Off-season diet...

Ok guys...I'm lookingto pack on some serious weight this off-season anfter my 2 shows in November. Talked with my trainers and I should bounce back up to my normal weight of 235-240 once my body adjusts to eating normal again.....Looking to hit 270 or more by next July....not mentioning gear, I just keep that part out of my talks....anyways I won't jump to these amounts yet but will work my way gradually increasing cals each week but in the end this is what it looks like....really interested to see what Nark and even nova has to say here....but here goes.

Meal 1:
1 scoop whey
1 cup oats
1 banana
blended....drink this as I'm prepping my breakfast

Meal 2
10 egg whites/ 3 yolks
2 cups oats
2 english muffins with natty pb
coffee

Meal 3
10oz red meat
2 sweet taters
mixed greens

Meal 4
8oz chicken breast
2 cups brown rice
mixed greens

Meal 5
10oz red meat
2 sweet taters
mixed greens

Meal 6(pre wo)
1 ww bagel
1 apple
2 scoops whey

Meal 7(pwo shake)
30g whey
80g dextrose or waxy maize

Meal 8(within 30 minutes pwo shake)
10oz chicken breast
2 cups white rice

Meal 9
10oz lean red meat or 8oz salmon
1 sweet tater
mixed greens

Meal 10(right before bed)
2 cups ff cc
2 tblspns applesauce

Meal 11
2am wake 2 scoops casien with water.

Like I said I'm not just jumping on this but gradually working my way up to these amounts....seems like a lot to some but prety close to my diet last off-season, just bumped my macro's up on each meal a bit....so go ahead and pick at it and let's see what the comments are.

Thats similar to my diet, except its only 8 meals a day and I don't wake up in the middle of the night. I can post mine if you'd like. I read somewhere that Chad Nicholls had Dennis Wolf go from 8 meals a day to 6 meals a day this past offseason. I can't see myself getting in 11 meals just yet. You are national competitor Texan?

Quote:

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Originally Posted by Reed500

Thats similar to my diet, except its only 8 meals a day and I don't wake up in the middle of the night. I can post mine if you'd like. I read somewhere that Chad Nicholls had Dennis Wolf go from 8 meals a day to 6 meals a day this past offseason. I can't see myself getting in 11 meals just yet. You are national competitor Texan?

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Haven't made it to nationals just yet...my show in Nov 1st is a qualifier...came close 2 years ago but hurt my back, ruptured a couple of discs...have had to learn how to train smarter and this is my come back year....meal 1 is more of a shake to drink right when I wake up, than of course my pwo shake and mid-nite shake....so basically I'm only getting in 8 actual meals....I manage a gym and compete...so basically everything revolves around my diet and getting food in me every 2-3 hours is not a problem...since I love to eat. LOL

Diet looks excellent to me, I'm sure Nova and Nark can offer so help. I hear you on the love to eat part, you ever cheat?? I understand that there really is no excuse in it but during the offseason my love of food takes over. lol

I'm looking to compete next year in June and August for two shows for my first time (Both National Qualifiers). Thinking about going all out on the shows and doing the open, IDK maybe, been encouraged to do so as the competition around here is not that stiff. What is really confusing me is how to design a cycle for two shows that are a month or so apart

Anyway I know this is your thread, sorry for the hijack

Quote:

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Originally Posted by Reed500

Diet looks excellent to me, I'm sure Nova and Nark can offer so help. I hear you on the love to eat part, you ever cheat?? I understand that there really is no excuse in it but during the offseason my love of food takes over. lol

I'm looking to compete next year in June and August for two shows for my first time (Both National Qualifiers). Thinking about going all out on the shows and doing the open, IDK maybe, been encouraged to do so as the competition around here is not that stiff. What is really confusing me is how to design a cycle for two shows that are a month or so apart

