Sean Sarantos Fitness 360: Never Say Die - Nutrition

Nutrition Diets Food and Recipes Nutrition and Diet Tips Alcohol Basics Of Nutrition Breakfast Cooking Basics & Tips Eating Tips Appetite Cheat Meal Tips Cravings Food Labels Fast Food Fasting Gift Ideas Grocery Shopping Holidays Holiday Weight Gain Kids Nutrition MMA Nutrition Nutrition Mistakes And Myths Organic Nutrition Questions and Answers Essential Nutrients Health Conditions and Diseases Nutrition Tools and Calculators

--> --> Grab a handful of veggies and a slab of chicken, but this isn’t a cookbook nutritional plan. Nor is it a diet. It’s an eating adjustment. And it’s how Sean Sarantos stays trim all year. Email More by Dustin Lapray Feb 07, 2012

It is so much easier to stay lean year-round than to get thin/get fat/get thin. Sean sticks with his diet for the entire year, so he doesn't need to switch on and off. This stability helped him create a physique and keep it.

Portion sizes are pretty simple for Sean. He gets all his carbs from vegetables - a serving is a handful. He counts protein servings based on ounces, but he uses his fist to measure other foods. He carries all his meals with him through the day, so he's ready when hunger strikes. Sean is nothing if not prepared.

The most important thing about nutrition is consistency. You can't just diet for 12 weeks, then hit the buffet twice per week. Sean said he believes in cheat meals - but not cheat months. If you really want to change your body, your whole life requires change for the long term.

Sean Sarantos's Fitness Program
Watch The Video - 12:25


Sean's Nutrition Philosophy

Says Sean: "I believe in working smart. If you eat clean, you'll be lean. Too many people tend to want to count calories, carbs, fats, etc. All that thinking can overwhelm a person or just make them lose interest! I can't even tell you how many times I've said this and believe it: "You can ask 100 trainers their opinion, but it will never help you as much as doing your own research and coming to your own conclusions."

Meal 1: Banana1Calories: 105
Fats: 389 mg|Protein 1 g|Carbs 27 g

Steel cut oats1 1/2 cupCalories: 314
Fats: 15 g|Protein 1 g|Carbs 27 g

Egg whites, scrambled8Calories: 92
Fats: 299 mg|Protein 19 g|Carbs 1 g

Meal 2: Chicken breast10ozCalories: 224
Fats: 1 g|Protein 48 g|Carbs 6 g

Red potatoes5Calories: 770
Fats: 1 g|Protein 20 g|Carbs 169 g

Asparagus8 spearsCalories: 26
Fats: 154 mg|Protein 3 g|Carbs 5 g

Meal 3: Lean (10%) ground beef7ozCalories: 425
Fats: 22 g|Protein 53 g|Carbs 0 g

greens (macro for Broccoli)4ozCalories: 34
Fats: 404 mg|Protein 3 g|Carbs 6 g

Brown rice1 cupCalories: 217
Fats: 2 g|Protein 5 g|Carbs 45 g

Meal 4: Chicken breast8ozCalories: 179
Fats: 885 mg|Protein 38 g|Carbs 5 g

Asparagus8 spearsCalories: 26
Fats: 154 mg|Protein 3 g|Carbs 5 g

Meal 5: 2 scoops Cytosport Muscle Milk1 hour before workoutCalories: 310
Fats: 12 g|Protein 32 g|Carbs 19 g

2 scoops Cytosport Monster Milk Post workoutCalories: 310
Fats: 6 g|Protein 50 g|Carbs 13 g

Meal 6: Chicken breast8ozCalories: 179
Fats: 885 mg|Protein 38 g|Carbs 5 g

Brown rice1 cupCalories: 217
Fats: 2 g|Protein 5 g|Carbs 45 g

greens (macro for Broccoli)4ozCalories: 34
Fats: 404 mg|Protein 3 g|Carbs 6 g

Meal 7: Casein shake mixed w/ ice to make Ice cream texture1 scoopCalories: 110
Fats: 1 g|Protein 25 g|Carbs 1 g

[ Sean Sarantos's Fit 360 Program ]
Related Articles Let's Cook With Anthony Catanzaro! Why Your Kids Should Never Eat French Fries. How Can You Make A Bland Diet Appealing? View All Eating Tips Articles About The Author Dustin Lapray VIEW AUTHOR PAGE Dustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level!

