Aug 29

Fitness Model Diet

Time and time again I am asked, “What’s your diet?”  I have posted in the past another of my eating plans.  For example: “Eat Like A Fitness Model” at: http://ianlauer.wordpress.com/2011/01/05/eat-like-a-fitness-model/

The following is another “typical day” for  you to review and use what works for you.

  1. Oatmeal & Eggs with Ground Turkey
  2. Almonds
  3. Yam & Lean Beef Patties
  4. Rice & Tilapia
  5. Mixed Nuts
  6. Oatmeal & Eggs with Ground Turkey or Chicken
  7. Salad & Eggs with Ground Chicken

Portion size is totally dependent upon individual and goals.  This plan is a rough example of a typical day for me…but in general I have 3-4 True Carb Portions, 5-6 True Protein Portions and a couple snacks of nuts for added healthy fats, protein and carbs.

This eating plan is shown without supplements such as protein powder.  Be advised that depending on the day I frequently use a number of Sci-Fit supplements to ready and replenish my body from one workout to the next.

Carbohydrate Sources:

Old Fashioned Oatmeal


Rice or Couscous

Protein Sources:

Lean Ground Beef, Turkey and Chicken


Chicken Breast


Fat Source:


Pick and chose what works for you.  The most important thing is to eat healthy options such as I have listed whilst keeping your portions of reasonable size.  

I shoot for 150-500 calories in any given meal/snack.

Now, get to the grocery store and stock up on the foods you need to create the physique you deserve!


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  1. John

    Great info!! Thanks keep up the good work!

    1. Ian Lauer

      Thanks for following..if you arent already remember to subscribe today for free and share with your training friends!

    2. Abderrahman

      I dont know what to say. This blog is fantastic. Thats not rlaley a rlaley huge statement, but its all I could come up with after reading this. You know so much about this subject. So much so that you made me want to learn more about it. Your blog is my stepping stone, my friend. Thanks for the heads up on this subject.

      1. Ian Lauer

        My pleasure. if you like the blog I have a couple ebooks that may be helpful as well 🙂 One is for chest training and one is about fitness modeling. Also tons of free videos on my youtube http://www.fitmod.com

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