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Fitness Model Diet
- Thread starter ASU
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CanadianLady
New member
My body is really weird but when I need to cut down for a shoot, I usually ask for 3 weeks notice..... some people might not have that luxury but then I am not a full time fitness model anyways. I am on a website now though, and they are asking monthly-once every two months to have a shoot. When I have three weeks notice, I usually am okay to use this weird diet that my boyfriend gave me, some people might not like it but I do. Its purpose is to gain a pound of muscle every week on offseason but still be ready for shoots. Hopefully if you do it right you will gain muscle, I did, but most people can't take the pigging out weekends.... I CAN!! 
Here goes:
*I will eat 5-6 times a day
*cheat all weekend (I don't mean little cheating here and there!!! I mean full on, eating chocolate, candy, cakes, hot wings, burgers, pizza, EVERYTHING and eating ALL weekend. Stuff EVERYTHING in your FACE! Girls usually fail on this diet because they can't handle the cheating.... ex. "Oh I will get fat!!" Me- I have a boyfriend who loves to eat and he is the one who put me on this diet, and he is huge.... he will be competing at the Canadians soon.
*Here is the kicker: 100g of carbs or less per day and CLEAN protien.
You may have:
- All the protien you can eat, not really entirely important to measure this to the tee just don't overeat... use chicken or tuna or protien shakes, or eye of round steak. Clean protien.
- 1 tbsp Kraft Light Calorie Wise Catalina 3.5g of carbs, Ranch - 6g of carbs, or Thousand Islands 3.5g of carbs WITH your....
- SALAD.... this is what keeps your carbs so low. No rice, no potato.... just salad, if you don't like salad, the only other option you have on this diet is rice cakes.... and this diet may not be for you. 1 cup of salad is 2.5g of carbs, have 2-3 cups of salad like 3-5 times a day.
- I try to keep it to 1oz of oatmeal which is 20g of carbs in the morning with an egg white pancake, as many as you like.
- 8 rice cakes - 10g of carbs- try to have one meal as a protien shake after the gym with rice cakes or if you don't have salad then use the rice cakes but you should have them at least once a day to keep your starchy carbs in there somewhat.
- If you like cottage cheese it is protien too! Just remember it also has carbs... 6g per 1/2cup of it.
- I also like Cream of wheat- 22g of carbs in the morning.
*********Important
This diet is extremely anabolic. Food is the most anabolic substance there is. If you follow this to the tee it will work for sure but you have to eat your face off on the weekends, it is like boosting your metabolism and you will gain water, yes, but by the time you get to Tuesday or Wednesday depending on your body, you will lose all of it and hopefully still have an extra pound of muscle to show for it because you worked your ass off in the gym on Monday and Tuesday and maybe one day on the weekend or whatever training you do!
As well.... on the week of your shoot..... for the last couple days before the shoot, like 1-3 days, depending on how you feel, you can switch to just protien, 5-6 times a day. I will use tuna and salsa. I will also drink alot of water the day before the shoot to flush my system out and then stop the night before. AND, this is just me but I will fat/carb load. I might have 5 donuts the night before with my water or a burger and fries. This will fill up my muscles and make me look fuller... you really have to listen to your body to know when to stop or you will spill over. In the morning, you should look tight. If your shoot is on the weekend, of course you won't eat junk all day, when you get up though is when you will look your best. This is when the photog should be shooting you, ideally. If you have a break during the day, eat some salsa and tuna, and lay down for awhile to even out your water.
Try this if you are interested on a Friday, just as an experiment. When you wake up on Saturday it will be time to pig out anyways.... I usually start eating chocolate at midnight on Friday, lol!!
Anyways, this all works for me. I know because I have experimented with my body. This may not work for you and maybe you may find all of this retarded but I just thought you could use some advice if you don't want to diet fulltime year round. And.... let's face it, pigging out on the weekends rules.
Anyways let me know what you think and if you try it out you can ask me anything.
