The EXACT 4 Meals A MALE MODEL Eats IN A DAY
Summary
TLDRIn this video, Bret Maverick, a fitness and fashion model, shares his daily diet plan to achieve a lean and muscular physique. He outlines four meals including a protein-rich breakfast, a post-workout protein shake, a savory third meal with an English muffin, turkey, salami, and cheese, and a hearty dinner of seasoned chicken breast, sweet potato, and asparagus. Bret emphasizes the importance of a balanced diet without extreme restrictions, inviting viewers to explore his fitness model diet in future content.
Takeaways
- 🍳 The first meal of the day includes three eggs (one whole, two whites), a banana, and half a bowl of oatmeal for a balance of protein, potassium, and carbohydrates for energy.
- 💪 Post-workout, the speaker recommends a protein shake made with soy protein from EAS, emphasizing the importance of protein absorption for muscle growth immediately after exercise.
- 🥪 Meal three consists of an English muffin with turkey, salami, and a bit of cheese, toasted for a combination of low-carb bread, lean protein, and a touch of healthy fats.
- 🥗 The speaker suggests adding spinach and light mayonnaise to the English muffin sandwich for additional greens and flavor without excessive calories.
- 🍎 An apple is recommended as a dessert to satisfy sweet cravings naturally with its natural sugars, instead of reaching for processed sweets.
- 🍗 The final meal features 8 ounces of chicken breast seasoned with paprika and cayenne pepper, sweet potato, and asparagus, covering all macronutrients: protein, carbohydrates, and fats.
- 🌶️ Seasoning the chicken with paprika and cayenne pepper adds flavor and a little heat without adding extra fats or calories.
- 🥔 The sweet potato is a good source of carbohydrates and is prepared in a healthy way by microwaving, avoiding additional fats.
- 🥦 Asparagus is chosen as the vegetable for its nutritional benefits and can be replaced with any preferred vegetable to suit individual tastes.
- 🧘♂️ The speaker emphasizes that maintaining a slim and fit model-like body does not require extreme dieting but being conscious of what is consumed.
- 📅 The video promises more content with new videos every Monday, Wednesday, and Friday, suggesting a consistent release schedule for followers interested in fitness and modeling diets.
Q & A
What are the main goals of Bret Maverick's video?
-Bret Maverick's video aims to share his daily diet routine that contributed to his fashion modeling physique, which is lean, slender, muscular, and masculine.
What is the first meal of the day that Bret Maverick recommends and why?
-The first meal of the day Bret recommends includes three eggs (one whole and two whites), a banana, and half a bowl of oatmeal. These are chosen for their protein, potassium, calcium, and carbohydrate content, which provide energy for the day.
Why does Bret Maverick use mostly egg whites instead of whole eggs?
-Bret Maverick uses mostly egg whites because they are a leaner source of protein with less fat and cholesterol compared to the yolks, but he includes one whole egg for taste preference.
What is the purpose of the protein shake Bret Maverick consumes after his workout?
-The protein shake is consumed to provide immediate protein to the muscles post-workout, aiding in muscle recovery and growth.
What is the third meal Bret Maverick describes and what makes it suitable for a model's diet?
-The third meal consists of an English muffin with turkey, salami, and a touch of cheese. It is suitable because it includes lean protein, low-carb bread, and a small amount of healthy fats.
Why does Bret Maverick suggest eating an apple as part of his diet?
-Bret Maverick suggests eating an apple as it contains natural sugars that can satisfy sweet cravings, which can be beneficial for those trying to avoid unhealthy sweets.
What is the final meal of the day that Bret Maverick eats and why is it beneficial?
-The final meal includes chicken breast seasoned with paprika and cayenne pepper, asparagus, and mashed sweet potato. It is beneficial as it provides a balanced intake of protein, carbohydrates, and healthy fats.
What is the importance of carbohydrates in Bret Maverick's diet according to the script?
-Carbohydrates are important in Bret Maverick's diet as they provide the necessary energy to start the day and support his active lifestyle.
What is Bret Maverick's stance on being a slave to a diet for a slim and slender body?
-Bret Maverick believes that having a slim and slender body does not require being a slave to a strict diet. Instead, he promotes being conscious of what you eat and enjoying a balanced diet.
