Off Season Support Thread: Post pics and your program to get feedback

[Steve56]

yeah I keep it real simple. mon - sat meal 5. is the same exact food pretty much.
I still weigh it out. basically protein is chicken, egg whites or beef. carbs are white rice or brown rice pasta. except carbs after I train is pineapple. on the days I don't train instead of pineapple
I eat vegetables and add some extra fat to that meal. some days I drink a Gatorade during
my workout if I feel I need it. so base diet looks like

meal 1.. chicken /rice
meal 2.. chicken/rice
meal 3.. chicken/ rice
meal 4 .. beef / rice
meal 5.. Post work out.. egg whites/ pineapple
meal 6.. some kind of protein and some fat. usually egg whites and peanut butter

simple and effective

love it

[Steve56]

here is what mine has been looking like lately

Meal 1 -
* 1.5 cups liquid egg whites, 1 whole egg
* 1 cup oatmeal
* 2 slices Ezekiel toast

Meal 2
* 7 oz flank steak
* 2.5 cups white rice

Meal 3
* 6 oz ground chicken
* 2.5 cups brown rice

Meal 4
*6 oz ground chicken
* 2.5 cups white rice

intra workout
* 60 g carbs HBCD
*15 g BCAA's

post workout sometimes i'll take this meal sometimes not and will just eat meal 5
50g whey
75 g carbs from bagel

Meal 5
* 6 oz chicken
* 2.5 cups white rice

Meal 6
* 8 oz greek yogurt 0 % fat
* 1 scoop whey isolate
* 1tbs all natural peanut butter

[BC123Jm]

here is what mine has been looking like lately

Meal 1 -
* 1.5 cups liquid egg whites, 1 whole egg
* 1 cup oatmeal
* 2 slices Ezekiel toast

Meal 2
* 7 oz flank steak
* 2.5 cups white rice

Meal 3
* 6 oz ground chicken
* 2.5 cups brown rice

Meal 4
*6 oz ground chicken
* 2.5 cups white rice

intra workout
* 60 g carbs HBCD
*15 g BCAA's

post workout sometimes i'll take this meal sometimes not and will just eat meal 5
50g whey
75 g carbs from bagel

Meal 5
* 6 oz chicken
* 2.5 cups white rice

Meal 6
* 8 oz greek yogurt 0 % fat
* 1 scoop whey isolate
* 1tbs all natural peanut butter

are those meat weights cooked or raw ?

[Steve56]

are those meat weights cooked or raw ?

Cooked


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[BC123Jm]

Cooked


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you scared me for a minute. lol

[Steve56]

you scared me for a minute. lol

Lol

Its much lower then what i was prepping on 8-10 oz of meat per meal during prep


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[BC123Jm]

Lol

Its much lower then what i was prepping on 8-10 oz of meat per meal during prep


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yeah I do 210 grams cooked on all meat. and 2 cups liquid on the egg whites.
10oz cooked is a cook chunk of meat

[KevinCouch]

Mine is pretty simple like BCs. I'm seeing some changes already now that I've been more consistent with keeping my protein intake high and recently added BCAAs. I'll eat cheat meals whenever I feel like it, usually 1 to 2x per week.

#1 Gatorade with 1 scoop of Hydro Whey with scoop of BCAAs
#2 2 cups rice, 8 oz chicken
#3 2 cups rice, 8 oz chicken
#4 PWO--Same as #1
#5 Whatever is on the dinner table...Usually It's Beef or Chicken, some sort of a potato, legume with vegs.
Late Night: 2 glasses of Red Wine. I know this has a lot of cals and sugar for night time but for now I'm dropping fat even with the wine, when I plateau and stop dropping fat I'll drop to one glass . I'll also eat a spoonful of sun nut butter at night to keep from getting hungry and insulin spikes with the wine.

Supps are for mostly health/heart health reasons.

Vitamin D3 5,000ius
CoQ10 200mg
Milk Thistle: 400mg day
Vitamin C: 2 grams per day
Arginine: 5 grams per day (take capsules throughout day) This has allowed me to get off my BP medicine completely. Plus it does help transport more blood flow to the muscle too.

[The Solution]

Kev you dont take any fishoil? Do you eat much fish?

[KevinCouch]

Kev you dont take any fishoil? Do you eat much fish?

Damn Bob you don't miss a thing. Good catch! I forgot to list that one. I take 6 Omega 3 fish oils soft gels per day.

I do eat fish probably once a week for dinner. I really don't like fish very much. I guess I get burned out on it when I prepped for shows.

[Mac]

Supps are for mostly health/heart health reasons.

Vitamin D3 5,000ius
CoQ10 200mg
Milk Thistle: 400mg day
Vitamin C: 2 grams per day
Arginine: 5 grams per day (take capsules throughout day) This has allowed me to get off my BP medicine completely. Plus it does help transport more blood flow to the muscle too.

Hi Kevin,

Good to have you back posting again.

Why do you take Milk Thistle, for liver support?

[KevinCouch]

Hi Kevin,

Good to have you back posting again.

Why do you take Milk Thistle, for liver support?

Hey Mac! Yes, my liver enzymes have been elevated forever. The last time I had complete labs done all my levels were normal even my creatinine and RBC. I do donate a pint of blood every three months which helps with RBC. My BP was also perfect so these supps have helped because I haven't changed anything else.

[Mac]

Hey Mac! Yes, my liver enzymes have been elevated forever. The last time I had complete labs done all my levels were normal even my creatinine and RBC. I do donate a pint of blood every three months which helps with RBC. My BP was also perfect so these supps have helped because I haven't changed anything else.

I had liver problems when I was younger and they gave me NAC in the hospital and I continue to use it everyday.

My bro-science has me believing it to be superior to MilkThistle.

The CoQ10 is great for BP issues. I take 200mg Ubiquinol daily for mine.

[The Solution]

Damn Bob you don't miss a thing. Good catch! I forgot to list that one. I take 6 Omega 3 fish oils soft gels per day.

I do eat fish probably once a week for dinner. I really don't like fish very much. I guess I get burned out on it when I prepped for shows.

Agree here fishoil is cheaper per serving then buying fish
ans I can't eat it (tolerance) but I would rather eat chicken or lean turkey or beef instead of fish

[Steve56]

So hit 225 this morning

Every training day is getting better and better.. Legs i only hit once since the show
So basically 1 leg workout in 18 days at this point, will hit them again monday






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