Here goes:
*I will eat 5-6 times a day
*cheat all weekend (I don't mean little cheating here and there!!! I mean full on, eating chocolate, candy, cakes, hot wings, burgers, pizza, EVERYTHING and eating ALL weekend. Stuff EVERYTHING in your FACE! Girls usually fail on this diet because they can't handle the cheating.... ex. "Oh I will get fat!!" Me- I have a boyfriend who loves to eat and he is the one who put me on this diet, and he is huge.... he will be competing at the Canadians soon.
*Here is the kicker: 100g of carbs or less per day and CLEAN protien.
You may have:
- All the protien you can eat, not really entirely important to measure this to the tee just don't overeat... use chicken or tuna or protien shakes, or eye of round steak. Clean protien.
- 1 tbsp Kraft Light Calorie Wise Catalina 3.5g of carbs, Ranch - 6g of carbs, or Thousand Islands 3.5g of carbs WITH your....
- SALAD.... this is what keeps your carbs so low. No rice, no potato.... just salad, if you don't like salad, the only other option you have on this diet is rice cakes.... and this diet may not be for you. 1 cup of salad is 2.5g of carbs, have 2-3 cups of salad like 3-5 times a day.
- I try to keep it to 1oz of oatmeal which is 20g of carbs in the morning with an egg white pancake, as many as you like.
- 8 rice cakes - 10g of carbs- try to have one meal as a protien shake after the gym with rice cakes or if you don't have salad then use the rice cakes but you should have them at least once a day to keep your starchy carbs in there somewhat.
- If you like cottage cheese it is protien too! Just remember it also has carbs... 6g per 1/2cup of it.
- I also like Cream of wheat- 22g of carbs in the morning.
*********Important
This diet is extremely anabolic. Food is the most anabolic substance there is. If you follow this to the tee it will work for sure but you have to eat your face off on the weekends, it is like boosting your metabolism and you will gain water, yes, but by the time you get to Tuesday or Wednesday depending on your body, you will lose all of it and hopefully still have an extra pound of muscle to show for it because you worked your ass off in the gym on Monday and Tuesday and maybe one day on the weekend or whatever training you do!
As well.... on the week of your shoot..... for the last couple days before the shoot, like 1-3 days, depending on how you feel, you can switch to just protien, 5-6 times a day. I will use tuna and salsa. I will also drink alot of water the day before the shoot to flush my system out and then stop the night before. AND, this is just me but I will fat/carb load. I might have 5 donuts the night before with my water or a burger and fries. This will fill up my muscles and make me look fuller... you really have to listen to your body to know when to stop or you will spill over. In the morning, you should look tight. If your shoot is on the weekend, of course you won't eat junk all day, when you get up though is when you will look your best. This is when the photog should be shooting you, ideally. If you have a break during the day, eat some salsa and tuna, and lay down for awhile to even out your water.
Try this if you are interested on a Friday, just as an experiment. When you wake up on Saturday it will be time to pig out anyways.... I usually start eating chocolate at midnight on Friday, lol!!
Anyways, this all works for me. I know because I have experimented with my body. This may not work for you and maybe you may find all of this retarded but I just thought you could use some advice if you don't want to diet fulltime year round. And.... let's face it, pigging out on the weekends rules.
Anyways let me know what you think and if you try it out you can ask me anything.
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ASU
New member
Thanks candadianlday 
Great post and I do believe this diet Will work if you follow
Just few questions:
* Isnt Rice Cakes high in GI? Why wouldn't you replace it with Sprouted bread, yams or more oats?
* Fruits not allowed?
* So you basically dont count the calories (protein, fat) on weekdays.. you just limit the carbs? you count the green veggies carbs too?
Great post and I do believe this diet Will work if you follow Just few questions:
* Isnt Rice Cakes high in GI? Why wouldn't you replace it with Sprouted bread, yams or more oats?
* Fruits not allowed?
* So you basically dont count the calories (protein, fat) on weekdays.. you just limit the carbs? you count the green veggies carbs too?
ASU said:
Depends on her height, weight, BF%, activity level, genetics, training, what she is modeling, if she competes, when the shoot is, and her body type. Every single diet out there will be different.
