Back to top            The Fitness Model Black Book                       The Fitness Model Black Book                    ...
Back to top            The Fitness Model Black Book                              Legal Notice   © 2010 Jamin Thompson & Co...
Back to top            The Fitness Model Black Book                               Medical DisclaimerThis book is supplied ...
Back to top            The Fitness Model Black BookTable of Contents Acknowledgements……………………………………………………………………………6 Introd...
Back to top            The Fitness Model Black Book                        This Book Is Dedicated To: The hardworking, ded...
Back to top            The Fitness Model Black Book                             AcknowledgementsI would like to say a spec...
Back to top            The Fitness Model Black BookIntroductionJamin Thompson here, and I just wanted to quickly say thank...
Back to top            The Fitness Model Black BookWhile this book can’t possibly cover every single aspect of fitnessmode...
Back to top            The Fitness Model Black BookSo dream big, your destiny awaits.Yours in health,Jamin ThompsonThe suc...
Back to top            The Fitness Model Black BookChapter                     1The Change Process – CJ Caprio            ...
Back to top            The Fitness Model Black BookThere is no magic bullet that is going to miraculously transformsomeone...
Back to top            The Fitness Model Black BookIt is also important to remember that change does not typically occurin...
Back to top            The Fitness Model Black BookChapter                     2The Key To Maintaining Weight – Alicia Leo...
Back to top            The Fitness Model Black Bookrecommend highly is that you at least know on average how muchyour calo...
Back to top            The Fitness Model Black BookThe model that is usually successful is the one that is always ready at...
Back to top            The Fitness Model Black BookWhen you are really happy with the way you look, you do not evenwant to...
Back to top            The Fitness Model Black BookChapter                     3Goals & The Challenge – Bobby Walters     ...
Back to top            The Fitness Model Black Bookanother quantifiable measure has been reached builds a road madeout of ...
Back to top            The Fitness Model Black BookThe last week prior to competition time is often referred to as “peakwe...
Back to top            The Fitness Model Black Bookavailable the body will have plenty of energy to train and make gainswi...
Back to top            The Fitness Model Black BookBuilding lasting lean muscle mass, keeping a reasonable body fatpercent...
Back to top            The Fitness Model Black BookThere are several alternatives to typical “cardio” exercises that are j...
Back to top            The Fitness Model Black BookChapter                     4Skincare Secrets – Belinda Benn           ...
Back to top            The Fitness Model Black BookKeep your eye out for the exciting premier release of my personal andpr...
Back to top            The Fitness Model Black BookThe Basics - Cleanse and PurifyStunning skin begins with getting it rea...
Back to top            The Fitness Model Black BookAgain, cleaning your skin completely after wearing make-up is criticalt...
Back to top            The Fitness Model Black BookExfoliation is nature’s little helper. It encourages the healthymetabol...
Back to top            The Fitness Model Black Bookkeep the skin clear and can also be used other problem areas such asyou...
Back to top            The Fitness Model Black BookHere are some of my favorite things to help me relax which also bringtr...
Back to top            The Fitness Model Black BookAll these are little things but they add up to a big difference and not...
Back to top            The Fitness Model Black BookChapter                     5The Competition – Dorian Feleppa          ...
Back to top            The Fitness Model Black BookYou have to be happy living within your own skin, so what everimproveme...
Back to top            The Fitness Model Black BookThey were hard on me and I was hard on myself. In no means is iteasy or...
Back to top            The Fitness Model Black BookMy best advice to those who have no time to cook, have an excuse notto ...
Back to top            The Fitness Model Black BookYou must also drink plenty of water. I recommend at least 8-12glasses d...
Back to top            The Fitness Model Black BookThe reason to supplement is because the harder you diet and train fora ...
Back to top            The Fitness Model Black Bookpreparation H and plastic wrap sit in the sauna for 20 minutes pre-comp...
Back to top            The Fitness Model Black BookRemember this, if you want to compete as a fitness model, the rest ofth...
Back to top            The Fitness Model Black Booka winner as long as you stick to a program that you believe that worksf...
Back to top            The Fitness Model Black BookChapter                     6Analyze Yourself - Tyler Sarry            ...
Back to top            The Fitness Model Black BookKeep in mind that the biggest part of being fit or training for a show ...
Back to top            The Fitness Model Black BookChapter                     7Championship Abs - Jamin Thompson         ...
Back to top            The Fitness Model Black BookEverywhere you turn these days you see flashy websites andadvertisement...
Back to top            The Fitness Model Black BookTry asking people how to get six pack abs and youll likely see somebewi...
Back to top            The Fitness Model Black BookMy advice is always the same…I say “If you want to ever see your absand...
Back to top            The Fitness Model Black BookIf you are a guy reading this and have been struggling with your absfor...
Back to top              The Fitness Model Black Book           This does not mean that you should avoid abdominal exercis...
Back to top            The Fitness Model Black BookJamin’s Abdominal Training Tips1. Focus on the lower abs. Just about ev...
Back to top            The Fitness Model Black Book7. Don’t use twisting movements. Performing twisting movementssuch as h...
Back to top             The Fitness Model Black BookJamin’s Power Cardio WorkoutTRAINING GUIDELINES - This can be a statio...
Back to top            The Fitness Model Black Book          Nutrition can be difficult so make things a little easier to ...
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
JaminThompson fitness model black book
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JaminThompson fitness model black book

  1. 1. Back to top The Fitness Model Black Book The Fitness Model Black Book 1 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  2. 2. Back to top The Fitness Model Black Book Legal Notice © 2010 Jamin Thompson & Contributors | The6PackSecret.com All Rights Reserved. International CopyrightYOU ARE FREE TO SHARE THIS SPECIAL REPORT WITH OTHERS. YOU MAY NOT, HOWEVER, EXTRACT CONTENT FROM, EDIT, OR OFFER THIS REPORT FOR SALE IN ANY WAY.Copyright and illegal distribution violations will be prosecuted.This e-book is protected by international copyright laws and any attempt byyou or any third party to illegally modify or sell this book or e-book you arein violation of these laws and are subject to a fine of $150,000 andimprisonment.Please act responsibly and avoid legal issues by staying in accordance withthese laws and their respective statutes.No part of this book or the various contributions may be reproduced, storedin a retrieval system, or transmitted by any other means: electronic,mechanical, photocopying, recording, or otherwise, without prior writtenpermission of the author or its contributors. The Fitness Model Black Book 2 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  3. 3. Back to top The Fitness Model Black Book Medical DisclaimerThis book is supplied for educational and information purposes only and, asexperienced in this subject matter as the contributors are, no claim oropinion in this program is intended to be, nor should be construed to be,medical advice. Always consult with your doctor before making any changesto your diet and nutrition program. Readers are advised to consult their owndoctors or other qualified health professionals regarding the treatment ofmedical conditions.This publication is designed to provide accurate and authoritative informationwith regard to the subject matter covered. It is sold with the understandingthat the publisher and the contributors are not engaged in rendering health,nutritional, fitness, or other professional advice.If fitness advice or other professional assistance is required, the services of acompetent professional should be sought. The contributors do not accept anyresponsibility for any liabilities resulting from any decisions made bypurchasers and/or readers of this book.The author, publisher, and contributors shall have neither liability norresponsibility to any person or entity with respect to any of the informationcontained in this manual. The author, publisher, and contributors shall not beheld liable for any loss, damage, or injury caused or alleged to be causeddirectly or indirectly by any action, treatment, or application of any workoutmethod or food discussed in this manual.The user assumes all risk for any injury, loss or damage caused or alleged tobe caused, directly or indirectly by using any information described in thiscourse.The information or products mentioned in this book are not intended todiagnose, treat, cure or prevent any disease. The respective authors of thebook and the author make no representations about the suitability of theinformation contained in this guide for any purpose. The entire risk arisingout of the use of its contents remains with the recipient.The statements in this book have not been evaluated by the U.S. Food andDrug Administration. This information is not intended to diagnose, treat, cure,or prevent any disease.In no event shall the respective authors of this book and or the author beliable for any direct, consequential, incidental, special, punitive or otherdamages whatsoever. By reading and following the principles in this guide,you acknowledge that you have read, understand and agree to be bound bythese terms and conditions. The Fitness Model Black Book 3 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  4. 4. Back to top The Fitness Model Black BookTable of Contents Acknowledgements……………………………………………………………………………6 Introduction……………………………………………………………………………………..7 Chapter 1. CJ Caprio - The Change Process…………….......………………………10 … Chapter 2. Alicia Leombruni - The Key To Maintaining Weight.………………13 Chapter 3. Bobby Walters - Goals & The Challenge……………………………….17 Chapter 4. Belinda Benn - Skincare Secrets…………………………………………23 Chapter 5. Dorian Feleppa - The Competition……………………………………….31 Chapter 6. Tyler Sarry – Analyze Yourself..…………....................................40 Chapter 7. Jamin Thompson - Championship Abs......................................42 Chapter 8. Jamin Thompson - How To Get Noticed……………………………….57 Chapter 9. Jamin Thompson - Modeling Agencies And Submissions….…….59 Chapter 10. Jamin Thompson - Working With Photographers………………..61 Chapter 11. Jamin Thompson - Workshops And Conferences……….