View All Articles By This Author --> RATE THIS ARTICLE POOR 12345678910 EXCELLENT OVERALL RATING N/A

Out of 10

2 Ratings

SUCCESS: Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page. You will be notified when others reply to your comment.--> ERROR: Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. Integer mattis. Lorem ipsum dolor sit amet 3 Comments Showing 1 - 3 of 3 Comments Previous 1 Next Previous 1 Next Follow This Discussion by: Email comment on this articleLog In to Comment(5 characters minimum)

notify me when users reply to my comment

Rep Power: 75

rep this user seamussilas

the nutrition plan shown doesn't match what he says in the video?

Article Rated: 0 Feb 8, 2012 12:32am | report Body Stats ht: 6'1" wt: 175 lbs bf: 5.0% Permalink

Rep Power: 2783

rep this user aaronagis

very cool video, interesting diet...

Article Rated: 0 Feb 8, 2012 8:13am | report Body Stats ht: 6'1" wt: 186 lbs bf: 12.9% Permalink

Rep Power: 10

rep this user vluedragon

Excelent article but i have irritable bowel by stress, that diet could kill me. Good look for the others

Article Rated: 0 Feb 12, 2012 11:05am | report Body Stats ht: 5'10" wt: 170.5 lbs bf: 14.1% Permalink Showing 1 - 3 of 3 Comments Previous 1 Next Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product CytoSport Muscle Milk

FREE SHIPPING on Orders Over $49! CytoSport Muscle Milk is Nature's Ultimate Growth Formula! It Contains Creatine, Protein, Growth Peptides, & More! - Bodybuilding.com - Lowest Prices!

Learn More about CytoSport Muscle Milk! Member Login USERNAME / EMAIL PASSWORD Remember Me Forgot Login Info? Information. Motivation. Supplementation.

Give Us Feedback: Report A Problem
Site Feedback Follow Us: Twitter Facebook RSS Feeds Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com

Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map

© 2011 BodyBuilding.com, LLC. All rights reserved. BodyBuilding.comsm and BodySpace® are trademarks of BodyBuilding.com, LLC.

© Bodybuilding.com, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411

View the Original article

NFL Combine Trainer: Precision Nutrition Equals Maximum Performance

For Sports Agility and Speed Sports Endurance Sports Strength and Power Sports Football MMA Fighting MMA Previews MMA Reviews Rugby Strength And Power For Sports UFC Performance Improvement

--> --> Think of your body as a high performance engine, and don't pump it full of regular gas. It needs high octane fuel to open up and perform at its peak - on and off the gridiron. Email More by Pete Bommarito Feb 01, 2012

Pro athletes are a special breed, requiring more and better nutrients than mere mortals. They think of food as fuel, their ticket to training harder. The correct approach can increase performance, decrease recovery time and provide enough energy to power through workouts.

Football, specifically, is an anaerobic sport characterized by repeated bouts of explosive strength. Playing well requires higher amounts of protein to build and repair fast-twitch muscle fibers, as well as a constant supply of carbohydrates to refuel your body's glycogen stores. Essential vitamins, which can come from whole foods or supplementation, can help athletes heal properly.

NFL Combine Trainer: Nutrition - 6:07

Performance nutrition comprises three whole-foods meals and several snacks throughout the day. This includes pre- and post-workout shakes. Anaerobic athletes need as much as 1 to 2 grams of protein per day. Focus on food amounts but make sure it's quality! Select foods tampered with the least (as close to their natural state as possible). Avoid foods grown with hormones, chemicals, or anything foreign to your body. Favor organically grown fruits and vegetables as well as grass-fed meats.

Athletes need carbohydrates to fuel activity in the gym and on the field. Shoot for low-glycemic carbohydrates that provide fuel at a steady rate. Good choices include vegetables, legumes, whole grains and even potatoes.

Chicken: Eat it off the field, don't be one in the game.

Not Sure Where To Start?

Enter your information into the calculator below and you're ready to go! Macrountrients are given "per meal" based on 5 meals per day.

Enter Your Weight
Enter Your Height
Enter Your Age
Enter Your Gender
Enter Your Goal Select One---------PoundsKilograms Select One---------InchesCentimetersSelect One---------MaleFemaleSelect One---Fat LossMuscle BuildingMaintenance Total Calories
Carbs
Protein
Fats

In addition to the whole food meals below, eat 2 to 3 snacks per day and consume 1 to 2 servings of whey protein, preferably with some carbohydrates mixed in before and after training. One serving of protein mixed in 2% organic milk before and after training totals 500 calories, 66 grams of protein and 24 grams of carbohydrates. Don't forget to include this in your daily total!

