Fitness Model Phase One – Diet

The Diet

The diet and supplement portions of the abercrombie workout program are probably the most important parts of the whole program. Why are they the most important you may ask, it’s because even the best workout in the world can only do so much if you don’t give your body the right building blocks and nutrients necessary to build muscle.

For example, amino acids are the basic building blocks of muscle and without amino acids your body has nothing to build muscle with. Trying to build muscle without amino acids would be like trying to build a sand castle without sand.

So where do we get amino acids you ask, we get them from protein. Protein is made up of amino acids and when your body takes in protein, be it from meals orsupplements, your body is able to convert that protein into these amino acids, also known as the basic building blocks of muscle.

For the first phase of the abercrombie workout the diet is pretty simple and you only need to follow a few important guidelines:

    • The first thing you need to concentrate on is trying to eat 6 meals a day. It may sound hard at first but each meal doesn’t need to be a full fledged meal. Meals can be something as simple as a protein shake and an apple or bagel and a can of tuna. The reason behind having 6 meals a day is to keep your body in an anabolic state so that it will be able tobuild muscle instead of burning it off as energy.
    • The second key to abercrombie workout diet is to concentrate on having a well-rounded diet that consists of 40% carbs, 40% protein, 20% good fats. Most of your carbs should be complex carbs such as whole wheat or oats. Also your fat intake should strive to avoid trans fat and saturated fats, it’s best to concentrate of getting your fats from essential fatty acids and omega 3 fatty acids. Good sources of these fats come from nuts and fish.
  • Try to include at least one quality source of protein with every meal and a total of one gram of protein per pound of body weight every day. For example if you weigh 170 pounds you should consume 170 grams of protein per day from quality protein sources like chicken, fish, milk, beef, and whey protein shakes. It’s important to maintain a high level of protein intake so the body stays in an anabolic state instead of shifting into a catabolic state where your body breaks down its hard earned muscle.


As you can see this diet leaves you pretty open to pick and choose your meals, while at the same time it’s specifically designed to give the best possible results from a fitness model specific workout. So as long as your diet generally follows these guidelines you’ll be able to maximize the effectiveness of the abercrombie workout.

Sample Diet
Time Meal
Meal 1 7 am 1 Cup Oatmeal
3 Scrambled Eggs
1 Glass of Milk
Meal 2 9 am 40 Gram Protein Shake
1 Granola Bar
Meal 3 12 pm 6-8 Ounce Chicken Breast
1 Baked Potato
1 Cup Corn
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 4 pm 1 Cup Brown Rice
2 Cups Mixed Vegetables
6-8 Ounces Lean Fish
Meal 6 8 pm 2 Cups Cottage Cheese


Now that we’ve got our diet guidelines covered lets move on to the most underrated part of the abercrombie workout routine:

Phase One – Supplement Guide

2 thoughts on “Fitness Model Phase One – Diet

  1. I was able to achieve abercombie and fitch similar physique without going to the gym at all but by using push-up pro, crunches, bicycle crunches, ab wheel, walking, and dieting the best i can with foods at my disposal lots of the foods from ^ above diet plan but taking serious shortcuts during cutting cycles by using amphetamines (adderall) i don’t condone people using medications for other than if they are prescribed them , although it made it to where after the exercises became routine although it took alot of dedication and commitment with amphetamines it was alot easier………..

  2. I like your program for achieving the AF physique for the most part but I have to say the diet section is not optimal. Switching it to the Paleo diet and keeping everyint else the same would speed up and improve results. What do you think?

Leave a Reply

Your email address will not be published. Required fields are marked *