Toby Drew – Male Fitness Model Statistics
- Name: Toby Drew
- Height: 6’1″
- Weight: 194 pounds
- Date of Birth: 3/5/1990
- Hair Color: Dark Brown
- Eye Color: Blue
- Location: London, England (United Kingdom)
Toby Drew – Male Fitness Model Interview
How did you get started in the fitness field?
The Marines was where my passion for serious training started and when I left I knew that it was the fitness industry I wanted to go into.
What is the #1 thing you like best about being into fitness?
Unlike most men who enjoy going to the pub for an evening to have a nice cold pint after work, I prefer to “destress” through high intensity weight training. I love the adrenaline and pump you get from a hard weight workout. Plus, the release of aggression I feel is healthy.
What has been your biggest accomplishment in the fitness field?
I got signed by Andi Peters modeling agency who work alongside the likes of Men’s Health, Calvin Klein and Abercrombie.
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?
Personally, I would just walk straight into an agency and if they like the look of you they will have no hesitation in signing you and building your portfolio.
Please describe a typical day for you. What is your daily routine like?
I get up most days at 6am so that I can be in the gym by 7am. I will train for an hour and then get ready for work. Depending on how busy my day is or how tired I am, in the evening I might go and do some evening cardio before bed just to get rid of anything in my body.
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 (e.g brown rice, oats, etc) 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.
As my lifestyle is very active and I do a lot of training, if I ever get a craving for cheat food then I will usually have a tablespoon of peanut butter to satisfy my taste buds. It contains essential fatty acids for growth and repair.
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 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: 60 grams of oats, 5 scrambled eggs with 1 piece of brown bread.
- Mid-Morning Snack: Protein shake with 200 grams of cashew nuts.
- Lunch: 60 grams of brown rice with 2 cans of tuna (mixed with omega oils).
- Mid-Afternoon Snack: Protein shake with whole milk.
- Dinner:Chicken or steak with salad, feta cheese and omega oils.
What type of exercises do you include in your routine to stay in shape?
Strength Training Exercises: Big compound exercises like bench press, squats, deadlifts and clean and press. With these exercise, it’s always good to go heavy sometimes to shock your system. I find 7 sets of 7 reps is always affective or maybe go for a 1 rep max by pyramiding up to it.
Cardio Exercises: The best form of cardio is interval training, because it shocks your body in a way it’s not used to, causing it to burn more calories. I also like swimming for fat loss and also spin classes. However, if you do too many of these your body will become very used to it and you probably wont see any gains from it. It’s good to cycle your cardio for example, one week do interval running, next week swim and the week after do spin and then go back to week one. This just keeps your body guessing therefore it will have to make the relevant changes to be able to deal with the stress that’s being put upon it.
Additional Training: My favorite training method is drop sets. I believe using this method is the best way to build muscle, as you are taking a set to complete muscle failure and then lightening the weight and carrying on with the set. This will put an extreme amount of stress on a muscle causing your body to release natural growth hormone and build more muscle tissue.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Doing heavy weight training days.
2. Alternate arm dumbbell curls (slow and concentrated).
3. High protein diet.
4. Skull crushers (slow and concentrated).
5. Decreasing overall body fat percentage.
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 intense 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. Always keep a record of your results.
2. Take before and after pictures for motivation.
3. Have a training partner of a similar standard for competition.
4. Be patient, as it’s not going to happen overnight, remember it’s a lifestyle not a quick fix.
5. Always set a goal for yourself.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Chest and back (heavy day, superset chest exercise into a back exercise).
- Tuesday: Arms (superset bicep into tricep and drop set each to muscle failure).
- Wednesday: Legs and shoulders (heavy day, 7 sets of 7 reps).
- Thursday: Chest and back (lighter weights, more drop sets, tri sets, etc).
- Friday: Arms (heavier weights, 5-7 reps).
- Saturday: Legs and power exercises (squats, deadlifts, cleans, etc).
- Sunday: Rest.
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. Do big compound exercises like squats and lunges.
2. Lighter weight and more reps.
3. Cut down on complex carbs.
4. Eat little meals and often.
5. Isolate each muscle (for example, on legs do leg extensions and leg curls).