Скачать или смотреть How I prepared for my Bikini Competition (Entire 16-Week Plan)

In this video, I share my complete 16-week journey preparing for my second bikini competition! Coming off a 2-year off-season after my first show, I break down everything that went into my prep:

• My training background and transition from powerlifting to bikini
• My current split: 3 glute/hamstring days and 2 shoulder days per week
• How I addressed being quad-dominant for the bikini division
• My cardio approach (much easier than my first prep!)
• Complete nutrition breakdown and carb cycling strategy
• How I dropped from 141lbs to 111lbs while maintaining muscle
• The mental and physical challenges of prep
• Dealing with body image issues and social media comments
• The importance of having a strong support system

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