[HARDCORE]

Hey guys,
well my second show is coming up on May 19th. after that I will start my offseason for a bit. Since this was my first time doing a contest prep, this offseason will be a first for me as well. I've always trained hard and followed a BB diet , but for the most part I did what I had to do to maintain, never interested in getting bigger. Now I want to put on some quality muscle/size for next year. Im 5'8" 150 lbs for shows, but dont think I cant gain weight cause I have been 200lbs in the past. I believe Im a endomorph so I know im still gonna have to do cardio during the offseason. Any ideas on how to put on some size with minimal fat? Below is my pre contest diet that I followed from Jan 07 to now. I started at 175lbs and for my first show went down to 155lbs. As for this second show I'll probably be around 148 to 150lbs. any advice on a good offseason diet would be great.

meal 1 - Oatmeal (1/2 cup) / Protein (1 1/2 scoop)

meal 2 - Syntha-6

meal 3 - 6 Egg Whites with Spinach (1/4cup), Onion(2Tbsp), Mushroom(1/4cup) and 2 slices Turkey

meal 4 - Protein Shake and Rice Cake

meal 5 - 8oz Chicken Breast, 1/2 Cup Brown Rice

meal 6 - Protein Shake

meal 7 - 6oz Chicken Breast, Broccoli

CALORIES 2141
PROTEIN 328
CARBS 123
SAT FAT 10

[lil_big_junior]

i posted a thread on my daily diet on another thread, when i find it i'll post it

[lil_big_junior]

found it!!!

typical day to day diet for bulking:
when i have time 1hr cardio

breakfast - 10-12 egg whites & tomatoes, mushrooms, 2 toast (rye bread)

snack 1 - 3 tinned tina with light mayo

training

snack 2 - turkey sandwich in rye bread & a shake

lunch - 4\5 chicken fillets, asparaggus, brochelli

snack 3 - 3 bannanas, pack of dried fruit & nuts

snack 4 - 2 fish fillets, & a shake

dinner - 4\5 chicken fillets & mashed potatoes or brown rice, with brochelli

training - 20mins into the session i take creatine mono with a carb drink or
gatorade

snack 5 - 2 apples, 1 bannana, & a shake

bed

no sugar, only typical sugars in fruits

with a minimum of 7-8 litres of sugar free fluids daily

im always hungry throughout the day so i pick on mixed nuts n berrys & always got a couple packets of oatmeal or porridge lying around.

supplements:
ABC plus
multi-vitamin
EPA 1200mg X3
l-glutamine 500mg
l-arginine 500mg
taurine 500mg
dissicated liver X3
ecdysterone 250mg X3
monster food whey X3 servings
creatine mono
milk thissle
flax seed
calcium

[HARDCORE]

is that your offseason diet?

[lil_big_junior]

i pretty much eat like that everyday...more so when i bulk, or less when i cut...LOL

[HARDCORE]

oh , so you just cut the portion size down when your cutting and increase it when your bulking. what are your stats ?

[lil_big_junior]

my current stats are
height 5'8
weight 263lbs added just over 10lbs in less than a month bf% 17 last time i checked today at the gym
arms 22" pumped
chest 54"
waist 30.5"
legs just over 28"
calves 18"
still bulking till i hit 270, then diet for 6 weeks for the rest of summer to 7%bf

[HARDCORE]

dude , those are some good stats, very impressed on how you can keep such a tiny waist with the weight you are. since this is my first time trying to clean bulk, how much weight should i expect to gain per month or weekly? I want to go up to like 180-185 before I start precontest next year. Do you think that is to much weight for me considering Im like 150 right now? I want to get bigger but im afraid to put on to much unwanted fat and make it harder for me to diet down next year. by the time my May show comes around I will have dieted for 20 weeks and I still dont think I look real shredded. so you can see how long it takes for me during pre contest to get ready.

[lil_big_junior]

having a small waist aint the same as having a big gut bro...my stomach looks bloated atm, so abs arent all that great till i start a cut lol...

i normally aim to put on about 3lbs a week by eating as much as i can but sticking to lean proteins & good carbs & loads of calories...

for u since this is your first time bulking it should be relativly easy to pack on weight & size, so i see no reason for u bulking up to 170 within 3-4 months natty...30lbs might be a bit much as u said its hard for u to cut.

aim for 7lbs a month, so 20lbs shouldnt be too hard to hit in 4 months...

[HARDCORE]

After my show in may i will start my offseason. In june Ill be on vacation so when i come back mid June I plan on going back on my pre contest b/c im doing another show in sept. this leaves me with a 14 week precontest prep. after the sept show i will officially start my offseason until Jan. so I'll probably gain a little on the 6 week bulk, but you are saying that i should expect to gain about 20lbs on my real offseason (ie sept - jan)? should i taper off if i go past 20lbs ?

[lil_big_junior]

thats up to u bro...go by the way your body's looking