………..66 Conclusion. …………………………………………………………………………….……….67 About The Author. …………………………………………………………………..……….68 Photography Credits. ……………………………………………………………..…………69 The Fitness Model Black Book 4 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  5. 5. Back to top The Fitness Model Black Book This Book Is Dedicated To: The hardworking, dedicated, and committed individuals that wish to inspire others through the transformation andperfection of their bodies. To the man or woman who seeks the truth and wants to improve their health, body, and mind. You can do anything you put your mind to. I believe in you. ~Jamin Thompson The Fitness Model Black Book 5 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  6. 6. Back to top The Fitness Model Black Book AcknowledgementsI would like to say a special thanks to everyone who helped me putthis book together. This is not a complete list but thank you to:CJ Caprio, Alicia Leombruni, Bobby Walters, Belinda Benn, DorianFeleppa, and Tyler Sarry.A special thanks to Jason Ellis, Dario Moreno, Jeffrey Booze, LarryNiven, Mandarich Models, Korby Banner, and all of the other amazingphotographers who graciously allowed their images to be used in thispublication.Thank you all! The Fitness Model Black Book 6 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  7. 7. Back to top The Fitness Model Black BookIntroductionJamin Thompson here, and I just wanted to quickly say thank you forchecking out my new book, The Fitness Model Black Book.In this book, I will be your guide to getting started in the supercompetitive fitness modeling industry and help you build somethingthat nearly every person I know would kill to have: A sexy, headturning, jaw dropping, physique.I did not decide to write this book to show my peers that I am somekind of big shot or set out to prove myself. I didn’t decide to write thisbook to receive praise from peers and critics.My only goal is to help you achieve your dream. My purpose is to helpyou succeed.The other contributing authors feel the same way. That is why we aregiving this book away for free. The only reason we put this booktogether is because we want to see you succeed.We will feel successful when you are successful so be sure to email allof us and tell us about your success so we can brag about you on ourwebsites!When I got started in the industry I had many people helping me(nobody can do it alone) so use this book as a tool to overcome theobstacles in front of you. Remember, the biggest obstacle of all isknowledge.I have asked a few of my friends, whom I know and trust, to sharewith you some of their best tricks for becoming a household name inthe fitness modeling world. Each one of them has contributed achapter where they reveal some of their best secrets for staying inshape, competing on stage, working in front of the camera, and more.The authors of this book have been featured in national news, been inmajor fitness magazines, and are fitness model champions so you canbe certain that you are getting the BEST info around from REAL fitnessmodels. The Fitness Model Black Book 7 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  8. 8. Back to top The Fitness Model Black BookWhile this book can’t possibly cover every single aspect of fitnessmodeling, you can be sure you will be getting enough information toget you started. We will share with you exactly what it takes to getyour foot in the door and guide you through the steps you need totake to make your dreams become a reality.Here’s the thing you need to realize before you embark on yourjourney however. Fitness modeling is not easy, and if you don’t love ityou will never succeed. Most of the successful fitness models I knoware all passionate about what they do and they live the lifestyle yearround.That means eating healthy, working out like a professional, and havingthe heart of a champion.A true fitness model does not seek the glory, but rather seeks toinspire others. A true fitness model is a role model to others thatachieving optimal health and a phenomenal physique are possible.A true fitness model understands that there is no point in looking goodon the outside if your body is a mess on the inside. I want to help youimprove your physique so you can rock the camera, but keep in mindthat the most important thing to improve is your health and mind.The fitness model lifestyle does not mean constant Hollywood lightsand flashing cameras, but rather an instinctive desire to look and feelhealthy. This inborn desire is the fire that will keep you going in yourquest to inspire.This book is dedicated to the reader who seeks to inspire, who daresto go against the grain and not follow the crowd. For the person whotruly recognizes the beauty, power, and matchlessness of the humanbody.If that is you, I challenge you to look deep within yourself to find thepassion that is necessary to achieve greatness. You do have it in you, Ican see it, and I believe that you can achieve your dream.Regardless of whether you grace the cover of a national fitnessmagazine or just become more confident, stronger, healthier, and self-reliant, you will be a success. The Fitness Model Black Book 8 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  9. 9. Back to top The Fitness Model Black BookSo dream big, your destiny awaits.Yours in health,Jamin ThompsonThe successful warrior is the average man, with laser like focus.~ Bruce Lee The Fitness Model Black Book 9 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  10. 10. Back to top The Fitness Model Black BookChapter 1The Change Process – CJ Caprio We live in an age of frequent instant gratification. If we want to watch a movie we press a few buttons on our remote. Hawaii? No problem! Just flash your credit card and hop on a plane. Hungry for Chinese food? Just make one phone call or even order online! While it is much more convenient to have these services at our beck and call, it is also distressing. The more we get used to having what we want when we want it, the less patientwe may be when it comes to accomplishing some of our long-termgoals.The result may be a series of unfinished projects and a sense of guiltand personal failure.When it comes to the fitness industry such an attitude is quiteprevalent. It seems that many people want abs of steel or SuzanneSomers’ butt for nothing. They may spend loads of money oninfomercials, personal trainers and special diets to no avail.What they do not realize is that it takes time and dedication to reachcertain levels of physical fitness.Although money can buy many things in this world, it cannot makeone healthier. Money is merely a vehicle by which people canaccentuate the change process. The Fitness Model Black Book 10 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  11. 11. Back to top The Fitness Model Black BookThere is no magic bullet that is going to miraculously transformsomeone into a stronger, faster and better looking individual. Thechange must begin from within.It can take days, months, even years until one is ultimately ready tomake alterations to the way they live. Although this may seem like along time, it is necessary for some people to fully understand thedegree to which something takes priority in their life.It takes effort to change and with this change comes uncertainty aboutthe final outcome. The result tends to be a sense of fatigue andanxiety.If change occurs all at once, these feelings can be overwhelming andone may revert back to their default way of living because it wassimpler to maintain.The best way to overcome such resistance is by making small changesover a gradual period of time. Rome was not built in a day, so whyshould you expect yourself to progress at such a rate?!If you break down your main goal into smaller sub-goals that can beachieved in a measured and incremental manner then you may noticethat the journey is much less intimidating. If you have not made upyour mind about your main goal, you can still make small changes nowto make it easier for yourself for when you are ready to take thatultimate step.For example, it is much more comfortable to learn how to swim in theshallow end before jumping off the deep end. Changing does not haveto be a hazardous operation.Although some degree of anxiety during transformation is inevitable, itis your decision as to how you would like to interpret it. If you aremaking the choice to enhance life for you and those around you thenyou are investing in your health and wellbeing.Congratulate yourself each time you reach one of your sub-goals andplan a special celebration so that you have something to look forwardto. If you cannot enjoy some parts of the process along the way, thenthe goal may not be worth achieving in the first place! The Fitness Model Black Book 11 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  12. 12. Back to top The Fitness Model Black BookIt is also important to remember that change does not typically occurin a linear fashion, so you are bound to have a few slip-ups along theway. Be kind to yourself and if need be, make revisions to your plan.There is always more than one way to reach your goal.Allow yourself to be creative and flexible in your approach to goalsetting. Nothing in life is written in stone so it is not fair for you toplace rigid expectations upon yourself.Finally, do not be afraid to ask for support when you need it. The morepeople you have cheering you on, the better you will likely feel aboutyourself and your efforts. Other people may be willing to validate youand provide you with encouragement along the way.Talking to friends and family during times of stress can be helpfulbecause it emphasizes that you are not alone on your journey.Although the transformation process may seem initially long andfrustrating, the fruits of your labor will likely pay off if you havepatience, a plan, a positive attitude and support.Good luck!!! Xo CJ ☺CJ Caprio is a fitness model from Vancouver, BC. She can becontacted at www.CJCaprio.com The Fitness Model Black Book 12 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  13. 13. Back to top The Fitness Model Black BookChapter 2The Key To Maintaining Weight – Alicia Leombruni One thing I have found to be constant problem with fitness competitors or even models is the fluctuation of weight, and not being able to maintain a good healthy weight year round after a competition or event. I know when fitness competitors compete as I have for the past 12 years, the most critical thing is learning how to maintain your weight once that show is over. Too many people end up restricting themselves so much thru the contest prep that after the show they have no self control and just can notstop eating. Later on, those long eating spells turn into binges andthen weeks go by and youve now gained 15-20 pounds.Ive learned through my experiences that you need to know the rightamount of calories needed for your body to maintain the look that youdesire. Once you have figured that out, you then need to plan yourmeals accordingly so that you are not constantly eating and bingingthroughout the day.If you know around how many calories you need to take in per day,your body will never change for the worse because you will be able tosee that you are maintaining your desired weight. You can monitor thisby looking at your body in the mirror as well as feeling how yourclothes fit.Another important factor is knowing the number of calories you take inverses the number of calories you burn each day. I know not manypeople won’t take the time to figure this out so what I would The Fitness Model Black Book 13 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  14. 