Rich Gaspari's Nutrition Program

by Fitness 360 Oct 06, 2011

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:

Fats:

Protein:

Carbs:

Meal 1:

Myofusion

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

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

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

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

instant oatmeal

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

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

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

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

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

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

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

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

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

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

Meal 5:

Myofusion

2 scoops Calories: 294
Fats: 6 Grams| Protein 50 Grams| Carbs 10 Grams
Plain non-fat yogurt, no sugar

1 serving Calories: 137
Fats: 0 Grams| Protein 14 Grams| Carbs 0 Grams
ice and water blended

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

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

Meal 6:

lean steak

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

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

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

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

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

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

Fats:

Protein:

Carbs: