Bikini Competition Week 3: Diet and Before & After Photos

October 25, 2013

It’s hard posting something so intimate and personal but I figure, what the Hell, why not, right?!

Here is a photo of day 1 of my Bikini Comp journey, coupled with week a progress photo taken on week 3.

(For the complete diet and training, see this post that consolidates all similar posts!)

1 Week vs. 3 Weeks

3 weeks

With the diet and exercise I’m doing I saw results right away. Within a week my clothes fit better, I lost a lot of water retention and by week 2 I had ZERO bloat. Literally no matter what I eat… ate, I would feel bloated, full, and my stomach would protrude. Not anymore. Whatever may have been the culprit is out of my diet, leaving me with a flat stomach and happy belly.

I have to say, week one was NOT easy. I wanted carbs and I wanted them bad. But at week 3, I was happy as a clam with my meals.

Since I’ve been asked a LOT by all of my friends and co-workers, I’m posting my “diet” plan from my wonderful, talented, awesome coach: Coach Ray @ Built Tuff Fitness. Check out his Instagram for crazy before and afters from those who have stepped up and trained with him, too!

Onto the food…

Here’s a sample of what I ate weeks 1-3 just about everyday. This varies slightly but the ratios and whole foods themselves are pretty much the same.

Meal Plan for Weeks 1-3:

Meal 1: 4-6 egg whites, 2 oz chicken or salmon (for flavor), variety of veggies – all scrambled together, beloved coffee

Meal 2: 5-6 oz chicken breast, lettuce, variety of veggies (favorites include asparagus, bell peppers, cucumbers, and onions), salt free spice blend, apple cider vinegar or coconut vinegar, 1 Tbsp almond butter, and 4 oz sweet potato (or 1/2 cup berries)

Meal 3: 6 oz salmon, lettuce, veggies, 4 oz sweet potato or other fibrous carb, 1 Tbsp almond butter

Meal 4: 6 oz chicken breast or white fish, lettuce, veggies (same as above)

Meal 5: 4-5 oz chicken or turkey breast, veggies


Grilled herbed chicken breasts

I ate and still eat frequently and fill my body with pure, whole foods, tons of veggies, and lots and lots of tea. 😉

That’s it for now… stay tuned for “Afters” of Week 4.5 and an update on how I’m feeling on Week 6.5!

Tomorrow you’ll get the before and afters of week 4.5 and WOW. I was blown away by the difference in my body…. little changes = HUGE results!

More Bikini Competition Posts:

{ 8 comments… read them below or add one }

weight loss October 4, 2015 at 7:05 PM

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Michelle Ward August 17, 2015 at 10:58 PM

u have to open in excel then enter your details under sub headings x


michelle August 17, 2015 at 1:17 PM

hi hun,
just wandered what training was like when you did this cut…. could u give me sample mon-sun what your cardii and weight training looked like an if it was hiit, intense/light, supersets or curcuit? i need some help! also, what did u have for cheat meals if u had them? thank u so much hun xx


Lori August 24, 2015 at 11:01 AM

Hi Michelle,

Thanks for the comment!! This post has the multiple posts with more info on diet, exercise, and everything in between! Hopefully this helps!


Theresa April 19, 2016 at 12:12 AM

I really wish there were more artielcs like this on the web.


Angeli May 15, 2014 at 10:29 PM

Wow great results just after 3 weeks! Abs are already popping!


Lori September 28, 2014 at 8:26 AM

Thank you, thank you!!


Susan October 27, 2013 at 2:48 PM

amazing results! i can’t believe this is *only* three weeks. I mean, obviously, you’ve put a lot into those weeks. But seriously, great work and awesome results so far!


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