How to Win Your First Bikini Fitness Competition?

How to Win Your First Bikini Fitness Competition? Jessica Ortiz, who achieved various fitness awards in her fitness competitions, shared about the exercises she does to get the best results, her bikini competition prep meal plan and advice for people who are thinking of becoming vegetarian
Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

 

THIS BIKINI BODYBUILDER KNOWS HOW TO WIN COMPETITIONS

“Each workout [for competition prep] is meant to be performed at a heavy volume with hopes of breaking personal records.”

Name: Jessica Ortiz
Occupation: Cast Member
Location: Whittier/CA/United States
Height: 5’0″
Weight: 115lbs (off season), 100lb (stage ready)
Training: Bikini Bodybuilding

Fitness Awards:

2014 – Ironman Naturally: 1st Place in Bikini A & 2nd Place in Overall Bikini
2014 – Muscle Contest: 4th Place in Unlimited Open Bikini A
2014 – West Coast Classic: 2nd Place in both Novice A & Bikini A
2015 – Muscle Contest: 1st Place in Bikini A & 4th Place in Overall
2015 – San Diego Championships: 1st Place in Bikini A & 3rd Place in Overall Bikini

Q: Tell us a little about your childhood/life and how you eventually found the vegan lifestyle

I was born and raised in San Juan, Puerto Rico, but moved to Southern California with my parents at the age of 13. I have been a vegan for over two years and a bikini bodybuilder for one year, competing under the National Physique Committee.

“I have managed to place in all five competitions and earned four national qualifications.”

Having graduated from Cal-State Dominguez Hills with a Bachelor of Arts degree in Sociology, I have a wealth of knowledge and an understanding of the social issues related to diet and fitness. This knowledge, coupled with my love and empathy for all animals, led me to initially become a vegetarian and later, a vegan.

I understand both the health and environmental benefits of living a vegan lifestyle. I decided to become a vegan after my father introduced me to the cruel reality of animal abuse. To me, it’s all about the love and compassion for animals, and causing the least amount of harm possible to all living things.

“I consider one of my greatest achievements to be the moment I decided to use my hobby as a way to educate others about veganism.”

Q: What has been the hardest obstacle for you to overcome in your life?

Adjusting to change can be difficult, especially when the individual has to cope with stressful and complicated situations. For me, moving to California was one of the hardest things to overcome – a life transition filled with anxiety, feelings of uncertainty, and sadness.

Los Angeles became the unknown territory for me, making it difficult for my family and me to jumpstart a successful life. For instance, middle school became the center point of all my fears. The thought of setting foot in a classroom created a sense of doubt and refusal to attend school. Thanks to my parents’ love and support, I was able to fight my fears and continue with my education.

Q: How did you become interested in bikini bodybuilding competitions?

It was through social media that I learned about the beauty and elegance of being a bikini bodybuilder. Seeing stage shots of the competitors triggered a desire to follow in their footsteps. However, I was clueless on what it took to become a bikini bodybuilder.

Thanks to the guidance of my personal trainer, Benigno Tehuitzil, I was then able to step on stage as a “vegan” bikini bodybuilder. Benigno coached me for 12 weeks, guiding me through a strict vegan meal plan. Although it was a very long prep, it was also extremely rewarding.

“The prep taught me about discipline and the value of sticking to your long term goals.”

Q: What exercises would you choose if you could only do three?

It’s leg day, and the time has come to pre-set the squat cage, to unload the bar, and to prepare yourself mentally for what’s about to come. The mind starts to wander, and self-doubt pollutes the brain with negative thoughts.

Out of nowhere, you snap out of the mental struggle, and a rush of empowerment starts running through your veins. Before you know it, you are freeing yourself from all insecurities by fulfilling your mission: to squat.

Being dictated to the weights helped me overcome my fear of the gym. I did this by constantly performing three exercises:

These exercises encouraged me to feel comfortable in the weight room, and are now my favorites. Now I feel in control of my mind and body.

Q: What does your bikini competition prep meal plan look like?

