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Kim Oddo: Figure And Bikini 101: Lesson One - Nutrition

Kim Oddo: Figure And Bikini 101: Lesson One - Nutrition

Kim Oddo has over 20 years of experience training 50+ pro athletes. Follow his nutrition advice to look your best anywhere, especially when you take the figure or bikini stage.
Figure And Bikini 101
Main Page | Part 1 | Part 2 | Part 3 | Part 4

If you're serious about preparing for a figure or bikini competition, you need to begin by figuring out what works best for you. What does your body need? What foods do you need to eat? It is your figure after all, and your competition.

Kim Oddo's The Perfect Figure & Bikini Stage Physique: Nutrition

Watch The Video - 6:27




Nutrition

Begin by assessing how much weight you have to lose. Oddo suggests using a combination of body weight and body fat to create a starting point. If you have to lose 12 pounds in 12 weeks for example, then create a calorie structure based on that. Most people fit into a 12-to-14 week period for contest preparation, as long as they are within 15-20 pounds of their desired weight goal.

You should eat 6-7 small meals per day; spread them evenly throughout the day. If your goal is 1,800 calories per day, then you should eat about 300 calories per meal. Oddo suggests setting your calorie-intake slightly below your calorie expenditure.

Keep a balanced meal plan. Eat a good balance of carbs, fats, and protein: a little more protein than carbs, and a little more carbs than fats.

Make sure you nibble away at calories each week; you don't want to do anything drastic because you might start to lose some lean body tissue. If you find you are losing weight too quickly or too slowly, make the proper caloric adjustment each week.

Beware of those sneaky hidden calories like Pam, sugar alcohols and salad dressings. These have more calories than you think and some of them cause chemical reactions in your body that might cause you to retain water. Read food labels carefully!

Cheat meals can be a tricky area. Oddo thinks some women can have them sparingly and do well; but for others, cheat meals just set off cravings that send them tumbling off the wagon. He also thinks that, for the most part, it's smart to stay away from sugar because it's bad for insulin levels.

Supplements

Adding supplements can help the quality of your nutrition. They add balance and help you get the nutrients you might not get on a restrictive-calorie diet.

Total Macronutrients For The Day:
Calories: 1596.9   |  Fat: 38.34g  |  Carbs: 138.87g  |  Protein: 172.08g

Meal 1:


Calories: 201   |  Fat: 2.26g  |  Carbs: 28.6g  |  Protein: 17.7g

Meal 2:


Calories: 251.7   |  Fat: 9.78g  |  Carbs: 19.42g  |  Protein: 23/53g

Meal 3:


Calories: 401   |  Fat: 7.4g  |  Carbs: 37.5g  |  Protein: 40.5g

Meal 4:


Calories: 259   |  Fat: 11g  |  Carbs: 13.6g  |  Protein: 28.43g

Meal 5:


Calories: 312   |  Fat: 2.85g  |  Carbs: 30.7g  |  Protein: 41.3g

Meal 6:


Calories: 172   |  Fat: 5g  |  Carbs: 9g  |  Protein: 20g


Figure And Bikini 101
Main Page | Part 1 | Part 2 | Part 3 | Part 4

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About The Author

Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.

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sojugirl69

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sojugirl69

okay...so where in this sample diet is the workout done? I read a lot of sample diets, but nothing is ever mentioned around what meal they did their workout.

Mar 5, 2012 5:05pm | report
 
jibrantl

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jibrantl

Oddo makes a good point about the cheat meals. I know competitors that swear by them, but personally, they only increase my cravings and make me feel lethargic.

Mar 7, 2012 10:31am | report
 
xsOrise

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xsOrise

Excited to learn, prepare, and do. :] !

Article Rated:
Jul 31, 2012 7:54am | report
 
jesswestcoast

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jesswestcoast

Hey, im training for my first bikini competitions in october and november! anyone in a similar boat? add me as a friend!

Aug 10, 2012 7:00pm | report
 
ariannadev

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ariannadev

I'm in the same boat! i plan on competing next summer because right now im still healing from a broken pelvis so hitting the gym not as hard as I normally would. but ive gone through contest prep before i got hurt and it was tough but well worth it, i looked so good. but then i got hurt so i have to start all over.

Aug 20, 2012 4:42am | report
Aguilarmeli01

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Aguilarmeli01

Love this article . I really want to be an NPC competitor . Thanks very informative . My favorite part was the psychology part 4 . So true . This competition requires lots of discipline and mental strength

Mar 17, 2013 5:56pm | report
 
CDash4

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CDash4

I use MyFitnessPal to track calories and macros. Should I base these numbers INCLUDING calorie expenditure (net calories) or excluding?

May 21, 2013 11:20am | report
 
Stargazr

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Stargazr

Have the same question. However I think it's gross not net.

Jun 23, 2013 11:10pm | report
T3chN9na

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T3chN9na

So this example is based from a women of what stats? Like, to make and customize your own meal plan is knowing your metabolic rate ect all needed? I'm 5'6 and 136lbs. So would this exact example be too many calories for me to consume? I hope that makes sense. My workouts are considered between moderate and very active.

Jul 12, 2013 11:16pm | report
 
T3chN9na

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T3chN9na

So this example is based from a women of what stats? Like, to make and customize your own meal plan is knowing your metabolic rate ect all needed? I'm 5'6 and 136lbs. So would this exact example be too many calories for me to consume? I hope that makes sense. My workouts are considered between moderate and very active.

Jul 12, 2013 11:17pm | report
 
123abcABC

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123abcABC

id feel hungry on this diet, I follow paleo instead, where I eat more green vegetables , squashes and fiber instead of rice and those cakes

Aug 31, 2013 10:58pm | report
 
TrainBetter

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TrainBetter

Hunger is never a problem for me. Protein is very satiating. Beyond this, trying to drink about 100 oz of water a day keeps me feeling full. And eating every two hours ensures I'm never starving. It works well for me when I'm working to drop fat :)

Nov 9, 2013 4:52pm | report
Kahliachu

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Kahliachu

This was a great article..I'm 8 weeks out for my first bikini competition and have made up my own meal & training plans.. my meal plan is actually VERY similar to this.. thank god! Hah.

Mar 12, 2014 9:20pm | report
 
Showing 1 - 13 of 13 Comments

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