Anyway I know this is your thread, sorry for the hijack

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I'd be glad to help ya out bro....I do cheat. Off-season I just eat...if I'm out and about and I want a burger I have one as long is it fits into my layout. I try not to, I usually just up my cals and carbs on those days but honestly I feel as strict as I get during season I allow myself to indulge every now and than duringthe off-season. Now during pre-contest...not at all. I just carb-load. Hel my shows are 1 week apart and it's killing me. I believe this diet to be pretty sound, just looking for other opinions. My hieght really kills me at 6'2" and do to my injury I'm walking on stage around 222 and at 5% right now...just have some water to lose. Next year I'm walking on stage at least 30 lbs heavier.

Very sound diet, looks similar to mine (aside from the portions :) ). One question I had tho, and I noticed you mentioned this in another thread is why the simple carbs in the first meal after PWO shake?

Quote:

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Originally Posted by abbot138

Very sound diet, looks similar to mine (aside from the portions :) ). One question I had tho, and I noticed you mentioned this in another thread is why the simple carbs in the first meal after PWO shake?

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Cause you/re body is still in lack of glycogen....there's more to it than that but your body is still in need of the macro's to get growth going....that's why I prefer the white rice in my first pwo meal....to allow quicker absorbtion along with a bigger spike...than I add in more complex carbs in the following meals. I started doing this about 4 years ago with great results and it's been working.

Quote:

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Originally Posted by BIG TEXAN

Cause you/re body is still in lack of glycogen....there's more to it than that but your body is still in need of the macro's to get growth going....that's why I prefer the white rice in my first pwo meal....to allow quicker absorbtion along with a bigger spike...than I add in more complex carbs in the following meals. I started doing this about 4 years ago with great results and it's been working.

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interesting, i might give it a go.

Wow, I wish I could eat that much and not just pack on fat, but I've some serious size to put on before that happens... I like 7 meals a day as is, but 11would be great! If you've got time, do you think you could do a macro breakdown for us TEXAN?

Quote:

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Originally Posted by fit4ever180

Wow, I wish I could eat that much and not just pack on fat, but I've some serious size to put on before that happens... I like 7 meals a day as is, but 11would be great! If you've got time, do you think you could do a macro breakdown for us TEXAN?

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Working on it...unfortanetly I don't have much time...working on it though.

seems like you know whats going on bro, that would be nice to manage a gym and be able to have your whole life schedualed around feeding but most arnt as lucky lol

Thanks for the post. I like to be able to compare/contrast diets & workouts with the vets.

Update with results please...

Macros fat/ carb/ pro/ cals

Meal 1:
1 scoop whey 1g/ 1.5g/ 24g/ 90cal
1 cup oats 2.5g/ 27g/ 8g/ 150cal
1 banana 0/ 18g/ 0/ 72cal
blended....drink this as I'm prepping my breakfast
Total 3.5g fat/ 46.5g carbs/ 32g pro/ 312 cals

Meal 2
10 egg whites/3 yolks 14.5g/ 4g/ 44g/ 334 cal
2 cups oats 20g/ 216g/ 40g/ 1200 cal
2 english muffins with natty pb 18g/ 56g/ 18g/ 470 cal
coffee
Total 52.5g fat/ 276g carb/ 102g pro/ 2004 cals

Meal 3
10oz red meat 17g/ 0g/ 78g/ 494 cal
2 sweet taters 0g/ 47g/ 5g/ 205 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 19g fat/ 65g carb/ 89g pro/ 791 cals

Meal 4
8oz chicken breast 8g/ 0g/ 70g/ 375 cal
2 cups brown rice 3.5g/ 89.5g/ 10g/ 433 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 13.5g fat/ 107.5g carb/ 86g pro/ 900 cals

Meal 5
10oz red meat 17g/ 0g/ 78g/ 494 cal
2 sweet taters 0g/ 47g/ 5g/ 205 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 19g fat/ 65g carb/ 89g pro/ 791 cals

