The last time we sat down with Figure Athlete's Barbella, she filled us in on the nuances of her training and outlined the techniques that kept her looking superhuman. Known for her allusiveness, getting in touch with Barbella a second time would prove to be no easy task.

Aware of the fact that she only responds to cries of the innocent, we locked ourselves in our headquarters and shrieked through a window in hopes of a rescue. Hours later, nursing a hourse voice, with remnants of what used to be the main entrance door in hand,

we were able to convince Barbella to invite us into her superhero hideout and reveal the nutritional secrets behind her jaw-dropping physique.

We agreed to meet at the train station at 9:45pm on the dot. Anticipating some sort of grand entrance from the heroine, we were rather surprised when she sauntered up casually dressed in street clothes.

Not surprisingly, in a t-shirt and blue jeans, she was an absolute stunner! As if preparing for initiation, she pulled out some blindfolds and tied them around our eyes.

The anticipation of what was to come next had our hearts racing. We walked in silence with her guiding us every step of the way.

Within minutes, we reached our destination. Barbella untied our blindfolds, revealing what may have been the most stylish superhero hideout ever! The lair resembled a trendy New York City apartment.

The décor would be best described as "Sex and the City" meets "The Matrix." What else could one expect from a lady who spends her nights beating up criminals?!

Following a quick tour of her chic home, we ended up in the kitchen; this is where the interview began.

FA: So, Barbella, last time we spoke you gave our readers some insight on a superhero's training. We all know that training is just a piece of the puzzle. What about the other part, the diet?

BB: What'd you want to know?

TR: Firstly, are you an Atkins, Zone, or high carb kind of girl?

BB: It all depends on what I'm trying to achieve at the moment. I think diet is one of those things that people have to be flexible with if they're serious about getting in really great shape.

It's been my experience that relative beginners and those who have a hard time sticking to a diet would fair best on a Zone type of diet. Once they learn all there's to know about macronutrients, the portions are easy to eyeball and the plan is easy to follow.

As a trainee progresses in her knowledge and body composition, a carb rotation diet may make more sense for her. This plan will still include all the nutrient groups, but it'll take into account one's level of activity.

The beauty of a rotation diet is that it allots higher carb days to high volume training days, allowing you to get lean without feeling lethargic and flat.

Finally, a low carb (cyclical ketogenic) type diet is best for those who are closer to their goal of being absolutely ripped. A CKD is essentially high protein, high fat, low carbohydrates during the week and an increased carb intake over the weekend.

This approach may be the most difficult for most to adhere to, but promises great reward to those who can stick to it.

FA: What about the theory that people who are embarking on a weight loss protocol should start with a ketogenic diet?

BB: People who carry more fat are apt to insulin resistance, yes. With that said, I also believe that proper training protocols provide more leeway in terms of carb consumption. If everything else is in place, a moderate carbohydrate intake shouldn't be a hindrance to fat loss.

No one can argue the effectiveness of low carb/CKD diets; it's just that they require a high level of compliance, which may lead to less success overall. An ideal situation would have you analyze the psychology of the dieter and structure the plan based on that.

It could look something like this:

Very Motivated, High Compliance: Low carb/CKD › Carb rotation › Zone diet

Moderate Motivation, Moderate Compliance: Zone diet›Carb rotation › Low carb/CKD

Low Motivation, Low Compliance: Complete one nutrition task weekly › Zone die › Carb rotation

FA: Okay, fair enough. The one thing we did notice about all of your recommendations is that the protein intake stays relatively high.

BB: For strength athletes, that's a must! We all know that proteins are the building block of muscle and are needed in sufficient quantities to build lean muscle, but proteins should also be consumed when fat loss is the goal.

The trick is to select the right foods that will allow your body to deplete glycogen in the muscles while using stored fats for fuel. Proteins and fats are the best choices when that's the desired result.

FA: Exactly how much protein are we talking?

BB: I find that many women tend to skimp on their protein intake even when training. Ideally, a gram per pound of lean body mass should suffice for a regular weight training Jane. However, protein intake should increase with a higher volume of training or when attempting to build lean mass.

FA: Broken up over a number of meals, I assume?

BB: Yes, of course. The popular recommendation is to split your macronutrient needs over multiple meals, eating every few hours. For weight loss, I suggest this strategy with diminishing size of the meals over the course of your day.

So a typical day may look like this:

FA: There are certainly some interesting food choices of food in that menu; what happened to good ol' tuna and chicken?

