Fitness 360: Brian Casad, Big Risk, Big Reward Nutrition Program

Clean eating isn't as bland or boring as it might seem. It's simple: eat food you cook yourself and choose whole foods with basic ingredients. Try Brian's plan!

Fitness 360: Brian Casad, Big Risk, Big Reward Nutrition Program

If you think having a six-pack requires complicated dietary strategies, you should spend a day dining with Brian Casad. He keeps it simple at every turn, prizing common sense and consistency over novel approaches and extremism. His success speaks for itself. Check out his full nutrition plan below, and then follow it to better health!

Brian Casad Fitness 360
Watch The Video - 10:21

Food For Thought

Brian's plan starts with ample clean protein: lean ground beef, ground turkey, ground chicken, chicken breast, and fish. He stays away from all processed carbs, opting instead for oats, brown rice, and green vegetables. He eats a lot of vegetables, including spinach, carrots, and broccoli.

His approach to meal timing is as simple as his food selections. "I'm not overly concerned with timing," he says. "I'll eat maybe 4-5 meals per day, nothing too crazy, and I eat them when I'm hungry. I'm not measuring my stuff. I just eat till I'm full, not stuffed."

Brian will indulge in Mexican deliciousness like fajitas and burritos as cheat meals on occasion, unless he's prepping for a photo shoot. When the pressure is on, he never cheats. He'll eat completely clean for 6-7 weeks before events calling for his best physique. His discipline, like the rest of his approach, is rooted in simplicity: You're willing to pay the price or your not. He is.

Finally, don't even mention the word "diet" to this personal trainer, or he'll make you drop and give him 20. Diets have a beginning and an end, whereas for him, this is a lifestyle. "Diets suck," he says. "As long as you're healthy and you lead a healthy lifestyle, that's where you are going to succeed."

Brian's Nutritional Regimen

Meal 1: 6 a.m.

eggs 5


oats 1/2 cup

almond milk

almond milk 1 cup

whey protein

whey protein 1 scoop


blueberries 1/2 cup

Meal 2: Cardio Fuel, 10:30 a.m.
protein bar

homemade protein bars 3


rice crispies 1 cup


vanilla extract 1 tsp


honey 5 tbsp


dark chocolate 1/2 cup

whey protein

Meal 3: 1:30 p.m.

chicken 5 oz


spinach 2 cups

sweet potato

sweet potato 1/2


pepper 1 cup


coconut oil 1 tsp

Meal 4: 5 p.m.
whey protein

whey protein 1 scoop

ground turkey

ground turkey 1 1/2 cups

brown rice

brown rice 1/2 cup

Meal 5: 8:30-9 p.m.

chicken 5 oz


spinach 2 cups


broccoli 2 cups


hummus 1/2 cup

Brian Casad Fitness 360