14. Back to top The Fitness Model Black Bookrecommend highly is that you at least know on average how muchyour calorie count should be daily for your body.Once I was able to master that myself, I was able to maintain the lookI wanted so whenever I was called for a photo shoot, event, castingcall or whatever it may be I was ready right then. If I thought I mayneed a couple of days to drop a little water weight it was not aproblem because I was already where I needed to be.Another important factor to consider when you do compete in anyfitness event is that you should never be more then 15 pounds at themost from the look you need to have on stage.What typically happens when you are 15 pounds over target is thatmost people jump on the crash band wagon and kill themselves takingoff the weight yet to put it right back on when the show is over.I call that the infamous yo-yo effect which kills your metabolism andwreaks havoc on your body.When dieting for a competition or fitness event you need to ease intoit gradually and give yourself the proper amount of time to getyourself ready. Until you know your body and how fast you can getresults, start early.Dont wait until the last minute where you have to do 3 hours of cardioa day and cut your calories to nearly nothing.Dieting that way increases the chances that you will binge after theshow because you are depriving your body of almost everything itneeds to function normally.Ive had great experiences competing as well as modeling throughoutthe years, but the biggest lesson that I’ve learned is how important itis to maintain your weight and not yo-yo every time you decide to dosomething.If you do not maintain a stable weight you will miss out on manyopportunities that will come your way because you were not ready forthem. You also harm your body each and every time you need to loseso much weight before stepping on stage for a competition or shoot. The Fitness Model Black Book 14 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  15. 15. Back to top The Fitness Model Black BookThe model that is usually successful is the one that is always ready ata moment’s notice not the one who needs weeks or months to getready.You Are What You EatMany of us may laugh at this statement but when you really thinkabout it isnt it the truth? I have found that what we put in our mouthportrays what our body looks like.A good percentage of overweight people eat fast food and consumelots of sugar so it is safe to assume they resemble the foods they areputting in their mouth.What I believe is that you can have the foods you want in life but inmoderation only. I eat clean and healthy all week long, andthen choose one day on the weekend and allow myself a cheat meal.For my cheat meal I eat whatever it may be that I am craving.That way I am not eating junk all the time but I am treating myself forall the self discipline that I have shown all week long.Again, as I mentioned previously, if you are counting your caloriesdaily then you will be able to add some things into your diet instead ofwaiting until your designated cheat day because you know the amountof calories your body needs to maintain daily the look your happy with.If you don’t know the amount of calories your body needs daily thenits best to save your cheat meal for the weekend.What many people do is have a sweet or salty food here and there andbefore they know it they are eating those foods on a daily basis. If yougive yourself the taste of a tempting food regularly, your mind willcrave and want that taste all the time.If you rarely eat that treat, you will not miss it because you’re notaccustomed to tasting it on a regular basis. We often forget how goodjunk food can taste when we dont eat it on a consistent basis. The Fitness Model Black Book 15 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  16. 16. Back to top The Fitness Model Black BookWhen you are really happy with the way you look, you do not evenwant to put that bad food in your body to ruin all the hard work youhave done.Chances are though, that you will not ruin that look if you allowyourself a specific day to have a few of those foods you are craving!I find that writing out your meals or having the same meals dailyworks great in keeping the look you want. You never want to depriveyourself of something you really want and you shouldnt have to dothat. If you are eating a healthy diet daily and have a cheat meal hereand there it should not affect the way you look.Like I said, if you eat fast food all the time or half the time, your bodywill show those results. If you are eating healthy foods all the timethen your body will reflect that as well. I think where many modelsand competitors may go wrong is when they give themselves an onseason and off season look.My opinion is that unless you’re an endorsed professional athletemaking a ton of money, I dont really know why anyone would say thatas it makes no sense to me. Other then to give yourself the excusethat its okay to eat whatever you want when you are not competingand to eat clean when your are.If you eat small portions of the right food regularly and have a cheatwhen its time, you will have no problems maintaining a great lookyear round. There will be no need for an off/on season when you dodecide to do an event or competition because you will already be closeto the look you need to obtain for stage.Know the quality of foods you are putting in your body. Our bodies area temple and should be treated that way! If you want to have thosesix-pack abs or a flat stomach, you had better think twice about eatingthose cookies three times a week.Like I said, we are what we eat!!Alicia Leombruni is a fitness model and figure competitor fromPhoenix, Arizona. She can be contacted atwww.AliciaLeombruni.com The Fitness Model Black Book 16 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  17. 17. Back to top The Fitness Model Black BookChapter 3Goals & The Challenge – Bobby Walters The best way to start with any challenge is at the beginning. Identifying and setting a realistic goal when it comes to manipulating the body, especially your own, can be an overwhelming but critical task necessary for success. A well thought out goal is a guide to reach that outcome and keeps the focus on the end result. Establishing a goal that is temporarily out of sight, but reachable, builds confidence. If the goal was unrealistic and unattainable that means failure was inevitable. We establish goals not failures! Thinking positive yields positive results and a realistic goal creates confidence. Confidence in this book is a positive result.Having a goal means progress can be tracked. Tweaks andadjustments can be made along the way while keeping the originalgoal. Now that a particular goal has been reached and made a realityit’s a milestone and serves as a jumping off point for moreimprovement and continued success.Each succeeding goal allows results to be quantified and self esteem tosore. Being able to look back at the journey with a confident smilesaying “I did it; I reached my goal” is a tremendous feeling.Many challenges in life can be overcome using a goal orientedapproach. The previous paragraphs stressed the importance of goalsbecause my philosophy on training, contest preparation, and generalfat loss all rely on goals.When training, goals such as personal records are an excellent way tocreate positive reinforcement. Knowing that strength, speed, agility, or The Fitness Model Black Book 17 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  18. 18. Back to top The Fitness Model Black Bookanother quantifiable measure has been reached builds a road madeout of confidence for further improvement. It is important to recognizethese goals and take pride in reaching them.Acknowledging accomplished goals builds self esteem that stems tothe next one. Using a personal record example, with the goal of beingable to lift “X” amount of weight realized a positive mind set is now inplace setting up the next goal of upping the weight. Building on thesuccess of previous goals keeps motivation and spirits high enablingmore results.Contest preparation is a goal. Taking the stage with the right look,weight, body fat percentage, and muscle mass is the end goal forcontest time. The division and class determine the accepted look andrules for competing. As an example, the stage presence required of abodybuilder versus a model are quite different.Regardless of which division and class a competitor chooses, breakingdown the various aspects of contest preparation in to smaller goalsallows them to be managed. The smaller goals are generallyconstrained by time since the competition itself has a fixed date.Goals to bulk up, practice stage presence, and reach a conditionedstage weight typically have cut off times measured in weeks out fromthe show.Now these are general guidelines, and may vary between athletes dueto any number of reasons, but times to bulk up occur until anywherefrom nine to six weeks prior to competition time. The bulking up periodinvolves a goal of reaching a certain amount of muscle mass and moreliberties with diet to facilitate muscle growth.After the bulking up goal is reached, generally leaving six weeks or soprior to show time, the athlete will enter a cutting or conditioningphase in which the goal is to lose unnecessary fat and condition theappearance of the muscle mass built up.Conditioning, in this context, means creating an appropriate amount ofdefinition for the muscle made in the gaining phase for stage weight.While conditioning, the athlete will have a focused diet with fewliberties to ensure the desired look can be brought in before stage time. The Fitness Model Black Book 18 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  19. 