Meal Plan for Bikini Comp Rounding Out

Ok, so some people out there have the blessing of junk in the trunk…….personally, I don’t :(

Any junk in my trunk has to be strategically placed there! I’m an easy gainer everywhere (meaning I can gain fat or muscle pretty easily) except my rear, so my workout split and meals have to help me round out without rounding everything. Confusing? Absolutely! But worth it in the end…hahahaha, pun not intended, but funny anyway. If you are among the blessed, cut down on fats instead of increasing….score one for flat butt ladies. Let’s move on shall we?

Rounding out for Bikini Comp*:

Pre-workout. Hot lemon water upon waking. Smoothie, 8 oz water, 1/3 cup cooked oats, 1/2 banana, 1 scoop whey protein.

During workout. AMINOS!!!!! I dig Optimum Nutrition.

Post workout/breakfast. 1/2 cup oats cooked in 1 cup water, blueberries, strawberries, any berry…..1 tablespoon coconut oil, 2 eggs.

Mid morning snack. My green drink.

Lunch. 2 cups salad, 1/2 avocado stuffed with tuna salad, drizzle 1 whole lemon over.

Afternoon snack. Apple and peanut butter OR protein shake and small handful of almonds (if I’m lower carb that day).

Dinner. Grilled salmon steak (or just grilled/broiled fish, no need to get fancy), 2 cups veggies, 1/4 cup rice or baked sweet potato.

Late night munch (before bed if hungry). Protein “ice cream”. I mix 3/4 scoop protein (casein would rock here) with 6-8 ox coconut/almond milk and 1 tablespoon chia seeds. Mix well, place in freezer at least 1 hour before you need it!

 

Glute rounding moves:

I have found bilateral training to be a great way to round out glutes. Here are some of my fave moves…

Sumo squat with wide stiff leg dead lift

Walking lunges (I honestly do 200 or more a week)

Step Ups

Curtsy Lunge

Bulgarian Split Squat

Pop Squats

Skater Lunge

Glute kick back

The Jane Fonda (otherwise known as a bridge or hip lift)

Blend these together, mixing reps for best results.

Need more workouts? Check out my YouTube page for free workouts and nutrition advice, follow me on Twitter for weekly booty calls or check me out on Bodybuilding.com for motivation.

 

 

Have a healthy day!

Michelle

 

* Just a note: I do NOT eat the same thing everyday unless I’m just shy of my goal. You can feel free to mix it up, so long as your macros stay in balance.