Ask A Fitness Model Issue 3!

Find out how to get a body like a supermodel! Full workout and diet included with printable logs!

Questions & Answers



I promised my girlfriend I would find her a workout and diet that she could do because she doesn't really know anything about working out. She wants to get a body like yours. Could you possibly tell me what exactly your workout routine and diet are?



Definitely. Since I have been writing this column for bodybuilding.com, the number one question everyone emails me is guys checking for their girlfriends, and women wanting to know what EXACTLY my workout routine and diet are like. For this issue, I decided to answer all of those questions in detail.

You have to keep in mind that depending on a person's body size, and weight, you have to vary both diet and exercise to meet your specific body's level of experience working out. For an example, someone who has just begun to workout may not want to train as extensively as another person who has been training for years.

This is the EXACT workout that I did last week. Each week varies a bit.

Monday:

Morning:
Cardio walking on a treadmill for 1 hour in the morning on an empty stomach.

Afternoon:
Training with weights doing Hamstrings, Buns, and Abs.

Hamstrings:
Lying Leg Curls - 3 Sets of 20-30 Reps
Walking Lunges - 3 Sets of 20-30 Reps
Stiff Leg Dead Lifts - 3 Sets of 20-30 Reps
Standing Hamstring Curls - 3 Sets of 20-30 Reps

Buns:
Free Standing Squats with dumbbells at my side - 3 Sets of 20-30 Reps
One-Leg at a time Seated Leg Press - 3 Sets of 20-30 Reps
The Bun Curl Machine* - 3 Sets of 20-30 Reps
* Stepping up on a platform one leg at a time with dumbbells at your side.

Abs:
Decline Crunch - 3 Sets of 20-30 Reps
Decline Reverse Crunch - 3 Sets of 20-30 Reps
Knee / Hip Raise on Parallel Bars - 3 Sets of 20-30 Reps

Click here for a printable log of Monday!

Tuesday:

Morning:
Cardio Walking on a treadmill for 1 hour in the morning on an empty stomach.

Afternoon:
Weight training doing Arms, and Calves.

Biceps:
EZ-Bar Curl - 3 Sets of 12-15 Reps
Dumbbell alternating bicep curl - 3 Sets of 12-15 Reps
Cable hammer curls with the rope - 3 Sets of 12-15 Reps
Machine Preacher Curls - 3 Sets of 12-15 Reps

Triceps:
Machine Dips - 3 Sets of 12-15 Reps
Cable One arm at a time Tricep Extension - 3 Sets of 12-15 Reps
Seated Tricep Press - 3 Sets of 12-15 Reps
Dumbbell Tricep Kickbacks - 3 Sets of 12-15 Reps

Calves:
Standing calf raises - 3 Sets of 12-15 Reps
Seated calf raises - 3 Sets of 12-15 Reps
Donkey calf raises - 3 Sets of 12-15 Reps

Click here for a printable log of Tuesday!

Wednesday:

Completely rest, day off.

Thursday:

Morning:
Treadmill walking / running one hour on an empty stomach.

Afternoon:
Weight training Abs, Back.

Back:
Pull-ups - 3 Sets of 12-20 Reps
Bent Over Rows - 3 Sets of 12-20 Reps
V-Bar Pull Downs - 3 Sets of 12-20 Reps
Lower Back Extensions - 3 Sets of 12-20 Reps

Abs:
Decline Crunch - 3 Sets of 20 Reps
Decline Reverse Crunch - 3 Sets of 20 Reps
Knee / Hip Raise on Parallel Bars - 3 Sets of 20 Reps

Click here for a printable log of Thursday!

Friday:

Morning:
Treadmill walking / running one hour on an empty stomach.

Afternoon:
Weight training quads, shoulders.

Quadriceps:
Leg Extensions - 3 Sets of 20-30 Reps
Leg Press - 3 Sets of 20-30 Reps
Thigh Adductor - 3 Sets of 20-30 Reps
Hack Squats - 3 Sets of 20-30 Reps

Shoulders:
Lateral raises with dumbbells - 3 Sets of 10-15 Reps
Front raises with dumbbells - 3 Sets of 10-15 Reps
Rear delt flies - 3 Sets of 10-15 Reps
Machine overhead shoulder press - 3 Sets of 10-15 Reps

Click here for a printable log of Friday!

Saturday:

I will do cardio for one hour in the morning, and one hour in the afternoon.

Sunday:

Off

Varying the kind of cardiovascular exercise you do is very important. While I may walk on a treadmill one week, the next week I will use the elliptical rider. Another week I may do the recumbent bike, or rollerblade around the neighborhood. The trick is to always keep your body guessing, never allow it to get really used to the exact same routine. Vary the weight training exercises you do every week.

Bodybuilding.com has a great guide to tons of different exercises that all work the same body part. Use the guide! Do a different set of exercises every time, and you will see phenomenal results. Make sure you remember to stretch. This will greatly increase your flexibility, and help your body recover faster from a workout by not being quite so sore. I usually try to stretch my entire body for at least 10-15 minutes, a minimum of three times a week.

As far as my diet, it is usually pretty boring. This is an exact meal plan that I follow almost every day. With the exception of switching the order of the meals around each day, I usually eat the same things every day. The only exception is on Sunday, where I will allow myself to have one cheat meal of whatever I want early in the day.

Meal One:

Three Egg Whites and One Whole Egg Scrambled with brussel sprouts, soy cheese, and vine tomatoes. One serving of cream of wheat made with soy milk.

Meal Two:

Whey Protein Shake.

Meal Three:

A Boca Burger (a soy patty), and a Small Yam with Cinnamon.

Meal Four:

A can of albacore tuna fish, fat free honey Dijon, over a bed of lettuce and tomatoes.

Meal Five:

A Whey Protein Shake.

My primary sources of protein are chicken, tuna fish, Boca burgers, whey protein shakes, and egg whites. Every person is different, and I discovered through trial and error that my body does not digest beef, lamb, or pork as well as the other sources of meat.

After cutting these meats out of my diet, I noticed I was able to maintain a lower body fat percentage, and lose fat faster. I even found out that I was lactose intolerant from experimenting with my diet.

Thousands of people are lactose intolerant in the United States and do not know it. After I stopped eating dairy products, my skin cleared up greatly where I had a strange rash on the back of my arms, and I found I was never really bloated. Some men and women may want to keep beef and other meats in their diets, it is all trial and error, and is dependent on the individual.

As far as supplements, I use a daily multivitamin, glutamine, and an ephedra based fat burner. (Make sure to check with your doctor before taking any kind of fat burner.)

With the recent ban on ephedra though, it looks like I am going to have to find another kind of fat burner. Once again, the best way to find what works for me (and you) is trying several different types, until you find something that works.

I hope that helps your girlfriend, and any other women out there wondering what they can do to lose weight, and maintain lean muscle.