Meal 6(pre wo)
1 ww bagel 6g/ 73g/ 16g/ 390
1 apple 0g/ 14.6g/ 0g/ 55 cal
2 scoops whey 2g/ 3g/ 48g/ 180 cal
Total 8g fat/ 90.6g carb/ 64g pro/ 625 cals

Meal 7(pwo shake)
1 scoop whey 1g/ 1.5g/ 24g/ 90 cal
80g dextrose or waxy maize 0g/ 80g/ 0g/ 300 cal
Total 1g fat/ 81.5g carb/ 24g pro/ 390 cals

Meal 8(within 30 minutes pwo shake)
10oz chicken breast 10g/ 0g/ 88g/ 469 cal
2 cups white rice 0g/ 89g/ 8.5g/ 411 cal
Total 10g fat/ 89g carb/ 96.5g pro/ 880 cals

Meal 9
10oz lean red meat or 8oz salmon 17g/ 0g/ 78g/ 494 cal or 10g/ 0g/ 58g/ 339 cal
1 sweet tater 0g/ 24g/ 3g/ 103 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 19g fat/ 42g carb/ 87g pro/ 689 cals OR
12g fat/ 42g carb/ 67g pro/ 534 cals

Meal 10(right before bed)
2 cups ff cc 0g/ 29g/ 43g/ 289 cal
2 tblspns applesauce 0g/ 14g/ 0g/ 50 cal
Total 0g fat/ 43g carb/ 43g pro/ 339 cals

Meal 11
2am wake 2 scoops casien with water. 2g/ 8g/ 42g/ 220 cal
Total 2g fat/ 8g carb/ 42g pro/ 220 cals

Daily Total
147.5g fat/ 914.10g carbs/ 754.5g pro/ 7941 cals (meal 9 containing red meat)
140.5g fat/ 914.10g carbs/ 734.5g pro/ 7786 cals (meal 9 containing salmon)

My last show this season is Nov 8th...so that night I'm going and enjoying a night out with my girl and spending sunday stuffing my face with breakfast tacos and pizza...say what ya want but I don't care...LOL Than forthe next 2-3 weeks I will be eating clean as in pre-contest and slowly changing my diet back to off-season allowing my body to adjust to it being fed again and hopefully within a month be on this plan here...so tell me what ya'll think. I have it broken down and am looking forward to hitting 275 or so with this plan...also plan on keeping my bodyfat at 11% or lower the entire run...I don't allow my bf to get higher than that in the off season....I may let it get up to 14% but that's pushing it.

Quote:

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Originally Posted by BIG TEXAN

Ok guys...I'm lookingto pack on some serious weight this off-season anfter my 2 shows in November. Talked with my trainers and I should bounce back up to my normal weight of 235-240 once my body adjusts to eating normal again.....Looking to hit 270 or more by next July....not mentioning gear, I just keep that part out of my talks....anyways I won't jump to these amounts yet but will work my way gradually increasing cals each week but in the end this is what it looks like....really interested to see what Nark and even nova has to say here....but here goes.

Meal 1:
1 scoop whey
1 cup oats
1 banana
blended....drink this as I'm prepping my breakfast

Meal 2
10 egg whites/ 3 yolks
2 cups oats
2 english muffins with natty pb
coffee

Meal 3
10oz red meat
2 sweet taters
mixed greens

Meal 4
8oz chicken breast
2 cups brown rice
mixed greens
personally i don't think brown rice is the best carb choice but it's your choice, good for getting lots of calories but not very nutrient dense and even cooked rice has phytotoxins that can slightly decrease protein synthesis, not much, but you're a competitor so i'm being picky, lol
Meal 5
10oz red meat
2 sweet taters
mixed greens
can't argue with sweet taters and steak
Meal 6(pre wo)
1 ww bagel
1 apple
2 scoops whey
how bout using 1 scoop of protein and drinking the other intraworkout so that your muscles have a constant stream of protein
Meal 7(pwo shake)
30g whey
80g dextrose or waxy maize

Meal 8(within 30 minutes pwo shake)
10oz chicken breast
2 cups white rice
why white rice? it's not a good source of nutrients at all and is extremely processed
Meal 9
10oz lean red meat or 8oz salmon
1 sweet tater
mixed greens

Meal 10(right before bed)
2 cups ff cc
2 tblspns applesauce

Meal 11
2am wake 2 scoops casien with water.

