Dieting For a Competition
Strange as it may seem, when it comes to weight management techniques, I personally do not count the amount of calories that I consume on a daily basis. Instead I focus on my daily fat intake and protein to carb consumption level.




What I Do Not Eat
and Drink... |
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What I Do Eat
and Drink while I stay active... I eat five to six small meals a day. Food is your fuel and providing your body with constant fuel actually increases your metabolism. The starving technique (eating less than three meals a day) will ultimately decrease your level of energy, health, metabolism system and weight management control on a long term. I stick to natural sugars, simple and complex carbohydrates and a high intake of protein with respect to my body weight. |
Simple
carbs: I love eating fruit however when I am training for a competition and it is time to minimize my Carbohydrate consumption the first thing I do is reduce my fruit intake. Complex carbs: Excellent sources of complex carbs include: brown rice, buck wheat, oats, and millet. I select carefully which processed foods to eat such as oatmeal and whole wheat products, the more grains the better. |
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Oils:
When I cook I use Pam cooking spray, Extra
Virgin Olive Oil and Udo's
Choice® Ultimate Oil Blend®.
Fruits: My favorites are Apples, Kiwis, Oranges and Strawberries. I tend to mix them with my ProWhey protein shake, to add extra flavor to this already protein rich drink. |
Vegetables: I eat green vegetables every day. Salads and greens beans. | |
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Dairy Products: Cheese, low in fat and not often. I cut dairy products at least three months before a competition. 2% Milk is my drink of choice. I like Milk that has added vitamins, i.e. Vitamin D. Vitamins: I make sure that I have all the vitamins that my system requires on a daily basis. |
Meat and Protein: I am not a vegetarian however when I eat meat, I eat it lean. My favorites include: skinned chicken breast, peppered steaks, and fresh fish. Tuna... I eat lots of tuna! When I buy my ten cans for the week, I make sure that they are soaked in water, not in oil. Eggs whites are also a big favorite of mine! I always eat food low in sugar and sodium. High consumption of salt in your diet has a negative impact on weight control. This is because the salt retains the water in your system resulting in a bloated appearance. Drinking: I drink one to two liters of spring water daily. Whenever I consume liquor it tends to be hard alcohol or wine with moderation. I cut them completely from my diet 4 to 6 months before a competition! I have one to two cups of coffee per day. It is something that I really enjoy to drink when on break. |
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My
Tricks: What works well for me is one spoon of peanut butter per day before training. A hand full of Almonds on a daily basis and lots of mini-carotts for snacking! I have what we call -Cheating Days- I love to eat so I do eat some of the food that I usually don't once per week. Before My Work-Out: If I train in the afternoon or by end of day I eat a meal that includes complex carbs like brown rice and protein, chicken breast. After My Workout: It is important to have a balanced meal of some carbs, natural sugars, from fruits, and protein. A nice protein shake helps the muscles build and heal. If I train in the morning I have some oatmeal and a piece of fruit. I try to avoid the coffee before my training. |
If you finished
training and you are not going home to eat,
at least take with you a protein bar or
a meal replacement bar that contains low
carbs and high protein, like lean
body. Please note that what works for me might not work for you. I hope that all these tricks and diet style and techniques will inspire you and help you achieve your goal! Stay healthy... |
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Certified from YMCA Montreal since 1997 as a Group Fitness Instructor and FIS CanFitPro.
Rana joined Muscle Mania Eastern Canada and competed in the Fitness Model Disvision June 2003, organized by World Natural Sports Organization (WNSO).
