Scott Proscia's Nutrition Program

Nothing Scott ate in 84 days crossed his lips without being weighed or counted.
Scott Proscia's Nutrition Program

Scott Proscia's Nutrition Program

Nothing I ate in 84 days crossed my lips without being weighed or counted. I was relentless in my perfection with the diet. Simply reducing calories and making clean choices was the first step. Over the 12 weeks, I slowly started stripping carbohydrates out of the diet. By week 5, I was completely carb-free, not counting the trace carbohydrates in my protein sources and fibrous green vegetables.

I was in Ketosis and burning fat quickly. I didn't follow the traditional Ketogenic diet by taking in large percentages of fat macronutrients. For the first few weeks, I did include polyunsaturated fats as I transitioned off of the carbohydrates sparingly. After a couple of weeks, the fats were stripped out of the diet as well. I ate greens and protein broken up into many small meals per day.

Many often fear going into "starvation mode." I was not however. The protein sparing effects of being in ketosis with the added effect of my training turned my body into a fat-burning machine.

Before and after the 100K transformation contest
All the news that's FIT to print.
All the news that's FIT to print.

Nutrition:

    Calories: 1442
    Fats: 82.5g
    Protein: 143g
    Carbs: 32g

Meal 1:

  • egg whites

    egg whites

    3 Calories: 34
    Fats: 0 g| Protein 7 g| Carbs 0 g

  • egg

    egg

    1 Calories: 55
    Fats: 4 g| Protein 4 g| Carbs 0 g

Protein 11g   |   Carbs 0g   |   Fat 4g   | Calories 89

Meal 2:

Protein 31g   |   Carbs 10g   |   Fat 17.5g   | Calories 312

Meal 3:

  • chicken

    chicken

    4.5 oz Calories: 101
    Fats: 0 g| Protein 21 g| Carbs 0 g

  • lettuce

    chopped lettuce

    2 cups Calories: 16
    Fats: 0 g| Protein 1 g| Carbs 3 g

  • olive oil

    olive oil

    1 tbsp Calories: 114
    Fats: 13 g| Protein 22 g| Carbs 3 g

Protein 22g   |   Carbs 3g   |   Fat 13g   | Calories 231

Meal 4:

Protein 31g   |   Carbs 10g   |   Fat 17.5g   | Calories 312

Meal 6:

  • chicken

    chicken

    4.5 oz Calories: 101
    Fats: 0 g| Protein 21 g| Carbs 0 g

  • lettuce

    chopped lettuce

    2 cups Calories: 16
    Fats: 0 g| Protein 1 g| Carbs 3 g

  • olive oil

    olive oil

    1 tbsp Calories: 114
    Fats: 13 g| Protein 22 g| Carbs 3 g

Protein 22g   |   Carbs 3g   |   Fat 13g   | Calories 231

Meal 6:

  • tuna

    tuna

    1 can Calories: 100
    Fats: 2.5 g| Protein 20 g| Carbs 0 g

  • almonds

    almonds

    22 Calories: 165
    Fats: 15 g| Protein 6 g| Carbs 6 g

Protein 26g   |   Carbs 6g   |   Fat 17.5g   | Calories 265

Supplementation

I attribute my amazing progress to hard work, dedication and the nutritional boost that ON Hydro Whey and Casein protein gave me to achieve my goals. I have never taken such high quality products. The Hydro Whey helped me quickly recover from my intense workouts and the Casein protein gave me that slow trickle of amino acids at night that I needed for growth and repair.

Post Workout:

Before Bed:


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