Right and wrongs of a Bikini Competitor

There seems to be so much talk on how Bikini competitors should train, how much to eat, how much cardio to do and what is right and wrong... usually by male coaches (no offence but seems to be the trend) I thought I should put my two pence in.... 

Firstly, there is no right way and no 'one' way of doing things, otherwise the stage would be a very empty place. There are many different body shapes successfully competing... Some are softer, harder, more muscular, a little more curvy etc that others, it is generally what suits the individual best. 

From my experience Bikini competitors are not big girls or overly muscular, average competition weight for a girl 5 foot 3 to 5 foot 6 ranges between approx 110lbs to 125lbs lean. Bikini competitors train hard with weights at 4-6 days a week and most I know do daily cardio anywhere from 30 mins to 120 mins a day, depending on the individual, again there is no right or wrong, different people need different things. Average calories in a contest diet, in my humble experience ranges from 1300- 2000 cals a day... 

Cheats

During this contest prep I have done away with 'cheats' and replaced with low fat 'carb reloads', I feel way better and have less chocolate / cake cravings. I have an insatiable appetite for sweet things and when dieting I am lower carb than non diet as overall calories are lower, this makes sweet cravings really bad. By cutting out the chocolate / cakes completely I have less cravings. A carb reload ensure muscle glycogen stores are refuelled helping with carbohydrate / sugar cravings and helps me train harder and have more energy. If you are in constant glycogen depletion, it can be very difficult to train effectively.

I find this much more useful than a fat overload on cheat day which general makes you feel like crap... As my cheats are now not to 'keep me sane' or for social reasons as they were before I just have the reload when needed which might not be every week...