Gloria Kaneko - Diet and Training

I have been involved the world of competition for only 14 months now so really Iím just a newcomer to the sport. When I first started I couldnít even tell the difference between a Bikini competitor and a Figure competitor, but the amount I have learned since then has been absolutely staggering.

I started out by joining Team Bombshell, which was really great. I learned a lot from them and after just a couple of months my body really started to transform. It was also an amazing experience being able to interact with such an incredible and inspiring group of women.

After almost a year with Bombshell I decided to move on because my business partner Fabian and I are involved in the fitness industry and we decided it was time to stand on our own feet. So we threw ourselves into the deep end and took care of our own contest prep for my first Figure show, which was in October 2012. We were absolutely thrilled when I took 3rd place in my class.

As far as my diet goes, it doesnít change a great deal from off-season to contest prep in terms of what I eat. The only things that change are the proportions. Off season I have more calories because Iím trying to gain size.

Gloria Kaneko

Gloria Kaneko

I have only ever done one contest prep and in dieting mode I donít drop my calorie intake very low. Thatís because I work out hard and we go out of our way to make sure my metabolism is always fast. So I have never starved myself or done anything drastic and I still managed to get down to 10.8% body fat for my first show.

Iím always eating roughly the same amount of protein, in the off-season my carbs go up and also my fat intake a bit, to make up the extra calories. Because weíre still learning we track everything in my diet Ė calories, protein, carbs, fats, fiber, Omega-3 and sodium. This is all a process of trial and error and the more we know whatís going on the better positioned we are to make informed decisions.

I pretty much structure my meals around my workouts. I eat 5 meals a day, focusing a lot of my carb intake around my workout time, whenever in the day that might be. I also have a small post-cardio snack which is mostly carbs, and also a post-workout whey shake with some carbs.

My main protein sources are egg whites, turkey breast, tilapia, salmon, tuna, whey, and very occasionally lean beef. Not that I think beef is bad, Iím just not a big fan of red meat. My main carb sources are oats, sweet potato, brown rice, wholemeal bread, wholemeal pasta and corn. I also have a fruit or two each day and a lot of vegetables.

I eat very simple meals so I donít ever use recipes, I have simple tastes and also I donít have much time to cook anything too fancy!

I work very hard each day so I take quite a few supplements to make sure my body is getting everything it needs.

Apart from whey protein I also take high-potency multivitamins, BCAAs, creatine, glucosamine/chondroitin, collagen, Vitamin C, Vitamin E, calcium, iron and green tea extract.

Iím off glutamine right at the moment because Iím just in the middle of testing to see whether or not itís actually giving me any benefit.

Before my first Figure show I was training 5 days a week in the off-season, with 6 days a week doing one hour of cardio a day. My workout program was a pretty standard split hitting most muscle group once a week, but with quite a bit of focus on legs and glutes.

For contest prep we increased the workouts to 6 days a week, doing one normal heavy day and one light day per week for both shoulders and back. We kept the cardio at one hour a day, 6 days a week but introduced sprints every other day and also high-intensity circuit work.

Following my show Fabian designed a new workout program for me which uses principles from Dr. Layne Nortonís PHAT (Power Hypertrophy Adaptive Training) program. I work out 5 days a week and hit most muscle groups once a week, except those that Iím trying to develop, which I hit twice a week. I do abs 3 times a week. I also periodize my rep ranges over 3 week intervals.

For cardio I am doing 30 minutes a day of either intense circuit work with plyometrics or high-intensity work on the machines. At the moment Iím also learning some Olympic lifting movements to use for weighted cardio, and I will also use these exercises for my weight workouts during my next contest prep, which will begin in January 2013.

Together with Fabian I run a business called Million Dollar Baby Fitness, which focuses on teaching women about fitness and weight loss, particularly the mental side of the game. You can check out our blog at or our Facebook page at, where we post information and motivational material daily. You can also follow me and learn more about my training and competition progress by visiting my Facebook fan page at

Figure Competition Prep eBook

Recommended figure competition eBook for beginners to advanced.
Click to Download

figure competition eBook