Roman Fritz's Cheat Day and Diet Plan for Bodybuilding

[Music] okay good nothing scientific behind

it no crazy machines just basic movements barbells dumbbells that's

[Music] it what's up guys thanks for tuning in this is Roman Fritz here from my kitchen

we're 10 weeks out from the Tempa Pro my weight when I started was 274 lbs and now 2 weeks into the diet I'm

already down 6 kilos 6 kilos is about 12 to 13 lb no 13 lb or so that was a little

fast so today after two weeks on the diet Jordan and I and my friend Peter decided to throw in

a cheat day which basically means that I got to eat the whole day whatever I want and

how much I want that's why I got me some cereal over

here and I also got some ice cream in the freezer and a couple cookies you know

maybe go out to have a burger later yeah you you can follow me and check out the food I've eaten on my

Instagram Channel which is at Roman Fritz so let's get to it today since I've gotten so many questions and

requests about um talking about my diet and my supplementation that I figured yeah why

not I'm going to explain to you the types of food that I'm eating 10 weeks out from the show

and I'm also going into the supplements a little bit for carbohydrates I keep it pretty

simple I only eat the carbohydrates that I like

and which basically boils down to two types of carbs we've got

oats I have the basic everyday oatmeal in the morning just like a lot of you guys have

and I have rice cakes yes rice cakes I hate rice with a passion I hate cooking it I hate eating it brown white jasmine

buz Marty I don't care I just don't like it and that's why I eat rice cakes so I like those I eat them it

works and that was that for protein right now now I'm keeping it pretty simple too I like to stick to only a few

basic selections of food right now we are having egg whites three times a day three times a day I have 21 egg

whites and I have either chicken breast or turkey breast I don't you know distinguish a

lot between the two I just get whatever is on sale or whatever I have at the store or whatever I like more at the

moment you know the chicken is a little more tender and um turkey has a little more

toughness to it but it gets drier when you cook it so chicken or turkey also four times a day and each serving has 75

gram of protein so I have seven servings of protein a day and all of them have about 75 gam of protein

and for carbs I started with 1,000 gram of carbs from the offseason I dropped it down to

800 for the first two weeks divided over seven meals and like I said I've lost quite

some weight now so we're throwing in a high food day with literally as much as I want whatever I want there's

no no bounce Aries today okay it works for me I've done it before I've done it in 2013 I done when I won my Pro card in

2014 I didn't do it last year uh when I got ready for a pro debut and I think I look

worse and yeah I lost a lot of muscle there came in flat and I didn't didn't have that you

know that kind of this healthy fr fresh appearance on stage so this year I'm putting the cheat meals the cheat days

back in then little side note on the vegetables I just eat whatever I like

okay vegetables I don't you know make a big signs out of that I

have asparagus I got Peppers zuccini um cucumbers

salads I just basic basically have those in unlimited quantities and uh yeah nothing much to

say about that next up are the supplements as most of you know I'm sponsored by animal you can follow their

Instagram channel on animal pack at animal pack and I obviously take the

products whenever I talk about supplements Trust trust me I'm not bullshitting you I tell you exactly what

I take what I say is the truth and I'm not going to you know lie about taking something when I'm not taking it so this

is what I'm taking right now it might change later in the diet maybe incorporate a fat burner or something

but right now I'm keeping it simple with the basic simple supplements such as a multivitamin animal

pack I I've been taking this for years and it has done my body good and I also take essential fatty acids in the form

of animal Omega two packs of each a day and consider both of them deliver your body

essential nutrients that it needs to perform optimally and obviously to burn fat and to grow so this is nor either or

type situation okay the nutrients in those supplements you have to take them in whether you take it

in supplement form or in nutritional form I just use supplements as an insurance policy because I know on a

limited diet I won't be able to every day have enough omega3 6 9 s essential fatty acids and enough vitamin c d e a b

zinc magnesium calcium whatever okay so take supplements animal pack animal Omega and

those bases are covered next on the list I also add extra

supplements because I train twice a day and I'm going through a lot of you know torture my body Burns through a lot of

minerals and all that so I add a couple sub a couple things I add extra which is first vitamin C I take about 2 G three

times a day with breakfast and after each training session I add zinc and magnesium before

