Off-season diet

[freqfly]

I'm 8 weeks out of my 2nd NPC. Here's what I'm thinking for my off-season diet right now. I'll compete at 154 in this show, plan on doing middle weight in October.

Meal 1:
3 Omega-3 eggs
1 scoop whey isolate
2/3 cup oats (dry)

Meal 2:
10 oz Chicken
1 cup brown rice (cooked)

Meal 3: PWO
2 scoops isolate
40g carbs from waxy maize

Meal 4:
8 oz new york strip
1 yam

Meal 5:
9 oz orange roughy
1 cup asparagus

Meal 6:
2 scoops casein
1 cup 2% cottage cheese
1 tbl natty PB

2853 Cals
352 p/180 c/ 78 f

Twice per week cheat meal in place of meal 5.

Let me know what you think.

Freq

 

[3J]

not bad.. lacking phytonutrients.. one more of your fav fruits in (no melons) and veggies you'll be fine..

 

[freqfly]

What would you add in and where J?

 

[dialtone]

Meal 5:
9 oz orange roughy
1 cup asparagus

roofies mix better with vodka and cranberry, but to each his own. very very good looking diet bro, i think you'll reach middle weight.

 

[freqfly]

roofies mix better with vodka and cranberry, but to each his own. very very good looking diet bro, i think you'll reach middle weight.

Haha. Thanks dtone. I can't WAIT for the off season. Only had a 6 week break in between shows this time, wont' compete again till October so it'll be a nice break. I was also thinking on non training days, replacing the carbs on meals 3 and 4 with fats while keeping daily calories the same to minimize fat gain. Any thoughts on this?

 

[3J]

add veggies to meal two and meal four.. add an apple to meal one... let your bodies ph balance stablize a bit.... it's only gonna help you in the end...

and i agree with D... the diet does look great...

 

[freqfly]

Thanks guys. What are your thoughts in replacing the carbs with fats, keeping cals the same, on meals 3, 4 in jon training days? Or would you just leave it.

 

[Lumpo]

Just out of interest, when you say 10oz chicken, is that 10oz non cooked, or cooked?

 

[barnzy7]

If your going to add fruit Id personally add blueberries, have tons of anti-oxidants

 

[3J]

If your going to add fruit Id personally add blueberries, have tons of anti-oxidants

it's a good point.. yet i said an apple so there is no significant insulin spike..

 

[3J]

Thanks guys. What are your thoughts in replacing the carbs with fats, keeping cals the same, on meals 3, 4 in jon training days? Or would you just leave it.

sounds feasable... stick to the 180g for a while and switch it up.. keep your body guessing...

they'd both be great ways to go..

 

[DirkMoneyshot]

See my topic off season eating for the competitive bodybuilder-

Topic II: Offseason Eating - IntenseMuscle.com

Meal 1: (8:00 a.m.)

12 egg whites
1 cup Old Fashion Oats or Quaker Oat Bran Hot Cereal
1/2 cup (Blueberries, Strawberries, blackberries, or raspberries)
1/8 cup Macadamia Nuts or Walnuts

Meal 2: (11:00 a.m.)

Tuna Sandwich (consists of 8 oz. albacore, Fat Free Mayo, Sweet Relish, Tomato, Lettuce and either 7 or 12 grain Bread)

1/2 cup Plain NonFat Yogurt (Try and stay away from the sugar laiden ones)

Meal 3: (2:00 p.m.)

8 oz. Chicken Breast
8 oz. Sweet Potato
1 Granny Smith Apple

Meal 4: (5:00 p.m. - PW)

25g Whey Protein Isolate
60g Nutrex Vitargo CGL

Meal 5: (6:00 p.m. - 1 hour PW)

8 oz. Turkey Breast
1 cup Brown Rice
1 cup Raw Broccoli

Meal 6: (8:00 p.m.)

8 oz. Atlantic "FARM" Raised Salmon
6 oz. Baby Red Potatoes
1 cup Steamed Asparagus

Meal 7: (11:00 p.m.)

8 oz. Lean Hamburger (93% +)
2 cups Romaine Lettuce w/ 1 tbsp. Apple Cider Vingear and Olive Oil

 

[3J]

See my topic off season eating for the competitive bodybuilder-

Topic II: Offseason Eating - IntenseMuscle.com

Meal 1: (8:00 a.m.)

12 egg whites
1 cup Old Fashion Oats or Quaker Oat Bran Hot Cereal
1/2 cup (Blueberries, Strawberries, blackberries, or raspberries)
1/8 cup Macadamia Nuts or Walnuts

Meal 2: (11:00 a.m.)

Tuna Sandwich (consists of 8 oz. albacore, Fat Free Mayo, Sweet Relish, Tomato, Lettuce and either 7 or 12 grain Bread)

1/2 cup Plain NonFat Yogurt (Try and stay away from the sugar laiden ones)

Meal 3: (2:00 p.m.)

8 oz. Chicken Breast
8 oz. Sweet Potato
1 Granny Smith Apple

Meal 4: (5:00 p.m. - PW)

25g Whey Protein Isolate
60g Nutrex Vitargo CGL

Meal 5: (6:00 p.m. - 1 hour PW)

8 oz. Turkey Breast
1 cup Brown Rice
1 cup Raw Broccoli

Meal 6: (8:00 p.m.)

8 oz. Atlantic "FARM" Raised Salmon
6 oz. Baby Red Potatoes
1 cup Steamed Asparagus

Meal 7: (11:00 p.m.)

8 oz. Lean Hamburger (93% +)
2 cups Romaine Lettuce w/ 1 tbsp. Apple Cider Vingear and Olive Oil

now thats a balanced diet.. BUMP.. two thumbs up

 

[freqfly]

Superb looking diet! J would I see more benefit going with 7 meals in off season rather than 6?

 

[3J]

Superb looking diet! J would I see more benefit going with 7 meals in off season rather than 6?

imo the more you spread your meals the better it is for you.. if you can do 7 do it..

the most iv ever done is 6 plus a pwo shake and bagel.....

if i could do 8 i would... my schedule doesn't permit it...

 

[RJ]

imo the more you spread your meals the better it is for you.. if you can do 7 do it..

the most iv ever done is 6 plus a pwo shake and bagel.....

if i could do 8 i would... my schedule doesn't permit it...

my last off-season diet i was getting up in the middle of my sleep cycle and having a shake. lol Only way I could get 8 meals in.

 

[3J]

my last off-season diet i was getting up in the middle of my sleep cycle and having a shake. lol Only way I could get 8 meals in.

that's a great thing to do..

if u had some ghb.. damn i love ghb.... too bad its dangerous.. i wont mess with it anymore..

 

[RJ]

that's a great thing to do..

if u had some ghb.. damn i love ghb.... too bad its dangerous.. i wont mess with it anymore..

i remember buying that shit in powder form from my local nutrition store. Damn I'm getting old.

 

[3J]

i remember buying that shit in powder form from my local nutrition store. Damn I'm getting old.

its very easy to make from what i understand.... i just wouldn't wanna get g'd out... u can kill urself with that stuff buying it from a source.. one ounce too much and ur in trouble..

 

[DirkMoneyshot]

Superb looking diet! J would I see more benefit going with 7 meals in off season rather than 6?

Meal size is more or less dependant on total kcal intake.

As for getting up in the middle of the night I wouldn't suggest it.