First, assess how much body fat you need to lose. Keep in mind, most figure competitors come in between 6-10% body fat on the day of a competition. You will want your weight loss to be from body fat rather than lean mass so you will need to be careful not to diet too drastically to cause lean mass loss. Most women will need approximately 12-to-14 weeks for contest preparation, as long as they are within 15-20 pounds of their desired weight goal.
Come talk to a Team Atlas coach about what your calorie and macro targets should be. You should eat 6-7 small meals per day rather than only the three standards meals and spread them out evenly throughout the day. Stick with a balanced meal plan that spreads your daily total calories and macros fairly evenly.
Check your progress every few weeks and adjust your calories and macros, as necessary, based on your progress. Best of luck to you in reaching your goals. We hope to see you compete in 2017!