BB: One of the barriers to successful body composition is the assumption that you can only eat the bodybuilding "staples." Heck, you're bound to go crazy eating only tuna, eggs, and chicken!

There's a ton of protein sources out there that are healthier and more appetizing. In fact, I propose that people rotate all of their food sources as frequently as possible so that they do not create intolerance to them. Here are some ideas:

FA: One problem that we regular people may have with your eating plan is that it would take too much time to prep all that food. We'd never leave the kitchen!

BB: Look, you're talking to a woman who spends her days working a civilian job and spends her nights fighting crime in the mean streets. Time is a luxury for me, too.

I've found that the best strategy for keeping healthy meals on hand is to set aside a few hours each week to prepare my meals. Every Sunday morning, while the degenerates are still in their beds, I arrange half of my meals for the week; then repeat the process Wednesday evening, before hitting the mean streets.

Now during the weeks when I'm really swamped with break-ins and bank robberies, I substitute a few of my solid meals with meal-replacement powders. A few scoops of Metabolic Drive Complete and a few Flameouts are a perfect replacement for the girl on the go!

Busy Crime-Fighter Strategy: Solid meal Breakfast -› MRP snack -› Solid Lunch -› MRP snack -› Solid Dinner

FA: On the topic of fats, you seem to be an advocate of a relatively high intake. Why?

BB: It's not so much that I'm an advocate of a super high fat intake; it's just that I believe most women avoid fat like it's a psycho ex boyfriend! If only more females knew the benefits of a reasonable fat intake.

Let's take Wonder Woman for instance; whenever we do lunch she orders a huge Greek salad drenched in olive oil. Looking at this meal you'd think she were trying to beat out the Blob; but let me tell you, the girl is ripped!

She also has the most fantastic soft skin, and thick luxurious black hair. It's like nothing I've ever seen!

FA: Sitting silently, listening with amazement…

BB: Oh, and her nails never break when she fights. It's quite incredible.

Her advice to me was to eat a lot of monounsaturated fats, and since incorporating these words of wisdom into my diet, I've definitely noticed some incredible changes in my physique.

Loves her olive oil.

FA: What about polyunsaturated and saturated fats?

BB: Polyunsaturated fats in the form of fish oils are a definite must in my line of work. I get banged up pretty often, and the omega 3's are a godsend against inflammation.

In terms of omega 6's, most people in the western world are overexposed to them through their diets. The average person needs to pay more attention to creating a more favorable ratio between the 3's and the 6's.

In an ideal scenario the breakdown of overall fat consumption would be 30% of the nutrient profile.

Saturated fats, on the other hand, are somewhat misunderstood. A lot of literature portrays them as the Dr. Doom of fats, when in fact, they're necessary for the production of testosterone in the body.

As you know, high testosterone is correlated with increased lean muscle tissue and decreased fat mass. Unless there's some sort of pathology, one should be fine eating a diet comprised of as much as 10 % saturated fats.

FA: Know what's funny? You haven't mentioned a single food item generally marketed to women, like cereal, yogurt, or fruit. Aren't these the foods most women choose as healthier options?

BB: Yes, unfortunately, most women do base their diets on these physique killers! The perception that these foods are healthier is little more than a reflection of the advertising dollars that have been spent promoting that.

Yogurt, for example, is marketed to be brimming with good bacteria — but what they don't tell you is that it'll spikes your insulin levels higher than a Mars bar! Just a few too many of these insulin spikes, and your body will take on the appearance of a tub of yogurt.

Then there are cereals like Special K, which directly target women. The product is sold as a healthy breakfast option when, in fact, nothing could be further from the truth. Special K's main ingredients are rice and wheat — two highly allergenic foods. Now combine them with pasteurized skim milk and you've created an inflammatory, time-bomb!

Fruits, though not the worst choice, are high in fructose. Fructose has been linked with a slow down in metabolism, glycation of the cells, and weight gain. Fruit shouldn't be too harmful in limited quantities, but when eaten frequently or consumed as juice (which is much worse!), the results are disastrous.

FA: Once again, you've shed some light on the steps necessary to achieve a kick-ass body. Is there anything you'd like to add before we wrap up this great interview?

BB: Just to remind my fellow FigureAthletes to keep on lifting heavy and eating right. They're all super heroines, each in a different way.

FA: Great; we'll be sure to pass that on. Till next time, Barbella!

About the Author

Teiko Reindorf is a NSCA-certified personal trainer and operates a Personal Training business in Toronto Ontario specializing in personal training, post-rehab exercise and nutritional consultations, you can learn more about Teiko on his website