WEIGHT WAIST/NAVEL CHEST HIPS QUAD BICEP CALF BF %

Here's how it works:

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

5. Create a binder or online folder for your training.

6. Choose your show.

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7. Attend a local event.

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

Q: When should I do cardio? Is there a more optimal time?

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

A: Immediately. Supplements are definitely needed as you are restricting calories

Q: Do I need to tan even if I am African-American?

Q: Can I get competition ready by just doing cardio?

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

Q: Can I still have a glass of wine or two on this plan?

Q: Are fat burners really necessary?

Q: Do I have to join a gym to do the workouts?

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

Q: How long does it take to be ready for a competition?

Q: When should I begin practicing my posing?

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

Q: I am having problems cheating on my diet. Is this going to keep me from

Q: What if I don’t want to compete? Will this program help me get a

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com

©2015 Fitness 4 Life Consulting Inc. | Contest Prep Secrets | www.figureandbikiniprep.com