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Prepping for a Bikini Competition

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I am interested in doing a bikini competition and fitness modeling. I have never done either before and I am really concerned about dieting since I am vegan. There is a show that I want to do that is a little over 3 months away which means I really need to get a plan together quick. Can someone offer me some tips? What a sample competition diet looks like? I also don't eat a lot of soy products which makes things extra tricky.

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Great to hear from you! I wasn't sure how to respond to e-mail, since it didn't include your address. Here are general suggestions:


Eat 5-6 small meals per day

Limit your carbs when you get close to a shoot or comp

Drink 1 - 1.5 gallons of purified water per day

Supplement to fill in nutrition gaps

Reduce sodium to less than 150 mg/serving


Some sample soy-free, high-protein vegan meals:


Explore Asian black bean or mung bean pasta

Vegan supplement bars and shakes

Nut butter on Ezekiel bread

Salad with beans, hummus, and raw coconut vinegar

Ezekiel tortillas with vegan black beans or refried beans

Lentil soup or vegan chili

Kale salad with lentil pate


Best of luck to you! Let me know how it goes.

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