Below, you will find a list of plant-based foods I included into my meals:

  • Carbohydrates – Oats, jasmine and brown rice, sweet potatoes, and rice cakes
  • Protein – Tofu, edamame, seitan, tempeh, items by Beyond Meat, and the occasional plant-based protein powder
  • Healthy Fats – Raw almonds, chia seeds, hemp seeds, and hummus

Q: What did your training look like for a competition?

To build a complete physique during a contest preparation, one can perform isolation exercises.

“For instance, a great movement for isolating the hamstrings is the stiff-legged deadlift. It’s an exercise that I’ve incorporated into all my competitions’ prep, for detail and separation.”

During the beginning of a prep, I continue to lift heavy by performing four sets with a variation of 15, 12, 10 and eight sets per exercise. Toward the end of the prep, I transition into light volume, high reps at five sets of 15-20 reps routine. Below, you will find the six-day workout split for a competition prep:

  • Day 1 – Glutes (isolation movements)
  • Day 2 – Shoulders and Core (end with a 30-min cardio session)
  • Day 3 – Legs
  • Day 4 – Rest
  • Day 5 – Glutes and core (end with a 30min cardio session)
  • Day 6 – Back, Biceps and core (end with a 30min cardio session)

Off-season is the gateway to gains. After every contest, I create an off-season program, one to keep me motivated to continue working on my weaknesses. This particular off-season, I have been focusing on increasing all around muscle mass.

I still follow the same split as a competition prep, but with a different number of reps. Each workout is meant to be performed at a heavy volume with hopes of breaking personal records.

Q: What advice about fitness in general would you give that you don’t commonly see in magazines?

I believe fitness to be an open book.

Most likely, each and every fitness enthusiast will advise future athletes that the key to building a better and stronger physique is dedication, discipline, and willingness to put in the work.

“In my opinion, there is no ‘secret sauce’ or recipe to fitness.”

For those who seek an easy way to get fit, to shred those extra pounds by next week, or to reach a fitness goal fast, I would suggest to stop investing in crash or fab diets.

Instead, invest in long-term goals, goals that will help you tailor your current lifestyle into one that’s more fitness-oriented.

For instance, set a goal to stay healthy and fit year round.

Q: What uncommon activity do you schedule into your daily routine?

Fitness is like a full-time job. One that requires discipline and consistency. What for some might seem uncommon, I see it as part of my daily routine. Like the process of prepping meals ahead of time, drinking a gallon of water on daily basis, and scheduling gym sessions before anything else.

“Like I mentioned before, fitness should be a lifestyle and not a goal with an expiration date.”

Q: What are some common misconceptions about veganism?

Two years ago, I switched to eating completely vegan. This new lifestyle has given me the opportunity to educate others about the misconceptions of veganism. I address false ideas and myths that could possibly discourage those seeking a healthier and compassionate lifestyle.

For instance, the belief that a plant-based diet is detox is a misconception in a way. Yes, it can be detoxifying and applied a few times throughout the year, but true veganism is a lifestyle, not a once-in-a-blue-moon cleanse. I’ve learned first-hand that all popular vegan myths are supported by incorrect mainstream beliefs, such as vegans can’t build muscle on a plant-based diet.

“Vegans easily get enough protein in their diets.”

A vegan diet has tons of plant foods that contain complete proteins. The truth is that we don’t need to consume meat to be healthy.

Q: What advice do you have for people who are thinking of becoming vegetarian?

As a vegan bikini bodybuilding competitor and athlete, these protein-rich vegetarian foods were the most beneficial to my muscle development:

  • tofu
  • edamame
  • seitan
  • tempeh
  • lentils
  • quinoa
  • chia seeds
  • almonds
  • nutritional yeast
  • peanut butter

I also found myself researching different meat alternatives to help fulfill the desire to consume meat. Plant-based meat alternatives (e.g. veggie burgers) helped make the transition into veganism much easier. I’ve also tried a variety of plant-based protein powders that contained different protein sources such as pea, brown rice, soy, algae, spirulina, and hemp.

