Bikini Contest Prep Training Schedule // 14 Weeks Out

Last week was my first full week with my trainer.  We worked out three times for one hour, I did 5- 30 minute cardio sessions on my own (3 on the treadmill, 2 on the stair mill) and also did an ab routine (3 exercises) 4 days.  That’s hard work so I felt pretty proud of myself.  So, I think I’ll be keeping the schedule below for now, until he changes it up.  I’ll probably end up doing longer cardio and abs every day by the end.

On Friday, my trainer measured my body fat using calipers and the skin fold test.  Body Fat Percentage – is the amount of body fat (pounds) divided by total body weight listed as a percentage. 
I told him I guessed I was at 18% body fat.  He took the measurements and said he’d text me after he calculated it so we could get right to working out.  But, based on the measurements he just took, H most of my fat is in my stomach, lower back, and calves.  Later that day, I did my ab routine and 30 minutes of cardio.  Afterwards, I snapped a pic of my abs as they were looking pretty good right then.

But that’s the thing about abs.  They don’t always look so tight.  (At least mine don’t.) Even in the two pictures above, you can tell that I have more fat in the second picture than in the first based on the way I’m standing and leaning.  Sunday evening, my trainer texted me my body fat results =  25.5%.  He said not to be concerned, as long as my lean mass continues to rise and my body fat decreases, I’m fine.  He’s also working on my eating program.  But, I couldn’t help but feel discouraged.  🙁 I thought my number would be much lower.  I tried to google what 25% body fat looks like on women, but of course it’s so relative depending on that particular person’s body fat distribution, body shape, age, etc. 

Here are some of the images I found . . . I have no idea how the person writing the articles identified the people at that percentage, so who know if it’s really accurate??  Interesting though . . .

Yesterday, on Monday morning, after breakfast and before my workout, I snapped some more pics of my stomach so I can track my progress and so you can see that the “tight” picture above, taken right after abs and cardio, doesn’t always look that way.  It’s true that I’m holding fat in my back and stomach. . . 


At Monday’s workout, my trainer said that about 8-12% body fat would have me at show ready (he previously said that 6-10% is where most women compete so I’m going to edit that post).  I have decided that I’m NOT GOING TO FOCUS ON THE NUMBER.  Same with the scale.  I’m just going to keep going, keep training, keep eating clean and watch my body develop. I KNOW it will change.  I KNOW that this stubborn fat is melting away.   I’m ready for this week.  Let’s get to work!  

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Meet Megan

Hi! I’m Megan, mom to a thoughtful teenager and spunky young girl. We call Houston home and recently moved into our dream home. I traded my lawyer hat to become a full-time blogger in 2010. I love sharing my passion for affordable fashion, home decor, organization, & fitness to help inspire you to take care of you!


  1. Megan,you look amazing…I can't help but think the trainer's calculations were wrong. I have had my body fat measured in the past, and I DO NOT think you could possibly be 25%. My guess would be under 18%. Keep on at it, girl! You are an inspiration! I think I told you 8 weeks ago that I was going to start eating clean….still have yet to be disciplined:( Maybe some day!

  2. Oui. This is discouraging. Are you afraid that after you compete you wont be able to let go of the numbers? That would be my concern with letting the body fat % grow again. I really enjoy your blog for fitness and whatnot, but saying you have a lot of body fat is really discouraging to me since I know I have WAY more than you.

    1. It's all relative Amy. I don't have a lot of body fat in general. For competing in a bikini competition, it's too high. Based on the pictures of different female's body fat- I think I'd like to be around 15-18% after the contest. We'll see as my body changes. For me, I was disappointed because I've been putting in the time and effort and thought my results would have been better by now, but in the mirror, I'm pretty pleased with my progress.

    2. Yea I definitely know you're working your butt off. You look awesome! Don't be so hard on yourself! Can I ask why you stopped the planks? Did your trainer say those weren't good?

  3. Megan, it sounds like you are doing fantastic! I think you have a healthy attitude about not getting too caught up in the numbers. You look great and I am sure you will reach your goal. Just a note about how your muscle tone looked different right after working out versus the morning … until I read the article I'm attaching a link for, I thought things were perfect or imperfect. Thanks to the author of that article and people like you sharing your journey, I now know differently.

  4. What are the 3 ab exercises you are doing? I know you've said you are doing planks. Is that all? Also, check with Memorial Hermann Sports Medicine Institute for Bod Pod here in Houston–I want to say it's about $40. Well worth it!

  5. There is NO way that you are 25%. It is not possible. Tha seems very inaccurate. I think you are 20% at the MOST! You look great already & a fantastic attitude. I am inspired by your energy and organizational skills alone! Good luck!

  6. Hi Megan, Based on the pictures that you provided there is no way that you are 25.5%. You about looked 18-20% (and amazing by the way). Would love to know if you do the Bod Pod measurement 🙂

  7. Girl, I feel your pain. My husband bought a body fat scale Friday, and I got brave enough to get on the dadburn thing yesterday, confident my body fat would easily be 25% or less. I was 27.6%! I about cried. I was 26% this morning, so I'm glad that I wasn't sooo far off. I'm going to aim to get myself to about 20% and see how that looks/feels. I'm not a competitor, so I have no desire to get as low as you're going to have to get. I've said it before and I'll say it again, I'm so impressed with your ambition!

  8. You look great! Hydro weighing is the most accurate form of fat testing. You wear a bikini & completely submerge yourself in a tank if water. The computers/scale measures the fat that floats & muscle that 'sinks'. It's pretty fascinating! Check it out.

  9. yeah,babe,definitely not 25.5.last month one trainer measured my fat and it was 19-20.after 6 weeks i asked to measure my fat another trainer and he did it fast and said that am 26-28.that's terrible feeling but i know that's impossible with everyday training and very clean eating.i look almost the same,some fat on abs and back!
    you look awesome and should keep in mind and eat enough food as a 18-20% bf female,not like 25,because i think it will starvation by the way.

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