Amanda Aivaliotis - Canadian Female Bodybuilder
Growing up in a Greek heritage, I was familiar with eating lots of protein and vegetables. When I got into bodybuilding protein was a big component of my diet, off season and pre-contest. I always keep my protein levels to 2grams / lb of lean bodyweight. My carbohydrate and fat intake varies from off season to pre-contest.
I usually start the dieting process 20 weeks out from a show where I will include red meat once per week until 8 weeks out. The rest of the time I usually stick to lean white meat as my main source of protein. In the off season I increase my fats through whole eggs, chicken legs, nuts/ almond butter, Greek yogurt and red meat. My carbohydrates pre-contest are always low glycemic. Off season, I incorporate other carbohydrates, such as, brown rice, rice cakes, potatoes, whole wheat bread etc.
- each meal consisting of 35-40g of protein, mostly egg whites, chicken breast, turkey breast, and whey protein powder.
-my carbohydrate intake is approximately 25g per meal of low glycemic carbohydrates (yams/sweet potatoes, oatmeal) for 4 meals, then fibrous carbohydrates for the last 2 meals (kale, broccoli, green beans, spinach)
-I do supplement flaxseed oil into my pre-contest diet, taking it twice daily.
-After a workout, I incorporate an amino shake mixed with whey protein powder, and some BCAA.
I find it most effective when I incorporate supplementation into my pre-contest diet, such as, protein and amino acid powder, BCAA, Ester C, and multi vitamins.
I have tried other diet plans which consisted of less protein and more Carbohydrates but did not work well getting me to the body fat that I needed to get for a contest.
Off season training
Day 1- Legs
Day 2- Shoulders
Day 3- back
Day 4- chest
Day 5- biceps/triceps
Day 6- full body light flush
Day 7- Rest
Cardio- usually stair master 3-4 day/week, 30 min each time
Day 1- Quadraceps-morning, Hamstrings- evening
Day 2- back-morning, chest- evening
Day 3- Shoulders-morning, bi’s/tri’s-evening
Day 4 - repeat day 1
Day 5- repeat day 2
Day 6- repeat day 3
Day 7- rest
Cardio- 30 min in the morning, 30 min in the evening, 6 days /week
With my nutrition, pre-contest, I tend to vary the carbohydrates depending on how I look and feel.
About my book: Get Real - The No Excuse Method For Weight Loss
Being a personal trainer and sports therapist for over two decades, my biggest challenge in my career was to change the emotional bingers’ mentality. Most of my overweight clients could not understand the importance of making healthy eating a lifestyle and not a temporary solution. I decided to create a book that was easy to understand and would create solutions to binge eating. "Get Real" The no excuse theory to weight loss, is a book about changing your mental aspect towards food and finding solutions to overcome “the battle of the bulge.” It does not have an eating plan in the book (we have enough knowledge on what we should and should not be eating), it does not have a workout routine (we have an overabundance of exercise programs at our fingertips), it is all about our distortive views towards food and how to change them.
I have included a few chapters of my book, I hope you will enjoy it.
Chapter 2. My Message to You
I wrote this book to help you gain control over your eating habits and weight issues. It will help you take responsibility for your eating situation, and acknowledge why you have a weight problem. Let us confront the issues and “get real” over why you are truly overweight. I want to help others similar to myself to start eating normally with proper portion sizes and build self confidence with their relationship with food. Instead of associating food with fear, regret and guilt, I want to help you create a positive relationship with food. You should concentrate on improving the quality of physical health in your life and make food your source of nutrition and well being and not an outlet for depression, tension and irritability. This can only be done by taking responsibility for your actions and changing your perception towards food.
