Bikini Prep Diary {18 Weeks Out}


Update! I did it! See my final stage pictures here!

I’m not gonna lie. Telling people I’m preparing for a bikini competition (at 46 years old) is pretty bold. Especially, if you’ve never lifted weights or seen your glute muscles in those 46 years!
Yet, here I am…. 18 weeks away from a fitness comp that I’ve signed up for, and telling people about it!
This has actually been on my bucket list for many years. I’ve always wanted to see if I could be truly disciplined. I want a challenge in life. I want a reason to stick to a strength training program and stick to a meal plan. I like that it’s going to be incredibly hard!! I need something hard right now so I can stop coasting through life. My life is quite boring and needs a little spicing it up! ?

So, this whole thing could either be an embarrassing train wreck, or something I”m really proud of . I honestly have no idea! ?? So- here’s to the next 18 weeks, where I am anxious to be committed and see what happens!

I could fill my blog with hundreds of “before” photos. But for now, until I get lean and shredded and lose this layer of fat, I’ll just share this one, because it’s typical of what I look like today.

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My measurements, before the bikini prep started:

December 15 2019, 120.8 lbs,

  • chest 34.5
  • waist 27
  • hips 37
  • thigh 21
  • calf 14.5

My food on bikini prep

I’ve been trying to follow the typical bodybuilder plan. More protein, strict adherence to calories. Lot’s of veggies. In a typical day I eat:

  • Meal 1: 1 cup egg whites and toast or banana (or toast AND banana)
  • Meal 2: Plain greek yogurt with some berries
  • Meal 3: Protein bar
  • Meal 4: Chicken and sweet potato
  • Meal 5: Steak and veggies.
  • Other food I’ve been eating: Sugar Free Jello, Kodiak cakes, Deli turkey, string cheese, and hot sugar free apple cider.
Beef and broccoli body building meal
Simple meal! Broccoli slaw with steak, cooked in a skillet with soy sauce and sesame oil.

My Workouts on Bikini Prep

I’ve been doing cardio 6-7 days a week for decades. Really, just running or walking. I hardly want to stop that because it brings me so much mental peace in my life. But, I have added strength. I’ve been doing

  • Two upper body days- on machines and dumbells. Usually 6 exercises, 12 reps, 3 sets.
  • Two lower body days- on machines and with body weight. About 6-7 exercises, 12 reps, 3 sets.
  • One total body day. Still only 6-7 exercises, 12 reps, 3 sets.

My Mental Hacks to Stick with Bikini Prep

Truthfully, the biggest mental hack is that I’ve told so many people I’m doing this! Every time I think of cheating, I think about how embarrassed I’ll be to not get on the stage, or to get on the stage and not look my best!

Secondly, having a VERY clear deadline and strategy to get there has been motivating. Normally, If I have no reason to turn away a cookie, I just won’t. There wasn’t anyone holding my feet of accountability. So, I would just eat the cookie. I think of this show in June as my North Star. Everything I’m doing the next 18 weeks has to get me closer to that destination.

Random hacks I’ve been using: STAY BUSY! This has been important for me. When I am bored, I want to eat. When I am procrastinating, I want to eat. If I feel like grazing on food, I go run errands. Just getting busy and getting out of the house has been great for me!

And finally, getting my WHOLE workout done first thing in the morning. Sometimes, I like to cut it short, and tell myself I’ll finish my workout later in the day or when I get home, and I NEVER do! If I don’t finish it by 7am, it’s not getting done. So, I stay at the gym till I’m ALL FINISHED!

That’s my random rambling for today! I’ll check in at 12, 8, and 4 weeks and then the competition! AGH!!!

Beef and broccoli body building meal

Low Carb Beef and Broccoli Stir Fry

Yummy beef and broccoli in just two steps!
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Course: Main Course
Author: Amy Roskelley


  • 2 cups Broccoli Slaw
  • 4 ounces Steak strips
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil
  • 1 tablespoon soy sauce


  • Cook beef in a skillet with olive oil
  • Add broccoli slaw and continue to cook until wilted.
  • Top with soy sauce and sesame oil.
Tried this recipe?Mention @healthbeet or tag #healthbeet!

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