Everything You Need to Know About Bikini Bodybuilding Competitions

13 minute read

So you’re interested in Bikini Bodybuilding. Dude, that is freaking awesome! I’m happy you’re here.

In this guide, we’ll dive into ALL the basics of Bikini. After reading this, you’ll have a solid understanding of the fundamentals, and you’ll walk away knowing how and where to start your Bikini journey.

Bikini competitions have become a lot more popular in recent years. Things like Instagram and Youtube have allowed athletes to share their journeys and transformations with a bigger audience, bringing more awareness to the sport and what it has to offer. 

While this surge in popularity is awesome, it also means that many women are interested in competing but still need help learning what Bikini is all about and how to get started. 

Before we go any further, let me introduce myself. 

I’m Sam. I’ve been competing in Bikini since 2017, and I remember how overwhelming it is when you first enter the world of bodybuilding and competing. If you could only have seen my reaction to the whole process of getting my competition tan. Whoa, buddy. I wish someone had given me a heads up. Let’s just say — I was not prepared for all the nakedness going on. 

Since that first competition, I’ve earned my NPC national qualification, my OCB Bikini Pro status, and I’m now a Bikini Competition Prep Coach! 

If you have no idea what NPC, OCB, or Pro status means — no worries — you’re exactly where you need to be. 

When you first start thinking about doing a Bikini competition, turning to Google for guidance is usually the first step.. Then comes the holy crap moment. The information is out there, but it’s scattered all over the place, and it’s hard to find something that gives you a clear, and complete picture of what it’s really like.

That’s where this guide comes in! Woohoo!

Whether you’re seriously considering starting your first prep and stepping on stage or you’re just curious to see what Bikini is all about, you’ll find everything you need here. This guide is an excellent resource for anyone who wants to better understand the sport, its requirements and what it takes to become a Bikini athlete. 

From what the Bikini bodybuilding is and what the judges are looking for to the investment of time and money — we’re covering it all. 

What is Bikini Bodybuilding? 

What image pops into your head when you hear the phrase – female bodybuilder? A lady Arnold Schwarzenegger in a sparkly bikini, maybe? 

Totally fair. Some female athletes fit that image. Bikini is very different – think a bit more Nike fitness model than Arnold. 

Bikini is just one of the many divisions in bodybuilding. While having muscle is a must -- Bikini is more focused on bringing a toned feminine physique to the stage rather than packing on slabs of muscle. 

Bikini bodybuilding is all about bringing a fit, healthy, and balanced physique to the stage while still emphasizing femininity. 

A Quick History Of Bikini Bodybuilding

Don’t worry — I’ll keep this quick!

Bikini is one of the newer divisions in the bodybuilding world, officially introduced in 2010. 

Before Bikini, the female bodybuilding categories demanded a higher level of muscle mass. The Bikini division was created to appeal to a broader audience by requiring less muscle while still maintaining a sculpted, lean physique. Spoiler alert—it worked!

Bikini competitions became a favorite for women who wanted to display a sculpted, lean physique without the extreme size and leanness required by other divisions. Thanks to the more accessible standards, Bikini competitions exploded in popularity. 

Social media has helped spread awareness and made Bikini more desirable to even more women. Today, it’s one of the most competitive divisions in bodybuilding.  In fact, the 2023 Bikini Olympia featured 49 competitors—more than any other division!

For many women (myself included), Bikini has redefined what it means to be a female bodybuilder, expanding the sport’s appeal and opening the door to the world of bodybuilding.

What Types of Women Do Bikini Competitions? 

Bikini competitions attract a wide variety of women, each with their own reasons for wanting to compete. While everyone’s journey to the stage is different, there are a few common traits successful competitors share.

The Fitness Enthusiast

Many Bikini athletes start as fitness enthusiasts.  These women already love working out and eating healthy. They often look for new challenges to push themselves to the next level; Bikini is a natural next step. These women genuinely enjoy the structure and discipline that comes with prep. Stepping on stage and showcasing their results is just the cherry on top. 

The Goal Setter

Bikini competitions also attract women who thrive on working toward goals that push them. They are driven by the desire to challenge themselves by working toward a tangible goal. Prepping for a Bikini competition—the training, diet, and posing—gives them a clear and rewarding goal to focus on.

