Bikini Prep – Week 3

Bikini Competition Prep Experiment


What’suppp guys,


Week 3 was successfully completed.




I think it’s the peak performance time of the month because I feel strong, awake and have lots of energy. I really smashed this week.


I did have a few moments at home when I would get grumpy at my boyfriend because he decided to eat all my favourite foods just next to me in bed every single night, and I was actually feeling sad i couldn’t eat it too. 


But apart from that I was happy and determined the whole week, except for sunday when I was meant to have my cheat meal. I couldn’t really hold my self back and I had a cheat DAY instead, starting with toast with avocado and salmon for breakfast (which is not that bad, especially because I did an extra cardio session that morning), then a big cheesy chicken burrito for lunch/dinner followed by half a plate of creamy white wine sauce pasta. I finished off the day having Kellog’s crunchy nut cornflakes with milk and yogurt! 


Damn! I was so satisfied though, no regrets! It sounds a little extreme to call this a cheat day but it’s outside the parameters of my meal plan so labelled it accordingly. 






The training remained relatively similar to last week.

The only difference was that I had to do 40 min of steady cardio on an empty stomach every morning, and 30 min HIIT after the workouts. (I mean.. I was meant to do).

I’m terrible at doing the cardio on an empty stomach so I changed it up for afternoon/night cardio instead, which I believe has the same effect on the body. At the end of the day its all about calories in and out and if I’m doing my cardio anyways, I don’t think it really matter’s what time I do them. Do you guys agree with that?


Also my butt still here so far! YEYYY.. so I’m happy about that too.





I finally started getting the hang of this whole prep thing.


I rather to have 4 meals a day instead of 6, but I have to make sure I’m still getting my macros in right, so I always add them to my next meal.


This is how my food routine looks like, and this is how I changed them to better fit my lifestyle and taste so I can actually stick to it properly.


Meal 1:

1/3 cup oatmeal
1 whole egg + + egg whites
1 cup of spinach

Instead I had:
1/3 cup of oatmeal
1 scoop of protein shake
1 wheatgrass shot
Still keeping the same macros!


Meal 2 (before working out):

4 oz chicken
1/3 cup of rice
1 cup of veggies

Meal 3 (after workout):

6 oz white fish
1/3 cup rice
1 cup of veggies

Ok, so for meal 3 and 4 I just ordered from a place here called Motion Fitness. They have big servings so 1 is divided  into two, half before my workout and the other half after my workout:
8 oz of grilled chicken breast
1 cup of veggies
1 serving of red rice     

Note: I asked them if they could cook everything with no salt and minimum oil. 


Meal 4

4 oz of chicken
1 cup of veggies
1 rice cake


Meal 5 

4 oz of turkey
1 cup of veggies
10 almonds


For meal 4 and 5 I rather just have one meal instead. So I cooked 6 oz of lean mince, which has the same protein amount as 4 oz of chicken + 4 oz of turkey, with frozen green veggies and a little bit of olive oil.

That was my afternoon snack/dinner, also with the same macros as if i was having these two meals above.


Meal 6

4 egg whites
1 tbsp of peanut butter 

Instead I had:
Rice cake from meal 4
Peanut butter
4 egg whites (cooked with cinnamon) 


So this is what I did with my food last week. I changed it all up but still had the appropriate amount of carbs, protein and fats! And I’ve got to say, my week was much much easier than usual!



(hahaha Sorry about my amazing presentation, i just realised how shitty these photos look. I promise it taste better then what it looks lol.)




This week to be honest, looking at the photos I think there isn’t much difference at all, perhaps just little bit more definition on the Glutes and ABS.. but that could also be the lightening so I’m not sure! Do you guys think that too?

Maybe it’s time to decrease the carbs for next week and see how it goes from there 🙂




Thank you so much for reading and I hope this has been helpful and informative to you guys.


If you have any questions please just leave in the comments bellow.


See you all next week xxx


  1. Lauren

    I see a huge difference. Crazy how we al see things differently
    Where do you buy your egg whites in Bali?

    • healthmags8

      Hey Lauren. Yes i guess because i see it everyday so I can’t really see the details as much…but I’m glad you think is different 🙂 I just buy normal eggs and separate the yolks from the whites.

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