Cover models take all shapes and sizes. We’re going to focus on the slim, toned and athletic cover model for the sake of this post. Before diving into the diet plan template; essentially we are creating a diary of what you should eat in a 7 day period continuously with a well balanced diet to achieve the “COVER MODEL” status – let’s take a look at some simple steps to have in mind.

1. Gym sessions aside – take on high-intensity sprint training. Go to your local field with some cones, space them out and then sprint to each one, timing your sessions and try to improve each week. (Just to expand – this may seem a simple point – but imagine all the work you have to do, buy cones, organise a template and session log, time your sessions, record them, do your own graphs, look for field – this requires great work and great reward.)
2. Workout everywhere – no matter where you are, make a good attempt to workout everywhere – hotel gym, travelling? Hit a morning jog for 30 mins
3. Lift weights that you can actually lift – it avoids injury, makes your comfortable and is the best advice your going to get “don’t try and lift the biggest weights you can”
4. Eat well before you train – Get a double-espresso for an instant energy hit and eat a good 2 hours before you hit the gym so that you food digests fully.

The cover model meal planner.

MONDAY

07:00 Black Coffee, BCAA supplements, anything else you have (Holland & Barretts)

08:00 Six-egg white omelette, mixed with oats, two slices of low-fat cheese and flaxseed power. At least two pints of water.

10:00 Raw nuts and water – nuts for memory amongst other things, see benefit of nuts.

12:30 Water, Chicken Sandwich, Broccoli.. green beans.

15:30 Mixed fruit pack and water.

19:30 Tuna steak, kidney beans, pine nuts, salad and some sweet or chilli sauce.

TUESDAY

08:00 Porridge oats, banana, blueberries, flaxseed powder, chocolate protein and some black coffee.

10:00 Oat biscuits and protein bar.

12:30 Salmon steak, sweet potato and asparagus. Water.

13:30 Mixed fruit

19:00 Mixed green salad, chicken breast – make it a cesar salad by mixing salad and the chicken and top with sweet chilli dressing. Water.

21:30 Chocolate whey protein shake.

WEDNESDAY

08:00 Green tea, a banana, and weetabix soaked in chocolate protein shake.

10:00 Cottage cheese.

12:30 Can of tuna, wholemeal pitta, salad and hummus. Water.

15:30 Raw almonds and a protein bar.

19:30 Turkey steak, sweet potato, mushrooms, broccoli and water.

21:30 Chocolate protein shake.

THURSDAY

08:00 Four whole eggs, two egg whites, two scoops of oats, two slices of low fat cheese. Black Coffee and water.

10:00 Banana berries, nuts and water.

12:30 Chicken breast, sweet potato, broccoli, green beans and water.

15:30 Cottage cheese and oat biscuits.

19:30 Salmon steak, brown rice, mixed green salad and water.

21:30 Chocolate protein shake.

FRIDAY

07:30 Three Weetabix soaked in chocolate protein whey shake. Banana, raspberries and green tea.

10:00 Banana, berries and nuts.

12:30 Salmon steak, sweet potato, avocado salad, sweet chilli sauce and water.

15:30 Low-fat yoghurt, mixed fruit and honey.

19:30 Six-egg-white omelette, one can of tuna, asparagus, sweet chilli sauce and water.

21:30 Chocolate protein shake.

SATURDAY

09:00 Black coffee and water. Two scoops of oats, chocolate protein.

11:00 Oat biscuits and cottage cheese.

13:00 Chicken breast, brown rice, brocolli and water.

15:30 Banana and a protein bar.

20:00 Low-fat steak mine, sweet potato, green beans and water.

22:00 Chocolate protein shake, wholemeal toast with peanut butter.

SUNDAY (CHEAT DAY)

09:00 Coffee with milk and water. Two smoked salmon and cream cheese with wholemeal bagels.

11:00 Protein bar.

13:00 Home-made lasagne with low-fat cream, vegetables and water.

16:00 Yoghurt, mixed fruit, honey and water.

20:00 Steak, home-made sweet potato chips, mushroom and cream cheese sauce.

22:00 Porridge oats, chocolate protein power, semi semi-skimmed milks, chocolate chip drops and water.

Arm-Bar