[Miranda] Kerr told Harper's Bazaar, "I drink warm water and lemon every morning and I also drink lots of good quality purified and preferably alkaline water throughout the day." She is also known for maintaining a strict diet of fish, fresh food and steamed vegetables and consuming coconut oil to maintain flawless skin. Meanwhile, fellow Victoria's Secret model Adriana Lima also reportedly stays in top form with twice daily workouts and liquid diets of protein shakes before runway shows.
Source: http://articles.nydailynews.com/2012-11 ... trict-diet
Lily Aldridge:
“I am a mommy and I have a 4-month-old, so having a healthy diet is important. Nothing crazy. I definitely dieted, though. I ate a lot of organic salmon and vegetables. I couldn’t have worked harder—maybe I’m not as tiny as I used to be, but I’m womanly now and I’m proud of that.”
Source: http://www.thedailybeast.com/articles/2 ... ining.html
Ibiza Prep Ep 2: Full Training Routine, Leg Day Walkthrough & Flat Party
9:27 - Calf raise using a smith machine.
4 sets of 10-12 reps. It looks like he's doing ~235#.
10:06 - Alternate leg extensions.
10:55 - He does one of his leg workouts each week as a one-leg-at-a-time workout to identify weaknesses that are making his squats uneven.
10:58 - Glute machine (one leg at a time).
11:30 - Stop when the weaker side fails, because if you keep going with the stronger side you'll make the problem worse.
11:38 - Dumbbell lunges. 15 reps per leg, with 3 sets.
12:35 - He uses straps while doing the lunges so that he doesn't use energy gripping the dumbbells.
13:02 - Bulgarian split squats
14:50 - He starts talking about his full training routine: it's a 6-day split, push-pull-legs-push-pull-legs
Push workouts:
Push A: Flat barbell press, cable flies, overhead press, dumbbell lateral raise, and an optional tricep isolation.
Push B: swap the position of 3 & 4 with the position of 1 & 2 to give the other exercises priority (so he isn't as tired when he does them).
He chooses the tricep exercise when he goes to the gym but recently it's been dumbbell skullcrushers.
He also does dips to failure as another optional exercise.
For the flat bb press / OHP he does 8-6-4/5-6-8
For all other exercises he does 4 sets of 10-12 reps.
For the triceps he does 3 sets of 10-12 and then 1 drop set. He says he doesn't like drop sets in the middle of a workout because it can affect your other exercises.
17:50 - Pull workout with his injury (always the same)
Wide lat pulldown (3x10-12)
Narrow lat pulldown (3x10-12)
T-bar row (4x10-12)
Lat prayer (3x10-12)
Optional rear delt fly (usually DBs) (3x10-12)
Optional bicep isolation (usually DB hammer curls) (3x10-12)
Normal pull workout:
Vertical pull (weighted pull-ups)
Horizontal pull
Deadlift
Rear delt isolation
Bicep isolation
With A and B he'd switch the order of #1 and #2.
19:04 - Leg workouts:
A:
Squat
Sumo deadlift
(for the two above, it's 8-6-4-6-8)
Leg extensions
Leg curl
(the two above are 3x10-12)
Calf isolation 4x10-12
Glute isolation 3x-10-12
B: (one-leg-at-a-time-workout)
Calf iso
Leg ext
Leg curl
Weighted lunges
Split squats
