![Rich Gaspari's Nutrition Program](https://www.bodybuilding.com/images/2016/october/rich-gaspari-fitness-360-desktop-830x467.jpg)
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
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![brown rice](https://www.bodybuilding.com/images/food/brown-rice.jpg)
brown rice 1 cup
![broccoli](https://www.bodybuilding.com/images/food/broccoli.jpg)
broccoli 1 cup
![chicken](https://www.bodybuilding.com/images/food/chicken.jpg)
chicken 8 oz
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![chicken](https://www.bodybuilding.com/images/food/chicken.jpg)
chicken 8 oz
![sweet-potato](https://www.bodybuilding.com/images/food/sweet-potato.jpg)
sweet potato 1
![asparagus](https://www.bodybuilding.com/images/food/asparagus.jpg)
asparagus 1 cup
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![steak](https://www.bodybuilding.com/images/food/steak.jpg)
lean steak 8 oz
![brown rice](https://www.bodybuilding.com/images/food/brown-rice.jpg)
brown rice 1 cup
![broccoli](https://www.bodybuilding.com/images/food/broccoli.jpg)
broccoli 1 cup
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
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
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![egg whites](https://www.bodybuilding.com/images/food/egg-whites.jpg)
egg whites 1 cup
![peppers](https://www.bodybuilding.com/images/food/peppers.jpg)
peppers 1 cup
![watermelon](https://www.bodybuilding.com/fun/images/2011/melons_50.jpg)
watermelon 1 slice
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![almonds](https://www.bodybuilding.com/images/food/almonds.jpg)
almonds 10
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![chicken](https://www.bodybuilding.com/images/food/chicken.jpg)
chicken 6 oz
![cakes](https://www.bodybuilding.com/fun/images/2011/ricecake_50.jpg)
brown rice cakes 4
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![xxx](https://www.bodybuilding.com/fun/images/2011/mahi-mahi_50.jpg)
mahi mahi 6 oz
![potato](https://www.bodybuilding.com/images/food/potato.jpg)
potato 1
![beans](https://www.bodybuilding.com/fun/images/2011/greenbeans_50.jpg)
string beans 3 oz
![xxx](https://www.bodybuilding.com/images/food/salad.jpg)
salad 1 serving
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![banana](https://www.bodybuilding.com/images/food/banana.jpg)
banana 1
![almonds](https://www.bodybuilding.com/images/food/almonds.jpg)
almonds 10
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
![salad](https://www.bodybuilding.com/images/food/salad.jpg)
salad 1 serving
![chicken](https://www.bodybuilding.com/images/food/chicken.jpg)
chicken 6 oz
![cakes](https://www.bodybuilding.com/fun/images/2011/ricecake_50.jpg)
brown rice cakes4
![](https://www.bodybuilding.com/fun/images/2015/nutrition_icon.png)
Supplementation
![](https://www.bodybuilding.com/fun/images/2015/supplementation_icon.png)