Pro calisthenics athlete Chris Heria is about as ripped as they come, and he regularly shares insights into how he eats and trains to maintain that lean physique while also building strength and muscle. In a new video on his YouTube channel, Heria cooks five different lunches which he eats throughout the week to support his gains.
Sirloin steak with grilled onions and Greek salad (416 calories)
Rather than using butter or oil in the pan to brown the onions and sear the steak, Heria uses a zero-calorie avocado spray. “It’s very important to be conscious of exactly what you’re cooking with,” he says. “A lot of condiments and different things you can use to enhance the flavor can also add a bunch of unwanted calories.”
Open tuna sandwich (379 calories)
Tuna has long been a go-to ingredient for Heria as it’s cost-effective and great for supporting gains. “Plus the calories are so low you can technically make two,” he says. “This is a super light meal that’s packed with protein and will get you absolutely shredded.”
Chicken and protein pasta with spinach (495 calories)
“I don’t always eat pasta, but when I do, it’s protein pasta,” says Heria. He adds that cooking down a cup of spinach with some garlic is an easy (and delicious) way to pack more super greens into a meal.
Baked chicken wings (475 calories)
The drawback of this meal is the time it takes to prepare it, but Heria promises the taste will be worth the wait. “A perfect and delicious meal for those of you on the ketogenic diet,” he says.
Chicken stuffed sweet potato (455 calories)
The final meal is a take on stuffed baked potato skins, complete with sour cream, chives, and parmesan cheese. “These dishes are super simple to make and they taste absolutely delicious,” says Heria. “And best of all, they’re high in protein and low in calories, which are the main ingredients for growing solid lean muscle and simultaneously getting shredded.”
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