Like I said I'm not just jumping on this but gradually working my way up to these amounts....seems like a lot to some but prety close to my diet last off-season, just bumped my macro's up on each meal a bit....so go ahead and pick at it and let's see what the comments are.

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nice bulking diet, can't find too many things i would change but i'll give my opinions

btw, are you carb cycling or anything like that?

Quote:

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Originally Posted by BIG TEXAN

Macros fat/ carb/ pro/ cals

Meal 1:
1 scoop whey 1g/ 1.5g/ 24g/ 90cal
1 cup oats 2.5g/ 27g/ 8g/ 150cal
1 banana 0/ 18g/ 0/ 72cal
blended....drink this as I'm prepping my breakfast
Total 3.5g fat/ 46.5g carbs/ 32g pro/ 312 cals
looks decent.
Meal 2
10 egg whites/3 yolks 14.5g/ 4g/ 44g/ 334 cal
2 cups oats 20g/ 216g/ 40g/ 1200 cal
2 english muffins with natty pb 18g/ 56g/ 18g/ 470 cal
coffee
Total 52.5g fat/ 276g carb/ 102g pro/ 2004 cals
how is 2 cups oats 1200 cals? Isn't it 600? Is that 2tbsp natty PB? break this up into two meals.
Meal 3
10oz red meat 17g/ 0g/ 78g/ 494 cal
2 sweet taters 0g/ 47g/ 5g/ 205 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 19g fat/ 65g carb/ 89g pro/ 791 cals
good
Meal 4
8oz chicken breast 8g/ 0g/ 70g/ 375 cal
2 cups brown rice 3.5g/ 89.5g/ 10g/ 433 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 13.5g fat/ 107.5g carb/ 86g pro/ 900 cals
i like
Meal 5
10oz red meat 17g/ 0g/ 78g/ 494 cal
2 sweet taters 0g/ 47g/ 5g/ 205 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 19g fat/ 65g carb/ 89g pro/ 791 cals
good again
Meal 6(pre wo)
1 ww bagel 6g/ 73g/ 16g/ 390
1 apple 0g/ 14.6g/ 0g/ 55 cal
2 scoops whey 2g/ 3g/ 48g/ 180 cal
Total 8g fat/ 90.6g carb/ 64g pro/ 625 cals
I hate whey personally, I'd eat whole foods pre workout; I'd also ditch the apple.
Meal 7(pwo shake)
1 scoop whey 1g/ 1.5g/ 24g/ 90 cal
80g dextrose or waxy maize 0g/ 80g/ 0g/ 300 cal
Total 1g fat/ 81.5g carb/ 24g pro/ 390 cals
I'd up the protein.
Meal 8(within 30 minutes pwo shake)
10oz chicken breast 10g/ 0g/ 88g/ 469 cal
2 cups white rice 0g/ 89g/ 8.5g/ 411 cal
Total 10g fat/ 89g carb/ 96.5g pro/ 880 cals
nice
Meal 9
10oz lean red meat or 8oz salmon 17g/ 0g/ 78g/ 494 cal or 10g/ 0g/ 58g/ 339 cal
1 sweet tater 0g/ 24g/ 3g/ 103 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
good Total 19g fat/ 42g carb/ 87g pro/ 689 cals OR
12g fat/ 42g carb/ 67g pro/ 534 cals