You must take full responsibility for every aspect of your life and give up all the excuses and all the reasons why you can’t or haven’t been able to achieve your weight loss goal or keep it off. This book does not give you the quick answer and is not a quick fix. You will work hard to develop a healthy, habitual relationship with food and it will be a battle that goes on for the rest of your life. Yes. You heard me correctly. It is a battle that goes on for the rest of your life. At times the battle does get easier as you develop good habits; but that does not mean that it won’t take work to stay on track and keep focused on your goal. If your weight has fluctuated all your life or you have never been able to lose those unwanted pounds and have tried millions of diets, you need to change the whole outlook of your eating. The only way you can do this is by acknowledging that you need to change your behaviour and not let your habits take over. You have developed bad habits with your eating and it will take work to change these habits.
This book will help you acknowledge some facts that you know are the truth about yourself and your eating habits. Don’t avoid them. It’s time to raise your standards of personal excellence. Actively work on improving your eating habits each and everyday. You must discipline yourself and not just “want to” or “intend to”, you “have to”! There is no temporary fix or time limit to a healthy weight. It is a lifetime commitment. This does not mean you cannot enjoy certain foods and alcoholic beverages, this means you have to learn control. In time you will be able to build new habits and reprogram your eating habits to work for you instead of against you. In this book you learn not to “hope” things will happen, but to “make” them happen. You commit to this day in and day out. You will have good days and bad, but you cannot give up the fight of accomplishing that long-hidden hunger for excellence that lingers inside you. There will be days you will spiral into your old habits and you must create measures to bring yourself back into your new habits. Your past behaviours will be left in the past. You will focus on the present and the future. You are going to stop blaming others and take responsibility for your actions.
Don’t hide the truth by telling yourself you are happy with the excess weight, you are only fooling yourself. Nobody likes to go to specialty shops because they cannot fit into a standard size of clothing, nor do they like to be looked at and singled out because they are obese. I’ve met many successful, confident, overweight business gurus and most of them had insecurities about their excess weight or lack of health and energy. They would ask “Why can I control a multi-million dollar business, but I can’t control my weight?” Nobody is perfect. We are human and we make mistakes. My job is to teach every reader of this book that losing weight and keeping it off requires discipline and changing your habits. Once you create a habit it will become easier, but with the new habits come challenges. You have discipline to go to work every day and discipline to pay your bills and do your housework, now you must create the same discipline for your body, mind, and soul to achieve complete happiness.
Chapter 12. Beat the Battle Of The Bulge
To successfully beat the battle of the bulge and overcome the yo-yo dieting ritual, you must erase your old train of thought about food and create a new one. It’s not easy to erase 30, 40, or 50 years of your way of thinking. It’s like reading a self-help book that relays the message that “you can dictate how much money you make”, meanwhile you’ve been stuck in the same job with the same old salary (except for the occasional menial raise) for 20 years. Changing your habits and thought process will be tough and will take perseverance and work. Just like changing your bad financial habits and decisions, you must change your bad food habits.
You view food as a happy moment, a stress reliever, a drug to keep you awake, and a way to get family and friends together socially. Your main focus is always on food. You talk about eating at the best restaurants for general conversation; you hold meetings around food (even the boardroom meeting usually offers donuts, bagels, and muffins), 70% of all television commercials are about food. Try being raised in a Greek family or any ethnic background for that matter; eating solves all of your problems whether you scraped your knee, broke up with your mate, or you won the gold medal at the Olympics, let’s drown your sorrows or celebrate with food.
The obsession and passion you have with food will never change nor do you have to battle with yourself to change it, you just have to gain control of when too much of a good thing can be harmful. You then must ask yourself, is it normal behaviour to eat too much of a good thing? Why do you have to eat beyond that feeling of satisfaction? Why do you associate food with your emotions, your venue, your peers and your surroundings? Why can you not stop at one? Why do you feel the need to reward yourself with food? Now that you have built these habits, you have a battle on your hands and you must break them and form new ones. Again, this will not be easy, and like alcoholism, you must take steps by avoiding the surroundings that you associate with eating too much and eating too much of the wrong foods. Let the battle begin!!