Hey guys, just looking for someone a little more "proffessional" and "experienced" with nutrtion to take a look at the diet ie ade myself for my offseason.
first id like to state that im Natural, and have been on this site for a while now trying to learn everything i can before i cycle. which will mmore than likely be in a year or two.
some of my stats:
20 years old
5'6"
168lbs offseason (usually around 12-14% bodyfat)
my first show is coming up, i will be UNDER 155lbs hopefuly at the top of that category, that is where this diet will begin. so lets say 150-154lbs at about 5-7% bodyfat.
Years training 4, but have only been on the rite track for about 1-1 1/2.
no allergies, meical problems or limitations for food.
GOAL: put on as much musce mass as possible in my 16 weeks off :) id like to enter my next show 3-4lb heavier and look better !
so ill give you guys a quick outline of something ive made for myself ! feel free to pick it apart.
Meal 1
6oz beef
250g brown rice
Meal 2
5oz chicken breast
6oz yams
1 cup asparagus
Meal 3 (shake)
1/2 cup gluten free oats
50g whey protein
2 tbsp natural pb
Meal 4
5oz extra lean ground turkey
200g brown rice
1 cup asparagus
Meal 5
5oz chicken breast
6oz yams
1 cup brocolli
Meal 6
6oz beef
250g brown rice
Macro Totals:
cals 3,202
protein 290g
carbs 322g
fat 72g
i have the seperate macros for each meal, just thought id do this quiker and add the totals. most meals are very similar macro wise.
i dont have dairy or gluten allergies, just choose not to eat either.
ill be taking ALA at 250mg with 3 of my daily meals, Chromium Picolinate at 200mcgs with 3 of my daily meals, Animal pack multi vit with meal 1, EFAs and Fish oils 2 caps each a day and a digestive enzyme with my last 2 meals.
i wanted to try creatine because i have NEVER used it before, so hopefully that can be subbed in here somewhere.
ill probably cycle DAA in 12 day cycles at 3-5g a day.
let me know what you guys think !!!
im 14 weeks out from my show rite now, 165lbs and eating 2,700 cals. im just planning ahead so i can get rite on my diet once my show is over.