Below are example meal plans following athletic performance nutrition principles. It's okay if your numbers don't fall squarely into this amount. Adjust the food quantity to fit your profile.

Meal PlansBreakfast - Shake 1 1/2 Cup Organic Whole Milk 75 calories, 6 grams carbs, 4 grams protein,4 grams fat

1.5 Scoops Whey Protein Powder 172.5 calories, 14.3 grams carbs, 22.5 grams protein,1 gram fat

1/2 Banana 60 calories, 15 grams carbs, 1 grams protein,0 gram fat

1 Tbsp 100% Pure Maple Syrup 52 calories, 13 grams carbs, 0 grams protein,0 gram fat

1/4 Cup Quaker Old Fashion Oatmeal (slow cooked) 76 calories, 13 grams carbs, 2.5 grams protein, 1.5 gram fat

1 Organic Raw Egg 70 calories, 1 grams carbs, 6 grams protein, 5 gram fat

Ice To Taste

Totals: 505 calories, 62 grams carbs, 35 grams protein, 11 grams fat

Breakfast - Shake 2 1/2 Cup Organic Whole Milk 75 calories, 6 grams carbs, 4 grams protein,4 grams fat

1 Scoops Whey Protein Powder 115 calories, 9.5 grams carbs, 15 grams protein,1 gram fat

1/2 Banana 60 calories, 15 grams carbs, 1 grams protein,0 gram fat

1 Tbsp 100% Pure Maple Syrup 52 calories, 13 grams carbs, 0 grams protein,0 gram fat

1/4 Cup Quaker Old Fashion Oatmeal (slow cooked) 76 calories, 13 grams carbs, 2.5 grams protein, 1.5 gram fat

1 Organic Raw Egg 70 calories, 1 grams carbs, 6 grams protein, 5 gram fat

Ice To Taste

Also Include

Banana 90 calories, 21.8 grams carbs, .75 grams protein, 0 grams fat

1 Oz Sunflower Seeds - Raw 174.1 calories, 5.3 grams carbs, 6.5 grams protein, 14.1 grams fat

Totals: 712 calories, 84 grams carbs, 35 grams protein, 25 grams fat

Breakfast - Shake 3 1 cup Organic Whole Milk 150 calories, 12 grams carbs, 8 grams protein, 8 grams fat

3 Scoops Whey Protein Powder 345 calories, 29 grams carbs, 45 grams protein, 2 grams fat

1 Banana 120 calories, 29 grams carbs, 1 grams protein, 0 grams fat

2 Tbsp 100% Pure Maple Syrup 104 calories, 27 grams carbs, 0 grams protein, 0 grams fat

1/2 cup Quaker Old Fashion Oatmeal (slow cooked) 151 calories, 26 grams carbs, 5 grams protein, 3 gram fat

2 Organic Raw Egg 140 calories, 1 gram carbs, 12 grams protein, 9 grams fat

Ice To Taste

Totals: 1010 calories, 123 grams carbs, 71 grams protein, 22 grams fat

Lunch/Dinner Weight Gain Option 1 6 oz Baked Salmon - Wild Caught 301 calories, 0 grams carbs, 46.6 grams protein, 12.8 grams fat

1 Tbsp Organic Whole Sour Cream 30 calories, 0.5 grams carbs, 0.5 grams protein, 2.5 grams fat

2 Oz Mango 37 calories, 9.6 grams carbs, 0.29 grams protein, 0.15 grams fat

1 Cup White Rice, Long Grain - Not Enriched 199 calories, 44.5 grams carbs, 4.25 grams protein, 0.44 grams fat

1 Tbsp Kerry Gold Organic Butter 100 calories, 0 grams carbs, 0 grams protein, 11 grams fat

12 Strawberries 96 calories, 22.5 grams carbs, 1.5 grams protein, 0 grams fat

1 Cup Raw Pineapple 84.47 calories, 19 grams carbs, 0.61 grams protein, 0.67 grams fat

Salad: 1 Cup Raw Spinach 16.04 calories, 1.96 grams carbs, 1.6 grams protein, 0.2 grams fat