For more ideas on how to win your first bikini fitness competition, watch this video – How To First Bikini Competition

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – How to Win Your First Bikini Fitness Competition

 

Bikini Bodybuilding Competition Tips from Magda Dantas

Bikini Bodybuilding Competition Tips – Magda Dantas, a bikini bodybuilding athlete, shared about the exercises she does when preparing for competition, her bikini competition prep meal plan, her advice on fitness and for people who are going vegan.
Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

 

MAGDA KNOWS HOW TO MEASURE PROGRESS

 

“Make a habit of recording what you have eaten throughout the day – look at what’s working and what’s not. Every two weeks, check your progress and take photos to measure progress.”

Occupation: Relationship Manager, Financial Services
City/State/Country: Sydney, Australia (originally from Sao Paulo, Brazil)
Age: 32
Height: 5’4″
Type of Competing: Bikini bodybuilding
Weight: 114lbs.
Instagram: @MissDantas

Q: What was the hardest part of going vegan for you?

Definitely not the food, the food is easy. Vegan food is delicious, nutritious, creative, and fun!

“The hardest part is social acceptance: going out with friends and not being able to choose anything from the menu.”

Food is such a big part of our lives, with family gatherings, celebrations, traditions – it’s huge! I guess I came in at a good time; the vegan movement has grown so much in the last five years. More and more restaurants and other eateries are popping up. I get so excited every time I hear of a new restaurant or festival products reaching Aussie shores, catered for vegans.

Q: How did you become interested in bikini bodybuilding competitions?

I have been big on fitness from an early age. I started going to the gym (on and off) since I was 14. When I go long periods of time without lifting weights, I feel that something is missing and I just don’t feel good about myself.

Becoming interested in bikini competitions came alongside veganism; I was determined to help debunk the myth and popular misconception that you can’t build muscles and lose fat on a vegan diet.

I noticed there were many vegans doing similar things, and I wanted to be part of this choir of strong voices promoting healthy, happy, conscious, and compassionate living.

Q: What exercises seem to get you the best results?

“Although I don’t really like them, lunges give the best result for my lower body and core. It builds stronger legs and glutes.”

All lunges! Walking Lunges, Reverse Lunge, Side lunge, Lunge Jumps, Split (Squat) Lunge, Lunge Oblique Twist – name it!

Another very effective training for me is pre-fatigue sets for the body part you are working on for the day. For example, if I am targeting glutes, I would do four to five heavy sets on the seated leg extension machine so the glutes can play a major role in the lunges and squats.

The purpose of the pre-fatigued training is to go into the compound movement with the primary muscle (in this case, quads) fatigued by the isolation movement (leg extension); however, the trick is not too rest for too long, which otherwise defeats the purpose of using this method.

Q: What did your bikini competition prep meal plan look like?

On Sunday, I would cook a whole bunch of black beans, adzuki, or lentils (about 500g) that would easily last me the whole week (any leftovers I’d keep in the freezer for the following week).

“Beans and lentils were my main staple during bikini prep. They provided complex carbohydrates, protein, iron, fiber, and prebiotics in order to give me energy and support a healthy digestive system.”

Breads, rice, and sugar (including fruits, except berries) were a no-no unfortunately.

Two weeks leading into competition:

  • I further decreased my carb intake and had scrambled tofu with two cups of greens (asparagus, broccoli, spinach, zucchini, green beans) for breakfast.
  • Breakfast: I’d use rolled oats with a little bit of rice milk, a handful of berries, and 10g almonds or Ezekiel bread (not really a bread, more like a sprouted loaf, in my mind) with hummus or almond butter.
  • Lunch: My typical day would consist of 150g of beans or lentils, two cups of greens, and an additional protein on the side (veggie sausage, baked tofu, baked falafel).
  • Snack: Hummus was my go-to with celery or cucumber sticks.
  • Dinner: I would have a salad with greens, seeds (pumpkin seeds, hemp seeds), avocado, kale, broccoli and tempeh. My favorite salad dressing was made of tahine, tamari sauce, and garlic. I also enjoyed zucchini noodles (or zoodles as they call it!) with lentil tomato sauce or veggie mince san choy bao.
  • Sometimes I would treat myself to a low-carb high fiber cracker, protein shakes for post-and pre-workout, green and dandelion teas, and plenty of sleep!

