Adam Rodenberg – Male Fitness Model Interview and Photos


Adam Rodenberg – Male Fitness Model Statistics

  • Name: Adam Rodenberg
  • Date of Birth: 02-16-1987
  • Height: 6’6″
  • Weight: 232 pounds
  • Hair Color: Brown
  • Eye Color: Brown
  • Location: North Liberty, Iowa

Adam Rodenberg – Male Fitness Model Interview

What is your background?
My name is Adam Rodenberg. I am 27 years old and I am a Wildlife Biologist working for various government and non-government conservation agencies in the Midwestern States of Iowa and Minnesota. I graduated from the University of Northern Iowa with a bachelor’s degree in Ecology and Systematics and a Master’s Degree in Ecosystem Management. Sports and fitness have always been a major part of my life. Growing up I played almost everything but basketball was my favorite. I played throughout high school and continued on to play 5 years in college. I currently play in several basketball leagues and competitive volleyball leagues which help keep my conditioning level where it needs to be.

How did you get started in the fitness field?
I first began weight training for sports when I was a freshman in High School. Starting out as a tall and skinny kid, weight training helped me gain the size and strength needed to be successful. Ultimately, all the hard work and dedication to fitness lead me to receive an athletic scholarship. I really enjoyed weight training throughout my playing career and continued after my college career ended.

What is the #1 thing you like best about being into fitness?
Fitness has been a big part of my life. It not only improves my physical appearance but helps me live a healthier lifestyle.

What has been your biggest accomplishment in the fitness field?
I was able to play in 2 NCAA Basketball Tournaments and most recently won the BSN 12 Week Strong Challenge.

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?
I am fairly new in the industry, but I would recommend contacting an agency.

Please describe a typical day for you. What is your daily routine like?
My typical day includes waking up at 5:30am. I eat a healthy breakfast and head to work. After work, I typically go to the gym for a training session or play some pickup games of basketball.

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?
Your best bet for burning a large amount of calories is through HIIT (High Intensity Interval Training). Incorporate weight training and cardio into one workout. Wind sprints are a great way to burn a lot of calories quick. If you have access to a track/field sprint for 100 yards, rest 30-45 seconds, and repeat 10 to 15 times. This can also be done on a treadmill.

How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
1 to 2 pounds a week is what is recommended by many health professionals. Instead of focusing on how many pounds you lose, people should be more focused on body fat percentage, inches lost, and how you feel. Many people are focused on how they look in the mirror and associate that with only pounds lost. Muscle is more dense than fat (takes up less space pound for pound) and you can actually gain weight while losing inches, body fat, and having an overall better physical appearance.

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?
Building lean muscle and losing fat is all about having a healthy diet. Your body needs protein, carbs, and fats to function properly. Protein should be from lean meats such as chicken, turkey, and fish. Carbohydrates should be from whole grain unprocessed foods such as whole grain pasta, breads, or unrefined brown rice. It is also important to include fruits and vegetables into your diet.

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.
Everyone gets cravings for sweets and junk foods and I am no different. I love to eat all sorts of foods, some are healthy and some are not. Being fit doesn’t mean you have to give up the foods you love. It is perfectly fine to enjoy sweets and junk foods from time to time; you just have to work twice as hard to burn off those extra calories.

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?
Eggs, egg whites, oatmeal, whole grain breads/pasta, skinless chicken breast, turkey, fish, plenty of leafy greens (spinach, lettuce), nuts, and various types of fruits and vegetables.


I’m about 35 pounds overweight. 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?
You should first start off getting a checkup with your local physician to make sure your body can handle a workout routine. There is a wealth of information out there on starting a workout program and losing weight. Head to a book store or local library and begin to educate yourself on basic nutrition and different workout styles.

Changing your diet to one with more healthy foods will help you lose weight faster and keep it off longer. I would also recommend joining a gym or health club. There are personal trainers on staff that can help you develop a workout routine that best fits your schedule and goals. Let your friends and family know you are going to start a workout routine. They will help keep you motivated to reach your weight loss and health goals.

It would also help to get a workout partner. Your workout partner will help make sure you don’t skip workouts and help you get through each training session.

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?
Most restaurants have healthy food selections on their menus. Eating out doesn’t have to ruin your diet. Make sure to stick with lean meats such as chicken or fish and healthy carb sources. Stay away from anything fried or dripping with grease. Start your meal with a garden salad with light dressing. Steamed vegetables are a great side to any meal and most establishments serve them.

What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats, squat jumps, jump rope, lunges, single leg lunges, single leg squats, leg press, step-ups.