1/2 Cup Carrots And Cucumbers (1/4 Cup Each)48 calories, 3.55 grams carbs, 0.35 grams protein, 3.61 grams fat

1/2 Cup Diced Tomatoes And Croutons (1/4 Cup Each)39.9 calories, 7.3 grams carbs, 1.2 grams protein, 0.6 grams fat

1 Tbsp Ranch Dressing From Scratch70.34 calories, 1.5 grams carbs, 0.11 grams protein, 7.1 grams fat

Totals: 1022 calories, 110 grams carbs, 57 grams protein, 39 grams fat

Lunch/Dinner Weight Gain Option 2

Meatballs With Spices: 5 Oz Ground Buffalo337 calories, 0 grams carbs, 34 grams protein, 21 grams fat

1/2 Organic Egg40 calories, 1 grams carbs, 3 grams protein, 2.5 grams fat

Organic Breadcrumb60 calories, 11 grams carbs, 2 grams protein, 0.87 grams fat

Organic Liver40 calories, 1 grams carbs, 5.5 grams protein, 1 grams fat

Combine ingredients and form into balls. 1 Cup Whole Wheat Pasta185 calories, 37.2 grams carbs, 7.46 grams protein, 0.76 grams fat

1/2 Cup Marinara Sauce97 calories, 12.7 grams carbs, 2 grams protein, 4.19 grams fat

1/2 Mango72.5 calories, 17 grams carbs, 0 grams protein, 0 grams fat

1 Apple88 calories, 22 grams carbs, 0 grams protein, 0 grams fat

2 Cups Steamed Broccoli110 calories, 16 grams carbs, 9.24 grams protein, 1.08 grams fat

Totals: 1029 calories, 118 grams carbs, 63 grams protein, 32 grams fat

Lunch/Dinner Weight Gain Option 3 7-8 Oz Chicken Breast Stuffed With Broccoli/Cheddar137 calories, 0.24 grams carbs, 27 grams protein, 3.1 grams fat

1/2 Oz Kerry Gold Organic Cheddar Cheese53 calories, 0.48 grams carbs, 4.03 grams protein, 3.9 grams fat

1/4 Cup Broccoli8 calories, 1.15 grams carbs, 0.66 grams protein, 0.08 grams fat

1 Cup White Rice, Long Grain - Not Enriched199 calories, 44.5 grams carbs, 4.25 grams protein, 0.44 grams fat

12 Strawberries 96 calories, 22.5 grams carbs, 1.5 grams protein, 0 grams fat

1 Orange88 calories, 21 grams carbs, 1 grams protein, 0 grams fat

1 Oz Mixed Nuts 183 calories, 6 grams carbs, 6 grams protein, 15 grams fat

10 Asparagus Spears48 calories, 8 grams carbs, 4 grams protein, 0 grams fat

Salad: 1 Cup Raw Spinach16.04 calories, 1.96 grams carbs, 1.6 grams protein, 0.2 grams fat

1/2 Cup Carrots And Cucumbers (1/4 Cup Each)48 calories, 3.55 grams carbs, 0.35 grams protein, 3.61 grams fat

1/2 Cup Diced Tomatoes And Croutons (1/4 Cup Each)39.9 calories, 7.3 grams carbs, 1.2 grams protein, 0.6 grams fat

1 Tbsp Ranch Dressing From Scratch70.34 calories, 1.5 grams carbs, 0.11 grams protein, 7.1 grams fat

Totals: 985 calories, 118 grams carbs, 52 grams protein, 34 grams fat

Lunch/Dinner Weight Loss/Maintenance Option 1 6-8 Oz Sauteed Grouper - Wild Caught189 calories, 0 grams carbs, 42.2 grams protein, 2.2 grams fat

1 Tbsp Organic Whole Sour Cream30 calories, 0.5 grams carbs, 0.5 grams protein, 2.5 grams fat

2 Oz Mango37 calories, 9.6 grams carbs, 0.29 grams protein, 0.15 grams fat

1/4 Cup Brown Rice, Long Grain - Not Enriched54 calories, 11 grams carbs, 2 grams protein, 1 grams fat

