Tosca Reno


Friday, August 8, 2008

Friday Morning

Well, it seems we are living in the tropics up here in Ontario... and it's the rainy season. Wow! It has rained incessantly here. Yesterday we actually had a lightning bolt strike through one of our 100-year-old trees. It set off our burglar alarm and the police came flying up the driveway! I wasn't even home because I was at a photo shoot. Phewf!

So here is yesterday's eating and workout plan. I am remembering what it's like to be slightly hungry during these competition preps. Remember, this is NOT year-round clean eating.


Wake Up Call: 6:30 am
6 oz. wheat grass in 500 ml water
1 black coffee

Breakfast: 7:30 am
5 egg whites and 1 yolk
1 cup cooked oatmeal
2 Tbsp ground flaxseed
2 Tbsp rice bran oil
4 fish oil capsules
1 black coffee
500 ml water

Mid Morning: 10 am
1/2 apple
5 oz chicken
500 ml water

Lunch: 12:30 pm
Egg white omelet with tomato and spinach
Green salad
Chamomile tea
500 ml water

Mid Afternoon: 3:00 pm
Green beans, raw (about 12)
10 raw almonds

Dinner: 6:45 pm
6 oz. chicken
1/2 c. steamed spinach
1/2 c. brown rice
3 slices raw tomato


Weights: Leg Day!!!!!


Starting: 149 lbs. - If you think the scale is everything than check this out - I am 5' 8" and weigh 149 pounds in the off season (think not competing). This would definitely put me in the high end of the BMI, but I have a lot of muscle, and the scale is where it shows.

Current: 147 lbs.


  1. Tosca -

    Thanks so much for these daily blogs about what your eating. So helpful, and I'm glad you added the note about it being for training and not year round Clean Eating.

    I would love to also have you do some non training daily food journaling for us when your competition is over. It's really helpful to see how you do it. It's also super inspiring.

    Thanks - MelanieC

  2. Thanks for posting your journals.

    It must take a lot of discipline to be so strict with your meals.

  3. Tosca, you are such an inspiration! I loved the podcast and i'm loving these blogs! keep up the great work...and i love the New book! I've done several recipes and the kids are gobblin' them up! THANK YOU!!! xoxxo Heidi in California

  4. Tosca,

    When you say "Remember, this is NOT year-round clean eating,"
    do you mean that you are eating more because you are competing? I guess I'm a bit confused because you advocate eating clean year round.

  5. The Eat-Clean Diet TeamAugust 9, 2008 at 10:33 PM

    Hi Anonymous,

    Tosca means that this is not a regular diet that can be sustained all year.

    This diet is only suitable for when she is getting ready for competition as it does not provide enough nutrition over the long run.

    The Eat-Clean Diet Team

  6. I just read through your Clean Eating cookbook, and can't wait to try many of the recipes! I'm excited to try quinoa, but can't find it in any of the grocery stores where I live. Any recomendations? Thanks!

  7. Thanks for posting one of your daily meal entries. It's really nice to see a true life example. Could you please post a non-competition day meal? Curious to see what you eat on an off day. Also, to see your height and weight was very comforting to me. Knowing that someone like you, who is an inspiration to a lot of people isn't someone who has to be 110lbs to eat good and look good. It gives us all some hope. :)

  8. I appriciate you giving us a traing log and ideas of what your eating schedual and training exercises are.. I had a baby 8mths ago and having a hard time getting the motivation getting back on track with my training. Can you give any advice to us who need the motivation to get back in training?


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