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Meet Our Fitness Models Team - Randolph
Davis Diet Exercise Advice
Randolph Davis
Fitness
Model
Queens, NY  In
1986 I injured my knee, ruptured my patella ligament, after recovery I started
training in body building. I went from 185 lbs and 19% body fat to 205 lbs 10%
body fat. In 2000 I had professional photos done, I was 45 years old. I submitted
them to several agencies and that was the start. I am now 52 and still training
myself and others. I am the manager of a fitness facility and I am also an exercise
solution specialist.
See This Fitness Model's Diet Plan & Exercise Routine
Randolph Davis - Fitness Model Statistics - Name: Randolph
Davis
- Age: 52
- Height: 6’ 3”
- Weight: 184 lbs
- Hair: Bald
- Location:
Queens, NY
Randolph Davis - Fitness Model Photos
  
Randolph
Davis - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
In 1986 I injured my knee, ruptured my patella
ligament, after recovery I started training in body building. I went from 185
lbs and 19% body fat to 205 lbs 10% body fat. In 2000 I had professional photos
done, I was 45 years old. I submitted them to several agencies and that was the
start. I am now 52 and still training myself and others.
What is the #1 thing you like best about being into fitness?
Answer: There is not 1 thing, energy, stamina and overall
healthy.
What has been your biggest accomplishment in the fitness field?
Answer: Maintaining my youthful active lifestyle.
Randolph
Davis - 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: Contact the photographer, get good professional
photos and then submit them to different agencies. The fitness division.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I am the manager of a fitness facility and I am
also an exercise solution specialist. I only train woman. My day starts with my
own training. I work out for an hour each morning. I walk for 30 minutes, brisk
pace; I am planning to run the NYC marathon in Nov. 07, then I do push-up, sit-ups,
dips and lunges. Then I go to work and lift weights for two body parts (chest/triceps,
or back/biceps, or Shoulders/legs and abs everyday.)
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: There is no #1 bank for the buck, but if you interval
train you can burn a lot. 30 minute work out: 10 minutes cardio (run in place,
jumping jacks, can can kicks,) with push ups, or dips or sit up or lunges in between
each 10 minutes of cardio.
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: This depends on your body type, metabolism, Body
Mass Index and how much energy you expend, intensity of the work out. Everyone
is different. After the first 30 days of a work out you can get a better indicator
of how your body is going to respond. In the first 30 days you lose a lot because
the body is going through changes and will respond accordingly.
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: After consulting with your doctor and getting
a clean bill of health to work out, you, again, should be evaluated, get your
body fat % and BMI, this will determine how much you should work out and eat to
lose fat and gain muscle. The rule of thumb is Carbs before the work out and Protein
after the work out. The amounts will be determined by other factors.
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: I punish myself with additional exercises or reps
or sets. I like donuts, if I eat any I will do extra work. I don’t deprive
myself, I monitor and control my cravings. Instead of eating 6 donuts I will eat
1, then go do an extra 100 sit ups or walk another 30 minutes.
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: Again, here is where the evaluation becomes important.
You have foods that your body may respond to better then other foods. If you gain
muscle fast, chicken and fish may be better for protein, if you don’t you
may want to eat lean red meat. But if you are a woman or a man will also affect
your decision.
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: Hire a trainer. Think about driving: you never
drove a car, you go to driver’s education class, learn from an experienced
driver, you get your license and now you are driving on our own. Treat fitness
the same way. Learn from an experienced trainer, internalize it and continue on
your own. But you have to learn to do it the right way.
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: Depending on you evaluation, I would be cautious,
salads, baked fish or chicken, small portions. Or ask the waiter.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: Squats, Lunges, Kick backs, Jumping, Glute Squeezes,
etc.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: None, this is part me my life.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: Oatmeal, Cold cereal, French
Toast, 1% milk, Orange Juice and Water.
Mid-Morning Snack: Fruit,
almonds, Shakes
Lunch: Tuna fish sandwich and soup, fruit salad
Mid-Afternoon Snack: Fruit, almonds and shakes
Dinner:
Salmon, Steak, Steamed vegetables, Pasta with meat.
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: Calisthenics,
weight training
Cardio Exercises: Walk/run outside, Treadmill,
elliptical, Basketball, Tennis, ping pong, hand ball, biking, rollerblading and
softball.
Additional Training: High Impact Aerobic Classes.
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Standing Curls
2. Tricep pushdowns
3.
Shoulder Press (Overhead)
4. Water
5. Balance meal plans
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Water
2. Balance meal plans
3. Low impact
cardio
4. Pilates
5. Yoga
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Water
2. Balanced meal plan rich in protein
3.
Strength training
4. Pilates
5. Yoga
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. Look in the Mirror
2. Look around you at
others
3. Think about when you USE TO BE…
4. Think about your children,
parents, friends
5. Think about your health
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: 30 minutes of Cardio, Pull ups,
Push ups and Dips 6 to 8 sets of 10 reps. Abs: between 600 and 1000 per day. Tuesday:
30 minutes of Cardio (walking or a sport) and Abs Wednesday: 30 minutes
of Cardio, Pull ups, Push ups and Dips 6 to 8 sets of 10 reps. Abs: between 600
and 1000 per day. Thursday: 30 minutes of Cardio (walking or a sport)
and Abs Friday: 30 minutes of Cardio, Pull ups, Push ups and Dips
6 to 8 sets of 10 reps. Abs: between 600 and 1000 per day.
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. Water
2. Balance meal plan
3. Sit ups
4.
Pilates
5. Low impact aerobics
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. Lunges
2. Squats
3. Jumping
4. Stretching
5.
Balance meal plan/water
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