19. Back to top The Fitness Model Black BookThe last week prior to competition time is often referred to as “peakweek” and requires the most discipline. The goal of peak week is forthe athlete to achieve the look he or she will be taking on stage. Peakweek must be well thought out and calculated for the safety of theathlete as the body will make a dramatic change in appearance ifperformed correctly.This last week tests the athlete’s mental toughness to stick to the goalas any true competitor will tell you.Now that the high level goals of contest preparation have beenoutlined, a strategy and technique for achieving those goals can beexplained.The strategy supplied is what I use as a male model for competition.These tips and suggestions to reach goals of building lean muscle mass,conditioning, and reaching stage weight are provided at a high leveland are meant to provide some insight. This is how I approach thesephases of contest preparation and it may not be what you’re used tohearing…A common misconception while building muscle mass is the need topack on extra fat to make those lean muscle gains. Another typicalsuggestion is that in order to reach muscle mass gains a diet very highin protein levels is required. As it were, this strategy doesn’t follow anyof those notions of high amounts of fat or protein being needed duringmass gaining.It’s no secret that the body burns fat for energy. But the opposite isnot true: more fat doesn’t equate to more energy. The more weight onthe body, especially fat, is terribly stressful.Excess weight damages everything from self image to joints anddoesn’t promote lean muscle growth. The goal of the muscle buildingphase is to build long lasting lean muscle and high amounts of fataren’t needed to produce results.Choosing the appropriate carbohydrates, sugars, and fats is just asimportant as the amount. Brown rice, oatmeal, fresh fruit, and wholenuts are all great choices of nutrients when each is consumed in anappropriate amount. With the proper amount of calories and nutrients The Fitness Model Black Book 19 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  20. 20. Back to top The Fitness Model Black Bookavailable the body will have plenty of energy to train and make gainswithout ever needing excess fat in the process.Protein synthesis, which is essential for muscle development, requiresabout a three to one (3:1) ratio of carbohydrates to protein. Excessprotein is unused and will be discarded as a result. This causesreactions by the body to compensate for the overload of protein.One reaction is that the body begins burning protein instead of fat forenergy. With the extra protein available the body doesn’t touch itsexisting fat stores to get energy and whatever protein isn’t burned offduring training is stored as excess fat.See a problem here?That excess of protein doesn’t build muscle and results in more fataccumulation.As a model I have to maintain a lean look throughout the year but Istill need to grow when I’m not preparing for a competition. Mybulking period follows a relatively lax diet of 90/10 or ninety percenton and ten percent off.Meaning, 90% of the time I ensure my meals are nutrient balancedand contain the golden ratio of carbohydrates to protein for proteinsynthesis (3:1). The remaining 10% of the time I’m able to enjoy amore flexible style. Remember that 10% doesn’t include buying outthe local ice cream or donut shop either!The 90/10 diet split allows for focus on my goals of building longlasting lean muscle mass, keeps excess fat from storing, and stresslevels low.A benefit of using my strategy is that goals during conditioning timedon’t require cutting huge amounts of fat off. Gaining large quantitiesof fat and then having to cut it off is unhealthy. This dramatic drop offat from the body has the unfortunate side effect of losing musclemass in the process. The calorie deficits needed to lose huge amountsof fat causes the body to turn to consuming lean muscle mass forenergy. The Fitness Model Black Book 20 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  21. 21. Back to top The Fitness Model Black BookBuilding lasting lean muscle mass, keeping a reasonable body fatpercentage and weight, and not having to deal with complications ofexcess fat are the goals that drive my bulking up phase.Now the goal of building muscle mass has been reached andcompetition time is a matter of weeks away it’s time to shed anyexcess fat and condition that muscle for a solid stage appearance.Similar lifting routines can be used during this period of conditioningbut the focus is altered. Rather than trying to pack on more musclethe idea in this phase is to define, balance, and sharpen theappearance of that existing muscle for the stage.The mass built during the gaining phase needs to be conditioned forthe stage. Conditioning the muscle hardens it and primes it for thestage light. All the effort put in to build muscle now requires additionalwork to show it off.The conditioning phase tests mental toughness more so than physicalstrength. Manipulating carbohydrate, protein, fat, sodium, and theintake of other nutrients, results in chemical changes within the bodythat will alter your mood.Careful planning and having the mental toughness to stick to that planwill make the goal of conditioning a reality. This is the make or breakpoint for a stage athlete!Conditioning doesn’t equate to hours on hours of riding the stationarybike, climbing the Stairmaster, or wearing soles out on the tread mill.Sure those are tools to be used during conditioning but they aren’t theonly ones. The benefit of lifting weights during this period should notbe overlooked.Calories are still burned, the heart is still strengthened, and themuscles are still activated while lifting. The trick becomes adjustingthe amount of weight and the time of rest between each set forconditioning.Goals for mass gaining allow heavier weight to be pushed with theadded benefit of more rest between each set. At the same time heavyweight can still be pushed while conditioning. Being depleted the bodywon’t feel like lifting heavy but it’s a good thing the mind tells thebody what to do not the other way around. The Fitness Model Black Book 21 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  22. 22. Back to top The Fitness Model Black BookThere are several alternatives to typical “cardio” exercises that are justas effective if not more so and provide variety. Plyometrics, full bodyexercises, and moderate to heavy weight with high reps and little restbetween sets are all methods I use for my conditioning goals.On depleted days I’ll perform a combination of plyometrics and fullbody exercises.Keeping the intensity high and the weight at a moderate level doeswonders for strengthening the heart, definition, and fat burning. Onleg days take it outside to the track and perform sprints.Throw in some body weight exercises such as push-ups, pull-ups, sit-ups, etc to round out the effort while resting between sprints.When carbohydrates are available try doing some Olympic lifts for fullbody conditioning on some of those days. Don’t be afraid to throw upsome weight either. It might feel like torture and the body is giving upbut with steady focus the effort put in to conditioning will definitelyshow up on stage.Contest preparation is a series of goals. The realization of lean musclemass gaining and conditioning goals all require mental toughness.With the mind on board the body will follow! Training, dieting, andpracticing stage appearance for competition time take a lot of resolve.Make no mistake about it; some days will require more effort thanothers to stay on track. On those days know that staying true willenable goals to be reached. All athletes go through these periods andbeing around positive people that also understand the process makesall the difference.Reaching goals safely and taking the stage in the best conditionpossible trumps the feeling of any of those low days. Find inspiration inbuilding on previous goals and always look forward.Get the mind right and the body will be tight!Bobby Walters is a fitness model and personal trainer fromMiami Florida. He can be contacted atwww.AthletesMentality.com The Fitness Model Black Book 22 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  23. 23. Back to top The Fitness Model Black BookChapter 4Skincare Secrets – Belinda Benn Everyday people ask me, what is my secret to looking and staying young? Why? Because at 45 I look better than many 25 year olds! But it wasn’t always that way. As a teenager I was overweight, sickly, unfit and to top it off – I had acne! I used to dream of day when I would be beautiful, with clear skin and a great body. Well, as fortune and fate would have it, that dream came true. Today I am a successful fitness model, physique competitor, sports and health writer, personal trainer and online fitness coach!It all began when I was lucky enough to start working in the cosmeticindustry at the age of 24. I knew nothing about skin care, makeup ortaking care of myself – but I learned very quickly.I started on the shop floor and worked my way up to the role ofNational Training Manager for the third largest cosmetic company inthe world.Not only that - I spent 10 years travelling internationally, studying theskin - and learning how to keep it beautiful! I learned from one of themost culturally sophisticated and scientifically advanced people in theworld – the Japanese.What I have discovered over the last 20 years is that beautiful, healthy,toned skin is achievable without fads, gimmicks or spending hundredsor thousands of dollars. So, let me share my just a few of secrets withyou! The Fitness Model Black Book 23 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  24. 24. Back to top The Fitness Model Black BookKeep your eye out for the exciting premier release of my personal andproven fat burning nutrition plan “Get Lean Program”www.getleanprogram.comWhy You Need This!As I became fitter and my body started to change - building muscle,leaning out and preparing for photo shoots and competitions - Idiscovered all of this was very demanding on my skin.So based on my 20 years of knowledge and experience, I developedsome special routines designed to keep my skin tight, toned andglowing. If you want to look amazing on your special day - it’s not justabout reducing your body fat percentage, or building that extra muscle,gaining definition, or reducing water retention.I don’t care if you are 20 or 50, male or female - you MUST take extraspecial care of your skin, because after all - it is the packaging thatpresents your physique to the world!Know Your SkinThere are many different skin types needing different kinds of care. Ifyou don’t know your skin type already, find out what type you have.An easy way is to go into any store that has cosmetic brands and askto have your skin analyzed.You may like to ask 2 or 3 different brands in order to get an overallopinion.They will recommend a skin care range for you but there is noobligation to buy. If you have specific skin concerns - for example likeacne, pigmentation, redness, excessively oiliness or dryness – then itis worth finding a dermatologist for advice.I wish I had done this when I had acne, instead of wasting hundreds ofdollars on cosmetics.If you have specific skin concerns, finding the correct medicaltreatment is much cheaper and way more effective that wastingmoney on “cosmetics” that do not contain the necessary ingredients totreat your skin medically and fix the underlying problems. The Fitness Model Black Book 24 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  25. 