Calisthenics: Eat to get shredded for summer

Here’s the diet Heria relies on to help maintain his six-pack abs.

Calisthenics athlete Chris Heria keeps himself in peak condition year-round, but like most people, he steps up his game in the summer, aiming for an even more shredded physique. In a new YouTube video, Heria shared the diet he relies on to lose those last few pounds and get extra-lean.

Heria begins by acknowledging that everyone has different genetics and is coming from a different place on the continuum of their weight loss and fitness progress, so his diet is not meant to be a one-size-fits-all approach. What works for Heria, in other words, might not necessarily work for you. That said, the meal plan is what’s helped him stay fit for the better part of 10 years.

As you might suspect, Heria’s diet tends to be heavily protein-centric—he shoots for at least one gram per pound that he weighs. Here’s the breakdown of protein sources and macros that Heria covers in the video above:

  • Haddock (6 ounces)
    50 grams of protein
    0 carbs
    1g fat
    230 calories
  • Salmon (8 ounces)
    45 grams of protein
    0 carbs
    29g fat
  • Lean Chicken Breast
    87 grams protein
    0 carbs
    10g fat
    468 calories
  • Eggs
    7g protein
    0g carbs
    5g fat
    80 calories
  • Protein Shake
    20g protein
    0g sugar
    7g carbs
    1 g fat
    100 calories

Heria also adds that he includes healthy fats from sources such as avocados and nuts, and works in plenty of veggies like spinach and broccoli. He also gets carbs from sources like sweet potato, quinoa, protein pasta, as well as fruits like blueberries and apples to help fuel his workouts, especially on heavier lifting days.

He’s quick to add, however, that fruit makes up the bulk of his sugar intake, presumably meaning he doesn’t eat sweets, and doesn’t drink alcohol—two major hurdles to weight loss that most people run into. Thankfully, it’s okay if you want to enjoy an occasional drink while trying to get back in shape. We asked a nutritionist to break down the healthiest ways to drink alcohol in moderation as you work toward the fitness goals of your own.


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