Summary:   Today’s episode is a fun interview for you! Adam Bonilla from The Bikini and the Brain Podcast joins Diane as they dive into what it takes to become a successful bikini competitor, common mistakes bikini competitors make, how to determine an ideal stage weight and body composition for athletes, and how to decide if an athlete is ready for nationals. Adam and Diane also talk through the controversial topic of gaining weight in the off season and much more!   Key Takeaways:   01:43 - Who is Coach Adam Bonilla? 04:17 - How Adam found his niche coaching bikini athletes 06:57 - Factors and structures that make a successful bikini athlete 10:54 - How to gauge if an athlete is veering off the competition track 15:07 - General parameters for competing in nationals 18:56 - Common mistakes bikini athletes make 24:08 - Are you at risk for getting dinged for enhancements? 26:21 - The ideal stage weight in competition 27:31 - Why Adam keeps his athletes so lean in the off-season 35:53 - Adam’s clapback to those who say “Bodybuilding ruined me!” 45:01 - The bodybuilding game plan  45:15 - Why the bulk phase is unnecessary 48:22 - What is actually considered “healthy eating”? 51:29 - If you want to be the best at anything, you need THIS 53:35 - How to recover from a “snacksident” when you’re super close to show 55:41 - Top recommendations for a first-time competitor 01:01:46 - How long it may take you to reach the pro-level physique  01:02:10 - How long it may take you to reach a stage-ready physique as an amateur 01:05:04 - The reason why Adam stopped competing     Resources Mentioned:   Connect with Adam:   Tune into The Bikini and the Brain Podcast  Instagram: https://www.instagram.com/teamelitephysique YouTube: https://www.youtube.com/@TeamElitePhysique  Website: https://teamelitephysique.com/  Connect with Diane:   GET ON MY E-MAIL NEWSLETTER HERE Instagram: dianeflores_IFBB_Pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro  Ask me anything! E-mail: diane@venusfitnessstudio.com    Work with Diane:   Apply to be on our Competition Team HERE Check out the New Client Offer at Venus  The Goddess Body Project 12 week program Ditch Deprivation 12 week Diet Coaching Program Join the Sensual Dance Movement and feel confident in your skin Get your FREE backstage packing list for competition here   Fuel Your Body with the Goods:   Try Meal Prep Delivery with FitKitchen Code: Diane10  Try this Energy Shot from Magic Mind - Code: BBRadio Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out Visit HiYo for 20% off non-alcoholic beverages HERE  Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out Cured Nutrition Code: BossBitch Nutrishop Supplement Shop - Code: BossBitch (free shipping)   Dress Up & Show Up Like a Boss Bitch   For 15% off your purchase at Toxic Angels Bikinis use Code: Diane  Get $10 off Bombshell Sports Wear HERE For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch Salty Savage Fitness Apparel Code: AmandaGlitters