
This timeline will give you an idea of what you need to do during your contest prep for a bikini, figure, physique or bodybuilding show. Being prepared is VERY important so get out your calendar and write some of the following important steps down.
Prior to 20 weeks to your contest
- Finding a prep coach if need be. Make sure you leave plenty of time for prep. If you have 20 pounds to lose, don’t seek out a coach at 12 weeks and expect miracles. Find a coach well before your prep should begin, somewhere 22 or more weeks before your show. (What to look for in a good prep coach)
- Research information (See Costs of Competing)
- Contest date has been chosen (See Choosing and Registering for Show)
- Get your diet and exercise plan in place. Stick to it and be consistent. (See How Much to Lose and How to Cut Calories)
- Start tracking weight and macro-nutrients. You need to know where your metabolism is at before you can start dieting down.
- Take progress pictures 1x per month in poses
12-20ish Weeks out
- Cut phase on! Work hard and stay focused.
- Get a workout buddy. Have someone to hold you accountable.
- Track macros. I use MyFitnessPal.com
- Do a daily or weekly weigh in to track weight
- Track workouts
- Start to cut calories or add cardio slowly! (See How Much to Lose and How to Cut Calories)
12 Weeks out
- Get your federation membership card specific to your contests (example NPC, NANBF…). (See Federations Explained)
- Practice posing everyday from here on out.
- Start by holding each pose for 30 seconds, then increase this time daily or weekly.
- Attend posing sessions if needed (highly suggested).
- Start thinking about suit and shoe options- where to buy, new, used etc.
8 weeks out
- Buy DIY tanning products specific for bodybuilding shows such as Jan Tana or Dark As (not necessary if using the event spray tanner). (also see DIY Tan- NO PROB and Your Competition Tan- What to Expect)
- Buy bikini glue such as bikini bite spray (not roll-on) or 3M spray adhesive ($3 at Menards).
- Buy competition suit, heels, jewelry.
- Print out registration forms for your contest, find out when they are due. (See Choosing and Registering for a Show)
- Posing practice everyday, in suit and heels. If no heels yet, where any 4-5″ heels you own.
- Practice walking in your heels around the house.
- Make sure you know the entry form date for your contest! (yes, stated again)
6 weeks out
- Take progress pictures every 2 weeks in poses.
- Make travel plans if show is not local.
- Send in entry form and payment for contest.
4 weeks out
- Continue with progress pictures.
- Continue with posing and routine practice.
- Buy make up for contest day (not necessary if you are having a professional do your make up the day of)
- Make tanning appointment with the contest event tanner (if you are not using your own DIY products)
- Make hair and make up appointments (not necessary if you are doing it yourself).
- If you are DIY hair and make-up: practice. Do a dry run. Dark make up isn’t always easy!
- Make a travel packing list and a day of show packing list. (See below)
- Have suit altered if need be.
1 week out
- Peak week diet and workout!
- Print off check lists for show day.
- Finalize packing list.
- Finalize food list and meals.
- Directions to venue and check-in locations.
- Practice all routines and posing in costumes everyday.
Show Day!
- Have fun!!!!
- See What to Expect on Show Day, Your Competition Tan and What to Expect, DIY Competition Tan, Show Day Packing List and other competition articles!
Also check out:
- Cut phase 2014
- Build phase 2014
- Contest prep 2015 – Calculations and initial plan
- My weekly cut phase updates
- Competition Articles and Info
- Get Fit. Go Figure!’s Dynamic Fitness Services
You are AWESOME!! Thank you!
This is SO great! I am printing this now!
I just want to thank you for sharing so much great information! It is all so helpful and motivational! You look great and you are helping motivate me toward wanting to try a bikini competition for the first time. I never thought in a million years I would be interested especially at almost 40 but your posts are so helpful and make it seem achievable!
I am glad you are finding this info helpful
Don’t be afraid to reach out with questions, feed back or things you want to see on this blog!