Having competed on a national level myself I can definitely relate to clients that decide to do so. I know first hand the hard work and dedication need to take on such a feat.
In September this year I coached my client Kyra Pavlis to her first bikini competition. I set up her nutrition plan and training for 14 weeks. She wanted to compete to prove to herself that she could transform her body and dedicate herself to hard training and diet, having never really done it before.
Initially she found the diet reasonably easy. She felt good, her body responded well, and she was able to train hard on a five day split work out. By week eight she had lost around 7kg and 6.5% body fat. The trick is to lose body fat without losing muscle mass. To do so I don’t like to cut calories too low otherwise the nutrition will not support muscle mass and the body will hold body fat. The reason being that it takes 7 calories to support a pound of fat while it take 50 calories to support a pound of muscle so naturally, I like the client to exercise more and eat more.
I had Kyra eating a very nutrient dense 5 meals a day diet, and I adjusted her macros along with calories according to her body weight and body fat and would measure her progress every 2 weeks using both calipers and our in-house Body Composition Scanner.
Something I have learnt with nutrition is that no diet works forever because the body is always cycling through anabolic and catabolic processes and every one is different. There are many different approaches that people take and I think listening to the body, and having a good coach with good intuition and experience, is paramount.
By week 14 Kyra had lost 12kg and 10% body fat and when contest day was upon her, nothing could prepare her for her first competition… there will always be nerves, but I think its important to prepare as best you can with posing and stage presence, along with a good tan!
The body has a “sweet spot” for fat loss, with women it’s 16-20% and for men it’s 8-12%. Once you have peaked and are depleted its important to increase calories so the body can maximise cell repair and go into a anabolic state for a few weeks and then you can repeat the process and drop more body fat. Here is my own transformation, and the transformation of one of my clients:
If you’re thinking about transforming your body and getting REAL results whether its for competition, summer body or just a lifestyle change, I can give you everything from nutrition plans to coaching and gym programming. A fitter, healthier, leaner you can start today!