I just returned from my 4th bikini competition after 14 weeks of prepping. Here’s why I did another show without a coach, and how it went.
On June 3, 2023, after 14 weeks of dieting, I competed in the NPC Muscle Contest in Las Vegas in the bikini division (45 years and up, 5’4″ and shorter). I placed 5th out of 5. While some might see that as disappointing, I never entered these shows to “go pro” or to win first place. I wouldn’t mind a trophy, but my reasons for enduring 14 weeks of prep were different.
The last time I competed was June 2022. As I have before, after losing weight I questioned whether shows were for me. I don’t enjoy stepping on stage, my loose skin around the legs and glutes is very noticeable, and competing is expensive. I’ll probably never be the most competitive athlete on stage, yet I keep returning. Why? It might sound crazy, but I did it again.
Why I compete
In December 2019 I set a big goal: get in a bikini and step on stage within six months, even though I was still overweight. I treated it as part two of my weight-loss journey, and weight loss was the main reason I wanted to compete.
After that first show I did two more over the next two years and reached my leanest weight last summer. After the third show I slowly regained about 10 pounds, which is normal after being very lean. I felt great—strong, energetic, confident, and still fitting into my skinny jeans.
By October/November 2022 I gained a few more pounds and started tracking food again. I had been lax—leaving some things untracked—and while I shed a few pounds, motivation waned. I realized I needed a goal to re-energize my tracking and workouts. When a friend invited me to sign up for a June 2023 Las Vegas show, I said yes without hesitation. Prep gave me structure, purpose, and excitement.
Here are the main reasons I chose to compete again:
- To live a full and interesting life — I decided to do bold things to avoid a boring life. My guiding ideas: no regrets, dare to live, be memorable, and do things that scare me.
- To test my limits — I wanted to go all in and discover what I was capable of.
- To prove my body can change — I wanted to show that weight loss is possible at any age and that my body is not broken. Being honest about calories produced real change.
- To see what I’m capable of — I was once the last person to believe I could get into a bikini, but I proved I could with a strong enough reason.
- To challenge myself — Challenges create growth; this prep was a test of resilience.
- To learn to cope without food — Prep revealed that my instinct under stress is to snack. When snacking wasn’t an option, I had to face stress directly.
- To understand my body’s responses — Tracking calories, macros, weight, sodium, and fluids gave me data to learn how my body reacts.
- To commit and follow through — Once I signed up for the Vegas show, dropping out wasn’t an option. Even when I slipped, I got back on track the same day.
Mental tips for a weight-loss cut
During 14 weeks of dieting I used a variety of mental strategies to stay consistent. These shifted over time, but the following helped me most this prep:
- Make healthy living part of your identity. Asking, “Is this something a healthy person would eat?” helped me resist temptations.
- Accept monotony. Eating similar meals simplifies decisions and reduces temptation.
- Prioritize sleep. Lack of sleep increases cravings.
- Delay breakfast until 9am or later—it helped me stay on track the rest of the day.
- Stay busy with enjoyable activities to distract from food.
- Choose high-volume, low-calorie foods so you feel fuller for fewer calories.
- Buy portion-controlled snacks (100-calorie packs) to avoid overeating.
- Avoid spending time in the kitchen to reduce mindless snacking.
- Eat at a table on a plate rather than grazing.
- Wear pants instead of leggings if that helps you avoid overeating.
- Create non-negotiable rules for trigger foods you won’t taste when cutting calories.
- Remember the cut is temporary. If you reach your goal and don’t like it, you can always adopt a more flexible diet.
- Rely on low-calorie crutches like gum or flavored water when needed, but avoid overpriced “quick fixes.”
My meals during this prep
I publicly tracked about 80% of everything I ate during the 14 weeks and shared many meals on the blog and Instagram. My approach was flexible dieting with consistent macros:
- 150 g protein per day
- 125 g carbs per day
- 30 g fat per day
Most days I aimed for 1,200–1,500 calories, typically structured as:
- Eggs and oatmeal for breakfast
- Green salad with chicken for lunch
- A protein treat (Greek yogurt or protein ice cream/shake)
- Chicken with vegetables for dinner
My workouts during this prep
I didn’t change much about my training because my routine works for me. I lift five days a week with this split:
- Monday: Legs
- Tuesday: Shoulders
- Wednesday: Back and biceps
- Thursday: Legs
- Friday: Shoulders and triceps
I also run outdoors or on the treadmill for 45–60 minutes after lifting, six days a week.
Recap of the show
This prep I tested a different carb-loading timeline, starting Monday before the show instead of Thursday. I depleted glycogen over the weekend with low carbs and intense workouts, then gradually increased carbs from about 100g to 200g midweek and tapered slightly into the weekend.
My friend and I drove from Salt Lake City to Las Vegas on Thursday with chicken, rice, and plenty of water. I entered one category: 45+ and under 5’4″. The entry fee for each category was $180, and I wasn’t trying multiple divisions.
Pre-judging went well; I remembered how to pose—stand tall, keep a tight core, and lift the glutes. The other competitors were beautiful. We went back to the hotel to wait for finals; I ate rice, rice cakes, egg whites, and sipped water to avoid looking bloated. At finals we did comparisons again, and they awarded five medals. I finished 5th out of 5, which made everyone laugh.
The weekend was enjoyable. Traveling with a friend who eats similarly was convenient and fun, and the prep itself reminded me that losing weight after 40 is possible and my body is not broken.
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