The diet, workouts, and small habits I used to prep for a bikini competition without a coach. “Die with memories, not dreams.”
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My Weight Loss Story Recap
My weight loss journey has unfolded in stages over the past 25 years. At 19 I reached my highest weight—well over 150 lbs—and gradually lost about 20 pounds over the next two decades. Eventually I settled into a plateau around 125–130 lbs that still felt heavy for my frame.
By 2017 I decided to push for another ten pounds lost, and I succeeded by focusing on what and why I was eating. Even after that success, by late 2019 I still didn’t feel my physique matched the healthy lifestyle I was living. I was eating well and exercising, but I wasn’t satisfied. That dissatisfaction, paired with a bit of midlife motivation and an empty-nester mindset, pushed me to set a stretch goal: my first bikini show. When I committed to tracking calories accurately for six months I finally proved that consistent effort produced results.
What I learned over the past few years:
- You can still get fit in your 40s and beyond.
- Your metabolism is not permanently “broken.” It changes with your habits.
- If people think what you’re doing is a little crazy, you’re likely pushing yourself in the right way.
Starting Prep 6 Months Early
This year my weight hovered between 110–115 lbs, which is a healthy range for my height. Still, I wanted a better stage look than my previous show—particularly a tighter waist that wasn’t affected by too much food or water the morning of the event.
I started by weighing and measuring everything. I thought I was eating about 1,500 calories but had plenty of untracked food. Once I tracked honestly, the scale moved consistently downward.
Four weeks before a planned March show, a coach I’d contacted advised against that event. Instead of letting that stop me, I signed up for an out-of-town competition and decided to prep without a coach. From March to June I had no one checking my progress, answering questions, or helping with posing and logistics. For an amateur competitor in her late 40s, that was manageable and even freeing. Going solo saved money and removed the pressure of performing for someone else.
A gym friend encouraged me to enter the NorCal Championships in Sacramento. Once I paid the entry fee and booked a hotel, I was fully committed—spending money has always helped me stick to goals.
My Bikini Prep Diet
My diet didn’t change dramatically over the last two years; I’ve consistently eaten the same core foods and enjoy the repetition. On prep I tightened portions and tracking. For my height and weight I aimed for roughly 1,400–1,500 calories with about 125 g carbs, 150 g protein, and 30 g fat. Typical meals included:
- Egg whites and oatmeal with fruit
- Chicken on a green salad or with sweet potatoes
- Protein ice cream, shake, or bar
- Ground turkey with rice and vegetables
Within those building blocks I mixed flavors and textures to stay satisfied. A few weeks before the show I reduced calories to around 1,200 with 80–100 g carbs (except on long run days) and continued to get leaner.
Full Day of Eating Examples
These sample days are not consecutive—just examples of what I repeated frequently.
Day 1
- Breakfast: Egg whites, oatmeal with sugar-free syrup and cinnamon, turkey bacon
- Lunch: Salad with chicken, hard-boiled egg, and low-calorie dressing
- Snack: Protein bar
- Dinner: Ground turkey, rice, and veggies
Day 2
- Breakfast: Egg whites, thin sliced cheese, oats with raspberries
- Lunch: Chicken tenders with seasoning, veggies, and sweet potato
- Snack: Protein ice cream
- Dinner: Ground turkey and vegetables
Day 3
- Breakfast: Eggs, thin sliced cheese, turkey bacon, grapefruit
- Lunch: Chicken, sweet potato, summer squash
- Snack/dessert: Protein ice cream
- Dinner: Ground turkey, spaghetti squash, and green beans
The Little Things That Mattered
Track honestly: When dialing in, meticulous tracking and avoiding grazing between meals made a big difference. Untracked bites add up.
Quit Diet Coke: I gave up Diet Coke three months before the show to reduce bloating and help my waistline tighten. Cutting it out made a noticeable difference in how my abs felt and appeared.
Control sodium: Salt made my weight fluctuate by several pounds. Reducing added salt helped reduce water retention and reveal muscle definition—an important tool during the show week.
My Workout for Bikini Prep
Over 2 1/2 years I added about 10 lbs of muscle, which I measured with DEXA. My routine was consistent: roughly 45 minutes of strength training plus 45–60 minutes of running most days. Long runs got special carb consideration.
My typical strength split:
- Monday – Legs
- Tuesday – Shoulders
- Wednesday – Back
- Thursday – Legs
- Friday – Shoulders
- Saturday – Arms (often skipped)
I usually performed five exercises per day using machines, dumbbells, and barbells. I kept rest periods short—about 30 seconds—though I plan to increase weight and rest to allow heavier lifts in the future.
Peak Week
During peak week I didn’t overhaul my plan. I was already lean and eating clean, so I focused on filling out muscles by increasing carbs in the days before the show:
- Thursday: ~125 g carbs (rice, rice cakes, sweet potato, oatmeal, bananas)
- Friday: ~175 g carbs
- Saturday (show day): ~200 g carbs using easily digestible foods like rice cakes and energy gels to avoid bloating
I also limited added salt and drank about 1.5 gallons of water per day until the show, when I took only small sips to minimize bloating.
Tan, Makeup, and Hair
To save money I skipped the show tan and official makeup artist unless I was contending for a top spot. I used a DIY Pro Tan kit this year and got a much better color than previous event tans. For hair, I used a hairpiece that held curls well and spared me the cost of a professional stylist.
Final Thoughts
I believe I looked my best at this third show. The competition was strong, and the 45+ division was especially large. I didn’t place high—8th out of 12—but I made friends, learned more about posing and presentation, and had a great experience.
After the show I enjoyed pizza, nachos, and a sandwich—delicious and well-deserved. Now I’m already thinking about how to improve for next year.
Preparing for a bikini competition is challenging but rewarding. If you decide to train for one, I’d love to connect and share tips.
