Spring Break Nutrition

In essence, getting lean and ripped comes down to burning more calories than you consume in a day. If you’re able to do this consistently than this caloric deficit will lead to weight loss via burning of fat. For the sake of this article, we recommend reducing your fats and carbs intake slightly while keeping your protein at a normal to slightly higher than normal level.

When we talk about good carbs, we’re referring specifically to consuming unprocessed carbs like sweet potatoes, oats, brown rice, fruits, veggies, etc. Bad carbs refer to foods that are processed like candy, chips, soft drinks and enriched products.

Bad sources of fat include processed foods with trans fat in them such as french fries and dessert mixes. Whereas good sources of fat can be found in foods like avocados, nuts and olive oil.

Here are some dietary tips that will help you get lean and shredded:

  • Immediately upon waking, consume 8 oz. of water.
  • Reduce your serving size of complex carbs and increase your intake of fibrous carbs.
  • Consume as much salad as you’d like, topped with ½ tbsp. of balsamic vinaigrette.
  • Use cayenne pepper as a condiment whenever possible.

Here’s a sample diet for a 200-lbs. man looking to get lean and shredded for Spring Break:


Meal 1:
*1 capsule of EPIQ™ RIPPED with 8 oz. of water 30 to 60 minutes before Meal 1.
*1 caplet EPIQ™ SHRED with 8 oz. of water 30 to 60 minutes before Meal 1.

1 whole egg
1 cup spinach
½ cup veggies of your choice
1 slice Ezekiel toast
Meal 2:
4 oz. lean protein
1 cup green veggies
Example: Grilled chicken breast with asparagus
Meal 3:
4 oz. lean protein
½ cup brown rice
1 cup green veggies
Meal 4:

Pre-workout

*2 scoops EPIQ™ RUSH pre-workout with 16 oz. of water.
*1 serving (5 softgels) of EPIQ™ PHOSPHATIDIC ACID 30 minutes before training.

Post-workout

1 scoop EPIQ™ ISOLATE w/ water or almond milk.
1 apple
1 tbsp. natural peanut butter
Meal 5:
*1 capsule of EPIQ™ RIPPED with 8 oz. of water 30 to 60 minutes before Meal 5.
*1 caplet EPIQ™ SHRED with 8 oz. of water 30 to 60 minutes before Meal 5.

4 oz. lean protein
1-2 cups green veggies
Meal 6:
½ cup cottage cheese
1 tbsp. cinnamon
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