25. Back to top The Fitness Model Black BookThe Basics - Cleanse and PurifyStunning skin begins with getting it really clean and keeping it thatway. Every day our skin excretes heaps of toxins – a combination ofsweat, oil, and impurities.If not properly cleansed these toxins can be the cause of prematureaging (fine lines and wrinkles), pimples, redness and rashes – just toname a few.Now cleansing doesn’t mean scrubbing the bejeebers out of your skin!It means removing those toxins while preserving the skins naturalprotective layer. Depending on your skin type you need to find agentle cleanser that cleans your skin without stripping it of natural oils.More expensive doesn’t mean better!One of the most important secrets is – you need to clean your facefirst thing in the morning. Overnight as our body rests our skin isworking hard to renew itself. Part of that process is eliminating toxinsand shedding dead skin cells.When you wake up all that is accumulated on your skin and needs tobe washed away so it can breathe and function at it’s best during theday! For this I use a rinse-off cleanser, one that mixes with water andwashes off.I use the same one before I go to bed so my skin is clean and ready torejuvenate overnight.The second cleanser I use is a rinse-free cleanser that is used withcotton pads. After working out normally my skin is really sweaty andoily and I found if I don’t clean it straight away it gets really prone topimples, blackheads and even heat rash.So if you are in a rush like me, keep your special cleanser and cottonin your workout bag and clean your skin straight away after workingout – it feels awesome!The other cleanser I use is a make-up remover. Make-up is normallyoil based and to remove it properly you need an oil based remover – acream or a lotion that can be tissued or rinsed off. The Fitness Model Black Book 25 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  26. 26. Back to top The Fitness Model Black BookAgain, cleaning your skin completely after wearing make-up is criticalto maintaining healthy skin. Your skin needs to be clean, so it canbreathe, renew itself and stay looking young.Moisturize and ProtectYour skin produces its own natural moisturizer – the lipid film. Butsometimes due to our environment, climate changes, stress or diet ourskin develops an imbalance and we experience extra dryness, oilinessor a combination of both.Our goal is to keep the skin lightly moisturized so it stays soft, smoothand glowing. If you have oily skin, then try an oil-free moisturizer. Ifyour skin is normal, use a lotion. If your skin is dry, use a cream.Always moisturize after cleansing, especially morning and at nightbefore bed. When you put your moisturizer on take a little time tomassage the skin which helps to improve blood circulation and keepyour skin firm and youthful.Take extra special care when flying and carry a small amount ofmoisturizer in your bag and apply it regularly to keep your skin moist,especially around the eyes – it makes a huge difference of the otherend of your flight.The eye area tends to be a little dryer than the rest of your face sochoose a richer cream and apply a small amount with your index fingerin a gentle, patting motion around the orbital bone – morning andnight and even during the day if you work in air conditioning.Exfoliate and RejuvenateThis skin care secret is one my first Japanese boss taught me – thedaily ritual of exfoliation to promote health and longevity!Every night while you sleep your skin works hard to rejuvenate itself,producing new skin cells and shedding old ones. Ideally during thecourse of 28 days, the surface of your skin completely renews itself.The speed at which this occurs (how efficiently and effectively)depends on many factors including, diet, hormones, circulation andage. The secret to a youthful, younger looking skin is to encourage thisself-renewal process through exfoliation. The Fitness Model Black Book 26 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  27. 27. Back to top The Fitness Model Black BookExfoliation is nature’s little helper. It encourages the healthymetabolism of your skin by stimulating blood circulation, cell renewal,encourage elasticity to help prevent sagging and premature aging.Not only that, I discovered that during the leaning out process as Idrop body fat, exfoliation helps keep my skin adjust to the changes inbody weight and stay tight, toned and elastic!There are several methods of exfoliation, depending on yourpreferences and whether it is for the face (gentle) or for the body(more vigorous).If you have never exfoliated, begin slowly and gently, say once ortwice a week and then over time you can increase the intensity asyour body becomes accustomed.These are just a few of the exfoliation methods I have used since myearly 20’s:Body cloths or brushesThe Japanese have special body cleansing cloths that are used dailyduring bathing and which they believe promote health and longevity.The cloths are made of soft cotton and texturized.These days you can buy a body exfoliating cloth or brush in mostsupermarkets, heath or beauty care stores.Use your favorite body cleanser to lather up and then begin at yourtoes and feet, going in circular motions up your legs, concentrating onyour thighs and butt, then stomach, then arms and neck.Massage with the cloth as you go to gently remove all the dead skincells and stimulate your circulation.You should feel like brand new afterwards! For very dry skin try usinga body oil with a little water. For those that like it more vigorous youcan try dry body brushing.Exfoliating Scrubs or CreamsI have always loved exfoliating scrubs! These are particular great foryour face since you can buy them according to skin type andsensitivity. If you are prone to blackheads these are excellent to help The Fitness Model Black Book 27 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  28. 28. Back to top The Fitness Model Black Bookkeep the skin clear and can also be used other problem areas such asyour back or arms.Facial MasksThere are lots of different facial masks – some of which incorporatetreatment effects such as anti-aging, firming and moisturizing. Chooseone according to your skin type and use once a week.I find using a mask is essential prior to leading up to a special eventsuch as competition to keep my skin in great condition andcompensate for the stress and extra demands of my diet and training.Chemical Exfoliators and Professional TreatmentsOver the last 20 years there have been incredible advances inchemical exfoliators and today there are a myriad of products available- from simple moisturizers that contain alpha hydroxy acids (AHA) tosophisticated chemical peels administered by dermatologists.Each treatment has its place. My one word of advice is to patch testany new cream or treatment before you go ahead with your entire face.Everyone reacts differently to the strength of the ingredients.So test to be safe and then you can proceed with peace of mind. Evenyou are using a qualified dermatologist, request a pre-treatment test!Love Your BodyIf you are reading this then most likely you spend a reasonableamount of time and money on your fitness and nutrition. To make themost of your investment you need to also love your body – so it lovesyou back! That means some regular pampering.While working out, losing weight and preparing for special events canbe enjoyable and rewarding, it is STRESSFUL!And stress is your biggest enemy to staying and looking young.Making some time to pamper yourself, de-stress and really deeplyrelax – it will pay huge dividends. If you are the type of person that isreally driven, likes to succeed, and work hard – then this is even morecritical! The Fitness Model Black Book 28 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  29. 29. Back to top The Fitness Model Black BookHere are some of my favorite things to help me relax which also bringtremendous health benefits to help boost your immune system andkeep you in top condition: • Massage • Hot bath with essential oils (lavender or rose) • Jacuzzi • Steam and/or sauna • An early nights sleep • SexA Few Special Extras!There are so many things I would love to share with you but here area few of my favorite tips!Laser Hair RemovalWhen I started doing sport and took up surfing at age 37 my sistersaid 3 words to me: “laser hair removal”!Having excelled in sport and taught physical education she knew allabout the perils of hair removal - shaving, waxing, creams andelectrolysis, just to name a few!I took her advice and never looked back. It isn’t cheap but even if youconsider it just for your bikini line or under arms – it’s worth it. Someparts of my body never have to see a razor ever again!Enchanting EyesAfter you have done all the hard work to look amazing, it is your eyesthat bring your physique to life with personality! There are severallittle things you can do to make the most of your eyes.Eye lash tinting makes your eyelashes appear darker and longer toframe your eyes.Most beauticians offer this service. While you are there, have youreyebrows professionally shaped and buy an eye brow pencil and brush.Use whitening eye drops to keep your eyes moisturized and clear. The Fitness Model Black Book 29 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  30. 30. Back to top The Fitness Model Black BookAll these are little things but they add up to a big difference and not tomention they make you feel great!The Big DayFinally, it’s your big day! Getting your physique to this point takestremendous commitment and hard work but don’t let yourself down byoverlooking your skin! My best advice is to test run EVERYTHING!If you are going to shave, then test your shave cream and razor a fewdays before (I had an allergic reaction to a shave cream the nightbefore a shoot – over my entire body!). Do a trial for your make-upand hair. Double and triple check you have everything and what youneed to do on the day.Keep your skin really moisturized right up until you need to apply yourmake-up so your skin doesn’t dehydrate. I also use an Evian waterspray which helps a lot.If you have done every thing right and taken care of your body andface during the weeks leading up to the event then your amazing skinwill showcase your physique to it’s best!Ask BelindaThank you for taking the time to share a few of my skincare secrets.And before I go I have to mention my biggest secret of all - neverthinking you are too old or that it’s too late! I didn’t participate in anysport before the age of 37 and I started my fitness modeling career at44!So NEVER – say NEVER!I would love to help you in your fitness journey, share more of mysecrets and inspire you to stay young and strong!So please take a moment register on my websitewww.belindabenn.com or email me with any questions or comments orjust to say “hi” at belinda@belindabenn.comThank You and Stay Strong & Young,Belinda Benn is an Australian fitness model living in Panama,Central AMerica. She can be contacted atwww.getleanprogram.com , and www.belindabenn.com The Fitness Model Black Book 30 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  31. 