Q: Philosophy on supplements, and which ones you take?

I do take protein shakes and BCAAs during competition prep for extra protein and energy to fuel my workouts. But if you are not preparing for a competition and your diet isn’t as strict, a wholefood diet will provide more than enough required amounts of protein.

Q: What does your training look like for a competition?

It varies during the 10-12 weeks of preparation. As we get closer to comp day, the intensity ramps up a bit. Two weeks leading into competition, you will see me in the gym twice a day, six days a week. An ab session in the morning and weight training in the evening.

“Weight training is very intense, circuit-based with lots of sets and reps with minimal rest. Basically, it’s weight training that’s adapted to burn as much fat as possible.”

Q: What advice about fitness in general would you give that you don’t commonly see in magazines?

Keep track and keep it consistent. Something like the MyFitnessPal app.

Make a habit of recording what you have eaten throughout the day – look at what’s working and what’s not.

Every two weeks, check your progress and take photos to measure progress.

I was fortunate to have a fantastic coach and mentor in Ben Handsaker (director and co-founder of AbStacker).

Through a collaborative process, Ben was able to cater a meal plan in line with my vegan requirements while still providing what I needed to get competition ready.

Ben would remind me to trust in the process. From my experience throughout this journey, it has taught me to be patient.

It takes a while to see results and for the body to adapt in order to start seeing visible changes. DON’T GIVE UP!!!

Q: What are some common misconceptions about going plant-based?

Protein, protein, protein! It’s almost an obsession! The whole meat and dairy industry has done a brilliant job getting us protein-obsessed, and for many years, I fell into that scaremongering propaganda. I have thought about vegetarianism and veganism for a very long time since my teenage years.

When I was 14, I attempted to remove red meat from my diet and did so for two years; however, I kept being pressured by family, friends, and my doctor at the time to start eating meat again, as my iron levels were low. Unfortunately, I took that step back and started eating meat again.

I have never been big on meat and taking that step back really upset me, but I didn’t want to fall ill as I was led to believe.

“Years later, I decided to go full vegetarian and this time do my research and take the necessary steps to have a nutritious diet and not be influenced by what other people think.”

They are not qualified dieticians, and yes, you can be in perfect health eating a plant-based diet. And that is why we need more vegans on stage to once and for all remove all those misconceptions about plant-based diets.

Q: What advice do you have for people who are thinking of becoming vegetarian?

“My number one advice is to take your time; give your body enough time to adjust to the change in your diet.”

Many people do a full transition from day to night. If that works for you, then great, I salute you. But for me, it took time. I had been a meat eater for years; I first removed red meat, then chicken and fish, and months later, dairy, and a year later, eggs.

In the meantime, I did tons of research looking for dairy and egg alternatives, recipes to try, why some vegans had failed, and mostly importantly, I accepted that I won’t be perfect – I have two cats and I feed them meat (yes, I have read that some cats succeed on a vegan diet, but others don’t, so I prefer not to take the risk; I love my furry friends too much).

Listening to Colleen Patrick-Goudreau podcasts (recommended by a vegan friend) helped me overcome some angry and sad feelings I had at the time.

I wanted it to be perfect, I wanted to have all the answers, especially when you get scrutinized again and again by all sorts of pro-meat arguments.

“Some of them are valid, but most of them are just a load of rubbish, and listening to podcasts, reading, and talking to vegans helped me find my own definition of perfection and be in peace with myself.”

To get more bikini bodybuilding competition tips, watch this video – Bikini Competition Guide – EVERYTHING YOU MUST KNOW

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Bikini Bodybuilding Competition Tips