I go to bed and make sure it's chelated zinc and magnesium 100 mg of chelated zinc

which also helps a little bit with acne because it dries out the skin and I take 400 milligram extra of

magnesium right before bed which I really feel helps with relaxation and keeps my muscle smooth from

cramping during the next day then I add vitamin D I take 10,000 units of vitamin D day Dave Palumbo has

recommended that to me and ever since I've Incorporated this into my daily regimen I feel a big difference I'm not

going to you know give you all the details about the benefits of vitamin D right

now because the video would take twice as long I'm just telling you it's good if

you want to get specifics Google it okay same thing goes for curcumine curcumine I use the super bio

curcumine by life extension has been recommended to me by my friend Jordan and I think he's got the idea from Scott

Dr Scott Stevenson thanks for that doc uh it's it had has anti-inflammatory purposes it

works awesome in that regard and I take those twice a day in the morning on an empty stomach and I

take it after my second training session which is like semi empti stomach situation twice a day two caps works

great again if you want more uh specifics just Google it I have a joint supplement this is

just a basic uh White container because I've mixed this myself it is a copy of Dave Palumbo's uh alized product it

contains uh very high amounts of MSM glucosamine and chondrotin 10 G of this powder that I've

made up myself contains 4 and 1/2 gr of glucosamine 4 and 1/2 gr of MSM and 1 G of

chondroitin it helps my joints I I feel it trust me you're going to feel it too I've mixed this myself because it's just

too expensive to import um Dave's product to Germany and he hasn't got uh a distributor yet so if you want to get

good uh if you want to get a good joint supplement get Dave's species nutrition authoriz or mix it yourself with raw

powder which tastes like battery acid but it gets the job done as well same thing goes with a F

product this is pure selum husk powder I know a lot of um online stores have it once again recommendation by Dave

Palumbo he has a product called fiber which tastes awesome but again it's just too expensive to buy or to

ship over here and um so I use the pure psyllium husk powder tastes like SAA lust

maybe but it works so I take 10 G in the morning on an empty stomach and I take 10 G half an hour before my last meal

with a half a liter of water each time then I got a couple extra supplements here from

Universal Animal Nitro my favorite amino acid product period okay I've tried a 100 different amino acids products over

the years and this is the one that stands out it delivers essential amino acids and BCAAs in a perfect ratio so it

has excellent biovailability I'm not telling you [ __ ] I really take this and I feel the difference I take two packs

in the morning on an empty stomach and depending on where I'm at in the diet or depending on how depleting a

workout was three to five packs after slash during each training session a crazy quad workout might take five

packs and an average you know bicep workout arm workout shoulders only three but this has made a difference in

my regimen I also add glutamine yes I know some of you might have heard that

glutamine doesn't work it has no Direct influence on you know muscle building and all that but it has an influence on

your gut flora and your immune system and think about that your gut Flora is good your immune system is good

you're going to absorb nutrients better and you're going to recover better and that's what's going to enhance your

performance and your muscle growth yes so that's why glutamine Works maybe it doesn't work directly ly but it helps

other things that in return will enhance your bodybuilding or your sports specific

goals and last but not least the super basic first supplement I've ever taken creatine okay

this is pure creatine Crea pure German engineered and um no transporter Matrix Matrix or [ __ ]

like that I just take 3 to 5 G which is one teaspoon after every training session and it helps me to stay full

during the diet keeps my strength up I feel it it works I've been doing it for years right up to the show 3 to 5 G post

training and that's it I think we're done here that was all the stuff I put in my body more or

less and I will update you on this maybe again at 5 weeks out let's say 5 weeks out we do another nutrition

video Until then thanks for watching I'm going to enjoy my cheat day and I also have a deep tissue

massage skin scheduled in half an hour no in 90 minutes

so enjoy your training and see you next week thanks guys e