Sean Sarantos Fitness 360: Never Say Die - Nutrition

Grab a handful of veggies and a slab of chicken, but this isn’t a cookbook nutritional plan. Nor is it a diet. It’s an eating adjustment. And it’s how Sean Sarantos stays trim all year.

It is so much easier to stay lean year-round than to get thin/get fat/get thin. Sean sticks with his diet for the entire year, so he doesn't need to switch on and off. This stability helped him create a physique and keep it.

Portion sizes are pretty simple for Sean. He gets all his carbs from vegetables - a serving is a handful. He counts protein servings based on ounces, but he uses his fist to measure other foods. He carries all his meals with him through the day, so he's ready when hunger strikes. Sean is nothing if not prepared.

The most important thing about nutrition is consistency. You can't just diet for 12 weeks, then hit the buffet twice per week. Sean said he believes in cheat meals - but not cheat months. If you really want to change your body, your whole life requires change for the long term.

Sean Sarantos's Fitness Program

Watch The Video - 12:25




Sean's Nutrition Philosophy

Says Sean: "I believe in working smart. If you eat clean, you'll be lean. Too many people tend to want to count calories, carbs, fats, etc. All that thinking can overwhelm a person or just make them lose interest! I can't even tell you how many times I've said this and believe it: "You can ask 100 trainers their opinion, but it will never help you as much as doing your own research and coming to your own conclusions."

Meal 1:

  • banana

    Banana

    1 Calories: 105
    Fats: 389 mg| Protein 1 g| Carbs 27 g

  • steel cut oats

    Steel cut oats

    1 1/2 cup Calories: 314
    Fats: 15 g| Protein 1 g| Carbs 27 g

  • egg whites

    Egg whites, scrambled

    8 Calories: 92
    Fats: 299 mg| Protein 19 g| Carbs 1 g

Meal 2:

  • chicken breast

    Chicken breast

    10oz Calories: 224
    Fats: 1 g| Protein 48 g| Carbs 6 g

  • red potatoes

    Red potatoes

    5 Calories: 770
    Fats: 1 g| Protein 20 g| Carbs 169 g

  • asparagus

    Asparagus

    8 spears Calories: 26
    Fats: 154 mg| Protein 3 g| Carbs 5 g

Meal 3:

  • ground beef

    Lean (10%) ground beef

    7oz Calories: 425
    Fats: 22 g| Protein 53 g| Carbs 0 g

  • broccoli

    greens (macro for Broccoli)

    4oz Calories: 34
    Fats: 404 mg| Protein 3 g| Carbs 6 g

  • brown rice

    Brown rice

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

Meal 4:

  • chicken breast

    Chicken breast

    8oz Calories: 179
    Fats: 885 mg| Protein 38 g| Carbs 5 g

  • asparagus

    Asparagus

    8 spears Calories: 26
    Fats: 154 mg| Protein 3 g| Carbs 5 g

Meal 5:

Meal 6:

  • chicken breast

    Chicken breast

    8oz Calories: 179
    Fats: 885 mg| Protein 38 g| Carbs 5 g

  • brown rice

    Brown rice

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

  • broccoli

    greens (macro for Broccoli)

    4oz Calories: 34
    Fats: 404 mg| Protein 3 g| Carbs 6 g

Meal 7:

  • casein

    Casein shake mixed w/ ice to make Ice cream texture

    1 scoop Calories: 110
    Fats: 1 g| Protein 25 g| Carbs 1 g

Fitness 360


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