For these women, it isn't just about reaching the goal. Instead it's also about proving to themselves they can do hard things. They relish the challenge, and pushing their limits and they strive to discover what they’re truly capable of. The reward isn't just reaching the goal, it is the journey itself.

The Dedicated Athlete

Bikini competitions also attract women with a background in competitive sports. The discipline needed to focus on the training comes more naturally to these athletes, and competing in Bikini allows them to continue to channel thier inner athlete.

Bikini prep can provide the sense of focus and drive similar to what they had in collegiate sports. It is a great way to embrace their athletic side and fuel their cometitive spirit.

A Mix Of It All

More often than not, successful Bikini competitors embody a blend of all these traits.

Many athletes come into Bikini competitions already loving fitness and pushing themselves in the gym. They thrive on setting ambitious goals and working through challenges. It also offers an outlet for a competitive soul to feel fulfilled. 

They enjoy the discipline and structure that prep demands, and they see it as a test of their mental toughness.

Of course, these traits don’t apply to every competitor who excels in Bikini—these are just some of the common qualities I’ve noticed in the most successful athletes.

What is Bikini Prep? 

Alright, so we’ve covered the basics of Bikini Bodybuilding, delved into its history, and talked about the traits many successful competitors possess. Now, let’s get into the nitty-gritty of what Bikini prep actually involves. Woohoo!

Bikini competition prep has come a long way since I first stepped on stage in 2017 — or maybe I’ve just learned a lot since then? Honestly, it’s probably a bit of both. Looking back at old podcasts and vlogs, it’s very apparent the approach to prep has evolved significantly. 

All the way back in 2017, most competitors followed strict meal plans, chugged a gallon of water, and ate six small meals daily. A typical prep was the standard 12 weeks, and you’d sign up for your show the day you decided to start prep. Peak week was considered this magical, mysterious time where you’d manipulate water and sodium, hoping for miraculous changes in your physique —  because, you know, science.

While some coaches still use some of these outdated methods, it’s crucial to separate fact from fiction and recognize gimmicky (or lazy) tactics for what they are. We’ll dive into what a smart and sustainable prep looks like – a structured and strategic process. Prep is a journey, one that challenges you mentally and physically. 

Bikini prep isn’t just about diet and workouts — it’s a comprehensive process that involves managing your time, emotions, mindset, and motivation. Mental toughness plays a huge role in seeing prep through to the end.  There will be days that test you in prep, days where the demands on you feel overwhelming, and it is in these moments, that your mindset becomes just as important as your physical readiness. 

We will break down what Bikini prep entails — from diet and training to mental preparation.

So, let’s dive in! 

What Is Involved in a Bikini Prep? 

Simply put, prep is the process of getting your body ready to step on stage and aiming to meet the judging criteria as closely as possible.

This is done through strict dieting, intense training, and mental toughness. These elements work together to help athletes bring their best possible physique to the competition.

The Importance of Diet In Prep

Diet is at the core of any successful prep. The goal is to reach the proper level of conditioning (which refers to how lean an athlete is), but it isn’t as simple as eating less. Instead, it’s about finding the right balance of macronutrients—protein, carbs, and fats—to support muscle retention while losing body fat. Every meal is tracked meticulously to make sure progress stays on point.

Training During Bikini Prep

Training during prep involves a combination of weight training and cardio. Weight training helps maintain muscle, ensuring athletes bring a full and muscular physique to stage. Cardio is used to reduce body fat levels, but like diet, there’s a fine line between enough and too much. 

The goal of training isn’t just to get lean but to create the right proportions, shape, and balance for your body. Athletes want to maintain muscle in key areas like the glutes and shoulders while keeping the waist small and core tight.

Mental Toughness In Bikini Prep

Mental toughness is just as important as the physical work in Bikini prep. Prep isn’t always easy, and staying motivated when calories get low and workouts feel tough can be challenging. Managing the mental ups and downs, staying disciplined, and keeping a positive mindset are critical to success.

Prep is about pushing through doubt and discomfort. When the mind says to quit, or it’s too hard, how an athlete handles those moments sets them apart. 

