Fitness 360: Brandan Fokken, Nutrition Program

Nutrition is essential to fitness, but that doesn't mean your meal plan has to be complicated. Follow Brandan Fokken's protein-heavy nutrition program for a healthy mind and body!

Fitness 360: Brandan Fokken, Nutrition Program
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Find your Tupperware and grab a fork. Brandan Fokken's nutrition program brings together years of experimentation and smart application. Rather than counting calories, Brandan uses his physique goals to determine how much protein, carbohydrates, and fats he needs to eat every day. Check out what he eats on a daily basis!

Brandan Fokken Fitness 360
Watch The Video - 11:15

Nutrition Knowledge Is Power

Like most young guys hoping to get bigger, Brandan was on the eat-everything-I-can diet. "I wanted to be big, so I knew that I had to eat a lot. It was terrible. I ate whatever I wanted and as much as I wanted. I was lucky because I was younger, so I'd burn it off."

Now that he's older and wiser, Brandan uses nutrition to ensure that he can achieve his goals. "Nutrition is the key to everything. Without it, you won't look how you want to look."

Nutrition is important, but that doesn't mean it has to be complicated. "I don't count calories," says Brandan. "I count carbs and protein. I keep sugar minimal and my fats fairly moderate. And that works for me."

If you want to achieve a certain look, Brandan says that 80 percent of that look is going to come from nutrition. "As I say, abs are made in the kitchen, not the gym. [They're] carved with a knife and fork."

"I count carbs and protein. I keep sugar minimal and my fats fairly moderate. And that works for me."

Over the years, Brandan has tried various diets and nutrition plans, so he knows exactly what works for him. "I have carbs and protein in my first four meals. I make sure to take in carbs before and after I work out and get about 50 grams of protein per meal. I eat healthy fats in my second, third, and last meals. I don't eat much fruit or sugar. If I do, I put them in my second meal."

Brandan knows that, to be successful in fitness, education is absolutely vital. "There are so many resources online, in books and in magazines. The information is there, you just have to take the time to read and understand it."

"Don't be afraid to eat more often. It's common for my clients to freak out when I tell them they'll be eating 5 or 6 meals each day. They think they're going to gain weight," Brandan says, but frequent feeding with small meals can be an effective dietary strategy.

He also suggests finding a mentor to help you through your journey. "Have faith in what you're doing and have faith in the advice of others. You also have to stick with a plan longer than a week or two to see results."

Brandan's Meal Plan

This is a sample of what Brandan might eat during his off-season. Because he's not trying to get dialed for a show, he can be more flexible with his diet and thus doesn't eat the same thing every day.

Meal 1: 7-7:30 a.m.
egg whites

egg whites 2 cups


oats 3/4 cup

Meal 2: 10-10:30 a.m.
brown rice

brown rice 1/2 cup


salmon 6-8 oz

Meal 3: 12:30-1:30 p.m.

broccoli 1 cup


lean protein source 6-8 oz

sweet potato

sweet potato 6 oz

Meal 4: 3-3:30 p.m.

bagel 1

almond butter

almond butter 1 tbsp


Meal 5: 6:30-7:30 p.m.

lean protein source 6-8 oz

sweet potato

sweet potato 6 oz


almonds 15


vegetables 1 cup

Cheat Meal

Once per week Brandan has a "cheat meal." During the off-season, it can be just about anything. In season, his cheat meals consist of 3 Quest Nutrition bars and 4-6 tbsp of P28 almond butter.