Rich Gaspari's Nutrition Program

To put SizeON and get shredded, Rich Gaspari required the right fuel. Learn how he ate to sustain such an insane transformation.

To transform my physique, I needed to make sure that I ate enough throughout the day. I wanted to get all the proper nutrients to stay in an anabolic state. By eating 7 times a day like when I competed, my metabolism would speed up to burn fat and increase my lean muscle mass. I also felt it would be a true testament to my products to use them for my transformation. Myofusion, SuperPump Max, Sizeon, Anavite and BCAA 6000 are the main products I am taking.

I also know my body responds well to higher levels of complex carbohydrates, so I stayed away from white flour and white sugars and ate a relatively even ratio of proteins-to-carbs with essential fats from fish oils, almonds and natural peanut butter.

My preferred protein sources are grilled chicken, lean red meats, egg whites, white fish and Myofusion. I like complex carbs from sweet potatoes, brown rice, oatmeal and occasional whole-wheat pasta. I get my fibrous carbs from broccoli, asparagus and green salads. I also eat some fruits: bananas, apples and 1 cup of natural apple juice (a half cup each of the 2 shakes I drink every day).

Rich Gaspari's Fitness Program

Watch The Video - 10:43




Gaspari Home Cookin'


When I'm not traveling for work, I have to thank my wife for making my meals for me, so I don't have to eat out. I also get my meals ordered from Carlo Filippone's In Motion Meals in Fairview, New Jersey.

Here's what I eat on a normal basis:

    Calories: 3,283
    Fats: 57g
    Protein: 421g
    Carbs: 244g

Meal 1:

  • myofusion

    Myofusion

    2 scoops Calories: 294
    Fats: 6 Grams| Protein 50 Grams| Carbs 10 Grams

  • egg whites

    egg whites

    1/2 cup Calories: 63
    Fats: 0 Grams| Protein 13 Grams| Carbs 0 Grams

  • apple juice

    apple juice

    1/2 cup Calories: 58
    Fats: 0 Grams| Protein 0 Grams| Carbs 14 Grams

  • peanut butter

    natural peanut butter

    1 tbsp Calories: 92
    Fats: 8 Grams| Protein 4 Grams| Carbs 3 Grams

  • ice/water

    ice and water blended

    Calories: 0
    Fats: 0 Grams| Protein 0 Grams| Carbs 0 Grams

Protein 80g   |   Carbs 27g   |   Fat 14g   | Calories 507

Meal 2:


Protein Pancakes

  • oatmeal

    instant oatmeal

    1 cup Calories: 53
    Fats: 0 Grams| Protein 1 Grams| Carbs 10 Grams

  • egg whites

    egg whites

    1 cup Calories: 126
    Fats: 0 Grams| Protein 26 Grams| Carbs 2 Grams

  • myofusion

    Myofusion

    1 scoop Calories: 147
    Fats: 3 Grams| Protein 25 Grams| Carbs 5 Grams

  • banana

    banana

    1 Calories: 105
    Fats: 0 Grams| Protein 1 Grams| Carbs 27 Grams

  • splenda

    Splenda

    2 packets (optional) Calories: 7
    Fats: 0 Grams| Protein 0 Grams| Carbs 2 Grams

Protein 53g   |   Carbs 46g   |   Fat 3g   | Calories 438

Meal 3:

  • chicken breast

    chicken breast

    8 oz Calories: 179
    Fats: 0 Grams| Protein 38 Grams| Carbs 0 Grams

  • brown rice

    brown rice

    1 cup Calories: 217
    Fats: 2 Grams| Protein 5 Grams| Carbs 45 Grams

  • broccoli

    broccoli

    1 cup Calories: 27
    Fats: 0 Grams| Protein 3 Grams| Carbs 5 Grams

Protein 46g   |   Carbs 50g   |   Fat 2g   | Calories 423

Meal 4:

  • chicken breast

    chicken breast

    8 oz Calories: 179
    Fats: 0 Grams| Protein 38 Grams| Carbs 0 Grams

  • sweet potato

    sweet potato

    1 Calories: 128
    Fats: 0 Grams| Protein 2 Grams| Carbs 29 Grams

  • asparagus

    asparagus

    1 cup Calories: 27
    Fats: 0 Grams| Protein 3 Grams| Carbs 5 Grams

Protein 43g   |   Carbs 34g   |   Fat 0g   | Calories 334

Meal 5:

