Alexis Burger - Bikini Competitor

Growing up as a competitive cheerleader and dancer, competition and performing In general has always been in my blood. After I graduated college I got really into weight lifting and met my coach who had encouraged me to compete. I did my first figure competition August 2015 where I placed 4th. I did another the following weekend where I placed 3rd in novice and 2nd in my open class.

A video posted by Alexis Burger (@alexisefit) on

Off season I allow much more flexibility and I follow macro counting. I try to eat 85-90% clean with 15-10% of my foods being a treat but I still work them into my daily macros. I find this allows me to stay on track without ever feeling deprived. I will still eat a lot of lean protein and salads with carbs such as rice and sweet potatoes but if I want to eat pizza on a Saturday night I will work it in. Right now my calories are at 1800 on training days with about 180g of carbs, 50g of fat, and 145g of protein. One of my all time favorite post workout meals is 1/3 cup of oats with 5 egg whites and 1 tablespoon of all natural jelly. I mix it all together in a bowl and it's just fabulous. My rest days I decrease my calories to about 1400 with 145g carbs 140g protein and 40g of fat. Pre contest is more rigid as I want the majority of my calories to come from Whole Foods and no processed additives. I also have to give up my peanut butter which breaks my heart! But overall I never starve and I am very happy with my diet in both off season and pre-contest.

After my first string of shows I struggled hard with rebound weight gain. I didn't understand the importance of reverse dieting and I found myself in an awful binge-restrict cycle. I was prepping for a show in April and my coach had me on zero carbs and very low fats. I finally broke down and dropped out of the show to focus on my health. Since then I was able to find iifym or flexible dieting and I have been able to achieve more balance in my life. In my latest prep my coach had me eating so many carbs it made me nervous! However it ended in my first place so I was very happy with the results.

My self confidence stems from my background as a dancer and performer. I was constant performing in high school so it was only natural for me to strut my stuff on stage.

I lift about 5-6 times a week. As a bikini competitor I have at least 2 leg days one being a heavy day and the other focusing on plyometrics and dynamic moves. I take at least one rest day a week where I don't do cardio nor lifting to give my body a break. I coach competing and recreational gymnastics so I am extremely active at work as well. I do HIIT for 20-30 minutes about 3 days a week and steady state 30-60 minutes 2-3 days a week. On my training days I eat more calories than my rest days.

During my last contest I was just happy to be going on stage again. I had planned on competing back in April and it fell through. I was completely devastated. I began to doubt myself and what I was capable of. I think that by doing another show I was able to overcome feeling of anxiety and self doubt and rise to occasion. Nothing compares to the butterflies you get right before it's your turn to go on stage.

My future plans are to get my metabolism going again and compete late summer 2017. I would also like to have a sponsor or two by then and really start making a name in the industry. I am so passionate about this lifestyle that I can't begin to imagine stopping anytime soon.


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