Meal 10(right before bed)
2 cups ff cc 0g/ 29g/ 43g/ 289 cal
2 tblspns applesauce 0g/ 14g/ 0g/ 50 cal
Total 0g fat/ 43g carb/ 43g pro/ 339 cals
applesauce? I'd do natty PB or almonds w/ the CC
Meal 11
2am wake 2 scoops casien with water. 2g/ 8g/ 42g/ 220 cal
sounds good Total 2g fat/ 8g carb/ 42g pro/ 220 cals

Daily Total
147.5g fat/ 914.10g carbs/ 754.5g pro/ 7941 cals (meal 9 containing red meat)
140.5g fat/ 914.10g carbs/ 734.5g pro/ 7786 cals (meal 9 containing salmon)

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That's quite a bulker bro! almost 8,000 cals, hope you don't put on too much fat :)

I'm pretty sure 1 cup oats are 300cals.

You didn't list my name but I'll give you my imput, not sure why, pretty sure your bigger than me :)

in bold buddy.

Quote:

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Originally Posted by Phate

nice bulking diet, can't find too many things i would change but i'll give my opinions

btw, are you carb cycling or anything like that?

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I like brown rice...it works well with my body and pwo meal...using the white rice causes a nice slin spike which I'm looking for after my workouts to get things jumping....later on as I progress I'll switch out to red taters or just sweet taters and oats for most my carb sources....as for drinking a shake during my workout I use a new product out from Universal called Intra-Aid....kickass stuff. I don't carb cycle when bulking..I randonly adjust my macro's depending on how my body responds and so each week might be different...

Quote:

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Originally Posted by audis4

That's quite a bulker bro! almost 8,000 cals, hope you don't put on too much fat :)

I'm pretty sure 1 cup oats are 300cals.

You didn't list my name but I'll give you my imput, not sure why, pretty sure your bigger than me :)

in bold buddy.

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2 cups of steel oats....1/4 cup is a serving which is
2.5g fat
27g carbs
5g pro
150 cals....

take all that multiply by 8(gives you 2 cups) and viola....

They whey before my workout is cause I'm already stuffing my guts all day long, quick and convienient....

pwo shake just low pro cause within 15 to 30 minutes I'm eating solid food...no need for alot in pwo shake since pwo meal is directly after.

the applesauce...those numbers are for actually 1/4 cup...only using 2 spoonfulls for flavor is all....

Thanks for the input...I really appreciate all the tips...still adjusting it, got a month beofre I start so plenty of time to work out the bugs....I may drop the 2 cups of steel oats to just 1 cup...

Quote:

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Originally Posted by BIG TEXAN

I like brown rice...it works well with my body and pwo meal...using the white rice causes a nice slin spike which I'm looking for after my workouts to get things jumping....later on as I progress I'll switch out to red taters or just sweet taters and oats for most my carb sources....as for drinking a shake during my workout I use a new product out from Universal called Intra-Aid....kickass stuff. I don't carb cycle when bulking..I randonly adjust my macro's depending on how my body responds and so each week might be different...

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sounds good then, you definitely know what you are doing and it's refreshing to see a diet posted that doesn't give me carpal-tunnel when i'm critiqueing, good luck on the bulk and keep me posted if you don't mind, best of luck and if there's anything i can do to help just shoot me a pm

Well in short, I think your meal balances are off. I also think you'll grow much faster and leaner with other food choices. I like to grow without adding very much fat. What supps are you taking to enhance your diet?

Quote:

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Originally Posted by Johny-too-small

Well in short, I think your meal balances are off. I also think you'll grow much faster and leaner with other food choices. I like to grow without adding very much fat. What supps are you taking to enhance your diet?

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obviously this isn't my thread but could you add what food choices you would consider changing as i'm interested and i'm sure that's gonna be the next question anyway?

Quote:

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Originally Posted by Johny-too-small

Well in short, I think your meal balances are off. I also think you'll grow much faster and leaner with other food choices. I like to grow without adding very much fat. What supps are you taking to enhance your diet?

