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.
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 Interview
How did you get started in the fitness modeling field?
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?
There is not 1 thing, energy, stamina and overall healthy.
What has been your biggest accomplishment in the fitness field?
Maintaining my youthful active lifestyle.
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?
Contact the photographer, get good professional photos and then submit them to different agencies. The fitness division.
Please describe a typical day for you. What is your daily routine like?
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.)
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?
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.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
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.
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?
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.
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 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.
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?
Again, here is where the evaluation becomes important. You have foods that your body may respond to better than 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.
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?
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.
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?
Depending on you evaluation, I would be cautious, salads, baked fish or chicken, small portions. Or ask the waiter.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats, Lunges, Kick backs, Jumping, Glute Squeezes, etc.
What is the most challenging thing you deal with about consistently staying in top shape?
None, this is part me my life.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- 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.
What type of exercises do you include in your routine to stay in shape?
- 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.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Standing Curls
2. Tricep pushdowns
3. Shoulder Press (Overhead)
5. Balance meal plans
What are your top 5 tips for losing unwanted body fat?
2. Balance meal plans
3. Low impact cardio
What are your top 5 tips for gaining lean muscle mass?
2. Balanced meal plan rich in protein
3. Strength training
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Look in the Mirror
2. Look around you at others
3. Think about when you USED TO BE…
4. Think about your children, parents, friends
5. Think about your health
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- 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.
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?
2. Balance meal plan
3. Sit ups
5. Low impact aerobics
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
5. Balance meal plan/water