All Posts by Joe Lenihan

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5 Keys to Bikini Competition Glutes

When I say bikini competition glutes, I mean the kind that deserve to win, not the loose, jiggly ones I see scoring trophies at amateur level competitions these days.  Do you want glutes that look tight while you’re walking onstage or do you want to jiggle around up there until you’re fully flexed?  Because I’m […]

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14 Bikini Competitor Jen Elliot

Bikini Competition Diet: Carb Cycling Part 3: Setting up a Carb Cycle

In this final installment of the Bikini Competition Diet Carb Cycling Series, I’m going to take you through the steps of setting up a carb cycle for figure or bikini competition.  As mentioned in Part 2, I don’t really see the point in carb cycling much sooner than about 6 weeks or so out from […]

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6 Bikini Competition Diet: Carb Cycling for Bikini Competitors Part 2

Okay I think I’m probably about 2-3 weeks late writing part 2 of Bikini Competition Diet: Carb Cycling for Bikini Competitors, but I re-checked and google still has little to offer on the subject.  Not that its google’s fault.  I love google. So I realized after re-reading part 1 that I never really bothered to […]

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3 Bikini Competition Dieting Carb Cycling

Bikini Competition Diet: Carb Cycling For Bikini Competitors

Okay, looks like I’m finally fired up enough about something that I may have to write my first blog post in 5 months.  Every once in a while I like to pretend I’m a bikini competitor (this isn’t going where you think it is…get your head out of the gutter) looking for relevant contest prep […]

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10 Figure and Bikini Competitor Water Retention

Figure and Bikini Competitor Q&A: Initial Weight Gain With Strength Training

Q: I just switched to lifting heavier weights a few days ago. Why am I a pound heavier? A:This is a question many figure and bikini competitors have asked after beginning a traditional strength training (i.e. lift a relatively heavy weight for several reps, rest 60 seconds, repeat until muscle group is toast) program either […]

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1 Figure Competition Sodium Intake

Bikini Competition Diet: 5 Reasons NOT to Cut Sodium!

While I think most bikini competition prep coaches have come a long way with regard to pre-contest depleting or “drying out” practices, there still seems to be a lot of confusion regarding sodium manipulation in the bikini competition diet. I’ve intentionally left bikini competition out of this post, since depleting is completely pointless, and actually a […]

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2

3 ways to make your figure and bikini prep better (and easier)

As a Personal Trainer to figure and bikini competitors, models, athletes and women wanting to get into peak shape, I’m constantly asked variations of one specific question:  What are the secrets to bikini and figure competition prep?  Given the understanding we currently have of how the body responds to diet and exercise, combined with the […]

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2 Better Supplements for Figure and Bikini Competitors

Bikini Competition Supplements: This, Not That

As much as I hate some of the recommendations the “eat this, not that” books make, the concept itself is great.  And I think we could use a version for bikini competition supplements. The average person with average fitness goals could probably make some measurable improvements in their overall health and appearance by simply referring […]

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4 Bikini Competition Diet: Do You Really Need to Count Calories?

Take it from a seasoned Personal Trainer: Nothing scares clients away faster than telling them they have to count calories on a bikini competition diet.  Many fitness professionals have gotten so used to rejection when proposing this idea that they don’t even bother anymore. It’s definitely not something I would just throw out there to the […]

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