Fitness Model Life

A day in the life of a Fitness Model (Every Meal, Snack and Supplement)

Troy Adashun General Leave a Comment

Being a fitness model can be a full time grind, and I want to share with you a typical day in my life. Being a fitness model to me means that you are staying in shape year round.

This means that I do not have a typical “on season” and “off season” like bodybuilders. I have to keep my body fat levels below 10 percent year round because you never know when the phone is going to ring and I’m going to have an opportunity for a photo shoot, or a guest video blog appearance.

On top of this, I am a YouTube fitness personality and am constantly on camera filming videos for the fitness community. This means that my physique is being judged practically year round.

I do go through stages of the year where I try to get super cut and others when I’m entering a “clean bulk” – but for the majority of the days my focus is to keep my body fat levels extremely low while not losing any muscle mass.

Let me walk you through my day yesterday, which was Tuesday, aka Leg Day at the gym!

I will train in the gym 5 times per week and perform HIIT training 1-2 times per week. This is the perfect recipe for me in terms of being able to get in multiple training sessions for my stubborn muscle groups and also work in my fat burning cardio sessions.

Are you ready to see what a day in the life of a fitness model looks like? Let’s get started!

Wake Up: 7AM

Today I woke up at 7 AM to take care of my online personal training clients and get some filming preparation done for my YouTube channel. I worked from 7:30 AM to 10 Pm on my personal training business and YouTube channel today – but from 7 AM to 7:30 I feed my body with the best nutrition and supplements to start my day!

First thing upon waking is I will take a Vitamin C supplement such as Emergen-C. The reason I do this is that waking up is actually a stressful time on your body and the best thing to do to instantly zap cortisol levels is taking a Vitamin C supplement. Emergen-C also contains a lot of other electrolytes, vitamins and minerals that are good on training days. I will rotate between taking this and a quality multi vitamin.

While I’m drinking my Emergen-C I’m preparing my breakfast. I usually don’t eat oatmeal like most fitness guys do in the morning as I’m naturally skinny and find that my body responds a lot better to higher glycemic carbohydrates in the morning and post workout.

I’m also really busy and hate having to make oatmeal in the morning. For this simple reason – I also have my go to Jasmine Rice in my rice cooker. I usually have rice already made either in my rice cooker or in the fridge. I will take about 1 Cup of jasmine rice which comes out to approximately 50 grams of carbohydrates.

For my protein intake I usually have 4-5 organic whole eggs that I fry in Extra Virgin Organic Coconut oil. If I have any leftover chicken, I will also toss this in for extra protein. Whole eggs are my go to for high quality protein, healthy fat, and testosterone boosting cholesterol. They are a staple in my diet – especially at breakfast.

It only takes about 5 minutes to fry up the leftover chicken and eggs and when its done I will throw them on top of the 1 cup of jasmine rice for a delicious breakfast combination.

For my beverage I like to always drink 2 things. I will have a tall glass of water with organic lemon juice squeezed in – and for breakfast I will always have a glass of coffee with cinnamon and coconut oil mixed in. These are awesome health and metabolism boosters and give me a nice jolt of energy in the morning.

YohimbineAfter I eat my breakfast I will take a few go to supplements. I will take 2 Mucuna Pruriens pills for testosterone and dopamine production, 2 L tyrosine pills for cognitive function, and 2 Yohimbine HCL pills for some added metabolism support and fat loss.

While I work from 7:30-10:00 AM I will make sure I drink at least 48 ounces of water total to prepare my body for the upcoming leg workout in the afternoon.

10:00AM – 1PM

Around 10 AM I usually eat again. This is my pre workout meal as I try to workout in the middle of the afternoon on Tuesdays.

Today I had 60 grams of mashed sweet potatoes for some slow release carbohydrate pre workout, and combined that with 95 percent grass fed beef. I pan friend 8 ounces of grass fed beef in 1 tbsp. of coconut oil. If you haven’t noticed I’m a big fan of coconut oil and use it for pretty much all my cooking.

Coconut oil is far superior to olive oil in terms of metabolism boosting and keeping you lean. The fat content of coconut oil is considered a MCT, which means your body utilizes it as an energy source instead of being stored as body fat.

