BIKINI CONTEST PREP: 4 WEEKS OUT [2023]

The weeks are flying by… but I’m happy to say I’m back with another update and plan to be each week until show day! Keep me accountable?

The competition

If you’re new here, I’m competing in The Natural Viking in Bloomington, MN on 9/30/23. This is the same show I did last year, but different than the first one I did in 2018.

My overarching goal is to get my Pro card as a bodybuilder in the bikini class. Ambitious? Yep. Impossible? Nope. I’m all about finding out my personal capacity.

What is a Pro card? It’s a status earned when you take first place in the Open or Masters category of your division (again, mine’s bikini), and I could qualify in either since I’m currently 39 years old and Masters is 35+.

Check out what that looks like for the OCB federation here. You’re also then able to compete for prize money, which isn’t really what I’m shooting for. I just want to see if I can do it!

YouTube update for 4 weeks out – follow me here.

The numbers

Since I’ve competed twice before (and did a mostly okay job of tracking important metrics), I have some data to compare my current prep journey to.

For reference, I round up to 5’9. Part of my strength training goals are to maintain my height, ha!

  • 2018 – 4 weeks out: 148.6 pounds, 18.6% body fat
  • 2022 – 4 weeks out: 149.4 pounds, 20% body fat
  • 2023 – 4 weeks out: 143.1 pounds, 18% body fat

I feel good when comparing this year’s numbers to my previous two shows… of course, I’d like to see that scale start trending down again though!

the diet

I felt like I had a pretty solid week, especially coming off of travel and not having food prepped for my return.

We did decide to cut macros since the scale didn’t budge at our mid-week check-in though – now’s the time to push!

Current Macros:

  • 120 Carbs
  • 35 Fat
  • 135 Protein

Here’s what today looks like for example:

the training

My coach, Peter Fitschen, has me on the following training split (he also sets my macros):

  • Day 1 = Lower + Back
  • Day 2 = Shoulders + Arms
  • Day 3 = Lower
  • Day 4 = REST
  • Day 5 = Back + Chest + Shoulders
  • Day 6 = Glutes (focus lower)
  • Day 7 = REST

While I’d ideally take Thursday and Sundays as my rest days, my schedule doesn’t always work out like that. Most weeks I do strength training plus cardio M-F and cardio-only on Saturdays and Sundays.

My total steps for last week were ~125k – averaging 18k per day.

That’s the best way I’ve found to track overall cardio efforts. If I just work at my computer all day, I’m likely to only get in 3k steps.

Looking for help?

While I don’t coach other competitors, I am a weight loss coach for hire and my approach is different than any of the fad diets/workout programs you’ll find online. Learn more about my approach, based on life coaching, here.

Also, have you checked out my guide to help you answer the question: Why am I not losing weight? The answer might be different than what you think!

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