Rich Piana was a bodybuilder, fitness professional, and entrepreneur who had a passion for inspiring others to reach their goals.
He was well known for his unique muscle-building diet that he followed religiously in order to achieve the physique of his dreams.
His diet consisted of 8 meals per day with an emphasis on high protein and healthy fats.
Each meal contained specific ingredients designed to provide him with the adequate amount of energy needed for intense workouts as well as enough nutrients to help build lean muscle mass.
Rich Piana’s diet is still widely used by many bodybuilders today looking to increase their strength and size while.
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Rich Piana’s muscle-building diet is designed to help those who are serious about gaining size and strength.
His plan relies on high-protein foods like chicken, beef, fish, protein powder, mass gainer, eggs, and Greek yogurt that supply the body with essential nutrients for muscle growth.
Piana also incorporates shakes and snacks between meals for an optimal nutrient balance.
To finish off the day right, Rich usually has a pint of Ben & Jerry’s chocolate fudge brownie ice cream every night.
In this article, we will discuss each meal in more detail as well as how they can be incorporated into your own diet to build muscle and gain size.
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We will also look at any benefits associated with eating these types of meals as well as any potential risks that may come when using this diet for an extended period of time.
Rich Pianas Insane Muscle Building Diet
Meal #1 Breakfast
Rich typically starts his day with a breakfast of 10 egg whites, 4 packets of oatmeal, and 2 scoops of whey protein. This meal provides both slow-digesting carbs and plenty of protein to fuel him through the day.
Meal #2 Muscle building shake
Consisting of 2 scoops of whey protein powder, 2-4 scoops of mass protein powder, a banana, and some peanut butter for meal number two. This provides more slow-digesting carbs and a good amount of healthy fats in addition to the protein from the whey powder.
Meal#3 Chicken breast and brown rice (pre-workout meal)
Meal number three is 3 chicken breasts and 2 cups of brown rice. He typically works out after this meal to take advantage of the protein and carbs.
Meal#4 Muscle-building shake (post-workout meal)
Meal four is another shake consisting of 2 scoops of whey protein powder, 2-4 scoops of mass protein powder, a banana, and some peanut butter.
Meal#5
Meal five consists of 10 ounces of either lean steak, fish, chicken, or pork and 2 cups of brown rice or a baked potato. Rich explains that this meal can vary depending on what he feels like eating that day.
Meal#6 protein pudding
For meal number six, Rich eats a fat-free Greek yogurt mixed with 2 scoops of whey protein powder. This creates a low-fat pudding like consistency that provides around 80 grams of protein.
Meal#7 Dinner
Finally, Rich goes out dining for dinner and pretty much eats whatever he feels like but tries to stay health conscious in his choices. An example of this would be 2 burritos and 2 tacos from a Mexican restaurant, or a couple of burgers.
Meal#8 Ben and Jerry’s Ice Cream
To finish off the day, Rich eats a pint of Ben & Jerry’s Chocolate Fudge Brownie ice cream for dessert. He explains that this is something he enjoys but it is not a must-have in creating a great physique.
In conclusion, applying Rich Piana’s muscle-building diet to your own bodybuilding routine can help you build size and strength quickly.
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The key is to make sure you are eating enough protein and slowly digesting carbs throughout the day, in addition to getting adequate rest for recovery. Finally, don’t forget about having a little indulgence every once in a while!
Good luck on your journey to success!
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*Note: Please keep in mind that this is not medical advice, and everyone should consult a certified dietitian or physician before making any changes to their diet. Additionally, this article is not endorsed by Rich Piana himself. It is simply an analysis of his typical eating habits. Thank you for reading!*