31. Back to top The Fitness Model Black BookChapter 5The Competition – Dorian Feleppa Hi Everyone, I’m glad you are taking the time to read this book! I hope you walk away with some great tips and knowledge to help you to live a healthier lifestyle and live your dreams. All of the tips and advice that I am about to share with you are things I either was told, learned or figured out along my journey to success in staying fit and prepared for my figure competitions. The older I get the younger I look and feel. On the other hand, I look at my familys medical historyand it does not look so good. So to prevent any major medical issues,I decided to take control of my life right away.Besides looking and feeling healthy theres nothing more gratifyingthan beating yourself at your own game, and I like a challenge.First things first, you need get the approval of your doctors before youbegin any exercise program. Next, you must be determined anddedicated and focused to yourself in order to accomplish your dreamsand or goals.This does not mean you need to set up a bed at the gym and forgetthe rest of the world around you because you spend endless hours inthe gym and only eat small amounts of blah food all day like nuts andberries while, taking a slew of vitamins and drinking gallons of watertill your eyeballs fall out while getting a lack of sleep each night.Come on let’s be practical here and live life a little! The Fitness Model Black Book 31 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  32. 32. Back to top The Fitness Model Black BookYou have to be happy living within your own skin, so what everimprovements you make to your body are better than doing nothing atall, right?Your environment is not going to change by itself so you need to makethe change your environment yourself. This means you should carrynuts, fruit and water with you so your blood sugar doest plummet youdon’t go on a rampage eating everything in sight.That would set you back ten fold.My Story:I’ve played sports all my life. When I went to college I let the dailygrind get in my way of eating healthy and fell through the cracks byeating poorly combined with constant sleep deprivation.My studies took up most of my time and consequently my weight shotup to 150 lbs which made me unhappy about myself.I trained hard, but no matter what I did…no one couldnt see what Iwas building underneath my fat. Eventually I made the decision togrow up and start becoming serious with my health and fitness.I got educated on my own about food and then through a switch in joblocation I got tossed into competing by wonderful friends who showedme the ropes. To this day my life has completely changed.I had a bunch of friends back then who were bodybuilders and fitnesscompetitors that helped me learn the sport we call figure, which by theway first started in 2003. I am grateful to every single one of them.I knew I had 16 weeks out before competing the first time so by 12weeks out I said, "ok" I’m mentally ready for the grueling time aheadof me.In 12 weeks time I dropped from 150 lbs to about 117-124 lbsdepending on the show I was in, and maintained a good off seasonweight that was never more than 10-15 lbs over my target weight. It’seasy to do once you have all the right material and means to do so.I had great coaches that prepared me for competition while taking meunder their wings. The Fitness Model Black Book 32 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  33. 33. Back to top The Fitness Model Black BookThey were hard on me and I was hard on myself. In no means is iteasy or cost effective but what you walk away with is a sense of pridein yourself of accomplishment.Before you start you have to know what your goals are and lay downthe law and stick with the plan.Till this day I still live by there rules even if I’m not training with myold coaches and I teach others to do the same.How could I teach others if I didnt go through the process myself?My Secrets For Success:Here are some simple rules to start yourself out with. These are myrules of thumb that I live by as well as teach my clients that I train.Just for the record, when I am talking about healthy eating, I like toomit the word diet because it sounds daunting. Instead, I use the wordhealthy lifestyle because it is a choice that you make for yourself toget healthy and besides you need all these components to get started.Deciding to get started is the hardest part, so congratulations ontaking the first step!Here’s what you need to do if you want to be successful. You mustlearn your foods, read labels, know what’s going into your body, andbecome a smart shopper.The five first main ingredients in your products youve bought shouldindicate how much is in your food.For example, if salt is in the top five then let’s find low sodium foodchoices or cook from scratch so you can determine how much youwant or need in your meals.It can be a pain to prepare a meal and it is much easier to just go outto dinner and order but, take the time and make the best decisionsyou can for you. Think smart, think waistline and energy level. The Fitness Model Black Book 33 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  34. 34. Back to top The Fitness Model Black BookMy best advice to those who have no time to cook, have an excuse notto cook or too tired to cook, is to take either one day each week andprepare foods a week ahead or one month ahead and freeze those thatcan be frozen and refrigerate those that need to be.From start to finish it should take about one and a half hours for youto prep, cook, weigh and to clean up everything. I know it is worth itsweight in gold for me to prepare my life this way in the kitchen. Iremember looking at tv dinners and soups and how many over loadedingredients I could not pronouns or need in my daily meals.I dont prepare my foods naturally by preserving them with ingredientsI can’t pronounce or that are only added to cover up bad taste. I knowI like to eat so I learned to cook well, and I usually only pick uprecipes that consist of only 30 minute meals.You can tweak recipes just as I do and now when I go out to eat thewaiter or waitress are usually accommodating. Nothing is set in stonehowever, for example, sometimes I even go out of my way to orderpure cocoa with nothing in it.It takes some effort on your part to do the research. But it is worth itto get educated so go online or pick a book or magazine up and learnwhats healthy and whats not.You can also trade recipes with friends to make it more fun!Competition Prep:Here is my simple and easy strategy for remembering how to eat,drink, take supplements and rest: Eat like a king for the first meal,light on the second, prince by the third, light on the fourth, pauper bythe fifth and light on the sixth meal of the day.Do yourself a favor and most competitors do this; use a detox to dropthe unwanted waste in your system.You can lose up to 10 lbs! You should clean yourself out this way nomore than three months out of the year each year to get rid ofparasites and toxins that you’ve built up. Plus, detoxifying your bodyhelps to prevent colon cancer and other medical issues. Your body willthen be able to absorb the proper nutrients it needs after doing this. The Fitness Model Black Book 34 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  35. 35. Back to top The Fitness Model Black BookYou must also drink plenty of water. I recommend at least 8-12glasses daily.If possible, I like to start the day off right by heading to the gym totrain before any other part of the day interferes. If I can’t workoutwhen I get up then right after work I will change and run to the gymbefore I completely unwind for the days for at least an hour.If I don’t do it this way Ill never make any important downtime formyself.If I can run around working for everyone else, paying bills and doingchores then I must make time for me or what good will I be to anyoneelse?Working out is a great stress reliever, physically and mentally and itleaves you with happy endorphins. You can’t get any purer of a highthan that!When others start to see the effort you have put into yourself eatingright and working out…and see that youve sculpted a new you…thisinspires others to get into better shape themselves.The hardest part of all this is diving right into a new healthy lifestylebecause you want it so much…sort of how you want that corner deskat the office! All of this stuff can be scary, especially taking intoaccount all of the responsibility that comes with it.Change can happen fast and change can happen slowly it’s all up toyou how much your willing to put into working hard each day.Be good to yourself and be sure to incorporate proper supplementationbecause your healthier meal plans may or may not allow you to get allyour nutrients in.If you are not sure which supplements to take you can find anutritionist in your area or can simply ask friends who have competedbefore which products are safe and effective. The Fitness Model Black Book 35 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  36. 36. Back to top The Fitness Model Black BookThe reason to supplement is because the harder you diet and train fora show the less likely you are to consume enough nutrients your bodyneeds.You dont want to shrink good muscle away after all your hard work,plus you want to sustain your energy levels through the day and beable to function.Eating a strict meal plan for competition can take a toll on the bodybecause it gets stressed and goes through various changes. You cantstay super lean unless you’re a man and even guys have difficultiessustaining a lean physique year round but maintaining a lean body inthe off season is generally much easier for men. Women need to workharder at this.Your brain and body need a certain amount of body fat to functioncorrectly, don’t get me wrong, but it seems everyone has varyingopinions as to the best way to LOSE that body fat.This is how confusing, frustrating and at times scary it can get puttingyourself in someone elses hands. Some coaches I’ve worked with hadme eat five meals while others had me eat six.Some say, start your meals early make sure you get them all inbecause your last meal should end by the 6 pm cut off time so thatyour body starts fasting for the next few hours till you awake in theearly morning.Some would say to remember to choose foods that energize your body,keep you slim and maintain good muscle to your frame.Different coaches would let me eat nuts in place of meals and someonly if hungry…others would make me wait until I could eat my nextmeal.Coaches would sometimes either have me dehydrate for a week andcarb deplete then carb overload, while others would have me drink upto two gallons of water and maintain a strict diet of not eating certainkinds of food that week, while others like salt over load.Then I’ve been told I can use water pills while other coaches saidabsolutely not. I was encouraged by some to use Vaseline, The Fitness Model Black Book 36 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  37. 