Thread: New Off Season Diet
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11-13-2008, 07:56 PM #1
New Off Season Diet
Meal 1
10 egg whites/ 2 yolks/ 2oz low fat ham
1 cup oats w 1/2 cup ff yogurt
1 ww bagel w/ 2oz low fat cream cheese
Macros- 1024 cals/ 24.5g fat/ 126.7g carbs/ 76g pro
Meal 2
2 scoops whey
dextrose
5g creatine
Macros- 600 cals/ 4g fat/ 102g carbs/ 48g pro
Meal 3
8oz chicken breast
1 cup brown rce
1 cup broccoli
Macros- 591 cals/ 9.9g fat/ 44.8g carbs/ 75.5g pro
Meal 4
8oz lean ground beef
1 cup brown rice
1 cup broccoli
Macros- 589 cal/ 15.3g fat/ 44.8g carbs/ 63.6g pro
Meal 5
8oz chicken breast
1 large sweet potatoe
1 cup broccoli
Macros- 682 clas/ 8.6g fat/ 70.6g carbs/ 77.4g pro
Meal 6
8oz lean ground beef
1 large sweet potatoe
1 cup broccoli
Macros- 680 cals/ 14g fat/ 70.6g carbs/ 65.5g pro
Meal 7
2 cup ff cc
1/2 cup natty apple sauce
Macros- 292 cals/ .1g fat/ 37.8g carbs/ 43.5g pro
TOTAL MACROS-
Calories- 4458
Fat- 76.4g
Carbs- 497.3g
Pro- 449.5g
So watcha think folks...still yweaking it, but over all besides the high protien I like it. Adjustingthe pro right now...but may keep it high, only bad thing is the gas...LOL
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Looks pretty well thought out to me. Calories are there. If need be you can play with pro/ carb ratios like you said by adjusting protein. I personally go a little higher % of calories from carbs , less from protein, but that is after alot of adjusting on my part. Like i said i think this is a well thought out staring point and might be perfect for you, if not great base to make tweaks to. Gas is prob also from all that broccolli ! *L* Keep us posted on your progress with it. -Seamus
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11-13-2008, 11:08 PM #3
Great base for starting out with! I agree with you and Jimmy that protein is a bit high, so i'd tweek that and probably add in another 50-100g carbs. I would add more fats in too, since as is, fat would only roughly be about 15% of total calories. Almonds and broccoli go surprisingly well together imo...
Youjust recently competed right TEXAN? How'd that go? Are you still planning on hitting 270lbs. in the offseason?
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11-14-2008, 12:03 AM #4
Took 4th at Stafford and 2nd at Lackland...and yes the plan is to hit 270ish. Only a week after my show and already back up to 232lbs but it's all water...I'm a bloated sumbitch right now...LOL gonna take awhile for my body to adjust. Gonna bump up carbs and fats and drop protien a bit...
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11-14-2008, 12:13 AM #5
lmao...I love it!... What were you weighing at your comp.? Sounds good dude! By this time next year you're going to be one hell of a monster (even though you pretty much already are)!
I think I'm going to be trying out the info you posted in your keto diet thread with Palumbo next week and run that until I drop down to about 6-7% BF... Currently sitting somewhere around 10-11%, so a 1.5-2 months should do the job (I think)... Hopefully I'll be primed and will have gotten some gear, but if not, I'll go natty for awhile again lol
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