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My Life On A Plate With Brian Casad, TRAIN Magazine

You can take your diet from a disorganized combination of 'whatever you want' to a specified regimen of 'this is what you need' in just seven days!

My diet remains consistent all year round with the exception of slight tweaks 2-3 weeks out for photo shoots and various events. I'm lucky, because I simply love to eat healthy foods.

If I am going to cheat, fajitas are a great meal, especially if I get corn tortillas instead of flour and leave out the cheese and sour cream. Another example cheat would be home-made pizzas. I make them with gluten-free wheat tortillas, lots of veggies, a little pesto or a light red sauce for the base, fresh unprocessed mozzarella cheese, and a lean protein like chicken or turkey. These pizzas make for a tasty and healthy cheat meal.

I love to eat out, which can be risky. The simple solution to restaurant dining is to simply ask. Most restaurants want to make you happy, so just ask them to hold the oil or butter, leave the dressing on the side, or set the cheese aside for the next guy.

I try to drink about a gallon of water every day and I do not drink any sort of soft drinks. Rarely do I drink sports drinks. What about my alcohol consumption? During a normal week I will have a couple of drinks once per week, unless there is a special occasion for which I will drink more.

I am not paleo or gluten free; I simply follow a plan that works for me and keeps me reaching for my goals.

Brian Casad tries to keep his diet consistent year round with protein rich meals and plenty of vegetables.

Brian's 7-Day Nutritional Regimen


MONDAY

5-6 a.m.


12 p.m.-1 p.m.
4 p.m.
  • protogen Bodybuilding.com Protogen (Protein Powder)

    1 1/2 scoop


  • Brian says: "Instead of a shake, I may choose to make a high-protein pudding with three protein sources, giving me that little bit extra at the start of the week."


  • almond butter Almond Butter

    1/4 cup

  • yogurt Greek Yogurt

    1/2 cup

8 p.m.-9 p.m.

TUESDAY

5 a.m.-6 a.m.
12 p.m.-1 p.m.
4 p.m.:
8 p.m.-9 p.m.
Brian says: "For my morning protein intake I use casein, because it has a slower absorption rate. I tend to do my cardio in the morning and weights in the afternoon so the slower absorption has time to process before my workout."

WEDNESDAY

5-6 a.m.
12 p.m.-1 p.m.
4 p.m.
8 p.m.-9 p.m.
Brian says: "I keep my evening meals fairly consistent—high in vitamin-rich vegetables and lean protein so it is not real heavy when I go to sleep."

THURSDAY

5 a.m.-6 a.m.
12 p.m.-1 p.m.
4 p.m.
8 p.m.-9 p.m.:
Brian says: "Rotating my healthy fats helps add variation to my diet. Since I do not consume a high fat diet, I use these healthy fats to help in lubrication of my joints because I like to lift heavy—who doesn't?"

FRIDAY

5-6 a.m.
12 p.m.-1 p.m.
4 p.m.
8 p.m.-9 p.m.
Brian says: "I consume spinach and colorful vegetables; they're rich in iron, vitamins, beta-carotene, and high in fiber. They may aid in the digestion process, blood circulation, and also weight loss."

SATURDAY

7:30 a.m.-8 a.m.
12 p.m.-1 p.m.
4 p.m.
8 p.m.-9 p.m.
Brian says: "I like to take fewer carbs every other day when my healthy fats are a little higher, because fats can also be considered an energy source or energy replacement source for carbs."

SUNDAY: EAT TO FULL-URE

No breakfast
12 p.m.-1 p.m.
7 p.m.-8 p.m.
Brian says: "Sundays are kind of a cheat day for me, and this has been my Sunday evening meal for the past couple of weeks. I know it doesn't look like a cheat meal, but it satisfies me. I do not limit my intake. I simply eat until I am full. This is considered my energy booster to start my Mondays right, because my Mondays are leg days!"