The Big Picture
This guide is meant to help you prepare, so you’ll feel confident and relaxed in front of the camera. It is not intended to be a list of things to get stressed about.
The more relaxed you feel and the more you enjoy yourself, the happier you’ll be with the finished content.
I have worked with hundreds of inexperienced models and first-timers. If necessary, I can direct all of your movements and poses during the shoot—so don’t worry about not knowing what to do.
You’ll have more fun if you make some effort to prepare and if you participate in the creative process as best you can.
Be kind to yourself, take some deep breaths, and enjoy the experience!
One Week Out
In general, avoid making any major changes to your training, nutrition, or grooming habits within one week of your shoot date.
Training
During the final week before the shoot, focus on maintaining muscle fullness, rather than growth. Train as you normally do in terms of push/pull/legs splits and maintain the usual number of training sessions per week.
Don’t add extra sessions. Don’t try new exercises or movements. Don’t train to failure. Don’t try for new personal records.
Moisturize
Apply a water-soluble (non-greasy), hypoallergenic body lotion to your entire body immediately after showering every day this week.
If your lips are dry or cracked, apply a heavy coat of medicated lip balm (Blistex or Carmex) before bed every night this week. Keep them moisturized with something lighter during the day.
Facial Expressions
Modeling is like acting in that the best models have learned how to display a full range of human emotions on their faces at will. For some, this ability comes naturally. For others, it’s a struggle.
Either way, I will be there to help and support you. So, don’t stress, just try! Regardless of your skill level, I will make sure we make some great content!
For fifteen minutes each day, stand in front of a mirror and practice utilizing the muscles behind your face to express a variety of emotions.
Start with some basics—happiness, laughter, contentment, sadness, fear, anger, confidence, and sexiness.
Then challenge yourself to project some more nuanced human feelings, such as boredom, pleasure, humility, determination, playfulness, anticipation, seduction, fatigue, cocky-ness, reverence, bad-assery, withdrawal, bursting-with-energy, spite, gratitude, desperation, dominance, athleticism, youthfulness, wisdom, and pretending-to-be-interested-in-something-you’re-not.
To master any movement, you have to move the muscles involved. Whether you are swinging a bat, doing a backflip, or displaying playfulness on your face, you must practice the movement repeatedly to do it well.
But don’t stress, just try!
Posing
All the same principles apply to positioning your body in front of the camera (aka “posing”).
Practice different ways of sitting, standing, holding your head, walking, turning around, and leaning. Engage your whole body—head, shoulders, arms, hands, chest, core, back, hips, butt, legs and feet.
A good model can bring a two-dimensional, still image to life by posing in ways that suggest movement, action, and energy. Experiment with this in front of a mirror!
And remember—don’t stress, just try!
Four Days Out
Hydration
If you do not routinely monitor your water intake, drink three to four quarts of water per day during the final four days before the shoot. Drinking more water triggers the body to release and eliminate water, rather than retaining it, which enhances muscle definition.
Three Days Out
Haircut
Unless we have discussed and made arrangements for cutting and styling your hair, get your hair cut two or three days before the shoot—not the day before or the day of the shoot.
Carbs
Increase your carbohydrate intake slightly during the final three days before the shoot. An extra portion of carbs with each meal should be enough—don’t “carb load.” The body (initially) stores excess carbohydrates as muscle glycogen, giving muscles a fuller and rounder appearance.
Alcohol
Please do not have more than one or two drinks per day for 72 hours before the shoot and no alcohol the night before. Avoiding alcohol altogether is recommended.
Marijuana
You absolutely must not smoke for at least 72 hours before the shoot! THC dulls the appearance of your eyes and overly relaxes the facial muscles, resulting in “lazy eye” and lifeless facial expressions. It shows. Don’t smoke!
Two Days Out
Sodium
Go easy on the salt for 48 hours prior to the shoot. Avoid heavily salted foods, processed foods, takeout meals, and salty snacks. Too much sodium increases water retention under the skin, making muscle definition less visible. It is not necessary (or advisable) to eliminate sodium from your diet, just don’t overdo it.
Wardrobe
If you have been asked to bring clothing items to the shoot, please wash and iron or steam (if appropriate) these items and put them on hangers so they don’t wrinkle.
Getting this done today will mean you have one less thing to think about the day before the shoot.
Body Hair
If we’ve discussed trimming, shaving, or waxing, do that this evening around bedtime or first thing tomorrow morning at the latest.
Sleep
Be sure to get a full eight hours of sleep each night for the last two nights before the shoot. Don’t stay up late. Don’t take sleeping pills. Read a book to help you fall asleep instead.
The Day Before the Shoot
Training
If it’s a gym day, make it a light-to-moderate workout—about 70% of your normal effort.
If it’s not a regular gym day, stick to your routine. Do fifteen minutes of light body weight exercises at home to keep your muscles oxygenated.
Facial Hair
Shave the night before the shoot so that any nicks or cuts have time to heal and blemishes have time to fade. Beards, mustaches, goatees, etc. should be neatly trimmed.
Last Steps
Hydrate, breathe deeply, go to bed early, read a book, sleep.
The Day of the Shoot
Today is your day to shine! Let’s make some great content!
Meals
Modeling is work—it takes energy and stamina to do it well!
Eat a small portion of carbs a couple of hours before the shoot to keep your energy level up and maintain fullness in your muscles.
If you drink coffee, please limit your intake to one cup or skip it for a day.
Bring some light snacks with you, and drink sips of water every 30 minutes throughout the session.
Do not starve yourself thinking that this will make you look better. It won’t!
Low energy will negatively affect your overall appearance much more than any barely noticeable positive effects you may get from depriving your body of fuel!