Eat Like a Model – Lift like a Bodybuilder for the Ultimate Physique

Believe it or not achieving a visually stunning physique requires much less work than you probably think. You don’t need to workout 2 hours a day like most people assume. In fact 3-4 hours per week is more than enough to build a perfectly lean and muscled physique.

Look at some of the top hollywood fitness icons like Ryan Reynolds (Blade Trinity), Brad Pitt (Fight Club), Cam Gigandet (Never Back Down), Christian Bale (American Psycho) and even Bruce Lee (Enter the Dragon).

Now what do all of these guys have in common? They all have a natural amount of muscle mass with very low body fat. This is what creates the incredible appearance. If they were to maintain the same amount of muscle but gain a little bit of fat they wouldn’t look nearly as good. They would lose their cuts and defined features and they would start to look just average.

 What does it take to build an incredible physique?

Strength Training 3-4x per week and a strict diet. THATS IT! When it comes to losing body fat it really just comes down to diet. Cardio is completely optional.

Yes cardio may slightly speed up the fat loss process but you can do all the cardio in the world and if your diet is bad you won’t lose a single pound. So the strength training is to build / maintain muscle and the strict diet is to maintain/lose fat.

Lift Like a Bodybuilder

In the title of this article I said to ‘lift like a bodybuilder.’ This is partially true and partially false. You see our strength training workouts are going to be completely different from a bodybuilder. However because of this overtime you will be able to handle weights that a bodybuilder 30 lbs heavier than you would be lifting.

You see bodybuilders train solely to increase muscle mass. Therefore they follow high volume – fatigue oriented workouts that force their muscles to adapt by increasing in size (not strength). This type of training creates bulky, puffy looking muscle lacking true strength and power.

Our strength training workouts are going to be focused on building dense, defined and compact muscle that is visually stunning. Low reps with sufficient rest time build this type of functional strength and muscle. The muscle gains will be slower training in this manner but the difference will be night and day in your appearance.

Eat like a model

If you can get used to eating low calories (while strength training) you will be able to reach a very low body fat while maintaining muscle. Do this for a long enough time period and eventually you will look like Tyler Duren (Brad Pitt in Fight Club)

But won’t I lose muscle and damage my metabolism eating low calories?

Nope! As long as you strength train 2-3x per week and get in at-least 90 grams of protein per day you will be fine. You definitely won’t damage your metabolism either. I used to think that if I dieted I would inevitably lose muscle like crazy. Well after reading Brad Pilon’s awesome book, ‘Eat Stop Eat‘ I realized this is just not true.

But I hate eating low calories! Have any tips?

Focus on your goal. A leaner, fitter YOU. Forget about the excess garbage that you don’t need. It will be difficult for the first few days but after you start to pick-up positive momentum it will be effortless. I recommend putting motivating pictures in your room and on your fridge.

Listen to great music that puts you in an awesome state. Drink lots of tea (fills you up and kicks your cravings to the curb). Ask yourself – is this going to benefit me when your considering eating more food.

Pretend you’re eating with the FUTURE YOU – What would that person do (obviously they would make the right choice). Perform a few sets of push-ups, pull-ups or dips before and after a meal. Totally gets your mind off food.

Low Cal Model Diet

Breakfast – Protein Shake (250-300 calories and 30-40 grams of protein)

Lunch – Protein Shake (250-300 calories and 30-40 grams of protein)

Snack – piece of fruit

Dinner – Lean Meat, Veggies, Salad

Snack – 2 hard boiled eggs

This diet kicks butt for losing fat fast! Once you begin closing in on your goal weight you can switch to 2 meals and 2 shakes and 1 snack. You will be hungry on this diet but that just means your using fat for fuel. You need to accept being hungry and tell yourself – “I’m hungry but I love it”

Another awesome option is to fast until dinner 1-2x per week. When your body goes 24 hours without food your hgh levels (fat burning hormone) go through the roof and you start to burn fat like crazy.

This 24 hour fast is tough but it totally pays off. I have gotten awesome results from it. In addition you won’t lose muscle mass at all because your body begins to shuttle amino acids to your muscle cells. You can learn more about this by checking out Brad Pilon’s book ‘eat stop eat

What if I’m skinny and I need to gain weight?

If your skinny and you need to seriously put on weight than I recommend eating more carbs and using slightly higher reps. This will allow you to put on muscle faster. However, a lot of bodybuilders will tell you to eat like crazy and this will just cause you to ruin your physique with excess fat. The best times to have high carbs is after your workout.

