/
Diet & Exercise

Nathan Wailes - Blog - GitHub - LinkedIn - Patreon - Reddit - Stack Overflow - Twitter - YouTube

Diet & Exercise

Owned by Nathan Wailes
Last updated: Sept 14, 2024
18 min read

Related pages

 

  • In order to lose weight or maintain a healthy weight, you need to understand the reasons people are overweight:

    • the incentives they feel for maintaining a healthy weight (younger & dating-->more careful about what you're eating)

    • the food they're eating

    • the food choices of the people around them

    • the amount of sleep they're getting (less sleep-->more stress / cortisol-->more eating)

    • the amount of physical activity they do in a day (office job-->less physical activity)

  • also, talking about "going on a diet" is absurd if your goal is to keep the weight off. In order to maintain a healthy weight you need to permanently change the foods you are eating.

  • Here's an interesting experience I had:

    • One time I was in a super-market and on a whim bought a package of Oreos and three pints of Haagen-Dazs. I ate all that stuff over the course of two days. Before I bought the Oreos/ice-cream I was very, very good at telling what my body wanted when I felt a particular craving. But in the days after I ate the cookies/ice-cream, my ability to detect what my body needed was a little messed up: for example, I would go a few hours without drinking water, and my body would need water and start to go "HEY WE NEED SOMETHING", but I would find myself craving ice cream instead. I think the problem is that our brains have a limited number of ways to go "Ahhhh that's good" or "Hey! Do something!", so when we get a feeling that says "Hey! Do something!" we have this tendency to think of whatever made us feel good in the past. Or something like that.

  • Thought: One thing that may keep people from eating fruits and vegetables is that, to have a good experience, you need to know how to choose the specimens that are going to taste good. There's a lot of variability, and if you don't know what you're doing, you're very likely to choose something that you won't like the taste of.  This idea also applies to knowing how to prepare and eat the fruit.  If you cook broccoli correctly it can taste great, but if you don't do it correctly (which is easier than doing it correctly), it won't taste good and you're not likely to want to prepare it again.

Intermittent Fasting

 

 

 

 

 

Habits of models / athletes / public figures

Models

Victoria's Secret Models

[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

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

Arnold Schwarzenegger
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

  • 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)

      1. Wide lat pulldown (3x10-12)

      2. Narrow lat pulldown (3x10-12)

      3. T-bar row (4x10-12)

      4. Lat prayer (3x10-12)

      5. Optional rear delt fly (usually DBs) (3x10-12)

      6. Optional bicep isolation (usually DB hammer curls) (3x10-12)

    • Normal pull workout:

      1. Vertical pull (weighted pull-ups)

      2. Horizontal pull

      3. Deadlift

      4. Rear delt isolation

      5. Bicep isolation

    • With A and B he'd switch the order of #1 and #2.

    • 19:04 - Leg workouts:

    • A:

      1. Squat

      2. Sumo deadlift

        • (for the two above, it's 8-6-4-6-8)

      3. Leg extensions

      4. Leg curl

        • (the two above are 3x10-12)

      5. Calf isolation 4x10-12

      6. Glute isolation 3x-10-12

    • B: (one-leg-at-a-time-workout)

      1. Calf iso

      2. Leg ext

      3. Leg curl

      4. Weighted lunges

      5. Split squats

         

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