Bikini Prep Diet and Nutrition Strategies

When it comes to Bikini prep, diet is the biggie. Nutrition is the biggest driver of getting stage lean. The goal of a prep diet isn’t necessarily to improve general health but to bring a physique to stage that meets all the judging criteria to the best of the athlete’s ability. 

Let’s dive into what a typical Bikini prep diet looks like and how competitors use nutrition to reach stage-level conditioning. 

The Reality of Dieting in Bikini Prep

Before we go any further, it’s essential to acknowledge that Bikini prep diets are intense. If you’ve struggled to follow a structured diet or the thought of following a strict plan sounds horrific, you might want to reconsider whether now is the best time to start a Bikini competition prep. 

Prep diets are unforgiving and non-negotiable. You must be disciplined, consistent, and willing to make sacrifices to stick to the plan. There is little room for improv or guesswork. A prep is a commitment to eating in a calculated and strategic way. 

If that doesn’t sound like something you’re ready, willing, and able to handle yet — that’s okay!  There is no rush. Bikini competitions will be there when you’re ready. 

During prep, every bite matters. That's why tracking food is so important. Meal plan or macro tracking — it doesn't matter. Every calorie must be tracked to ensure athletes hit their calorie and macro targets.

A prep diet is all about balancing protein, carbs, and fats. Each macro plays a specific role in helping you reach your physique goals:

• Protein – Protein supports muscle growth, maintenance, and recovery. During prep, it's crucial for preserving muscle mass while in a calorie deficit. Unlike carbs and fats, protein intake usually isn't reduced because it's key to maintaining muscle during dieting, along with consistent weight training.

• Carbs—Carbs provide the energy needed for training and daily activities. They play a role in recovery by replenishing muscle glycogen. As prep progresses, carb intake is often reduced, but they remain an important part of fueling performance.

• Fats – Fats are essential for hormone balance and overall health. While fats are typically lowered during prep, they’re never completely cut out, as they’re crucial for keeping the body functioning properly.

Most athletes use apps like MyFitnessPall to log daily intake. I use MyNetDiary to track my food in prep and in my off-season. Tracking provides the data necessary to make adjustments based on progress.  Think of tracking data like Google Maps for your coach — it shows them if you're on track or if adjustments need to be made.

Food Choices on Prep

A Bikini prep diet typically centers on minimally processed foods, which are easier to track, nutrient-dense, and more filling—key for keeping energy up when calories are lower.

Here’s a short and not-all-encompassing list of the types of foods that you’ll commonly see someone eating during prep.

• Protein Sources: Chicken breast, lean beef, fish (salmon, tilapia), egg whites, low-fat Greek yogurt, cottage cheese, and protein powders.

• Carbohydrate Sources: Rice, oats, potatoes, fruit, veggies, rice cakes, barley, cream of rice, and sweet potatoes.

• Fat Sources: Avocados, nuts, seeds, peanut butter, olive oil, and whole eggs.

Focusing on minimally processed foods helps ensure you get the vitamins, minerals, and macros needed to support a lean, muscular physique while feeling your best throughout prep.

This doesn’t mean there’s zero room for more processed options. Many athletes work in diet pop, sugar-free versions of foods, and condiments to keep meals interesting, especially when calories get low. The key is finding ways to stay satisfied while staying on track.

Meal Plans vs. Flexible Dieting (IIFYM)

In Bikini prep, the approach to diet generally falls into one of two categories: meal plans or macro tracking, each of which has its own pros and cons.

Meal Plans

Meal plans provide set meals and specific portions, typically built by a coach. There are two main types:

Traditional Meal Plans: These are non-negotiable. The coach specifies precisely what and how much to eat. Six ounces of chicken means six ounces of chicken; no substitutions or modifications are allowed.

Flexible Meal Plans: These provide athletes with options. For example, if the plan suggests 6 ounces of lean protein, the athlete might have the flexibility to choose from six ounces of chicken, fish, turkey, or pork. However, athletes are still required to stick to the specified meal size and breakdown created by the coach.