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Well being that I'll come off my show at 3-4%bf and before beginning this diet I'll rebound to almost where I was prior to pre-comp...I will be 240ish with 9-10%bf and my bf never gets above 11%...but I would like to see any chnges you would make...always up for ideas.

holy sh*t man, thats a massive amount of food. out of curiosity, how much is your grocery bill???? im headin that direction, so i was curious

Quote:

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Originally Posted by BIG TEXAN

Well being that I'll come off my show at 3-4%bf and before beginning this diet I'll rebound to almost where I was prior to pre-comp...I will be 240ish with 9-10%bf and my bf never gets above 11%...but I would like to see any chnges you would make...always up for ideas.

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I like to keep things very simple and easy. I eat the same macros for every single meal. The same amount of protein and carbs and fats. Now, I am a health freak and I keep that in mind in the sence that I want to live and run anabolics until I am a billion years old and I like to grow the fastest without adding fat. You obviously know how easy it is to pack on mass and stay lean. I worry a little further in the fact that I worry about my blood work and health of my heart and the circulatory system.

Id like to see you add more EFAs to your diet (walnut, olive, avacado, etc..). This is more for your internal health as you know. I think red meat is dangerous and should be eatin sparingly. We can get into that. Lastly, I like to eat green veggies and fruits for my carb sources. They bring much more nutrients, vitamines, minerals to your body. If you know about how fats and carbs work in digestion, then youll know why the GI and GL of fruit is no issue. This is for sarters..

Now please tell me, what other supps are you taking with your diet? Mulit Vit? Mineral? Fish Oil Caps? Green Tea Extract? Humanofort? Kry-Alk?

Quote:

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Originally Posted by BIG TEXAN

2 cups of steel oats....1/4 cup is a serving which is
2.5g fat
27g carbs
5g pro
150 cals....

take all that multiply by 8(gives you 2 cups) and viola....

They whey before my workout is cause I'm already stuffing my guts all day long, quick and convienient....

pwo shake just low pro cause within 15 to 30 minutes I'm eating solid food...no need for alot in pwo shake since pwo meal is directly after.

the applesauce...those numbers are for actually 1/4 cup...only using 2 spoonfulls for flavor is all....

Thanks for the input...I really appreciate all the tips...still adjusting it, got a month beofre I start so plenty of time to work out the bugs....I may drop the 2 cups of steel oats to just 1 cup...

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oh i see, my bad.

I like your diet, good amount of food...let me know how things turn out and good luck on the contest!

Quote:

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Originally Posted by Johny-too-small

I like to keep things very simple and easy. I eat the same macros for every single meal. The same amount of protein and carbs and fats. Now, I am a health freak and I keep that in mind in the sence that I want to live and run anabolics until I am a billion years old and I like to grow the fastest without adding fat. You obviously know how easy it is to pack on mass and stay lean. I worry a little further in the fact that I worry about my blood work and health of my heart and the circulatory system.

Id like to see you add more EFAs to your diet (walnut, olive, avacado, etc..). This is more for your internal health as you know. I think red meat is dangerous and should be eatin sparingly. We can get into that. Lastly, I like to eat green veggies and fruits for my carb sources. They bring much more nutrients, vitamines, minerals to your body. If you know about how fats and carbs work in digestion, then youll know why the GI and GL of fruit is no issue. This is for sarters..

Now please tell me, what other supps are you taking with your diet? Mulit Vit? Mineral? Fish Oil Caps? Green Tea Extract? Humanofort? Kry-Alk?

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Taking multi v, joint suppport, Intra-aid, Uni-liver, amino's (fast and slow absorbing), ***** (covers all daily EFA's) ZMA...just to name a few.