37. Back to top The Fitness Model Black Bookpreparation H and plastic wrap sit in the sauna for 20 minutes pre-competition, while others said No Way just work hard and do what Itell you.That’s every coach, and let me tell you how hard it is to entrust everypart of you in their hands praying they know your body, know your afemale and that your all natural.Training Style:When I’m in the weight room I’ve got my headset blasting with mypumped up tunes and my hat worn real low so that there’s no way anyeye contact can be made with anyone. I need people to know I’mserious in my training and that I’ve got no time to talk, I’ve got workto do.I typically split my body into major and minor body parts each day forthirty to fifty minutes…and depending if I’m off season…I’ll train fourdays a week.I also split my week up leaving me with a day off of weights mid week.I’ll also do cardio five to six days a week. If I were preparing for ashow I’d be doing two hours of interval cardio, plyometric or gorillatraining.I like to spice things up in the gym when doing cardio!Training is a whole world in its own with freedom and focus. Find thestandard but find what works for you. Push yourself hard in order tomake change in your physique.I used to walk out of the gym exhausted and then two days later Ibecame sore from two days prior. Besides my coaches being brutalwith me with the weights, cardio, posing for hours daunting diets, Imaintained that same structure from them to this day.I wouldnt have it any other way.Ive tried many ways of dieting for contest prep. The better preparedyou are with knowledge and combine that with a driven force to re-sculpt your physique plus a positive attitude the better prepared youwill be for the big stage. The Fitness Model Black Book 37 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  38. 38. Back to top The Fitness Model Black BookRemember this, if you want to compete as a fitness model, the rest ofthe outside world will have to be put on hold for a while until yourcontest is over. It takes a lot of time and energy to prepare for a showand sculpt your body for stage and that requires sacrifice anddedication.Keep in mind that if you are competing naturally you shouldn’tcompete more than six times per year. The body typically cant handlethat work and stress load.It’s taxing on your thyroid as well as the rest of your body.You can stay lean year round but its impossible 365 days out of theyear to stay ripped up. The body can only maintain that body fat levelfor a short amount of time.If you do not come down slowly onto an off season diet which has tobe specially designed for you by your coach or nutritionist your bodywill start to retain water and you could experience painful bloating ofthe stomach for several weeks.I recommend finding a nutritionist that has worked with competitors orcompeted themselves because they will know how to help you.Since I know my body rather well, I can prep six weeks out for a showbecause I keep myself lean year round.If you’re someone who has to revamp themselves completely it maytake twelve to sixteen weeks out for contest prep and that could meanyou will be in the gym seven days a week for up to four hours a day.Learn to maintain yourself after your first show and the rest is easy.Post competition maintenance is the key to success over the long term.The longer you extend the contest prep diet in the months leading upto means extra physical and mental drain on the body. Plus you canalso lose valuable muscle mass.I hope my own experience has given you a bit of insight to the worldof healthy living, fitness modeling, and competition. Either way you’re The Fitness Model Black Book 38 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  39. 39. Back to top The Fitness Model Black Booka winner as long as you stick to a program that you believe that worksfor you.I hope to hear from you with any questions or concerns you may have.I want to thank my dear friend Jamin Thompson for asking me to be apart of his E-book as a special edition to his wonderfully writtendetailed book The Six Pack Secret.I am very honored to have been able to share a part of me with you all.Wishing You All The Best!Sincerely,Dorian FeleppaDorian Feleppa is an actor & model from New York, NY. She canbe contacted at. http://facebook.com/dorian.feleppa and,http://www.imdb.com/name/nm3345742 The Fitness Model Black Book 39 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  40. 40. Back to top The Fitness Model Black BookChapter 6Analyze Yourself - Tyler Sarry After competing in quite a few fitness modeling shows over the past few years, I have learned quite a lot along the way. I competed in my first show with FAME in 2005, and I got my friend to videotape everything so I could critique myself and my competitors. Whether getting on stage or starting your journey to get into shape, critiquing yourself is one of the best ways to measure what you need to work on. When competing, you get a first-hand view at what the competitors that did the best diddifferently to help them win! But when you analyze and comparebodies and see what you need to work on you have something tovisually see and that helps you improve.When in comes to general fitness and taking on a new lifestyle it helpsto set a goal, and videotaping and photos will show you progress,which will help keep you motivated.Another thing I always made a point to do was when I saw someonewith a body part that stood out to ask them what specific exercise theydo to get those results.Well exactly one year after the FAME show, I came back to compete inthat same show, and after taking all of the above into consideration, IWON!This win launched my fitness modeling career and now as a personaltrainer I get to practice what I preach to my clients who range frombeginner-competitor. The Fitness Model Black Book 40 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  41. 41. Back to top The Fitness Model Black BookKeep in mind that the biggest part of being fit or training for a show isdiet.If you plan on competing, you will have to cut back on calorieconsumption while increasing energy output. And of course you willhave to be consistent with resistance training.Also, when it comes to training, you have to be clear what your goalsare (strength, size, endurance, sport specific etc) and then you canimplement a proper training routine based on those goals.When I am training for a show I typically do my cardio on an emptystomach (30-45 minutes at a 65% heart rate) while alwaysremembering to supplement properly. I generally take a multi-vitamin,BCAA, and glutamine so all of my hard earned muscle is not lost.I will also drop my calories by 100 each day until I am consumingapprox 800-1000 less than my average daily intake. This helps speedup the fat loss process.Because of my career as a fitness model, my training does not changemuch because I do not want to be overly huge or vascular.Tyler Sarry is a fitness model from Toronto. He can becontacted at www.TylerSarry.com The Fitness Model Black Book 41 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  42. 42. Back to top The Fitness Model Black BookChapter 7Championship Abs - Jamin Thompson As the centerpiece of the human body, the abdominals naturally draw the eye, and if you want to become a successful fitness model, having an impressive core is mandatory. The biggest problem most people encounter in their quest for six pack perfection is that they just don’t have the right information. There is a TON of hype, lies and mis- information out there about abs, causing many people to be confused about the best way to achieve a ripped midsection, causing most to just give up in despair and blame it on their “genetics”.While the information about abs I’m going to share with you here isquite valuable, this is by no means a “tell-all” six pack abs blueprint,so if you want more you can get all of my six pack abs tricks from mysix pack abs program: The 6 Pack Secret.For what seems like centuries, we’ve all been spoon fed falsepropaganda that says you MUST do thousands of crunches and hoursof long boring cardio to lose your belly fat and get in better shape.We have also been told over the years that low fat & low carb diets arethe best way to lose stubborn body fat.Millions of aspiring fitness models and regular gym buffs hear how wellthese types of diets and workout methods have “worked” for thepeople they see in the ads and magazines and they try to follow along,getting more and more confused as the weeks and months go on. The Fitness Model Black Book 42 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  43. 43. Back to top The Fitness Model Black BookEverywhere you turn these days you see flashy websites andadvertisements with shady so-called experts pitching you on a newdiet, supplement, or workout system that is supposed to be the nextmiracle or savior.If you have been frustrated by a recurring lack of success, let me juststate for the record that you aren’t lazy, and you aren’t unmotivated.The problem is that without the right information…you are dead in thewater with no chance of success.Because of the quick fix society that we live in, our minds areconditioned to want instant results, and we see that everywhere frominstant messages to tweets, to tivo, to on demand movies, etc.Major diet and supplement companies are VERY aware of these factsand take advantage of your desperation and need for quick and easyresults by preying on your weaknesses and lack of knowledge.They place a fitness model in the advertisement that looks absolutelyphenomenal, a person that you would give your right arm to look like,and promise you that “you can do it too” in “just 16 weeks orless”….just like “Mike” or “Kristy” or whatever made up name for thefitness model they choose. For some dumb reason…you fall for it everytime…Even though your gut tells you no, you jump on every new supplement,diet, or workout bandwagon hoping and wishing on a prayer. A prayerthat is never answered.A prayer that is only heard by fitness companies who are happy tomake a profit at the expense of your gullibility and then takeadvantage of your trust.They offer a quick fix solution and when that solution fails…they haveanother quick fix gimmick to fix the problem…leaving you bouncing from dietto diet and from new supplement to new supplement.Sound familiar?So the question of the century still remains: "How do I get awesome abs?" The Fitness Model Black Book 43 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  44. 44. Back to top The Fitness Model Black BookTry asking people how to get six pack abs and youll likely see somebewildered faces staring back at you. Many people will have anopinion, but most people simply have no idea what they are talkingabout!The question is definitely a legitimate one and one that frustratesthose who find themselves on the flabby or un-toned side, desperateand frustrated.If you are an aspiring fitness model with no abs, there is no doubt inmy mind that you are probably frustrated with your situation.If you are lucky enough to get a decent response to your questionthough, it will probably involve the words "eat less food and do somecrunches." That, despite being annoyingly obvious, is great advice. Butit rarely works and here’s why.Quite simply, if you want to ever develop head turning abs, you willneed to up your calorie consumption sometimes, decrease itsometimes, vary your carbohydrate intake, and do various other tricksto shock your body into generating a metabolic response.In other words, you’ll have to do several different things, and do themwisely. But just as important as your training and dietary strategy, alean midsection it also requires a having positive attitude and awinner’s mindset.Essentially, it requires laser like focus and hard work so you’llhave to work your tail off and be more disciplined than ever.Depending on your level of conditioning, intense workouts andcardiovascular activity may be difficult, but a world class physiquealways means doing world class workouts. So stop being lazy and startbustin it in the gym. Nobody ever said it would be easy!Most of the people who come to me to discuss core development orhow to lose more body fat all have the same complaint. They are allusually doing hundreds upon thousands of crunches and hours ofcardio but nothing is working. The Fitness Model Black Book 44 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  45. 