Slow and Steady Wins the Race in Bikini Prep:Taking a longer contest prep duration results in a better level of conditioning and a more competitive package on the bikini stage. Why does more time benefit the bikini competitor? They will most likely have more muscle retention, they will be most likely able to diet on more calories, possible early tapering of cardio, more periods of refeeding, and there will be a greater buffer time allowed for when life happens. Online coaches IFBB Pro Chris Nicole and Amy Ehinger take look at three case studies done on natural male bodybuilders and compare and contrast the individual results as it applies to short vs longer duration of contest prep.