Bikini judging rewards a soft, feminine lean — visible abs are not the goal. Most athletes need a moderate deficit, high protein, and patience with glute-focused training rather than an aggressive crash diet.
Protein anchor
Aim for roughly 2.0–2.3 g protein per kg bodyweight during prep to protect muscle while you lean out. Your protocol builder scales meals to hit this automatically.
Pacing the deficit
Start with a 10–15% calorie deficit and adjust every 2–3 weeks based on photos and scale trends — not daily panic cuts.
Training context
Lower-body shape matters, but excessive leg volume can create a wellness-style look. Pair nutrition with a split that matches your division.