Table of contents

Child pages

Models

Victoria's Secret Models

Instagram models

• Alexis Ren
  • 2016.11.02 - Spoon University - 7 Dos and Don'ts to Dieting, According to Instagram's Alexis Ren
    • Summary:
      
      • She works out "5-7 days a week for 1-2 hours [each session]".
        • That's basically exactly what the student I met said: she just runs for an hour, ~6 days a week.
      • Don'ts:
        • No bread.
        • No fast food.
        • No alcohol.
        • No red meat.
        • No eating after 7pm. (What time does she go to sleep?)
        • Not a lot of sugar.
        • No fruit after lunch.
      • Do's
        • Fruit: "Lots of pineapple, strawberries, watermelon, papaya, and mango for endless smoothies and acai bowls".
        • Kale chips.
        • Vegan protein powder.
        • Trail mix (without M&Ms).
        • Banana ice cream.
        • Salad (with lemon and pepper).
        • Veggie burgers (wrapped in lettuce with avocado).
• Rachel Cook
  • 2017.06.30 - YouTube - Rachel Cook - Q&A: The TRUTH About Modeling, Photoshop & My Teeth!
    • 6:54 - Q: Do you count calories?
      • A: I do not count calories. However, I did, for like a week, just to see what my diet was really like. And it actually was a good thing. So I highly recommend doing it for a couple days, just because, for example, I realized that the smoothie I was making every day was like way too much, it was adding up to be a lot of calories and a lot of fat. And just becoming conscious of that was actually really good for me.
    • 7:39 - Q: How often do you work out? How do you have such killer abs?
      • A: She says her abs are "100%" based on how clean she's eating. She also says that sprinting seems to make her abs pop. She says she aims to work out every day, and if she misses a day it's not a big deal.
  • 2017.07.07 - YouTube - Rachel Cook - VLOG: HEALTHY LIFE ISN'T EASY! Hardest Hike Ever & Grocery Haul
    • 1:16 - She gets "white coffee" from an unspecified coffee shop. It's iced and almost milk-colored.
    • 8:31 - She eats a sandwich after her hike.
    • 9:03 - She stresses that she has found it counterproductive to beat yourself up over not being where you want to be (in terms of body goals, but presumably also for other goals).
    • 9:30 - She talks about what she bought at the health food store:
      • A mango, banana chips, raspberries and blackberries, dates, hummus, "Hilary's Mediterranean bites", "Sweet drops" stevia sweetener, a calorie-free dressing, a bag of frozen vegetables
  • 2018.04.18 - YouTube - Rachel Cook - Super Simple Meal Ideas! (Vegan)
    • 3:33 - She explains how she makes the smoothie she drinks every morning. It's a banana, almond milk, frozen blueberries, spinach, and a scoop to a scoop and a half of SunWarrior vanilla protein powder.

Athletes

Olympic Athletes

• Rowing
  • https://www.youtube.com/watch?v=v6PhNNPCnYA&t=2m
    • So, most days I wake up around 6am, [have] a quick breakfast, then head down to the boathouse and usually do about an hour row, come back and have a second breakfast, and then go back down to the boathouse for maybe a two-hour row, and then the afternoon you eat, you take a nap, but you're kind of too tired to do anything productive, and then in the afternoon you go back down to the boathouse and usually have like another two hour session of rowing or cross training.

