John bento Diet Plan + Workout - long story short he's a pos freak like any man but his workouts are known to slay (pics of pdf are attached at the end) and Victoria's Secret models' diets and meals
This post is for motivation and inspiration and contains workouts and diets used by VS models
(sorry for any typos)
01 Pre Workout
No carbs for about 2-3 hours before you work out. This means no fruit, juice, bread, rice, pasta, or potatoes before a workout. A carbohydrate is a form of energy, and if you have simple or complex carbs in your system, as you’re working out, your body will use the carbs/sugars as a fuel source instead of the body fat/calories you’re wanting to burn. If you need to eat something before you work out, make sure it’s a lean/low-calorie protein and/or veggie.
Examples: eggs, avocados, veggies, salad, lean protein, protein shake
02 Dinner
Eliminate carbs after 3 pm and for dinner. If you have carbs in your stomach at night you won't be active enough to burn them off before you go to bed. Your body will convert those carbs to fat while you are sleeping. Remember to make your dinner mainly veggie-based and if you need/want some protein make it a small serving.
03 Post Workout
Since we’re trying to atrophy some muscle off your hips and waist, don't have any protein after you work out for about 1-2 hours. You can have veggies, fruit, a little juice, and/or a small serving of starchy carbs after you workout. Just be sure to keep your starchy complex carbs low throughout the day,
04 Any Additional Exercise Outside of this Method
Weights for the upper body are fine. Leave your legs and glutes strictly to body weight exercises and cardio. Weights, machines, and certain lower body exercises add muscle to your glutes, quads, and hip flexors which increase your hip measurements. No squats, lunges, or deadlifts. To keep measurements down stick to mostly cardio. Do slow jogs to get your heart rate elevated without working your glutes, quads, and flexors too much. If you want to add more exercises try yoga or pilates.
Workout One
Equipment needed: 2-3 lb ankle weights
Time needed: 60-90 minutes
3 Sets
5-minute jog on the treadmill at 5.00-6.00 mph or 10-15 minute light jog outside or 3 sets of 2 minutes heel to butt jogging in place
20 stretch and crunch
50 scissor kicks for lower abs
3 Sets
50 hip twist jumps
50 plank twists for core
15 reach-through twists (on your forearm or hand
3 Sets
50 cross jacks
20 crunches
20 reverse crunches
20 crunches
20 reverse crunches
20 crunches
20 reverse crunches
3 Sets
50 hip twist jumps
20 swan crunches
50 leg raises for inner thigh with 2-3 lb ankle weights
3 Sets
50 steps running in place (heel to butt)
50 side-to-side jumps (little jumps side to side at a jump rope pace)
25 inner thigh v’s with 2-3 lb ankle weights
Workout Two
Equipment needed: 2-3 lb ankle weights, washcloth, or sliding discs
Time needed: 45-60 minutes
3 Sets
5-minute jog on the treadmill at 5.0-6.0 mph or 10-15 minutes light jog outside, or 3 sets of 2 minutes heel to butt jogging in place
20 stretch and crunch
30 human saws with either washcloth, slider discs, or no equipment
3 Sets
50 hip twist jumps
50 modified donkey kicks with 2-3 lb ankle weights
20 plank twists
20 supermans for upper/middle/lower back
3 Sets
50 cross jacks
30 scissor kicks
20 reverse crunches
30 scissor kicks
20 reverse crunches
30 scissor kicks
20 reverse crunches
3 Sets
50 hip twist jumps
20 pyramid push-ups with crunch
25 inverted v’s for glute toning with ankle weights
3 Sets
50 steps running in place with 2-3 lb ankle weights (heel to butt)
30 hand tap planks
50 straight leg raises for upper/outer glutes with 2-3 lb ankle weights
1-2 minute jumping rope or 100 heel to butt running in place
20 reverse crunches
20/20 inner thigh circles with ankle weights
VS Model Diets
Victoria’s Secret Model’s Food Recommendations
Breakfast
Oatmeal
Overnight oats
Chia seed pudding
Eggs and avocado toast
Protein smoothie
Smoothie bowl
Homemade granola or fresh fruit with Greek yogurt
Lunch
Chicken salad with brown rice/quinoa and fresh veggies
Grilled chicken with teriyaki sauce and greens
Grilled fish with fresh or boiled veggies
Dinner
Veggie soup
Salad with lean protein, such as chicken or fish
Fresh veggie salad
Sushi
Chicken with roasted veggies
Snacks
Berries
Nuts
Nut butters with fresh fruit
Fruit
Protein shakes
Homemade energy bars
Hummus and veggies
Model Favorites
(links to their workouts and diets)
Sara Sampaio - eggs and avocado toast, greek yogurt with fresh fruit, homemade protein pancakes
Barbara Palvin - overnight oats, homemade granola with greek yogurt
Gizele Oliveira - grilled fish with veggies
Martha Hunt - salads with her favorite ingredients being kale, avocado, arugala, grilled chicken, and tuna
Adriana Lima - grilled chicken salad
Devon Windsor - thai chicken soup, ratatouille, and warm chicken bowls containinging sweet potatoes, zucchini, brown rice, quinoa, and arugula
Lily Aldridge - grilled steak
Other questions and answers:
How many meals do VS models eat a day? Many of them stick to 5 smaller meals eating every three hours
What do models eat to prepare for a show? VS models avoid all sugar except for natural sugars in some fruits, alcohol, salt, and limit carbs intensely
Do VS models drink alcohol? Generally no, alcohol is nothing but empty calories and can cause some bloating
Do VS models do intermittent fasting? Yes! Models such as Georgia Fowler and Bridget Malcolm both have found positive results from intermittent fasting.
during this time many models get their low carbs from vegetables, Ezekiel bread, and brown rice
some models go as far as to cut all carbs out weeks before the show as seen by Shanina Shaik
reminder that restriction is a part of their job - unless you plan on being on the runway anytime soon you don't need to cut the sugar and carbs in the intense ways some models do
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