1 Cup Grapes68.4 calories, 15.8 grams carbs, 0.58 grams protein, 0.32 grams fat

1 Cup Green Beans52.03 calories, 9.86 grams carbs, 2.36 grams protein, 0.35 grams fat

Salad: 1 Cup Raw Spinach16.04 calories, 1.96 grams carbs, 1.6 grams protein, 0.2 grams fat

1/2 Cup Carrots And Cucumbers (1/4 Cup Each)48 calories, 3.55 grams carbs, 0.35 grams protein, 3.61 grams fat

1/2 Cup Diced Tomatoes And Croutons (1/4 Cup Each)39.9 calories, 7.3 grams carbs, 1.2 grams protein, 0.6 grams fat

1 Tbsp Ranch Dressing From Scratch70.34 calories, 1.5 grams carbs, 0.11 grams protein, 7.1 grams fat

Totals: 604 calories, 61 grams carbs, 51 grams protein, 18 grams fat

Lunch/Dinner Weight Loss/Maintenance Option 2 2 Medium Organic Turkey Legs (Marinate overnight if possible)354 calories, 0 grams carbs, 48 grams protein, 16.6 grams fat

1 Baked Sweet Potato124 calories, 24.1 grams carbs, 1.06 grams protein, 2.64 grams fat

12 Strawberries 96 calories, 22.5 grams carbs, 1.5 grams protein, 0 grams fat

10 Asparagus Spears48 calories, 8 grams carbs, 4 grams protein, 0 grams fat

Totals: 622 calories, 55 grams carbs, 55 grams protein, 19 grams fat

Lunch/Dinner Weight Loss/Maintenance Option 3 6 Oz Chicken Parmigiana 276 calories, 29 grams carbs, 22 grams protein, 8 grams fat

1/8 Cup Kerry Gold Organic Swiss Cheese48 calories, 8 grams carbs, 4 grams protein, 0 grams fat

Marinara Sauce (As much as required)

1 Orange88 calories, 21 grams carbs, 1 grams protein, 0 grams fat

1/2 Oz Sunflower Seeds - Raw 87 calories, 2.7 grams carbs, 3.2 grams protein, 7 grams fat

2 Cups Steamed Broccoli110 calories, 16 grams carbs, 9.24 grams protein, 1.08 grams fat

Totals: 604 calories, 69 grams carbs, 39 grams protein, 19 grams fat

[ NFL Combine Trainer ]

Related Articles Monster In The Middle: Follow The Ray Lewis Playoff Workout NFL Combine Trainer: Pete Bommarito NFL Training Guide - Rise To The Next Level NFL Combine Trainer: 3-Cone Drill For Super-Agility View All Football Articles About The Author Contributing Writer VIEW AUTHOR PAGE Check out these awesome articles by some of the best writers in the industry.

View All Articles By This Author --> RATE THIS ARTICLE POOR 12345678910 EXCELLENT OVERALL RATING N/A

Out of 10

1 Ratings

SUCCESS Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page. You will be notified when others reply to your comment.-->   ERROR: You can only post one comment per 15 seconds.   2 Comments Showing 1 - 2 of 2 Comments Previous 1 Next Previous 1 Next comment on this articleLog In to Comment(5 characters minimum.)

notify me when users replay to my commentnotify me when any new comments are posted

Rep Power: 10

rep this user Saderone

10000 calories per day? this is what calculation show. 89kilos, 178cm height, fat loss... and shows about 10000 calories. is this possible? :D

Article Rated: 0 Feb 1, 2012 5:50am | report BodyStats 5 '10", 196.46 lbs 11% BF Permalink You, wrightbody, jackknife, and 4 others like this

Rep Power: 19310

rep this user TLemun

The calculator has been updated. You should get a better result now.

Feb 1, 2012 4:50pm | report BodyStats 10 ', 154.2 lbs 17% BF Permalink Showing 1 - 2 of 2 Comments Previous 1 Next Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product MuscleTech NeuroCore

Energy - Focus - Muscle - Pump - Strength!

Learn More about MuscleTech NeuroCore! Member Login USERNAME / EMAIL PASSWORD Remember Me Forgot Login Info? Information. Motivation. Supplementation.

Give Us Feedback: Report A Problem
Site Feedback Follow Us: Twitter Facebook RSS Feeds Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com

Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map

© 2011 BodyBuilding.com, LLC. All rights reserved. BodyBuilding.comsm and BodySpace® are trademarks of BodyBuilding.com, LLC.

© Bodybuilding.com, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411

View the Original article