If you want to get that bikini figure or get ready to hit the beach, this is your time.
The 12-Week Bikini Meal Plan combined with our comprehensive
Fat Loss Workout Plan will help you get a winning physique in just 12 weeks.
Give it a try-even if you're not ready for the spotlight, you're
guaranteed to get into the very best shape of your life.
This 3-phase nutrition program is designed to help you drop fat
without losing muscle. In each phase, you'll have three daily
meals and three snacks. After every four weeks, you'll reduce
the number of calories in your diet, without sacrificing protein.
In the week before the show, you'll vary the amount of carbs,
sodium, and fluids to help your muscles get that ultra-cut,
superlean look just in time for your moment in the spotlight.
PHASE 1: WEEKS 1-4
Follow the meal plan outlined here, which also includes
a Food Swaps guide. In addition, try to consume
at least one gallon (16 cups) of water a day. And a
limited amount of sodium helps regulate body fluids,
so don't be afraid to use low-calorie condiments like
mustard and hot sauce.
Daily Sample Meals
Select image for Ingredients and Preparation
Breakfast
Egg White Oatmeal
Mid-Morning Snack
Strawberry Cream Smoothie
Lunch
Chinese-Styled Chicken and Broccoli Meal Prep
Mid-Afternoon Snack
Whey Protein Shake
Dinner
Parmesan-Crusted Baked Cod
Evening Smoothie
Whey Protein Shake
PHASE 2: WEEKS 5-8
In this phase, you'll trim calories slightly to help drop body fat,
although protein intake will stay steady to make sure your metabolism
remains high and you're not losing muscle tissue along with the fat.
Feel free to keep referring to the Food Swaps list on page one.
And keep up your fluid intake, drinking at least one gallon of water per day.
Daily Sample Meals
Select image for Ingredients and Preparation
Breakfast
Protein Pancakes
Mid-Morning Snack
Strawberry Banana Smoothie
Lunch
Meal-Prep Chicken Salad Pockets
Mid-Afternoon Snack
Whey Protein Shake
Dinner
Lemon Chicken Recipe
Evening Smoothie
Before Bed Shake
PHASE 3: WEEKS 9-12
Your carb and protein intake drop a bit more during this phase,
reducing your total calories and helping your body dig further
into its fat stores. (Healthy fat intake stays steady, though,
to help you feel full and to fuel your muscles.) Keep drinking
plenty of water so you stay well-hydrated. And don't forget to
swap out for your favorite foods!
If you want to get that bikini figure or get ready to hit the beach, this is your time.