Pros of Meal Plans:

• Precise data for coach and athlete to make adjustments

• Simplifies choices and removes guesswork

• Easier to follow consistently

• Minimizes decision fatigue (helpful in the later stages of prep)

Cons of Meal Plans:

• Can feel restrictive beyond just the calorie limitations

• Less flexibility, potentially leading to cravings

• May contribute to post-show rebound if overly strict

• Can make social situations or “normal” life harder to navigate

Macro Tracking

With macro tracking, athletes are given daily macro goals (protein, carbs, fats) and have the freedom to choose foods that fit these targets. This approach is often called If It Fits Your Macros (IIFYM).

Pros of Macro Tracking:

• Greater variety in food choices

• Allows occasional treats within macro limits, helping to reduce cravings

• Typically feels less restrictive

• Makes it easier to navigate social situations and “normal” life

Cons of Macro Tracking:

• Requires more decision-making, which can be mentally tiring

• More room for error if tracking isn’t precise

• Higher responsibility on the athlete to make balanced choices

• Potential to fit in too many “treats” while hitting macros, which could impact results

Which is Best?

I’ve prepped using all three approaches—strict meal plans, flexible meal plans, and full macro tracking. Personally, macro tracking has been my favorite. Having the freedom to include a small treat occasionally while still hitting my macros made a huge difference in feeling less restricted. 

Many athletes, myself included,  who use macro tracking often create their own meal plans to streamline choices and reduce decision fatigue. The key difference? When they want to switch it up, they can, without feeling like they are going “off plan” or “cheating.” 

Ultimately, the best approach is the one that works for you, is sustainable throughout prep, and sets you up for success post-prep.

Meal Timing and Frequency

Meal timing can vary between coaches and athletes; some put a lot of emphasis on it, while others don’t. Research shows that as long as you hit your total daily macro goals, timing isn’t critical to overall results. 

However, carb timing can be more helpful as calories and carbs decrease later in prep. Eating carbs closer to workouts can help fuel performance, and consuming them post-workout may assist in replenishing glycogen stores to support recovery. But if carbs aren’t especially low, a regular lifting session isn’t likely to fully deplete glycogen stores.

Meal frequency is also primarily a matter of personal preference. However, avoiding eating fewer than three meals per day is generally recommended, as spreading macros across the day can better support energy and muscle maintenance.

Some competitors prefer eating 5-6 smaller meals throughout the day, while others enjoy eating 3-4 larger meals.

Ultimately, meal timing and frequency shouldn’t be a source of stress or dictate your life. The best choice is what feels natural and sustainable for the athlete’s routine and goals.

Caloric Intake and Individual Differences

So, the big question you might be asking is, “How much do competitors eat on prep?!”

Well... it depends. I know—not the answer you were hoping for.

Every athlete’s caloric needs are unique, and there’s no one-size-fits-all number. Several factors determine how much food an athlete needs during prep:

• Weight/Fat to Lose: The more an athlete needs to lose, the lower their calories may go as they progress.

• Daily Activity Levels: Someone with a desk job may need fewer calories than someone with a physically demanding job.

• Metabolism & Diet Response: Each body responds differently; some burn more calories naturally.

• Personal Details: Height, age, current weight, and body composition all impact calorie targets.

• Timeline to Competition: More time often allows for a less aggressive deficit.

• Current Maintenance Calories: An athlete’s starting calorie level can influence how low their calories might need to go by the end of prep. Generally, the higher the starting maintenance calories, the less likely they’ll need to reach extremely low levels, but this isn’t always guaranteed.

As the show approaches, calories can get quite low, especially for smaller athletes aiming to reach a stage-ready level of leanness. Prep calories can range from 1,000 to over 2,000, depending on all these factors. Remember, this is temporary, with the sole goal of reaching a conditioning level beyond the typical standard of “lean.”

Final Thoughts on Diet in Prep

The prep diet is a huge factor in whether an athlete reaches the stage in optimal conditioning. While strict, Bikini prep diets don’t have to feel bland, boring, or unenjoyable. Whether you follow a meal plan or track macros, both approaches are about finding the right balance to reach stage-ready conditioning, maintain muscle, and sustain the intensity of prep.

More Coming Soon!