Rich's Diet

by Rich Gaspari

PREFERRED FOODS

I eat mostly grilled chicken , lean steaks and some fish, I like to eat rice and potatoes as well as some pasta as a treat on Sunday.

Being Italian I love to have my Italian dinner at least once a week. I feel that if you eat one meal of pleasure you can stay in shape.

When you are dieting for a show then you have to watch everything you eat. I used to measure and weigh everything that went into my mouth. I felt it was really important to do this to monitor my progress. It made it much easier to get ready for a show.

EXAMPLE OF 1 DAY'S MEALS

First meal:
10 egg whites 2 whole eggs
1 ½ cup oatmeal
1 piece of fruit

Meal 2:
Meal replacement
I actually have my own called Quickmeal. It has over 43 grams of protein with 25 grams of carbs and 2 grams of fat.

Meal 3:
1 to 2 chicken breasts, 1 cup of rice, vegetables.

Meal 4:
Meal replacement

Meal 5:
Tuna with rice or potato. 1 tsp. Of olive oil

Meal 6:
Chicken or lean steak or fish, Pasta or rice or potato, salad or vegetables

Meal 7:
Meal replacement

Lean Body Diet For Men

Morning Training Schedule:

6:00 A.M.
IntraPro Shake 1 – Use water

6:30 A.M.
Superpump250
Cytolean
7:00 A.M. - Training
1 Hour Weight Training
SizeOn during training and 1/3 should be kept for end of training

8:00
IntraPro Shake – Use water

10:00 – Meal 1
Thermogenic Thyrotabs
CLA
60g of Lean Protein
80g of Complex Carbs
250mil Skim Milk

12:30
IntraPro Shake 2 – Use water

13:30 – Meal 2
Thermogenic Thyrotabs
CLA
60g of Lean Protein
80g of Complex Carbs
500mil Water

16:30
IntraPro Shake 3 – Use water

19:00 – Meal 3
Thermogenic Thyrotabs
CLA
60g of Lean Protein
80g of Complex Carbs
500mil Water

Bed Time:
NovedexXT

Evening Training Schedule:

7:00 A.M. – Meal 1
Cytolean
Thermogenic Thyrotabs
CLA
60g of Lean Protein
80g of Complex Carbs
250mil Skim Milk

11:00
IntraPro Shake 1 – Use water

14:00 – Meal 2
Thermogenic Thyrotabs
CLA
60g of Lean Protein
80g of Complex Carbs
500mil Water

17:00
Superpump250

17:30 – Training
SizeOn
1 Hour Weight Training
SizeOn during training and 1/3 should be kept for end of training

18:00
IntraPro Shake 2 – Use water

19:30 – Meal 3
Thermogenic Thyrotabs
CLA
60g of Lean Protein
80g of Complex Carbs
500mil Water

Bed Time:
NovedexXT

Athletic Body Diet For Women

Morning Training Schedule:

6:30 A.M.
Superpump250
Cytolean (if preferred take just before eating)
Thermogenic Thyrotabs
30 – 60 min Weight Training
20 - 30 min Cardio
Straight After training - IntraPro Shake 1 – Use water

8:30 – Meal 1
Cytolean (don’t use if used with training)
CLA
40g of Lean Protein
60g of Complex Carbs
250mil Skim Milk

11:00
IntraPro Shake 2 – Use water

14:00 – Meal 2
Thermogenic Thyrotabs
CLA
40g of Lean Protein
60g of Complex Carbs
250mil Water

17:00
IntraPro Shake 3 – Use water

20:00 – Meal 3
Thermogenic Thyrotabs
CLA
40g of Lean Protein
60g of Complex Carbs
500mil Water

Evening Training Schedule:

6:30 A.M. – Meal 1
Thermogenic Thyrotabs
Cytolean (don’t use if used with training)
CLA
40g of Lean Protein
60g of Complex Carbs
250mil Skim Milk

09:00
IntraPro Shake 1 – Use water

12:30 – Meal 2
Thermogenic Thyrotabs
CLA
40g of Lean Protein
60g of Complex Carbs
250mil Water

16:00
IntraPro Shake 2 – Use water

17:30
Superpump250
Thermogenic Thyrotabs
30 – 60 min Weight Training
20 - 30 min Cardio
Straight After training - IntraPro Shake 1 – Use water

20:00 – Meal 3
Thermogenic Thyrotabs
CLA
40g of Lean Protein
60g of Complex Carbs
500mil Water