How often does Bret Maverick plan to release new content based on the video?
-Bret Maverick plans to release new content every Monday, Wednesday, and Friday.
Does Bret Maverick offer to share his diet as a fitness model in the video?
-Yes, Bret Maverick offers to share his diet as a fitness model if his followers are interested, indicating a willingness to create content based on audience interest.
Outlines
🍳 Morning Meal for a Model's Physique
In the first paragraph, Bret Maverick, a model with experience in both fitness and fashion, shares his daily diet to achieve a lean and muscular physique. He starts with a detailed description of his breakfast, which includes three eggs (one whole and two whites), a banana, and half a bowl of oatmeal. The focus is on protein intake and the importance of carbohydrates for energy. He also explains why he uses mostly egg whites and includes a whole egg for taste. The paragraph concludes with the suggestion to start the day with a protein shake, preferably whey protein, to aid muscle recovery post-workout.
🥪 Third Meal: High-Protein Snack with a Twist
The second paragraph delves into Maverick's third meal of the day, which is a savory snack made with an English muffin, turkey, salami, and a touch of cheese. He emphasizes the low-carb nature of the English muffin and the lean protein source from the turkey and salami. Additionally, he incorporates spinach and a hint of light mayonnaise to add greens and flavor. The inclusion of an apple as a natural dessert satisfies sweet cravings and provides essential nutrients. Maverick also offers a tip for managing sweet cravings with fruit and discusses the importance of being mindful of what one eats, even when aiming for a slim, fit body.
Mindmap
Keywords
💡Fitness Modeling
💡Fashion Modeling
💡Diet
💡Protein
💡Carbohydrates
💡Egg Whites
💡Soy Protein
💡English Muffin
💡Turkey
💡Sweet Potato
💡Asparagus
💡Paprika and Cayenne Pepper
Highlights
Introduction to the video by Bret Maverick, discussing his experience in fitness and fashion modeling.
The intention to share a diet plan for achieving a lean, slender, yet muscular and masculine body.
Description of the first meal of the day, emphasizing the importance of protein and carbohydrates for energy.
Use of egg whites for protein with one whole egg for taste, along with a banana and oatmeal for carbohydrates.
Explanation of the post-workout protein shake, recommending whey protein for quick absorption.
Soy protein as an alternative to whey protein, mentioned for those who may prefer it.
The third meal consisting of an English muffin, turkey, salami, and cheese, with a focus on low-carb options.
Inclusion of spinach and light mayonnaise on the English muffin for added nutrients and flavor.
The suggestion to eat an apple as a natural dessert to satisfy sweet cravings.
Preparation of the final meal with chicken breast, asparagus, and sweet potato for a balanced diet.
Seasoning the chicken with paprika and cayenne pepper for flavor while maintaining a lean diet.
Mashing and scooping sweet potatoes as a source of carbohydrates in the final meal.
The importance of consuming all three macronutrients - protein, carbohydrates, and fats - in the diet.
A reminder that having a slim, six-pack body doesn't require being a slave to a strict diet.
The offer to share a fitness model's diet if there's interest, indicating a willingness to provide more content.
A call to action for viewers to like, subscribe, and look forward to more content on a regular schedule.