What is the most challenging thing you deal with about consistently staying in top shape?
Staying in top shape requires serious dedication to a strict diet and workout routine. I love to do other things than just spend time in the gym so finding time to get there consistently is tough.

Please describe your normal diet. What do you eat in a typical day to stay in shape?

  • Breakfast: consists of several different options including oatmeal with peanut butter and banana, cup of brown rice with 2 or 3 eggs, or 2 egg turkey wrap and Greek yogurt.
  • Mid-Morning Snack: piece of fruit and some nuts.
  • Lunch: I really enjoy cold meat sandwiches made from whole grain bread, turkey or chicken with vegetables.
  • Mid-Afternoon Snack: piece of fruit, nuts or wheat thins.
  • Dinner: lean meat such as chicken, steak, or fish, with mixed vegetables (steamed or boiled), with potato (sweet or normal), and a salad.

What type of exercises do you include in your routine to stay in shape?

Strength Training Exercises: During the late winter, spring, and summer I like to focus on 1 body part per day (arms, chest, back, shoulders, and legs). Each workout consists of moderate to heavy weight and super/tri-sets to force as much blood to the muscle group I’m working out that day, each workout typically last 45 to 90 minutes. I keep rest periods around 60 seconds between each set and exercise.

During the fall and early winter I am only weight training 2 or 3 days week. I like to do combo lifts where I’m hitting multiple muscle groups at once. This is the time of the year I do more Olympic style lifting and power moves since I’m not spending as much time in the gym. Rest periods I keep the same and I’m at the gym about an hour each day I’m lifting.

Cardio Exercises: I play basketball and volleyball, hiking, biking, sprints.

How does your family and friends react to and deal with your strict fitness lifestyle (dieting, eating out, workouts, parties)?
Many of my friends are also into fitness so it is not hard for me to deal with the lifestyle. We also love to go out to eat and drink on occasion but know that we will have to workout hard to make up for the food and alcohol.

What are your top 5 tips for losing body fat and getting ripped?

1. Eat a well balanced diet.
2. Reduce carbs.
3. Eat lean meats.
4. Workout hard with high reps and short rest periods.
5. Drink plenty of water.

What are your top 5 tips for building muscle and packing on size?

1. Higher carb intake.
2. Higher protein intake.
3. Lift heavier weights, with longer rest periods.
4. Eat 5 to 6 times a day.
5. Don’t skip leg day.

What is the most important thing you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
Surround yourself with like-minded people.

What is your training routine like?

Monday: Chest

  • Incline bench 20-15-12-10-8 super set with incline dumbbell flyes 5X10.
  • Flat bench 20-15-12-10-8-6 super set with flyes 5X10
  • 4 sets of Pushups till failure. Dumbbell pullovers 15-12-10-8.

Tuesday: Rest day.

Wednesday: Back

  • Bent over barbell rows 20-15-12-10-8-6 super set with dumbbell rows 5X10.
  • Wide grip lat pulls 20-15-12-10-8-6
  • T-Bar rows 20-15-12-10-8-6
  • Deadlifts 20-15-12-10-8-6.

Thursday: Rest day.

Friday: Arms

  • Rope curls 100 reps
  • Rope Pushdowns 100 reps
  • Overhead triceps extensions super set skull crushers 4X10 each
  • Preacher curls super set dumbbell preacher curls 4X10 each
  • Hammer curls super set with dumbbell kickbacks 4X10 each.

Saturday: Shoulders

  • Standing barbell shoulder press 20-15-12-10-8-6
  • Dumbbell front and lateral raises 4X10 each
  • Upright rows 4X10 super set plate steering wheels until failure
  • Barbell shrugs 4 sets until failure.

Sunday: Legs

  • Barbell squats 20-15-12-10-8-6
  • Single leg lunges 4X10 super set with squat jumps 4X10
  • Leg extensions and curls superset 4X10
  • Calf raises 4X10
  • Leg press 100 reps.

What type of nutritional supplements do you currently use and which ones do you recommend for a beginner getting started on a fitness program?
I do not take a large amount of supplements. I try to get all my nutrition from food. I do routinely drink a protein shake post-workout and I also take a multivitamin every day. I sometimes also take a pre-workout drink if I am dragging from a long day at work.

What is your favorite healthy food or meal you really enjoy eating? Also, what is your favorite cheat meal or food you like to indulge in from time to time?
I really enjoy a grilled chicken breast with brown rice and steamed vegetables. I love to cook so I season my chicken and rice with various things I have on hand. For my cheat meal/food, I really love ice cream or frozen yogurt. I also love chocolate so I really like to have that from time to time.

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