For my pre workout supplements today I took some Colostrum and Creatine and combined them in a shaker cup. Colostrum is great for digestion and helps to boost your immune system and recover faster from workouts. It is a little known supplement that I highly recommend to bodybuilders. I first learned about it when watching a video with Phil Heath. He discusses it in great detail and uses it to recover in the offseason.

Today I continued to work on my computer and handled some client calls between 10 AM and 1 PM.

1PM – 2:30PM: Leg Day

I walk into my local LA Fitness around 1PM for some leg day annihilation. This is one of the hardest workouts of the week and includes the following routine:

  • 4 Sets – Barbell Box Squat
  • 4 Sets – Walking Db Lunge
  • 3 Sets – Stiff Leg Deadlift
  • 4 Sets- Hack Squat Machine
  • 3 Sets – Leg Extension
  • 3 Sets- Hamstring Curl Machine
  • 6 Sets- Donkey Calf Raise Machine

Since this is a high volume workout I will actually drink my usual “post workout shake” during the middle of my workout and I will finish it by the end of my workout. This fuels me on these tough workout days and gives me a nice insulin spike mid workout and then another one post workout during my post workout meal.

For a naturally skinny guy like myself this is really powerful for building lean muscle mass mass.

My intra workout shake on leg day today had the following ingredients:

After I smash leg day I drive home for my post workout meal!

3PM: Post Workout Meal

The post workout meal is crucial for me as this initiates protein synthesis and starts the process of building lean muscle mass.

Today I had 1.5 Cups Jasmine Rice, 8 Ounces wild caught cod and 2 cups steamed broccoli post workout. Jasmine rice is really high glycemic and is the perfect post workout carbohydrate source. I prefer to eat fish post workout because its light and flaky and allows me to eat more protein than when compared to eating turkey and chicken which fills me up quickly.

Broccoli is a post workout staple of mine because it contains Vitamin C which helps your immune system health and blocks cortisol levels post workout. For a few additional carbohydrates I top my fish and rice with some delicious mango salsa!

3:30PM – 6:30PM

Time for more work! Today I continued to work on my YouTube channel and touched base with a few of my agents on upcoming opportunities. I also did some reading on social media marketing. The grind of being a fitness model!

I try to drink a lot of water post workout so that my body can recover and I do not get dehydrated following an intense leg day workout. I also snack on some healthy fats. Today I had a small handful of walnuts, brazil nuts and almonds. To continue to get in protein while I am working I have a beef protein isolate protein shake that contains about 35 grams of high quality protein.

I also took an omega 3 fish oil supplement with my snack. Omega 3 fatty acids are crucial for workout recovery and health.

6:30PM: Dinner

After a hard day in and out of the gym, its time for a health boosting dinner. I try to get in a dinner that packs in a lot of protein and nutrition so I can recover from my workout quickly and set the stage for fat loss and muscle growth.

Tonight I had 8 ounces of wild caught salmon which is really high in omega 3 fatty acids and protein. I love eating fish and its a great change of pace from the usual bodybuilding foods like chicken and turkey. Although it is more expensive than eating chicken, wild caught salmon has a ton of added health benefits such as omega 3 fatty acids – which most people are deficient in.

I paired my wild caught salmon with 1 cup of Brown Rice and I sliced half of an avocado on my fish and rice for an added nutrition boost.

Another thing I do for dinner is I will drink a cup of Matcha green tea with my meal. This is a great metabolism booster and provides a ton of antioxidants that kill the free radicals in my body.

7PM-9PM: Winding Down

After dinner I like to wind down and either read or watch some informative videos on YouTube or the internet. Tonight I read a great book for an hour, and then watched a few motivational YouTube videos.

9PM-11PM: Late Night Protein and Bed

Around 9 PM I have my last meal and last dose of supplements. I like to pan fry eggs for my last meal as eggs help to boost testosterone levels when you go to sleep and also provide high quality protein and healthy fats.

Tonight I had 4 pan friend eggs (in coconut oil) and a small handful of almonds.

My late night supplement regimen includes Zinc, Magnesium, and Vitamin B6. This is also known as “ZMA” – but I take them separately so I get in a higher dose of each. These help my body recover quickly.

To end my day, I watched some late night Netflix (a show called “The Fall” if you’re curious) with my girlfriend and passed out around 11PM.

Just another day in the life of a fitness model trying to live the dream of aesthetics and financial freedom!