Transcripts
what's going on guys it's two boy Bret
maverick here I hope you guys all are
having an awesome day my days go pretty
good so far so some of you may know some
of you may not that I have not only
dabbled in the fitness modeling world
but also the fashion modeling world so I
thought hey maybe my beautiful followers
would like to know what they can eat how
they can diet to obtain a beautiful body
to go along with their beautiful faces
okay so that's what we're doing today
guys I'm going to show you the exact
four meals that I would eat to achieve
this kind of fashion modeling body you
know lean slender but also muscular and
masculine so let's get right into it
guys what is going on here all right
guys we'll start off with the first and
foremost most important meal of the day
Batsy so what we got for starters is
three eggs consisting of one whole egg
and two eggs worth of the egg whites
from the carton
also we've got a banana and half a bowl
of oatmeal
so eggs obviously a great source of
protein no cards in there the reason I
use mostly egg whites instead of real
whole eggs is because egg yolks hold the
most fat and cholesterol so if you give
it to those just use egg whites a lot
healthier for you but I like to throw
one real egg in there because like I
just don't like the consistency of only
egg whites so throw a whole egg in there
you know it's not going to kill you and
then we got a banana which is a great
source of potassium calcium and it's
also about 25 carbohydrates
carbohydrates are really important to
get the day started because
carbohydrates are energy so that's why
we also got half a bowl of oats other 25
carbs or so I think the day started on
the right foot get some energy and yeah
set yourself up for some set success
let's go
okay guys so we just finished our
workout and the first thing we're going
to want to do before we do anything else
protein shake this one thing the easiest
meal of the day I'm just using this soy
protein made by EAS honestly you can use
any protein
preferably whey protein right now this
is all half but whey protein is good
because it absorbs right away right
after you drink it so it's perfect for
right after a workout because it
immediately hits those muscles and
absorbs into the muscles so you can grow
you know so protein shakes easy milk
protein shake that throw our back meal
too does alright guys so a couple hours
go by
you've been chilled out doing your thing
time goes by right time to eat again
meal number three so this is my exact
meal number three for when I was doing
runways shoots all this that the other
so well we got English muffin Turkey
salami a little bit of cheese you got an
English muffin you're going to throw
some turkey on there a few slices and
you're going to throw some salami on
there and it just a sprinkle a sprinkle
guys of cheese take this bad boy toss it
in the toaster get that thing toasted
and we'll check back in a second
[Music]
alright so we got our third meal of the
day prepared what do we got let me tell
you we got English muffin which is the
lowest carbohydrate bread that I've been
able to find that is actually pretty
good tasting we've got English muffin
which I believe is about 20
carbohydrates we've got some Turkey
which is a great lean source of protein
baby there we got some salami that's a
little bit more on the fatter side but
man I just love the way it tastes it's
really not horrible so it's a slice of
salami in there just a touch of cheese
shredded cheese a little bit of fat
maybe one or two grams nothing to really
worry about and then after I posted it I
threw on some spinach and just a hint of
light mayonnaise I didn't feel like I
needed to show you
that but yeah get your greens in there
eat your greens guys you can go big and
strong and then we got an apple Apple is
kind of like the desert you know one
little pro tip for you guys is if you're
craving like sweets try to eat some
proof because a lot of times you can
trick your brain it really just wants
that sweet taste you know and you can
eat some fruit or something like that
and satisfy that craving so got an apple
that's going to satisfy our craving
because it's got those natural sugars in
there so I'm going to eat this real
quick and then we'll fast forward to our
final meal let's go um two hours lay
down oh my god so let me tell you what's
going on so I got some chicken breast
cooking right here which is lightly
seasoned with paprika and cayenne pepper
then I got some asparagus over here that
simmering that's lightly seasoned with
garlic salt and then in here I got a
sweet potato cooking in the microwave
for seven minutes so got about five
minutes left on that so gonna finish off
with this and then we'll sit down and
talk about it all right let's go all
right guys so we're back with the last
meal of the day this is going to be a
pretty good one you know because you
will have worked up quite an appetite by
now so we got about 8 ounces of chicken
lightly seasoned with paprika and
cayenne pepper yeah and then we got a
sweet potato that I kind of like scooped
out and mashed up and we got some
asparagus now you're hitting all three
the Chunin you know proteins
carbohydrates and fats you know you got
a little bit of fat in the chicken
protein obviously carbohydrates in the
sweet potato and then just good old
vegetables you know you can take any
vegetable you want but guys literally
this is exactly what I was eating on a
daily basis when I look like this so
it's definitely it definitely works I'm
showing you guys all this because I want
you guys to know that to have like a
slim slender body to have a six-pack you
don't need to be a slave to some sort of
diet you can see that I'm eating good I
mean a lot male models don't just cry
and choke down a salad for every meal
yes
[Music]
but with that being said guys you do
kind of need to be conscious with what
you're putting into your body I mean so
yeah everyone this would be my
day-to-day diet as a male model hope you
guys enjoyed it hope you learned
something from it let me know if you
guys want to see my day-to-day diet as a
fitness model when I'm eating a lot more
with a different lifestyle different
goals and things like that I'd be happy
to make a video like that for you guys
so yeah guys like subscribe if you
haven't already there's a lot more
content coming soon new videos every
Monday Wednesday Friday and I will see
you guys next time peace
[Music]
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