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View Full Version : Offseason Diet.. some help/critique



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

devo09
11-05-2009, 04:17 PM
less calories

MusclesMarinara
11-05-2009, 04:25 PM
less calories

how much less? which meals?

that doesnt really help me

Team Franco
11-05-2009, 07:56 PM
How old are you, and what do you mean by diet down? To compete?

MusclesMarinara
11-05-2009, 09:57 PM
How old are you, and what do you mean by diet down? To compete?

Im 21, and im not worried about how i look right now. Im worried about getting as big as i can.

Yes by dieting down i meant going into a contest prep.

MusclesMarinara
11-05-2009, 10:03 PM
Im 21, and im not worried about how i look right now. Im worried about getting as big as i can.

Yes by dieting down i meant going into a contest prep.

My goal is to compete sometime next year either the summer or later.

lex
11-08-2009, 10:07 AM
your diet looks good to me, im following somewhat the same diet except i add alittle more fat and put on a a couple quality pounds. Now i did start to notice my love handles getting a little thicker so i cut some carbs in half and added 1 more low intensity cardio session total 3x week. This is working much better.

Try to cut some carbs in half,,
cut the baked potato in half, the oatmeal in half, and 1 of the rice meals have 1/2 cup rice, Also make sure your doing some low intsity cardio a good 2 or 3x a week.
Hope this helps

MusclesMarinara
11-08-2009, 09:34 PM
your diet looks good to me, im following somewhat the same diet except i add alittle more fat and put on a a couple quality pounds. Now i did start to notice my love handles getting a little thicker so i cut some carbs in half and added 1 more low intensity cardio session total 3x week. This is working much better.

Try to cut some carbs in half,,
cut the baked potato in half, the oatmeal in half, and 1 of the rice meals have 1/2 cup rice, Also make sure your doing some low intsity cardio a good 2 or 3x a week.
Hope this helps

i havent been doing cardio. first ill try to keep the diet the same and add some cardio in. then ill cut the carbs if i have to.

how much do you weigh, bf?

lex
11-09-2009, 10:07 PM
I started my off season diet on sept 1st at 175 pounds, BF im not sure if it was accurate i used some digital device that you grip they had in the gym it said 9%.
Now 2 months into my offseason im at about 195 ofcourse some fat but thats ok im offseason. BF% now im not sure i havent checked, i can still see my abs thou,lol.

AVBG
11-09-2009, 10:27 PM
diet looks good..If you're consistent and gettting all the meals in; don't fuck with it. just add cardio. Two or three times a week post workout.

MusclesMarinara
11-10-2009, 02:37 AM
diet looks good..If you're consistent and gettting all the meals in; don't fuck with it. just add cardio. Two or three times a week post workout.

thanks.