In general, a person should eat high quality lean protein, limited starchy carbs, focus on fibrous carbs, and keep fats moderate and from healthy sources. Many seem to like 40%P, 30%C, 30%F - but that is up to you.
CanadianLady
New member
ASU said:Thanks candadianlday
Just few questions:
* Isnt Rice Cakes high in GI? Why wouldn't you replace it with Sprouted bread, yams or more oats?
* Fruits not allowed?
* So you basically dont count the calories (protein, fat) on weekdays.. you just limit the carbs? you count the green veggies carbs too?
Yes they are but if you just limit them to eating 8 mini rice cakes like I said it will make your diet alot more enjoyable and really I think this diet is about limiting the fat and carbs so that when you get the cheat days on the weekend, it is like a mini rebound, like when you compete and then after the show you come off your diet and start eating normally. Most bodybuilders take advantage of that time to work as hard as they can.
You can have any kind of your standard starchy carb (no processed carbs... as in no Golden Grahams, I am talking potatoes and yams like you said) I guess that you want, you just can't go over 100g per day. In that case if you are trying to eat 10g, I find it easier to have rice cakes instead of a 1/4 cup of rice which is around 12.5g of carbs.... which would you rather eat? That or the 8 barbeque flavored rice cakes that look like doritos nowadays? No brainer for me! I find this diet to be very quick preparation, unlike the waiting for rice to cook... bag of lettuce, rice cakes.... oatmeal, no preparation except for breakfast, yay!
Fruit contains fructose which has a high likelyhood of being turned into body fat because it takes too long for the liver to turn it to blood suger to use for energy. While it is lower on the GI than rice cakes it is more pure sugar than a rice cake would ever be. GI is important but food SOURCE is more important..... anyways if you think about it, 3 months out, what is more likely to be on a bodybuilder's diet? Fruit or rice cakes??
No I don't count the calories.... I just limit the carbs. You might want to try writing them down on a peice of paper for a couple days to really see how they add up! One really good meal I eat alot on this diet is shishkabobs (pre photoshoot, I also use this as well as the tune and salsa to switch it up and try to cut out carbs entirely. Use chicken or steak with red peppers and onions and some cherry tomatoes if you are not in pre photoshoot days). I own a barbeque that I live my life around when I'm dieting, yes, try to count the green veggies too, you would be suprised to find out how all the carbs add up per day! Even if you are skimpy on everything! For protien, just calculate how much you want to eat per day, go around 2g per pound you weight a day. That is if you want to put on muscle or keep it, however it works for you.
Thanks for not slamming my ideas, some people think I am CRAZY for saying this shit!
ASU
New member
Once again, thanks candadianlday!
* I will try not to count protein and fats.. just keep record of the carbs. its going to be hard for me to count the carbs from veggies (sine I eat alot of green veggies)
* Do you subtract the fiber from the total daily carbs?
* so, I need to count every carb content? from cheese, cottage cheese, nuts, whey protein, and even veggies
* Is Low carb yogurt with only 3 grams of sugar allowed ?
* I normally workout after my first meal.. so, would my first meal needs to include oats and my second meal which is my Post workout meal needs to include carbs as well?
* Is cardio (spin class) allowed with this diet routine?
* I will try not to count protein and fats.. just keep record of the carbs. its going to be hard for me to count the carbs from veggies (sine I eat alot of green veggies)
* Do you subtract the fiber from the total daily carbs?
* so, I need to count every carb content? from cheese, cottage cheese, nuts, whey protein, and even veggies
* Is Low carb yogurt with only 3 grams of sugar allowed ?
* I normally workout after my first meal.. so, would my first meal needs to include oats and my second meal which is my Post workout meal needs to include carbs as well?
* Is cardio (spin class) allowed with this diet routine?
CanadianLady
New member
ASU said:
Well I use frozen veggies and just estimate the salad, like a handful out of the bag is a cup... so the grams of carbs are easy to count that way, I suppose if you eat fresh cut greens it is harder. I probably just include around 2.5g of carbs for a shishkabob for the veggies.
