The EXACT 4 Meals A MALE MODEL Eats IN A DAY

Summary

In 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

00:00

🍳 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.

05:03

🥪 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.

Keywords

💡Fitness Modeling

Fitness modeling refers to the profession where individuals showcase their physical fitness and bodybuilding achievements, often through photography or competitions. In the video, Bret Maverick discusses his experience in fitness modeling as part of his introduction, indicating his credibility in discussing diet and exercise routines.

💡Fashion Modeling

Fashion modeling is a profession where models display clothing and accessories for designers, retailers, or consumers. Bret Maverick mentions his involvement in fashion modeling, which is relevant to the video's theme of achieving a body type suitable for this industry.

💡Diet

A diet refers to the types and quantities of food that an individual habitually eats and drinks. In the script, the term 'diet' is central as Bret outlines the meals he consumes to maintain a fit and lean physique, which is essential for both fitness and fashion modeling.

💡Protein

Protein is a nutrient that is essential for building and repairing tissues in the body. Bret emphasizes the importance of protein in his diet, particularly through eggs and protein shakes, to support muscle growth and maintenance, which is crucial for modeling.

💡Carbohydrates

Carbohydrates are a macronutrient that provides energy to the body. In the video, Bret mentions the inclusion of carbohydrates from bananas and oatmeal to fuel his day and workouts, illustrating their importance in an active person's diet.

💡Egg Whites

Egg whites are the clear part of an egg, which is high in protein and low in fat compared to the yolk. Bret uses egg whites in his breakfast to minimize fat intake while maximizing protein, which is a common practice among body-conscious individuals.

💡Soy Protein

Soy protein is a plant-based protein supplement derived from soybeans. Bret uses a soy protein shake post-workout in the video, highlighting its use for quick muscle recovery and growth, an essential part of maintaining a modeling physique.

💡English Muffin

An English muffin is a type of bread that is lower in carbohydrates compared to other bread types. Bret includes an English muffin in his meal plan, demonstrating his choice of a lower-carb alternative to support his lean body goals.

💡Turkey

Turkey is a lean meat that is high in protein and low in fat, making it a popular choice for those looking to build muscle and stay lean. In the script, Bret uses turkey in his sandwich as part of his diet for runway shoots.

💡Sweet Potato

Sweet potatoes are a starchy vegetable that is rich in complex carbohydrates, fiber, and various vitamins. Bret includes sweet potatoes in his diet as a healthy carbohydrate source to support his energy needs and maintain a balanced diet.

💡Asparagus

Asparagus is a vegetable that is low in calories and high in nutrients, including fiber, vitamins, and minerals. Bret mentions asparagus as part of his meal, showing his emphasis on incorporating nutrient-dense vegetables into his diet for overall health and well-being.

💡Paprika and Cayenne Pepper

Paprika and cayenne pepper are spices that add flavor without significant calories. Bret seasons his chicken with these spices, indicating his focus on enhancing the taste of his meals without compromising his dietary goals.

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]