Pro Ana Diet Training

She has always been sporty. There was hardly a sport at school that she didn’t do. Gymnastics, hockey or swimming were among your favorite sports. Pro Ana goal was to become an international bikini model. She has achieved it and is a role model for many girls who emulate her. Ana Delia De Iturrondo is 160 cm tall and weighs 53 kilograms. Here you can find out how she trains and what she pays attention to when eating. Let’s discuss Pro Ana Diet training and meal plan.

Pro Ana Diet Plan: The ultimate weight loss process

If you are looking for a way to lose weight but healthily, proana diet plan is the best way out here. Pro-Ana diet emphasizes high protein consumption like (meat, fish, and chicken), low carbohydrates, and moderate fats.

When it is combined with increased water consumption, this can cause significant weight loss in as little as a week.

Here’s an example:

Day 1    

  • All fruits–except bananas
  • Recommended fruits are watermelon and muskmelon
  • 8 to 12 glasses of water

Day 2    

  • Large boiled potato
  • Cooked or uncooked vegetables of your choice without oil
  • 8 to 12 glasses of water

Day 3    

  • All fruits–except bananas
  • Cooked or uncooked vegetables (except potatoes) of your choice without oil
  • 8 to 12 glasses of water

Day 4    

  • 8 to 10 bananas
  • 3 to 4 glasses of milk
  • 8 to 12 glasses of water

Day 5    

  • 6 tomatoes
  • One cup of brown rice
  • 12 to 15 glasses of water

Day 6    

  • One cup of brown rice
  • Cooked or uncooked vegetables (except potatoes) of your choice without oil

Day 7    

  • One cup of brown rice
  • Any vegetables
  • All fruit juices
  • 8 to 12 glasses of water

Pro Ana Nutrition Plan

She eats six meals a day. Each is a thoughtful combination of proteins, fats and carbohydrates, with carbohydrates being more prominent in the first three meals. Let’s go through this in detail:

  • Meal 1: 4 egg whites, 1 whole egg, 1/2 cup oats, mixed dried fruit, hemp oil and asparagus
  • Meal 2: Salmon (110 grams), broccoli and sweet potatoes
  • Meal 3: tuna, some rice, spinach and grapefruit
  • Meal 4: about 110 grams of chicken, steamed vegetables and avocado
  • Meal 5: Egg whites, shredded beef, Brussels sprouts and olive oil
  • Meal 6: approx. 110 grams of fish fillet, steak, with asparagus, mixed salad and carrots

Ana Delia De Iturrondo supports the whole thing with selected supplements for fat burning and protein intake. These include glutamine, creatine and branched chain amino acids. This gives her the strength for a dedicated workout.

Pro Ana Training Plan

Pro-Ana trains from Monday to Sunday with a rest day on Saturday. Strength and muscle training is the order of the day from Monday to Friday. Each day is dedicated to a specific muscle group. 

Monday – training for the legs and abs

  • Hackenschmidt squats (machine): 5 sets (20,20,20,20,20)
  • Left and right lunge: 5 sets (20,20,20,20,20)
  • Side squats with side pulls on the harness: 3 sets (20,20,20)
  • Jump rope: 1 minute
  • Leg extensions: 5 sets (20,20,20,20,20)
  • Shoulder-width leg press: 5 sets (20,20,20,20,20)
  • Pikes with the medicine ball: 3 sets (20,20,20)
  • Incline Crunches: 3 sets (15,15,15)
  • Static body raises in push-up position: 1 minute

Tuesday: shoulders and triceps

  • Shoulder press with dumbbells: 4 sets (10,10,10,10)
  • Overhead Barbell Press: 4 sets (10,10,10,10)
  • Rear fly on harness: 4 sets (10,10,10,10)
  • Arnold Press with Dumbbells: 3 sets (8,8,8)
  • Shoulder pulls on the harness: 3 sets (8.8.8)
  • Dumbbell Kickbacks: 3 sets (10,10,10)
  • Triceps Pull Overhead (Harness): 3 sets (15,15,15)
  • Push-ups (close stance): 3 sets (10,10,10)

Wednesday: legs

  • Leg curls: 5 sets (15,15,15,15,15)
  • 1 minute step-ups with weights
  • Stiff Legged Deadlift: 5 sets (12,12,12,12,12)
  • Squat with lunge: 5 sets per leg (12,12,12,12,12)
  • Leg press: 4 sets (10,10,10,10)
  • Bent-hip calf raises: 4 sets (15,15,15,15)

Thursday: back, biceps and abs

  • Pull-ups (wide grip): 4 sets (8,8,8,8)
  • Rows on harness: 4 sets (8,8,8,8)
  • Rowing on harness bent forward: 4
  • Lat pulldowns: 4 sets (12,12,12,12)
  • Medicine ball back raises: 5 sets (15,15,15,15,15)
  • Back raises (stretched upper body, straight legs) with barbell: 5 sets (15,15,15,15,15)
  • Alternate dumbbell curls: 4 sets (8,8,8,8)
  • Curls with the curl bar: 4 sets (12,12,12,12)
  • Curls on the harness: 4 sets (10,10,10,10)
  • Hanging leg raises: 3 sets (15,15,15)
  • Incline Russian Twists: 3 sets (15,15,15)
  • Crunches: 3 sets (15,15,15)

Friday: chest, shoulders and bottom

  • Incline bench press: 4 sets (12,12,12,12)
  • Standing flies on the harness: 4 sets (12,12,12,12)
  • Lateral raises: 8 sets (8,8,8,8,8,8,8,8)
  • Sidestep backwards: 4 sets (12,12,12,12)
  • Hackenschmidt machine lunges: 5 sets (15,15,15,15,15)
  • Bridge lift: 4 sets (12,12,12,12)
  • Glute Machine: 4 sets (12,12,12,12)

As you can see, a thoroughly original program that not only trains strength in some areas, but also body tension and posture. Saturday is free of training. Cardio training is the order of the day on Sunday.

When it comes to cardio, Ana Delia prefers a combination of HIIT training and low-intensity LIIS training for pure fat burning and recovery. Although the intensive HIIT is definitely more fun for her.


Pro Ana nutrition plan is wholesome and enriched with useful supplements. The workout is very individual with a striking number of sets and an unusual combination of exercises. The result can be seen. You can not only find Pro-Ana photos on her own website, many fans also share the aesthetics of her body on various photo platforms.

Also Read: 35 Foods That Burn Belly Fat Fast

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