Lina Varela - Physique Competitor
* Lina won 2nd place in Women’s Physique at the 2018 Arnold Classic in Ohio.
"I have worked with seven coaches since 2013 and have learned a lot regarding how to eat from each one.
My off-season diet is very clean, yet abundant. I eat about 5-6 times per day. I’m blessed with a fast metabolism, and so I eat like a lot. Lots of lean proteins (chicken, fish and eggs), approx 30-40g per meal. In addition to this I use unflavored whey isolate, roughly 3-4 scoops per day. I eat carbs in just about every meal, also 30-40g per meal (mainly plantains, white sweet potato, rolled oats, jasmine rice and occasionally pasta). My fat intake comes from omega 3 supplements, egg yolks, assorted unsalted nuts, and coconut oil.
I rarely drink alcohol, a couple of sips of wine when it’s appropriate and no more. I drink at least ten liters of water-a-day.
My competition prep diet is basically the same, with the difference being much less fat consumption and a little less protein. I never go hungry when I’m preparing for a competition, and I drink water right up to the moment I get on stage - not a lot, but I never go thirsty.
Over the years I have become better and better at dieting. It’s a learning process that takes time. None of my diets have ‘failed’, but now I diet better! To me, diet failure is when you ignore what you learn with regards to what nutrition strategy works best. You also have to be aware of how your body and digestive system evolves and respect that. I used to tolerate lots of bread and cheese before, but not anymore, so I eat small amounts and only occasionally. It’s sad (laughing) because those are my favorite two foods!"