No I don't subtract the fiber from the carbs.... I guess one thing I forgot to say is there is no added fat with this diet.... you may have 1% cottage cheese, but no cheese, nuts.... and I would save ever the yogurt for the weekend, most of it has fruit anyways..... I guess this is what might challenge some people. I have so much fun on the weekends though!
Ya, first meal get your biggest intake of carbs... as in the 20 or so grams from the oats or cream of wheat or whatever. Second meal or any meal after the gym is so easy just to have a shake and some mini rice cakes.
You can do anything in your daily routine on this diet! No problem.... I guess you may have lower energy towards Thurs-Fri because you are going to be more depleted from the low intake of carbs. (BUT higher on Mon and Tues! This is where you make your gains!) Also.... I don't know your opinion on sodium (ooooooooooooohhh.... controversial issue!!) but I have always included it as a normal person would! If you don't normally consume sodium you will retain more water than normal on the weekends from the pigging out. Salt your shishkabobs and chicken ..... it's no big deal! My last contest I never cut it out in fact I sodium LOADED for my contest, eating pickles with alot of water (as well as my normail diet food of course) for a week and a half until the Wed, and then stopping for the contest on Sat. Also, sodium is important to athletes because it helps your muscles fire harder and faster so that you can contract them harder!
I am sure everyone is looking at this post like....
lol..... but if you want to check out my craziness you can get some info on my boyfriend's trainer who is who I am listening to right now, he trains my boyfriend, my boyfriend trains me... I know this guy is legit because he is like a scientist/bodybuilder... check it out.... www.scottabel.com and read his free articles, he is AMAZING.
ASU
New member
So, no additional fat? let say I have a protein shake with only 4 grams of carbs and 1.5 grams fat, there is no need to add fat?
Instead of rice cakes can a I have a slice Sprouted Multi grain bread (15 grams carbs, .5 fat) per slice?
This sounds great! easy to follow no need to worry if I hit my protein/fat intakes
I tend to binge on the weekends and do well on weekedays... but Im gaining fat with that process since Im eating balanced carb/fat/protein during the week
I want to start this tomorrow!
Instead of rice cakes can a I have a slice Sprouted Multi grain bread (15 grams carbs, .5 fat) per slice?
This sounds great! easy to follow no need to worry if I hit my protein/fat intakes
I tend to binge on the weekends and do well on weekedays... but Im gaining fat with that process since Im eating balanced carb/fat/protein during the week
I want to start this tomorrow!
ashley2212
Banned
Perhaps I have no business jumping in here, but it seems like there's a link missing... velvett touched on it...
I feel like you're asking the question "what is a fitness model's diet" so you can follow it and look like a fitness model. However, what canadianlady provided you with was a diet specifically preparing for a photo shoot. She's already got the body, she just uses this to prep it to look its best.
If you're looking to look like a fitness model from a non-fitness model body, this is not a magic diet for you. There's a lot more involved than crazy binges, very low carbs, and extremely high protein.
Let me know if I'm wrong though, it could be that you already have the body and you're looking for a diet to prepare for a shoot and I just misunderstood.
I feel like you're asking the question "what is a fitness model's diet" so you can follow it and look like a fitness model. However, what canadianlady provided you with was a diet specifically preparing for a photo shoot. She's already got the body, she just uses this to prep it to look its best.
If you're looking to look like a fitness model from a non-fitness model body, this is not a magic diet for you. There's a lot more involved than crazy binges, very low carbs, and extremely high protein.
Let me know if I'm wrong though, it could be that you already have the body and you're looking for a diet to prepare for a shoot and I just misunderstood.
ASU said:
Ashley went where I was getting ready to go.
I am not slamming this diet because it apparently works for CL. Everyone is different.
The point is that CL is already fit, already lean. She benefits from this diet becasue she already knows her body, and is maintaining her look. If you are new to diet and training, then this will be WAY to extreme for you right off the bat.
The fact that you state that you think this diet will be "easy to follow" is a HUGE red flag for me. I am not sure you know how hard and painful it can be to low carb it. No carbs is BRUTAL, especially to a newcomer. Get ready for blinding headaches, days you lose your breath climbing the stairs (let alone training!), and those days where you are in such a brain-fog you aren't sure if you live in Arizona or Arkansas.