45. Back to top The Fitness Model Black BookMy advice is always the same…I say “If you want to ever see your absand start losing body fat stop doing so much cardio, and quit doing somany crunches!”Despite conventional thinking, getting visible abs is not aboutmuscular development as much as it is about losing the blanket of fatthat is covering your belly.Abs exercises do practically nothing to stimulate enough of a caloricexpenditure via metabolic response to ever burn very much fat thusmaking it impossible to ever “crunch away” your fat.Not only are crunches and sit-ups completely useless for abdominaldevelopment but recent research suggests that these types of exercises caneven increase your risk of a back injury.Of course muscular development plays a role to varying degrees inorder to see chiseled abs, but ultimately body fat reduction is the mostimportant aspect to focus on.For men, 10% body fat levels or less are required for visible abdominaldefinition and for women around 18% or less. Because of the varyingdegrees of body fat distribution (i.e. men tend to build up more bodyfat in the abdominal area, while women tend to build up more body fatin the hips and thighs) some people may actually need body fat levelsthat are even lower than the ranges suggested above.The reason for this is simple.There are two receptors in fat cells called the Beta 1 (B1) receptorsand the Alpha 2 (A2) receptors. You need to start thinking of the B1receptors as your new BFF (best friend forever).These nifty B1 receptors activate an enzyme called lipase, whichbreaks down fat and allows it to be released into the bloodstream tobe burned. I would say that is a pretty good friend to have!A2 receptors, on the other hand, are your new worst enemy. Theyactually block the helpful enzymes that release the fat and actuallyencourage the body to create MORE fat. The Fitness Model Black Book 45 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  46. 46. Back to top The Fitness Model Black BookIf you are a guy reading this and have been struggling with your absfor a while, especially your lower abs, and seem to just pile on thebelly flab for no reason at all…the reason is simple…us guys have aTON of A2 receptors in the lower abdominal region and there isnothing we can do about it.Sorry to break it down like that but it is the truth. Sometimes the truthhurts.For you ladies reading this don’t get too excited that you don’t fall intothe lower ab category with the men. Women have high concentrationsof A2 receptors in the hips and thigh area so it is super easy forwomen to gain fat there quickly and easily compared to other spots onthe body.As an additional fat loss nightmare, the A2 receptors in this regionmake losing the fat in this area exceptionally difficult, if not impossiblein some cases. Sorry ladies.Now you have the full truth about why those thousands of crunchesand sit-ups you did every night had no effect whatsoever and your absstayed the same or got worse.You will never lose your stubborn belly fat by doing abdominal specificexercises and workouts. The only way to burn off belly fat is by doingintense weight training, intelligent cardio, and eating a clean diet. Having aclean diet is the most important factor in your six pack success and “clean”means that you must eat a well balanced diet that consists of whole, natural,unprocessed foods.This means that certain foods MUST be totally eliminated from the diet if youwant to improve. Trust me, you can make significant improvements simplyby eliminating certain foods from your diet.There is hope.You should begin to see that endless reps of abs, side bend will never takeany inches off your waist or reduce any fat from your mid-section.The good news, however, is that by eating a clean diet, varying yourworkout routine and utilizing compound multi-joint that work the majormuscles you can transform your body into a fat burning machine. The Fitness Model Black Book 46 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  47. 47. Back to top The Fitness Model Black Book This does not mean that you should avoid abdominal exercises entirely; it just means that they should not be your primary focus when trying to improve your core. Here is one of my favorite ab workouts: (Note: There are more than just “abdominal” exercises in this workout, but you will work your core like crazy.)Jamin’s Championship Abs WorkoutOrderOrder Exerciise Exerc se Setts Se s Reps Reps Restt R es Commentts Commen sA1:A2:A3 Tri-Set 1. Hanging Leg Raises 1 12 - 2. Medicine Ball Sit Up & Stand 1 10 - 3. Coffin Sit-Ups 1 20 :75B1:B2:B3 Tri-Set Sumo DeadLift to Curl: Using a barbell, perform a 1. Sumo DeadLift to Curl 1 12 - sumo deadlift, ending with 2. L-Pull-Ups 1 10 - a bicep curl at the top of 3. Windshield Wipers 1 10/side :75 the motion.C1:C2: Super-Set 1. Gorilla Chin Crunch 1 8 - 2. Standing Ab Wheel 1 8 :75D1:D2 Super-Set 1. Stability Ball Oblique Crunch 1 10/side - 2. Weighted Cable Rope Crunch 1 12 :75E1:E2 Giant-SetE3:E4 1. Reverse Crunches 1 12 - 2. V-Ups 1 12 - 3. Decline Bench Crunches 1 12 - 4. Medicine Ball Sit & Reach 1 12 :90F1:F2:F3 Tri-Set: 1. Alligator Crawl 1 :30 - 2. Stability Ball Jackknife Rotations 1 :30 - 3. Plank 1 :60 :75G1 Power Cardio Training Workout (See Workout Details Below)H1 Stretch & Cool Down (See Stretch Details Below) The Fitness Model Black Book 47 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  48. 48. Back to top The Fitness Model Black BookJamin’s Abdominal Training Tips1. Focus on the lower abs. Just about every abdominal exercise ormotion involves an upper abs contraction. For this reason alone,building the upper abs is usually pretty easy, but as a result the lowerabs can get neglected. Focus more on training your lower absexclusively because lower ab training will still give you amazing upperabs as well.2. Don’t do reps like a madman. Millions of people unfortunatelywaste hundreds of thousands of hours in the gym each year doinghundreds of sets of abs. After taking this sort of pounding for a whileyour abs just stop responding.Overtraining your abs in this manner can also increase your risk ofinjury. In order to effectively work your abs and avoid overtraining,keep your reps around 20 or less but add resistance to increase thedifficulty level.3. Go down slowly and maintain strict form. A slow and controlleddescent is recommended for ab training. This method will carve deepinto your abdominal muscle fibers and help sculpt them.4. Contract, flex, and squeeze. An often overlooked andunderutilized method of enhancing your abdominal training is to notflex the muscles while you train them. You cant just go through themotions, you need to squeeze hard while you perform any abmovement.5. Train abs with intensity. Give the same level of intensity to yourabs that you would your biceps or triceps on a tough day of training.Don’t just throw in a few sets of ab exercises at the end of yourworkout and call it a day. Abs are a muscle just like any other andmust be trained as such.6. Avoid side bends. Just like any other muscle, the abs also respondwhen stimulated with resistance. Unless you want to make your waistwider, avoid side bends at all costs. Skip the dumbbell side bends,weight plate side bends, or any other silly side bend exercise. You donot want to end up with a waist that looks blocky and wide. The Fitness Model Black Book 48 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  49. 49. Back to top The Fitness Model Black Book7. Don’t use twisting movements. Performing twisting movementssuch as holding a bar across your back and twisting is a good way toinjure your back. These types of exercises won’t do you much goodand they are more risky than they are effective.8. Train abs 2-3 times per week max. It can be tempting to trainabs everyday but as I said earlier, abs are muscles just like any other.They need time to rest and recover. You can train abs a bit morefrequently than you can other muscles but training them more than 2or 3 times per weekly is just overkill.9. Maintain a good tempo. As with any other exercise, abmovements should not be jerky or too fast. A good tempo must bemaintained throughout the entire movement. An ideal tempo would be3-0-1 where the first number refers to the lowering phase of theexercise, the next number is the pause, and the third number is the lift.For example, a crunch done at 3-0-1, you would take 3 seconds tolower yourself, no pause, then one second to crunch upward. The Fitness Model Black Book 49 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  50. 50. Back to top The Fitness Model Black BookJamin’s Power Cardio WorkoutTRAINING GUIDELINES - This can be a stationary bike or track workout.OrderOrder Exerciise Exerc se Setts Se s Reps Reps Restt R es Commentts Commen sA Burpees 1 :30 NoneB Plate Pushes 1 :30 NoneC Heavy Bag Round 1 :30 NoneD Barbell Overhead Walking 1 :30 None LungeE Weight Vest Jump- Rope 1 :30 None CircuitF Push-Ups 1 :30 NoneG Pull-Ups 1 :30 NoneH Mountain Climbers 1 :30 NoneI Alternating Split Jumps 1 :30 NoneJ Bodyweight Squats 1 :30 NoneK1:K2 Abs Super-Set 1. Plank 3 :60 None 2. Air Bike Crunches 3 15 :75 The Fitness Model Black Book 50 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.
  51. 51. Back to top The Fitness Model Black Book Nutrition can be difficult so make things a little easier to understand, Ive posted a sample day of what my typical diet looks like. This will change depending if I am in show prep or getting ready for a shoot though. I suggest you follow it closely, but be sure to adjust to fit your schedule and macronutrient needs. Feel free to mix and match foods depending on your tastes and preference. Mix it up and be creative. Jamin’s Sample Day Meal Plan 7am: Breakfast 3pm: Meal #4 10am: Meal #2 6pm: Dinner 12pm: Lunch 9pm: Snack6 Egg Whites Protein 35 COMMENTS:1tbsp Flax Oil Carbs 40½ Grapefruit Fat 141 cup peppers, Calories 456½ cup onions½ cup mushrooms½ cup Oatmeal30 grams whey protein Protein 38 COMMENTS:1 cup Sliced tomatoes Carbs 131 cup Sliced cucumber Fat 1515 Raw Almonds Calories 3215 oz ground chicken Protein 36 COMMENTS:1 Slice Turkey Bacon Carbs 491 cup Sliced Tomatoes Fat 4¼ cup grilled Onions Calories 365½ cup Brown Rice30 grams whey protein Protein 42 COMMENTS:½ cup plain low fat yogurt Carbs 27½ cup cherries Fat 1615 raw cashews Calories 3856 oz lean steak Protein 44 COMMENTS:½ cup brown rice Carbs 482 cups cabbage Fat 62 cups Zucchini Calories 46030 grams Protein Powder Protein 30 COMMENTS:2 tsp Olive or Flax Oil Carbs 221 cup Pineapple Fat 14 Calories 315 Total Daily Calories: 2302 **You may need to adjust the calorie and portion sizes from the meal plans above to suit your individual needs. The Fitness Model Black Book 51 © Jamin Thompson & Contributing Authors - 2010 All rights reserved.

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