
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




brown rice 1 cup

broccoli 1 cup

chicken 8 oz


chicken 8 oz

sweet potato 1

asparagus 1 cup



lean steak 8 oz

brown rice 1 cup

broccoli 1 cup

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


egg whites 1 cup

peppers 1 cup

watermelon 1 slice


almonds 10



chicken 6 oz

brown rice cakes 4


mahi mahi 6 oz

potato 1

string beans 3 oz

salad 1 serving


banana 1

almonds 10


salad 1 serving

chicken 6 oz

brown rice cakes4

Supplementation
