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Rich Gaspari's Nutrition Program

To put SizeON and get shredded, Rich Gaspari required the right fuel. Learn how he ate to sustain such an insane transformation.

To transform my physique, I needed to make sure that I ate enough throughout the day. I wanted to get all the proper nutrients to stay in an anabolic state. By eating 7 times a day like when I competed, my metabolism would speed up to burn fat and increase my lean muscle mass. I also felt it would be a true testament to my products to use them for my transformation. Myofusion, SuperPump Max, Sizeon, Anavite and BCAA 6000 are the main products I am taking.

I also know my body responds well to higher levels of complex carbohydrates, so I stayed away from white flour and white sugars and ate a relatively even ratio of proteins-to-carbs with essential fats from fish oils, almonds and natural peanut butter.

My preferred protein sources are grilled chicken, lean red meats, egg whites, white fish and Myofusion. I like complex carbs from sweet potatoes, brown rice, oatmeal and occasional whole-wheat pasta. I get my fibrous carbs from broccoli, asparagus and green salads. I also eat some fruits: bananas, apples and 1 cup of natural apple juice (a half cup each of the 2 shakes I drink every day).

Gaspari Home Cookin'

When I'm not traveling for work, I have to thank my wife for making my meals for me, so I don't have to eat out. I also get my meals ordered from Carlo Filippone's In Motion Meals in Fairview, New Jersey.

Here's what I eat on a normal basis:

Calories: 3,283
Fats: 57g
Protein: 421g
Carbs: 244g

meal 1
myofusion

myofusion 2 scoops


egg whites

egg whites 1/2 cup


apple juice

apple juice 1/2 cup


peanut butter

peanut butter 1 tbsp


ice

ice and water


meal 2
oats

oats 1 cup


splenda

splenda 2 packets


banana

banana 1


myofusion

myofusion 2 scoops


egg whites

egg whites 1/2 cup


meal 3
brown rice

brown rice 1 cup


broccoli

broccoli 1 cup


chicken

chicken 8 oz


meal 4
chicken

chicken 8 oz


sweet-potato

sweet potato 1


asparagus

asparagus 1 cup


Meal 5
yogurt

yogurt 1 cup


myofusion

myofusion 2 scoops


ice

ice and water


meal 6
steak

lean steak 8 oz


brown rice

brown rice 1 cup


broccoli

broccoli 1 cup


meal 7
myofusion

myofusion 2 scoops


egg whites

egg whites 1/2 cup


apple juice

apple juice 1/2 cup


peanut butter

peanut butter 1 tbsp


ice

ice and water


Gaspari Meals on the Go

Following a diet while working at the office is one thing, but traveling is a whole other challenge that many people think would be impossible. But there are tricks to doing it and staying on course.

When on the road, I have to substitute certain foods that I can have more easily available so I'm still on course with proper proteins, carbohydrates and fats.

Here's what I eat when I'm on the go:

Calories: 2,212
Fats: 59g
Protein: 257g
Carbs: 174g

meal 1
egg whites

egg whites 1 cup


peppers

peppers 1 cup


watermelon

watermelon 1 slice


meal 2
almonds

almonds 10


meal 3
myofusion

myofusion 2 scoops


meal 4
chicken

chicken 6 oz


cakes

brown rice cakes 4


meal 5
xxx

mahi mahi 6 oz


potato

potato 1


beans

string beans 3 oz


xxx

salad 1 serving


meal 6
banana

banana 1


almonds

almonds 10


meal 7
salad

salad 1 serving


chicken

chicken 6 oz


cakes

brown rice cakes4


meal 8
apple

apple juice 1/2 cup


peanut butter

peanut butter 1 tbsp


myofusion

myofusion 2 scoops


Supplementation

Rich Gaspari Fitness 360