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Fitness Models Questions & Answers - Anthony O'Neal
Jr Diet Exercise Advice
Anthony O'Neal Jr
Fitness Model
Portland, Oregon
 My
name is Anthony and I've been working out for 14 years. Right now
I work as a steamfitter apprentice and I go to school twice a week.
I am a very hard worker and I also train hard. My dad is the reason
I started working out. Weight training kept me out of trouble and
gave me discipline. My hobbies are working out and listening to
music since it soothes my soul.
See This Fitness Model's Diet Plan & Exercise Routine
Anthony O'Neal Jr - Fitness Model
Statistics
- Name: Anthony O'Neal Jr
- Height: 5'8"
- Weight: 192
- Date of Birth: 7/7/1985
- Hair Color: Black
- Eye Color: Brown
- Location: Portland, Oregon
Anthony O'Neal Jr - Fitness Model
Photos
  
Anthony O'Neal Jr
- Fitness Model Background
How did you get started in the fitness field?
Answer:
My day got me started when I was 10. He didn't force me to do
it, I just decided I wanted to and I have been doing it every
since.
What is the #1 thing you like best about being into fitness?
Answer:
Results! Having endurance and impressing myself and pushing myself
to be better at it.
What has been your biggest accomplishment in the fitness field?
Answer:
Just being able to keep doing what I love to do.
Anthony O'Neal Jr
- Fitness Model Questions & Answers
Fitness Question #1 - What is the best
way to get started in the fitness modeling industry? Should I just
contact the photographers directly or should I use an agency?
Answer:
I think the best way is going through a modeling agency because
they have more resources and connections and they are better representatives.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
Pretty basic: work, school, workout.
Fitness Question #3 - I don’t
have that much time during the day to workout, so I really want
to burn major calories in a short amount of time. What is the #1
“bang for the buck” cardio exercise I should do to burn
serious calories?
Answer:
Walking or running works great. I personally like to jump rope
and do other workouts in between.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
It depends on your size and what your looking for in terms of
results. It also important to focus on what is healthy for your
particular body.
Fitness Question #5 - What type of
food or supplements should I take before and after my workouts to
help me see results in gaining lean muscle and losing fat?
Answer:
I have never taken any supplements because of my genetics. I'm
a mesomorph and I can pretty much eat whatever I want and still
stay lean (low body fat level). But I do try and stay away from
fried foods and a lot of junk food also.
Fitness Question #6 - How do you deal
with cravings for junk foods, sweets and salty food? I can stay
on a diet for maybe a few weeks but I eventually get really bad
cravings and binge on snacks and fast foods.
Answer:
As long as you're not eating it all the time and you are staying
active, you should be fine since you're burning calories. It also
depends on many factors like your age, body structure, and metabolism.
Fitness Question #7 - I’m trying
to create a healthy shopping list to stick with. What are some of
the main foods I should include to maintain a lean and muscular
physique?
Answer:
Vegetables, dietary fibers and good quality lean protein foods
are key. Shop the outer perimeter of the grocery store for the
best results (produce, meat, eggs sections).
Fitness Question #8 - I’m about
35 pounds over weight. I have never started an exercise program
and really don’t know where to start. What tips can you give
me to get started on the right track?
Answer:
Start out slowly then build your way up . To stay motivated,
either get a personal trainer or a workout partner.
Fitness Question #9 - I tend to eat
out most of the time and really don’t know what healthy foods
to order from the menu. What tips do you recommend for eating out
at restaurants to make sure my diet will not suffer?
Answer:
Stay away from greasy fried foods. Ask for your meal to be grilled
or baked without butter. Restaurants add butter to everything!
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Butt blaster, squats, lunges and backward squats.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Personal life, kids and work takes a lot of time out of my day
but I always try to take time to take care of my body and get
my workout in.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
 Since
I'm a mesomorph, I can really get away with eating whatever I
want and still stay lean (I'm very lucky). However, when I want
to focus on eating really clean I stick with these foods below.
Breakfast: 1.5 cups of oatmeal, 10 egg whites, 1 banana.
Mid-Morning Snack: Nuts (almonds or walnuts) or cottage cheese
Lunch: Chicken breast sandwich, 1 cup of brown rice, broccoli
Mid-Afternoon Snack: Nuts (almonds or walnuts) or cottage
cheese
Dinner: 8 ounces of steak (london broil), sweet potato, green
salad
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Full body workouts. Stick
to the basics like squats, bench press and deadlifts for overall
mass.
Cardio Exercises: Jumping rope.
Additional Training: Rest (LOL).
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. If you're looking for size and definition do heavy weights
and make sure you can feel the burn (8 to 12 reps).
2. If you're trying to stay lean, watch your diet and do cardio.
3. Eat more carbs for size but make sure you don't add too much
fat.
4. To stay lean, cut back on the carbs and stick with lean protein
and veggies.
5. Stick to the basics! Barbell curls for biceps and skull crushers
for triceps.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Sweat it out!
2. Diet
3. Cardio
4. Weight training (build the muscle)
5. Rest and recover
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Basic, compound multi-joint exercises (squats, bench press,
deadlifts).
2. Eat, eat and eat some more. You need to eat to grow!
3. Eat at least 1 gram of protein per pound of body weight.
4. Don't overtrain. Let your muscles recover before doing another
workout.
5. Rest and recover to grow!
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
1. Get someone to workout with you.
2. Get a personal trainer.
3. Place a "bad" picture of yourself on your fridge.
4. Think lifestyle not DIET! Its a marathon, not a sprint.
5. Hang around positive people. Success is contagious!
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
Monday: Pushups and bench press (high reps & split
sets). Also, clean and jerk, jump rope.
Tuesday: Jump rope, ab wheel and bosu ball pushups.
Wednesday: Hamstring curls, squats, jump rope and high jumps.
Thursday: I train arms, jump rope and some pushups.
Friday: Rest.
Saturday: Rest.
Sunday: Rest.
Fitness Question #19 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for losing fat around the stomach and developing a toned and defined
midsection?
Answer:
1. Dietary fiber (makes you feel full).
2. Sweat to lose water weight.
3. Cardio.
4. Core strengthening.
5. Diet is key. Eat clean.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
1. Squats
2. Roman chair back curls
3. Leg extensions
4. Lunges
5. Step ups on a bench
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