Training is an art, but eating for growth is a science. And it's one that IFBB pro Roman "Rex" Fritz has dialed in down to the gram. Here's his masterwork, for the price of $100 a week!
When we at Animal tasked IFBB pro Roman "Rex" Fritz with concocting a bodybuilding meal plan for $50 a week, he unleashed the whole milk-guzzling ode to the calorie that helped him make the most of his teen years.
When the challenge got upgraded to "Huge on a Hundred," he got more scientific. This world-class competitor used his trademark German precision to craft a menu built around the classics, but with room for some color and variety, too.
Huge On A Hundred With Roman Fritz
Watch the video - 22:55
The one thing this new plan shared with his $50 plan? If you don't get huge on it, that's entirely on you and your training.
This is how the pros grow. Get out your rice cooker and open wide.
Pro-Level Protein
Put a Benjamin in some lifters' hands, and they'll have visions of eating like a king. Somewhere after the bacon-wrapped filet, between the cheese course and the after-dinner brandy, they'll run out of money without having done anything to help add quality mass.
Don't eat like a king; eat like a pro. Use your extra dough to add a little diversity—and some extra protein and nutrients—on top of what you know works for your goals. In Fritz's case, he upgraded his six-whole-egg breakfast from "Big on a Budget" to a five-whole-egg omelet with an extra 8 ounces of egg whites poured in. That may not sound like much, but it provides a net gain of 19 grams of protein. German precision indeed.
Fritz rounded off his daily protein intake with two meals of his standby boiled chicken breasts—and you can keep your sauces, thank you very much. "I keep my chicken bland," he says. "I'm not going to tell you to put some crazy shit on it if I don't do it, because this is my 'Huge on a Hundred,' and we're going to do it the way I do it." A little black pepper, chili powder, and some raw ginger on the side, and he's good to go.
The final protein source: a can a day—the big 9-ounce one, not the puny one—of albacore tuna. That's over 260 grams of protein per day all told, not including two protein shakes of 50 grams apiece. Seriously, growth is inevitable. Just chew and swallow.
Fritz's Personal Meal Prep Tips
- Use kitchen shears instead of a knife when possible. It's faster, safer, and easier.
- Know your textural tastes. Fritz likes his oats dry, but his rice soggy. And you?
- Your shaker bottle doubles as an egg scrambler. Ingenious!
- The water you use to boil chicken is perfectly safe to use for veggies, too.
- The more colorful a pepper, the more nutrients it contains. So, choose red over green.
Don't Fear the Carb
While the rest of the fitness world continues its on-again, off-again dalliance with low-carb eating, elite bodybuilders always have and always will eat carbs without apology. And when they want to add size, they eat more of them.
Case in point: When Fritz looked at a bag of rice on the shelf in the Thriftway, he didn't see two weeks' worth of half-cup servings; he doubled his grains to double his gains. "You could go higher carb and have the whole frickin' bag in a week and go with a whole cup dry for three meals a day," he says. "You wanna gain, yeah? You wanna get huge, right?"
At this point, someone inevitably chimes in, "But what about brown rice? Isn't that healthier?" as if simply asking the question will get them an award. So let's see... Double the cooking time, triple the chewing, and more need for flavoring, all to get a negligible amount of extra protein and fiber? Not for this pro.
Just watch and learn, little man. Get your fiber from vegetables and your protein from eggs and animals. Then get your carbs from white rice. It's that simple.
Veggies? Yes, Veggies
We've had a few Animal shopping challenges wrap up without a single fruit or vegetable within earshot of the cart. That's not how Fritz grows. He tends his garden along the way.
Yes, of course he takes his Animal Pak every morning along with his oats and eggs, but he also adheres to the unarguable philosophy of "the more vitamins you get, the better." This is why each of his three daily epic rice-and-chicken meals comes with a heaping helping of asparagus and red peppers, all boiled in the same water he used to boil his chicken breasts. "Get your fiber, your greens, and a lot of colorful stuff in your food," he commands.
As if that weren't enough, he also found room in his budget for the proverbial apple a day—in other words, more fiber, more color, and more nutrients. There's room for it in yours, too, if you look hard enough.
The Well-Rounded Weight Gainer
Four solid food meals and a post-workout shake is enough to help anyone grow. But pros aren't just anyone, which is why Fritz saved room for one last caloric bounty, to help him build the perfect gainer shake.
In "Big on a Budget," he wrapped up his day with 2 scoops of Universal Casein Pro with half a cup of oats added in. This time, he upgraded the same shake with 2 tablespoons of peanut butter, to add calories and get plenty of healthy fats. And this peanut butter doesn't come from one of those "use it up over the course of a month or so" jars, either. He divides the entire jar out day by day, like every other item on his list, to use it all up in seven days.
The result, he promises, is "a good well-rounded weight-gainer shake. Because that's what we want to do here. We want to get huge."
Whole eggs: 5
Egg whites: 8 oz.
Oatmeal: 1 cup
Rice: 1 cup (dry weight)
Chicken breast, boiled: 8 oz.
Asparagus, chopped and boiled: 100 g
Red and yellow peppers, chopped and boiled: 6-7 oz.
Apple: 1
Albacore tuna: 9 oz. can
Rice: 1 cup (dry weight)
Rice: 1 cup (dry weight)
Chicken breast, boiled: 8 oz.
Asparagus, chopped and boiled: 100 g
Red and yellow peppers, chopped and boiled: 6-7 oz.
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