I'm taking a crack at it at the other place Tex. ;)

Quote:

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Originally Posted by *Narkissos*

I'm taking a crack at it at the other place Tex. ;)

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Got it bro...sound advice. Commented back....I'll def get with ya before I finalize anything.

Macros fat/ carb/ pro/ cals

Meal 1:
1 scoop whey 1g/ 1.5g/ 24g/ 90cal
1 cup oats 2.5g/ 27g/ 8g/ 150cal
1 banana 0/ 18g/ 0/ 72cal
blended....drink this as I'm prepping my breakfast
Total 3.5g fat/ 46.5g carbs/ 32g pro/ 312 cals

Meal 2
10 egg whites/ 3 yolks 14.5g/ 4g/ 44g/ 334 cals
1 cups steel oats 10g/ 108g/ 20g/ 600 cals
2 english muffins with natty pb 18g/ 56g/ 18g/ 470 cal
coffee
Total 42.5g fat/ 168g carbs/ 82g pro/ 1404 cals

Meal 3
6oz red meat 11g/ 0g/ 47g/ 296 cal
2 sweet taters 0g/ 47g/ 5g/ 205 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 13g fat/ 65g carb/ 58g pro/ 593 cals

Meal 4
6oz chicken breast 6g/ 0g/ 53g/ 281 cal
2 cups brown rice 3.5g/ 89.5g/ 10g/ 433 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 11.5g fat/ 107.5g carb/ 69g pro/ 806 cals

Meal 5
6oz red meat 11g/ 0g/ 47g/ 296 cal
2 sweet taters 0g/ 47g/ 5g/ 205 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 13g fat/ 65g carb/ 58g pro/ 593 cals

Meal 6(pre wo)
1 ww bagel 6g/ 73g/ 16g/ 390
1 apple 0g/ 14.6g/ 0g/ 55 cal
1 scoops whey 1g/ 1.5g/ 24g/ 90 cal
Total 7g fat/ 89.1g carb/ 40g pro/ 535 cals

Meal 7(pwo shake)
1 scoop whey 1g/ 1.5g/ 24g/ 90 cal
80g dextrose or waxy maize 0g/ 80g/ 0g/ 300 cal
Total 1g fat/ 81.5g carb/ 24g pro/ 390 cals

Meal 8(within 30 minutes pwo shake)
6oz chicken breast 6g/ 0g/ 53g/ 281 cal
2 cups white rice 0g/ 89g/ 8.5g/ 411 cal
Total 6g fat/ 89g carb/ 61.5g pro/ 692 cals

Meal 9
6oz lean red meat 11g/ 0g/ 47g/ 296 cal
1 sweet tater 0g/ 24g/ 3g/ 103 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 13g fat/ 42g carb/ 56g pro/ 593 cals

Meal 10(right before bed)
2 cups ff cc 0g/ 29g/ 43g/ 289 cal
2 tblspns applesauce 0g/ 14g/ 0g/ 50 cal
Total 0g fat/ 43g carb/ 43g pro/ 339 cals

Meal 11
2am wake 2 scoops casien with water. 2g/ 8g/ 42g/ 220 cal
Total 2g fat/ 8g carb/ 42g pro/ 220 cals

Daily Total
112.5g fat/ 804.6g carbs/ 566g pro/ 6477 cals


Ok...revised, lowered the protein and putthe steel oats to 1 cup in meal 2....protein is still a bit high...still working on it....any new thoughts?? I may up my carbs a bit since I dropped my protein really....not sure...just a more touched up rough draft over the first.

As for my training.....1 bodypart a day around 5 exercises per body part, reps change...most days 12-15 reps...depends...my lifts are always progressing. abs/calves/forearms are rotated workout to workout....cardio 3-4 days a week depending.....I basically instinct train.

Thanks for posting up the macros TEXAN! Awesome diet! Hope the show goes well on the 8th for ya... Definately keep us informed (maybe pics?)!

Def bro...I have some pics to post, just gotta get the camera from my girl first.