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Ok Ladies, if you want to compete in bikini division the first thing you will have to do is build enough muscle. You must wonder how.

First part is on eating. Most of us have no idea how much we should eat to build muscle but it is super important to know that we must eat in a calorie surplus to gain muscle. On workout days, you have to eat enough calories to build muscle. On non-workout days, you have to eat enough calories to avoid losing muscle. If you donít reach daily calorie target, your body converts existing muscle and fat into energy. That means you lose the muscle you gained. So how much is enough?

First you would have to calculate your daily calorie target. Your daily calorie target is calculated from your basal metabolic rate (BMR). BMR is the number of calories you burn just by being awake for a day. This means if you eat exactly your BMRís worth of calories in a day, and you do no physical activity to burn calories, you will get enough calories to prevent your body from breaking down your existing muscle. However, since most of us arenít sedentary, plus we workout, we must eat calories beyond our BMR. To calculate the target calories the easiest way is through this link:
You just put everything in and you will get your target. To build muscle, ideally you would have to eat around an extra 500 kcal/day depending on how fast you want that gain. For example, my daily maintenance calories are around 2300 kcal on a workout day. (Maintenance is the number where you don't loose or gain). If I wanted to build muscle, I would have to eat at least 2800 kcal.

For most of us, it is not an easy task especially because we need to get those calories from clean food. Yes, you can not just eat pizza and burgers all day to gain muscle unfortunately, that way you will only gain fat. To gain maximum amount of muscle and minimum fat, your diet must stay clean. What does clean mean?

Most of your calories should come from protein. It is recommended to get around 1-1.5 g protein / pound of body weight each day. For example, for my 2800 kcal target, my protein intake would be 145g-217g this is 580-868 kcal. Then you just fill the rest with carbs and fat. Personally, I like eating less carbs on my non-workout days to avoid bloating. So, what you should eat? For protein, any meat, fish, eggs, Greek yogurt, protein supplements are the best. I like to get around 30g of protein for all my meals (5-6 per day). For carbs, rice, beans, pasta and make sure you get lots of veggies and fruits for nutrients. How many meals you eat a day or what time you eat is not important, as long as you eat more than you burn and you get lots of protein. In addition to eating, sleeping and recovery is important too. Our body produces growth hormones while we sleep so if you are getting 4-5 hours of sleep, you are ruining your chances to gain muscle. Recovery between the workouts is just as important because that is the time your muscles get bigger, but this is another topic.

Once you have enough muscle mass you can go ahead and set your show date, order your suit (we recommend Amber Competition Bikinis for affordable and unique competition bikinis) and start cutting for your show.
Blog ID : 283026 | Date Added : 26-7-2022

Category : Health