I think you are focusing too much on the fun "binge weekends" than the other 5 days of extreme deprivation. No at OR carbs during the week is not really a good idea.
I do NOT think this diet is a good choice, but again, it seems to work for CL. I think it would be a MUCH better, MUCH healthier idea to look at a healthier, more balanced, moderation - BUT CLEAN FOODS - diet.
Especially if you are not sure about portions, food choices, timing of meals, etc. Mentally, you need to understand the impact of food. You need to be able to analyze your choices, and the impact of those choices, without blindly following someone else's diet. Which may or may not work for you.
You have already stated that you can't get ahold of food on the weekends. The question is WHY can't you get ahold on it? The answer is NOT to keep allowing that. Chances are, you will continue gaining fat, simply because you have not taken the time to UNDERSTAND your choices, REALIZE the impact, and HOW to CHANGE them. This cycle will continue, regardless of what diet you choose.
Not to mention, someone who recommends something this extreme without knowing your present diet, present training, history, stats and goals is borderline negligent.
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M
*MissFit*
Guest
Ppl can really only use peoples diets and exercise plans as guildelines.
you have to tailor them to fit your dietary needs and exercis ability. What works for one won't work for another and there is no magic that can change that
you have to tailor them to fit your dietary needs and exercis ability. What works for one won't work for another and there is no magic that can change that
ASU
New member
Thanks girls
But Im not a new comer to bodybuilding diets.. I've done low carb plans before (low carbs and cab up) beverly's diet way.. It just sounds easier to me than other bodybuilding diets since I dont have to worry about counting the fats and protein in each meal..
If I end up doing this plan, starting tomorrow.. my plan is to cheat only one day (sat or sun)
I dont want to be using this plan for the rest of my life.. just give it a month or two and then go back to bulking diet with high complex carbs and protein
But Im not a new comer to bodybuilding diets.. I've done low carb plans before (low carbs and cab up) beverly's diet way.. It just sounds easier to me than other bodybuilding diets since I dont have to worry about counting the fats and protein in each meal..
If I end up doing this plan, starting tomorrow.. my plan is to cheat only one day (sat or sun)
I dont want to be using this plan for the rest of my life.. just give it a month or two and then go back to bulking diet with high complex carbs and protein
CanadianLady
New member
ASU said:
Heya.... obviously I have struck some chords by assuming that if you are asking about a fitness model diet that you are not 150 lbs, 25% body fat and 5ft 2in tall. Anyways, I think you'll notice that when I posted I did say a couple things that might make anyone think about doing this sensibly......
"Anyways, this all works for me. I know because I have experimented with my body. This may not work for you and maybe you may find all of this retarded but I just thought you could use some advice if you don't want to diet fulltime year round."
Anyways since in your private message you told me your stats are nothing like that, this diet is okay for you and the high protein will do you good, remember 2g per pound.
Yep, no added fat, so during the week when you have not added anything extra, when you get it back on the weekend you will really get the mini rebound. Remember that I said no processed foods.... unfortunately that means no bread.
As long as you don't get overly extreme about limiting your carbs, you will not get headaches. If you have trouble sticking to the low carbs, try 120g of carbs per day for the first week and see what works. Keep it to 80g at the lowest.
As with anything in life, you should research and make sure you know the basics, which ASU has already indicated she does. But really, what is the big deal if you try something for a week and if it works, COOL if not then it was something you tried for a week or two! Everything in life is something you try out and take for a spin. If it gives you headaches, then stop the diet if you can't take it (it does NOT give me headaches, if anything it will make me slightly tired for Thurs-Fri, like I have already said)
This diet is extremely anabolic, like I said... but if you keep it to one cheat day on the weekend, then make sure you go ALL OUT. Eat your face off. If you take away one of the cheat days you will just lean out faster I guess, but I'm not guaranteeing anything about headaches if you do 6 days of low carb.
