My Offseason Meal Plan

mostmuscular84 · 03-19-2008, 12:13 AM

This is my diet for bulking i eat this way Sunday- Friday
Wake Up-6AM
2 scoops Whey
12 oz Milk

Breakfast-7AM
6 Egg Whites
2 Yolks
1 Cup Oatmeal

Midday-10AM
1 Chicken Breast
1 Cup Rice

Lunch-1PM
12 oz Flank Steak
1 Sweet Potato
1 Large Salad with oil/vinegar

workout-2:30PM

PWO
1 PWO Shake

Dinner-5PM
1 Filet Mingion
2 Cups WW Pasta
Large Salad with oil/vinegar

Evening-8PM
16 oz ground sirloin
2 Cups Broccoli

Late Night-10PM
2 scoops Whey

on Saturday my 5PM meal is a cheat such as Hamburgers or chicken wings or pizza thats my only different meal. let me know what you think

**ZackKnight** · 03-19-2008, 12:16 AM

you need a lot more carbs in the morning and pre-workout.

**JakeVendetta** · 03-19-2008, 01:28 AM

looks good try it and see how it goes if your not gaining up the calories... only thing i would suggest is geting some EFAs in your late meal. Just out of curiousity what is in your PWO Shake?

**YM123** · 03-19-2008, 08:48 AM

you mite also want a casien shake before you go to bed as well instead of whey

**mr_bhana** · 03-19-2008, 11:52 AM

Cosign YM beat me to it

**ibanezman88** · 03-19-2008, 12:17 PM

wow you guys said everything i wanted to
wha'ts in the Post WO shake
casien before bed
EFA like from almonds before bed

other than that, looks good. maybe something like WWpasta before the workout instead of sweet potato but he as 1 cup of oatmeal in the morning just 1 hour after drinking his shake (how can you do that) so i think it's fine.

great diet. looks like you did your research!

mostmuscular84 · 03-19-2008, 08:31 PM

pwo shake consists of either carb supplement or pure sugar and two scoops of whey with creatine and glutamine
or ill have a myozene shake and that shit does work
i usually have a MRP before bed but the whey has worked

**JakeVendetta** · 03-19-2008, 08:59 PM

i wouldnt drink an MRP before bed... i would stick with a slow digesting protein and EFA's... even though you are in your off season mode... its just unnecessary, MRP's in a pre mixed formula tend to get pricey on a per serving basis, and you risk spill over from excess calories.

KM · 03-20-2008, 09:28 PM

Well said everyone!!

If there's one particular meal you want to perfect, it should be your post-workout. So, what's in that?

mostmuscular84 · 03-20-2008, 10:02 PM

ok your asking about my pwo shake i either have a myozene shake after a workout ill admit this stuff tastes like spoiled orange juice but it works. if the place i order my stuff doesn't have myozene in stock ill just do 50g of table sugar 50 g protein and add creatine and glutamine to it. another thind is that i am drug free all natural.

LBblitz · 03-23-2008, 01:30 PM

I think your diet looks great. As said above you could add a slower digesting meal right before bed via casein shakes or cheeses. Also you do want a good amount of carbs in your lunch before your workout. I think a large sweet potato is sufficient, but that depends on how big that potato is. If its small you could add some sort of whole grains.

Most important: Is this diet putting on the mass? It looks good, but I feel different people need different ratios of macronutrients. I think my body is a little weird, cuz I can't pack on muscle unless i greatly increase my carbs. The carbs in your diet would be maintenance for me. It took forever for me to learn this about myself. I was stuck forever and was playing around with many different aspects of my diet. Finally I decided to just double my carbs and see what happens. My numbers shot through the roof in a matter of 3 months (on the scale and on the bar). My bodyfat % has since climbed from +or-10% to 12% so I have since lowered my carbs to about 1.5x what they were instead of double. I'm still growing and my bodyfat has leveled out

Your diet looks great and definitely know what you're doing, but don't be afraid to bump up the carbs if the scale isn't saying what you want it to say.