Bodybuilding is all about creating the illusion of the perfect physique. In reality, there is no such thing as the perfect body, but bodybuilding as a sport allows its athletes to strive for it as closely as possible. Everything is geared towards this from nutrition, exercise, sleep, hydration, supplementation and so on. Bodybuilding is a 24/7 endeavour that, when done properly, will produce that coveted dream body that most of us wish we had year round.
With the Bikini category, the illusion that we are trying to create is one of broad shoulders, small waist, developed glutes, a nice s-curve in the body without a lot of mass or muscle striations. Judges want to see someone lean with lots or definition minus the bulk of traditional bodybuilders. What most athletes will notice as they go through a prep, is that their natural body shape and genetics may not allow for this to happen, so they have to tweak their training to give the illusion of this look. A prime example is for an athlete who doesn’t have a small waist, but that can build muscle really well to instead focus on building up the glutes and shoulders to create more curve that way, and give the appearance of a small waist by keeping everything in good proportion. For someone like me who is a hard-gainer (gaining muscle is very difficult), I instead would focus on leaning out without losing muscle by doing steady-state cardio for only 20-30 minutes instead of interval training like most athletes will do.
It’s not just exercise either. Nutrition is an exact science when it comes to competing and photoshoots. We tweak our diets every couple of weeks to make constant progress by gradually reducing calories and for many, cutting down carbs and fats. Usually the last phase of contest prep is the toughest where it’s all protein and almost no starchy veg or grains, and very little if any added fat. This is what gets us super lean. It’s what has to be done in order to look the way that we do. The goal with leaning out is to see as much muscle definition as possible and the less body fat you have, the more visible the definition will be. When I say super lean, I mean 8-10% body fat for the ladies and 2-5% for the guys. Just as an FYI, ladies are considered healthy at around 20% body fat and men around 15%. Yes, it’s that low and no it’s not something that can be maintained long term without hitting some serious health risks.
This is what 8% bodyfat and 50% muscle mass looks like:
In the weeks leading up to the contest we chug water like crazies (about 2 gallons per day), drop the salt intake and start in on the diuretics in order to get as efficient at shedding water as possible. Then about 2 days out water starts being trappered off. This prevents any potential for bloating to once again be able to show as much muscle definition as possible.
Pre-spraytan vs post-spraytan
One thing that most may not take into consideration is posing. Posing will ultimately make or break you. You can hide almost any disproportionate, unsymmetrical or underdeveloped area with the right posing. In back pose, for example, you position yourself to slightly flex (but not squeeze) the glutes in order to make cellulite magically disappear and if your waist isn’t super small, but your back is developed then you can flair out your lats to make it look like you do. The smallest adjustments can have a huge impact. Posing is super technical, we are twisting and tightening certain areas to look a very specific way and show off our best assets. Another example is in front pose where you’re feet are shoulder width apart, toes forward, but you turn your upper body completely to one side and then have to turn your shoulders forward to give your body a lean and curvy look.
Then there’s everything else like the spraytan, posing suit, hair and makeup. The spraytan is mandatory FYI, and although up close we look super weird, on stage it’s all good. Without the tan the bright lights will just wash us out and no matter how shredded you are the definition will not show without it. The suit and hair and makeup are all to give us a glamourous look. Up close we look over the top, but on stage it’s a nice and well put together.
Pre-makeup vs post-makeup
As I’m sure you can tell by now, everything really is an illusion here. So the next time you find yourself wishing you had rock-hard abs and a cellulite-free tush, just remember the amount of work that goes into it and that your bodyfat has to get super low, but your muscle mass needs to go up (otherwise you’ll just look skinnyfat and puny). I must admit that there really is nothing quite like looking in the mirror and loving how your physique looks, or the way it feels when you place your hands on your belly and feel abs. But I honestly only appreciate it because I know the work that I’ve put into it. It’s not the endgame that matters but the road to it that really allows you to reap what you sow.