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About the Author


I'm Greg O'Gallagher the founder of

133 responses to “Eat Like a Model – Lift like a Bodybuilder for the Ultimate Physique

  1. hi – can the 24 hour fast referred to above before performed for more than he suggested 1-2 days? I’m thinking of doing it for 5 days consecutively. Also, I’m 16 and live with the folks so is it cool to just eat what they serve up for dinner providing that they’re the only calories Im taking in?


  2. Hey Greg I just read this article and I was wondering is this the same program as The Hollywood Physique program? How long should the workouts be? Can I do an all bodyweight prison style workout with burpees, dive bombers, and other bodyweight movements to get a Hollywood Style physique?

      1. This is pretty much opposite to Hollywood Physique diet as that doesn’t worry about calories and means you eat lots of eggs, meat and salad/vegetables…so its interesting to read such conflicting advise?

        1. The HP gets you to eat at a calorie deficit unconsciously. By cutting out carbs you end up reducing your calorie intake. The law of thermodynamics requires that you be in a calorie deficit to lose fat. No getting around that.

  3. wont this diet have you really hungry at night? it seems very unfilling/satiating as well as unhealhy. Would like to try something like this but I just feel like I wouldnt sleep at night due to being hungry.

    any thoughts Greg?

    1. Yah its a super strict diet, I really wouldn’t recommend it. I wrote it a long time ago when I was into brutal diets. Try the kinobody fat loss diet. It’s in the ‘best of’ section.

  4. Greg i had a big question pondering in my mind…in ur most of the blogs u say that we must not take breakfast for maximum fat burning…but in ur blog-(eat like a model and lift like a bodybuilder)…u say that protein shake for breakfast…i mean i dont know what this means…as u are intermittent fasting and dont take breakfast at all.

    1. Well this article was written 2-3 years ago. I now prefer skipping breakfast entirely as this approach works phenomenal and making dieting much more effortless. That said, as long as you focus on eating at a deficit then you can eat breakfast. I just find skipping it and eating bigger meal to be much more enjoyable and sustainable.

  5. Hey Greg,
    I just read the article and im going to start soon, but I have a question, how often would you have a cheat meal or day on this?, cause i go drinking like every weekend at partys and things so what would you say?

    1. This is a very strict diet, you could probably go higher in calories on the weekend. So maybe on friday and saturday you go up to 3000 calories and then follow the diet on the other days.

          1. Yes, focus on chip ups, dips, push ups, hand stand push ups and pistol squats. Add weight if possible.

  6. You say I won’t lose muscle on a strict diet when working out 3-4 times a week but actually the more I try to eat a an high-protein, low-calorie diet while working out 3-4 times a week, the more flabbier I become and the more I see my abdomen becoming jelly like and my muscle shape disappearing. So I guess this is the real definition of muscle loss. I believed this was impossible too but I have to rethink my position now because dieting + strength training is not making me leaner for some reason but skinner and flabbier.

    1. I find that very doubtful that eating a low calorie diet and strength training is making your fatter. That doesn’t make any sense so something else must be going on. Maybe try going higher in calories while still eating at a deficit. Maybe 12-13 calories per pound of bodyweight. This should allow you to hold onto your muscle glycogen better so your muscles stay fuller.

  7. Hi Greg,

    Loving the intermittent fasting! Benefits were seen days into it, up until recently. What can you do when you’ve hit a wall in your fat loss. I was already quite slim before I started and my main goal was to get rid of excess fat on my face. I was 5’8″ and 145 lbs before and am now at 137 lbs. I usually take some wpi in the morning, strength train (following the american psycho outline, going heavy enough to be able to do 2 sets of 5-6 reps of each exercise), then post workout wpi usually by 12.30pm, then my first meal is at 3pm until my last meal at about 9pm. I also do HIIT 3 times a week.
    My meals consist of a lot of skinless chicken, beef, oats, fruit and eggs.
    Lately I’ve reached a plateau and can’t seem to lose that last couple pounds to really get that extra definition and also add that extra chiselled look to the face.

    Would love to get your thoughts man!

    1. I would start doing refeed days! Every fourth day go up to about 16 calories per pound of bodyweight. Try and get about 50% of your cals from carbohydrates – potatoes and rice are ideal. This will help stimulate your metabolism and boost leptin.

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