Protein 64g   |   Carbs 10g   |   Fat 6g   | Calories 431

Meal 6:

  • steak

    lean steak

    8 oz Calories: 399
    Fats: 16 Grams| Protein 60 Grams| Carbs 0 Grams

  • brown rice

    brown rice

    1 cup Calories: 217
    Fats: 2 Grams| Protein 5 Grams| Carbs 45 Grams

  • broccoli

    broccoli

    1 cup Calories: 27
    Fats: 0 Grams| Protein 3 Grams| Carbs 5 Grams

Protein 68g   |   Carbs 50g   |   Fat 18g   | Calories 643

Meal 7:

  • myofusion

    Myofusion

    2 scoops Calories: 294
    Fats: 6 Grams| Protein 50 Grams| Carbs 10 Grams

  • egg whites

    egg whites

    1/2 cup Calories: 63
    Fats: 0 Grams| Protein 13 Grams| Carbs 0 Grams

  • apple juice

    apple juice

    1/2 cup Calories: 58
    Fats: 0 Grams| Protein 0 Grams| Carbs 14 Grams

  • peanut butter

    natural peanut butter

    1 tbsp Calories: 92
    Fats: 8 Grams| Protein 4 Grams| Carbs 3 Grams

  • ice/water

    ice and water blended

    Calories: 0
    Fats: 0 Grams| Protein 0 Grams| Carbs 0 Grams

Protein 67g   |   Carbs 27g   |   Fat 14g   | Calories 507

Gaspari Meals on the Go


Following a diet while working at the office is one thing, but traveling is a whole other challenge that many people think would be impossible. But there are tricks to doing it and staying on course.

When on the road, I have to substitute certain foods that I can have more easily available so I'm still on course with proper proteins, carbohydrates and fats.

Here's what I eat when I'm on the go:

    Calories: 2,212
    Fats: 59g
    Protein: 257g
    Carbs: 174g

Meal 1:

Protein 29g   |   Carbs 20g   |   Fat 0g   | Calories 199

Meal 2:

  • almonds

    raw almonds

    10 Calories: 178
    Fats: 16 Grams| Protein 6 Grams| Carbs 6 Grams

Protein 6g   |   Carbs 6g   |   Fat 16g   | Calories 178

Meal 3:

  • myofusion

    Myofusion

    2 scoops Calories: 294
    Fats: 6 Grams| Protein 50 Grams| Carbs 10 Grams

Protein 50g   |   Carbs 10g   |   Fat 6g   | Calories 294

Meal 4:

Note: grilled chicken is not that hard to find while traveling, you can even get it plain in many fast-food places.

Protein 30g   |   Carbs 14g   |   Fat 0g   | Calories 199

Meal 5:

  • mahi mahi

    mahi mahi

    6 oz Calories: 238
    Fats: 7 Grams| Protein 41 Grams| Carbs 0 Grams

  • potato

    small potato

    1 Calories: 119
    Fats: 0 Grams| Protein 3 Grams| Carbs 27 Grams

  • green beans

    steamed string beans

    3 oz Calories: 23
    Fats: 0 Grams| Protein 1 Grams| Carbs 5 Grams

  • salad

    green salad w/ vinegar

    1 serving Calories: 26
    Fats: 0 Grams| Protein 3 Grams| Carbs 4 Grams

Protein 48g   |   Carbs 36g   |   Fat 7g   | Calories 406

Meal 6:

  • almonds

    raw almonds

    10 Calories: 178
    Fats: 16 Grams| Protein 6 Grams| Carbs 6 Grams

  • banana

    banana

    1 Calories: 105
    Fats: 0 Grams| Protein 1 Grams| Carbs 27 Grams

Protein 7g   |   Carbs 33g   |   Fat 16g   | Calories 283

Meal 7:

Protein 33g   |   Carbs 14g   |   Fat 0g   | Calories 209

Meal 8:

  • myofusion

    Myofusion

    2 scoops Calories: 294
    Fats: 6 Grams| Protein 50 Grams| Carbs 10 Grams

  • apple juice

    apple juice

    1/2 cup Calories: 58
    Fats: 0 Grams| Protein 0 Grams| Carbs 14 Grams

  • peanut butter

    natural peanut butter

    1 tbsp Calories: 92
    Fats: 8 Grams| Protein 4 Grams| Carbs 3 Grams

Protein 54g   |   Carbs 41g   |   Fat 14g   | Calories 444

Supplementation


Pre Workout

Multivitamin

Fitness 360


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