MusclesMarinara
11-05-2009, 04:15 PM
Hey guys im rethinking my offseason diet as I feel as though im starting to add a little bit more fat than i thought and not as much muscle. This is my first "bulk" diet. I am not at a low body fat and i know most would suggest dieting to a lower bodyfat but i want to put on some size before i diet down. I know i will have to diet for a longer period of time but that doesnt bother me. Im 5'10 190lbs (upon waking) right now. Not sure of the bodyfat. My top abs show somewhat but i have some excess fat on my sides (love handles:)).
Here is what ive been doing. Im in no way a nutritionist so any help would be greatly appreciated.
TRAINING DAYS
WAKE UP: 5g BCAA's, 1g Beta Alanine
MEAL 1(at least 20-30 min later): 5 whole omega-3 eggs, 1 cup oatmeal
MEAL 2: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
MEAL 3: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
MEAL 4(75 min preworkout): Preworkout Shake: 50g Whey Protein Isolate, 40g Waxy Maize Starch, 5g Creatine Monohydrate, 2g Beta Alanine
(15 min preworkout): Sip 15g BCAA's, 2g Beta Alanine throughout workout. Finish 10 min before end of workout
MEAL 5: Postworkout Shake: 50g Whey Protein Isolate, 40g Waxy Maize Starch, 5g Creatine Monohydrate, 2g Beta Alanine, 5g L-Glutamine
MEAL 6: 8oz red meat, salad with 2 TBS oil and vinegar, 1 baked potato, 5g L-Glutamine
(90 min after meal 6): 5g BCAA's
(30 min before meal 7): ZMA Gaba Complex
MEAL 7(at least 20-30 min later): 2 Scoops Casein Protein, 1 cup cottage cheese
NONTRAINING DAYS
WAKE UP: 5g BCAA's, 2g Beta Alanine, 5g Creatine Monohydrate
MEAL 1(at least 20-30 min later): 5 whole omega-3 eggs, 1 cup oatmeal
MEAL 2: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
MEAL 3: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
MEAL 4: 50g WPI, 40g Waxy Maize, 5g Creatine Monohydrate
MEAL 5: 8oz red meat/fish, salad with 2 TBS oil and vinegar, 1 baked potato, 2g Beta Alanine
MEAL 6: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
(90 min after meal 6): 5g BCAA's, 2g Beta Alanine
(30 min before meal 7): ZMA Gaba Complex
MEAL 7(at least 20-30 min later): 2 Scoops Casein Protein, 1 cup cottage cheese
Any help is greatly appreciated
Here is what ive been doing. Im in no way a nutritionist so any help would be greatly appreciated.
TRAINING DAYS
WAKE UP: 5g BCAA's, 1g Beta Alanine
MEAL 1(at least 20-30 min later): 5 whole omega-3 eggs, 1 cup oatmeal
MEAL 2: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
MEAL 3: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
MEAL 4(75 min preworkout): Preworkout Shake: 50g Whey Protein Isolate, 40g Waxy Maize Starch, 5g Creatine Monohydrate, 2g Beta Alanine
(15 min preworkout): Sip 15g BCAA's, 2g Beta Alanine throughout workout. Finish 10 min before end of workout
MEAL 5: Postworkout Shake: 50g Whey Protein Isolate, 40g Waxy Maize Starch, 5g Creatine Monohydrate, 2g Beta Alanine, 5g L-Glutamine
MEAL 6: 8oz red meat, salad with 2 TBS oil and vinegar, 1 baked potato, 5g L-Glutamine
(90 min after meal 6): 5g BCAA's
(30 min before meal 7): ZMA Gaba Complex
MEAL 7(at least 20-30 min later): 2 Scoops Casein Protein, 1 cup cottage cheese
NONTRAINING DAYS
WAKE UP: 5g BCAA's, 2g Beta Alanine, 5g Creatine Monohydrate
MEAL 1(at least 20-30 min later): 5 whole omega-3 eggs, 1 cup oatmeal
MEAL 2: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
MEAL 3: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
MEAL 4: 50g WPI, 40g Waxy Maize, 5g Creatine Monohydrate
MEAL 5: 8oz red meat/fish, salad with 2 TBS oil and vinegar, 1 baked potato, 2g Beta Alanine
MEAL 6: 8oz chicken, ½ cup cashews or almonds, 1 cup brown rice
(90 min after meal 6): 5g BCAA's, 2g Beta Alanine
(30 min before meal 7): ZMA Gaba Complex
MEAL 7(at least 20-30 min later): 2 Scoops Casein Protein, 1 cup cottage cheese
Any help is greatly appreciated