Body builders

Joe Delaney

• Entire 10 Year Physique Transformation: The Natural Path
  • Exercises shown:
    • 2:21 - Barbell bicep curl
    • 6:04 - Raised push-ups
    • 7:23 - Weighted dips
    • 7:39 - Deadlift
    • 13:44 - Bench press
    • 14:32 - Back squat
    • 14:53 - Dips
    • 15:28 - Long bar row
    • 15:40 - High cable fly
    • 16:31 - Dumbbell lateral raise
    • 16:38 - Dumbbell curl
    • 18:11 - Back squat
    • 18:20 - Standing barbell overhead press (military press)
    • 18:30 - Wide-grip pull-ups1
    • 18:46 - Bent over barbell row
    • 19:35 - Seated dumbbell lateral raise
    • 23:12 - EZ bar curl
    • 23:21 - Seated dual-handle wide lat pulldown
    • 23:26 - Pull-ups
    • 28:18 - Cable flys (back to an inclined bench)
    • 29:08 - Cable flys
    • 29:15 - Bent over barbell row
    • 30:10 - Punching bag
  • Food shown:
    • 4:50 - He worked at McDonald's but didn't eat there, instead going to Asda (a grocery store) and buy cooked chicken legs and chicken wings.
    • 9:00 - Frozen chicken breast fillets, shrimp, salmon, tilapia, lean beef, fresh skinless chicken breasts, canned tuna, jalapeno peppers
• 2015.04.15 - Leg Day Routine

Carb Cycling

Carb Loading

Actors

The Rock

• 2016.07.30 - Bodybuilding.com - Train Like Dwayne ''The Rock'' Johnson
  • Depending on the role I'm training for or playing at the time, I usually smash out about 30-50 minutes on the elliptical cross trainer first thing in the morning, whether I'm at home or at a hotel, after drinking a cup of coffee.
  • Usually I start off my day with some dead cow and oatmeal for breakfast. The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.
  • I work out six days a week, and usually in the morning. But depending on my schedule, I may also [train] in the evening. But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.
  • My workout is constantly changing and adapting, but for the most part, I do 4 sets of 12 reps with a 60-90-second rest.
  • Routine:
    • Day 1: Legs
      • Elliptical 30-50 mins
      • Barbell Walking Lunge 4x25
      • Leg Press 4x25
      • Leg Extensions 3x20
      • Barbell Squar 4x12
      • Hack Squat 4x12
      • Romanian Deadlift 4x10
      • Seated Leg Curl 3x20
      • Thigh Abductor 4x12
    • Day 2: Back
      • Elliptical 30-50 mins
      • Wide-Grip Lat Pulldown 4x12
      • Bent Over Barbell Row 4x12
      • One-Arm Dumbbell Row 4x12
      • Barbell Deadlift 3x10
      • Pullups 3 sets to failure
      • Dumbbell Shrug 4x12
      • Inverted Row 3 sets to failure
      • Hyperextensions (Back Extensions) 4x12
    • Day 3: Shoulders
      • Elliptical 30-50 mins
      • Dumbbell Shoulder Press 4x12
      • Standing Military Press 4x12
      • Front Dumbbell Raise 4x12
      • Side Lateral Raise 4x12
      • Reverse Machine Flyes 4x15
      • Seated Bent-Over Rear Delt Raise 4x12
    • Day 4: Arms/Abs
      • Elliptical 30-50 mins
      • Dumbbell Bicep Curl 4x15
      • Hammer Curls 4x15
      • Spider Curl 4 sets to failure
      • Triceps Pushdown 4x15
      • Overhead Triceps 3x15
      • Hanging Leg Raise 4x20
      • Rope Crunch 4x20
      • Russian Twist 4x20
    • Day 5: Legs
      • Same as above
    • Day 6: Chest
      • Elliptical 30-50 mins
      • Barbell Bench Press - Medium Grip 4x12
      • Incline Dumbbell Press 4x12
      • Dumbbell Bench Press 4x12
      • Flat Bench Cable Flyes 4 sets to failure
      • Incline Hammer Curls 4x12
      • Dips - Chest Version 4 sets to failure
    • Day 7: Rest
• 2016.10.13 - Men's Fitness - The Rock is sharing his kickass bodybuilding workouts for the world to try

Public Figures

• Kate Middleton
  • Examples of her figure:  
  • https://www.self.com/story/trip-planning-is-basically-my-therapy-heres-how-i-make-travel-happen-no-matter-what
  • http://www.dailymail.co.uk/femail/article-3816753/The-secret-Kate-s-enviably-toned-figure-plank-Sporty-Duchess-fan-muscle-tightening-exercise-CrossFit.html