Index of Content
Becoming a model is never as easy as it looks, let alone becoming a fitness model. To become a fitness model one must have absolute self-discipline and further on should also have restraint over what one consumes.
It is said that a diet of a person contributes to approximately 60% of the whole regime while exercising in itself would produce about a 40% change. So, to become a fitness model, one must follow an absolutely strict schedule.
There are usually 2 parts to becoming a fitness model. A well-balanced mix of cardiovascular workout and weight-lifting.
The second part of becoming a fitness model is to follow a good Diet plan, and this is what we are going to discuss in this article.
Any good dietary plan oriented for peak-performance and fitness would have a low-calorie count and a high protein count. Also, it has to be kept in mind to keep hydrating yourself regularly, at least 4 liters of water is recommended throughout the day. And while the workout is an obvious part of the schedule, High-Intensity Interval Training (HIIT) should be included in the daily routine. Here is a 30-day dietary guide for you to follow to become a fitness model.
Firstly, calculate How much calories you take in, you first have the figure out your Total Daily Energy Expenditure which was devised by Mifflin St. Jeor. It is defined differently for both men and women, but here we would be focussing on the equation specifically derived for women:
TDEE = 10 x weight (Kilograms) + 6.25 x height (centimetres) – 5 x age (years) – 161
For Moderately active person (exercise 3-5 days a week) = TDEE x 1.55
Fitness Model Meal Phases
It is usually advised to get 40 percent each of your fat intake from proteins and complex carbohydrates while getting the other 20 percent from healthy fats. But, usually, the ratio can be changed to 40:30:30 ratio to fit your own needs. Here we will be specifically defining 4 meal phases to help you get started. Each meal phase consists of 6-7 meal plans and helps you reduce calorie intake while keeping the protein intake at a steady level. It is also necessary to keep your meals light and spaced out so that you take in the minimum calorie required while having a sensation of being full all the time.
Meal Phase 1
- Meal 1: The first meal of the day would usually just consist of protein shake.
- Meal 2: The second meal of the day should be set up at around as a second breakfast and would include 175grams of low-fat yogurt and 2 rice cakes (or 2 crispy sweet snacks of your own choice.
- Meal 3: Meal 3 would be a bit heavier, consisting of 100-150grams of a grilled skinless chicken couple with a ½ cup of hash browns and 1 cup of steamed broccoli.
- Meal 4: Repeat the first meal of the day buys having a protein shake again.
- Meal 6: This can be called a pre-dinner meal which would include 6 scrambled egg whites, a cup of spinach, 2 pieces of whole wheat bread, 2 avocados and 2 tablespoons of salsa.
- Meal 5: Lean ground chicken coupled with spinach and a tablespoon of salsa to make a tasty and low on calorie salad.
Meal Phase 2
- Meal 1: We’ll start with 5 scrambled egg whites and ½ cup of berries for breakfast
- Meal 2: We’ll shortly follow the breakfast with a nutritious protein shake.
- Meal 3: It’s more of a brunch meal that would have 100 grams of baked fish (mahi-mahi), ½ a cup of quinoa and 1 cup of green beans.
- Meal 4: The lunch will consist of a lean chicken patty, 2 cups of spinach and 1 sweet potato.
- Meal 5: We’ll switch back to scrambled egg whites (5), 1 cup of spinach, 2 whole-wheat pieces of bread, 2 slices of avocado and 2 tablespoons of salsa as dressing
- Meal 6: A snack before the dinner can include chicken meatballs, 150 grams of it and mustard sauce (or any low-calorie sauce) for dipping.
- Meal 7: 150grams of ground chicken coupled with 1/3 cup of black beans, 2 cups of steamed greens and 1-2 tablespoon of salsa as dressing.
Meal Phase 3
- Meal 1: Start your day with a protein shake.
- Meal 2: Follow it up with a small apple and 150grams of low-fat yogurt.
- Meal 3: Baked potatoes with 100grams of grilled or steamed chicken and 2 cups of spinach
- Meal 4: Protein Shake as a meal replacement.
- Meal 5: 5 scrambled egg whites along with 100grams of hash browns and 2 tablespoons of salsa as dressing.
- Meal 6: About 100grams of Low-fat paneer and 1 piece of whole-wheat toasted bread.
- Meal 7: 150 grams of chicken meatballs and any sauce of your choice for dipping.
Meal Phase 4
This particular meal includes and starts with a heavy breakfast but that is dependent on the fact that you have hit the gym in the morning or not. If you have, this one is for you.
- Meal 1: 4-5 Scrambled egg whites with a cup of spinach, 1/3 cups of uncooked oatmeal, a cup of coffee to re-energize you and at least 250mL of water.
- Meal 2: You can choose from 2 options available in this, either pick up 150 grams of low-fat yogurt and 1 medium apple or you could have a meal replacement protein shake.
- Meal 3: 150 grams of grilled chicken along with a medium sweet potato (steamed or baked) along with a cup of steamed beans.
- Meal 4: Protein shake as a meal replacement.
- Meal 5: Can be considered as a pre-dinner meal, and will be quite a heavy one. A burger made from extra-lean ground chicken which would further include 1 whole-wheat bun, 2-3 slices of avocado, some tomato and onion slices with a layer of lettuce.
- Meal 6: We’ll end on a light note for the dinner with 4 scrambled egg whites, a cup of spinach, a small salad and 1/3 cup of oatmeal.