Daniel Bertuol – Male Fitness Model Statistics
- Name: Daniel Bertuol
- Height: 5’1″
- Weight: 165 pounds
- Date of Birth: 3-15-1988
- Hair Color: Brown
- Eye Color: Brown
- Location: Italy
Daniel Bertuol – Male Fitness Model Interview
How did you get started in the fitness field?
I have been dedicated to sports and fitness basically all of my life but in the past few years I have developed a passion for weight training and sculpting my physique. As I have begun to see great changes in my body, the fitness industry has become something that I have been desperately trying to break into. Eating clean and training hard is not a hobby, it is a way of life!
What is the #1 thing you like best about being into fitness?
I absolutely love the feeling when I push myself to the limit and seeing the results is just fuel for the next day. You feel energized and have positive feelings flowing through your body knowing how hard you have worked. It is an amazing lifestyle if you truly dedicate yourself.
What has been your biggest accomplishment in the fitness field?
Helping others see the light and getting them to grasp on to a healthy lifestyle. I also love to help people do body transformations that will hopefully last a lifetime and can be passed on to the clients and their loved ones.
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?
This is a tough question since I actually have no experience yet as a professional fitness model.
Please describe a typical day for you. What is your daily routine like?
I wake up at 7am and then go to work. I go to the gym later in the day after work.
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?
If you don’t have time to train, then I would concentrate more on your diet and lower your carb intake. However, if you get the chance to run or cycle for 30 minutes along with a good diet, you will lose weight. Obviously, if you have access to a gym then that’s perfect because you can combine the cardio exercise with a high intensity weight training program for more results.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
Personally, I would not really focus on the amount of weight you are losing, but more importantly on your body fat percentage loss, since overall body weight can mean anything. If you are weight training often then you will be building muscle, therefore your weight will increase. So focus all your attention on body fat which, let’s be honest, is everyone’s enemy.
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?
I would eat a combination of protein and complex carbs (brown rice, oats, yams) a good hour before training and immediately after training take a liquid form of protein which will be synthesized by your body a lot quicker than food so you can start the recovery process. Also, I would eat a form of sugar right after you have trained. This will spike your insulin levels which will speed up protein synthesis to repair and rebuild your muscle tissues.
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.
I have a lot of healthy treats that I like to make myself and I allow myself a treat meal once a week.
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?
I have a very large and clean diet which only costs me around $50 per week. I will buy a selection of tuna, chicken, eggs, brown rice, oats, milk and veggies.
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?
To start with, you don’t want to do anything too strenuous that could cause injury as your muscles aren’t used to this sort of stress. I would start with something basic, covering all muscle groups once a week with a moderate amounts of reps and sets (3 sets of 10 reps) and combine this with at least 2 hours worth of cardio each week. If you continue this successfully for a month to get your body used to proper training, you will be able to intensify your routine.
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?
If you are unable to provide your own meals and cook for yourself and you have to eat out, I would try to stay clear of the deep fried menu and fatty sauces that the foods are cooked in. To be honest, Nando’s restaurants in the United Kingdom is your best bet for great healthy food. My personal recommendation is the Mediterranean chicken salad!
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Big compound exercises like squats and deadlifts. There is not really much more to it. Just stick a weight on your back and get your butt on the floor!
What is the most challenging thing you deal with about consistently staying in top shape?
The hardest thing about being in shape 365 days a year is fighting the constant battle with yourself. Training is an obsession and for a bodybuilder or fitness model, looking good all year round is as important as being fast is to a sprinter. The smallest thing can knock your confidence and have you in the gym for an extra few hours. You just need to believe that you’ve got it, and then you do.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 1 cup of whole oats, 5 egg whites, 1/4 cup of fruit.
- Mid-Morning Snack: 1 protein shake with a pre-mixed self made trail mix (cashews, almonds, and dehydrated banana).
- Lunch: Spinach chicken salad (made with whole leafy spinach, 4 ounces of chicken and a vinaigrette dressing).
- Mid-Afternoon Snack: 1 protein shake, 1/4 cup of almonds.
- Dinner: 4 ounces of flank steak, 1/2 cup of sweet potatoes and steamed broccoli.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Free weights with a constant drive to do one more rep or set.
- Cardio Exercises: Run and play basketball along with any other activity outside that is fun.
- Additional Training: Pushups and sit-ups before bed.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Concentration curls.
2. Biceps curls.
3. Triceps pull down.
5. Lateral deltoid raises (developing your shoulders will make your triceps pop out).
What are your top 5 tips for losing unwanted body fat?
1. Low carb diet.
2. High protein.
3. Combination of cardio exercise and a high intensity weight training program.
4. Eat little meals and often.
5. Stay away from trans fats and alcohol.
What are your top 5 tips for gaining lean muscle mass?
1. High protein diet.
2. Moderate carb intake (brown rice and oats).
3. Completely fatigue the muscle every set.
4. Change your routine every month to shock the muscle differently.
5. Go heavy at least once a week on each muscle group.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. A workout buddy helps to stay motivated.
2. Sign yourself up and pay for a class so that way you feel obligated to go.
3. Post motivational pictures on your fridge.
4. Drink lots of water to avoid overeating.
5. Set personal goals.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Legs and calves.
- Tuesday: Back and triceps.
- Wednesday: Shoulders and abs.
- Thursday: Chest and biceps.
- Friday: Glutes.
- Saturday: Off.
- Sunday: Cardio.
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?
1. Cut down on complex carbs.
2. Don’t drink alcohol.
3. Do weighted ab exercises.
4. Do at least 2 hours worth of cardio a week.
5. Eat little and often.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Healthy diet.
3. No processed foods.
4. Cardio a few times a week.
5. Strength training.