Anyways, last post I guess, borderline negligent isn't something I desire to be called when I am just trying to help out someone else which is what I assume is what we're all doing here, brainstorming, morph what someone gives you for an idea, change it to make it your own. Good luck ASU.
You're going to have to spend some time trying different combinations of food to see what works for you. The body is crazy like that and what may have worked for you a year ago may not work now - so you always have to play with the foods you consume.
Here's a standard for/from me (take from it what you will):
Foods to eat: (standard list for me)
oatmeal
cream of wheat
potato
sweet potato/yams
rice brown/white
cottage cheese (this doesn't work for everyone)
all green veggies
peppers (red yellow)
chicken
fish
pork
lean beef
eggs
almonds, walnuts, pecans
peanut butter (this works for a lot of people)
avocado
olive oil (salads/ veggies)
Fruits - some people can diet with them some can't
berries
melon
apples
(I eat bananas and pineapple w/ my 1st meal even though the sugar content is high - but this works for me - doesn't work for many people)
Meal one - 1/2 cup cream of wheat or oats with nuts, splenda & vanilla extract, or tbls peanut butter. 1-2 eggs (or 3 -4 egg whites w/ 1 yolk)
Meals 2-4/5 - roughly 4-6oz of protein (I eat mostly fish), for 2 of those meals either 1/2 potato or a real small one or 1/2 cup of rice (white or brown) and for all meals as much salad or green veggies as you want.
Good snacks - avocado and almonds, OR eat some of either with your meals, it's a good source of fat.
Here's a standard for/from me (take from it what you will):
Foods to eat: (standard list for me)
oatmeal
cream of wheat
potato
sweet potato/yams
rice brown/white
cottage cheese (this doesn't work for everyone)
all green veggies
peppers (red yellow)
chicken
fish
pork
lean beef
eggs
almonds, walnuts, pecans
peanut butter (this works for a lot of people)
avocado
olive oil (salads/ veggies)
Fruits - some people can diet with them some can't
berries
melon
apples
(I eat bananas and pineapple w/ my 1st meal even though the sugar content is high - but this works for me - doesn't work for many people)
Meal one - 1/2 cup cream of wheat or oats with nuts, splenda & vanilla extract, or tbls peanut butter. 1-2 eggs (or 3 -4 egg whites w/ 1 yolk)
Meals 2-4/5 - roughly 4-6oz of protein (I eat mostly fish), for 2 of those meals either 1/2 potato or a real small one or 1/2 cup of rice (white or brown) and for all meals as much salad or green veggies as you want.
Good snacks - avocado and almonds, OR eat some of either with your meals, it's a good source of fat.
ASU said:Thanks Velvet
What you posted for your typical meal(s) is what I used to eat.. but since I started to binge like crazy I can't seem to go back to my typical balanced meals because I guess my mind is fearing carbs
take it one meal at a time, then one day at a time.
it's hard when you just lose your mind and it's like EAT EAT EAT
if you're afraid of carbs (you mean starches right?) get all your carbs from greens until you feel secure in your food choices to add some rice and oats.
ASU
New member
canadianlady, low carb is not going to be hard for me.. maybe only the first two days till I get used to it..as long as Im eating my tons of veggies (greens) I should be ok
The only new thing to me is not adding any fat into my meals .. but this is the challange and Im ready for this challange
Is there a place in this forum where you post your daily meals/workouts?
The only new thing to me is not adding any fat into my meals .. but this is the challange and Im ready for this challange
Is there a place in this forum where you post your daily meals/workouts?
Go plat there is a forum to keep a training and diet log.ASU said:
PaganPunkstress
New member
lots of great advice!
Asu, you wanted to know about diet... Don't forget about your training and be sure you ask us specific questions about routine too... Diet is the majority of your results (80% I'd say). The right training methods will take you to your goals though... I personally am into HST cycles right now. Works great for strengh increases! I also like slow movements towards the end of my cycles (HST cycle is typicallly 6 weeks); really burns those muscles out! Good luck!! ;-)
It is a low calorie salad dressing.Yasmina said:what type of food are these^^^^? I wonder if they are sold in Australia too.
thanks
