Offseason 2019-2020 week 10

Offseason week 10 update. Body weight is still increasing on current plan. Last week: 228.0lbs This week 231.2lbs. I didn’t do caliper or skin sites, don’t like doing these every week. However, quick measure on the arms and calves and they are both up. I like these measures as they aren’t effecting as much by water and fat increases, giving better insight into quality tissue gain.

Analyzing pics though I am just as hard as last week, really no fat gain I can tell. I put some comparisons of a couple poses, shadowing this week is a bit more favorable, but I say its the same level of leanness. Chest, shoulders and arms look fuller. 

I had a few days dragging ass mentally this week, but I do think it is just sleep related. Renee and I just got a new bed so that should helps. I had debated the need for a deload more for the reason of my elbow and hip getting inflamed, however I think this is more related to poor exercise choice and lack of mobilty work. So now I am working 1-2x per week with The Modern Movement and Back to Life Chiropractic to make sure I keep up on rehab/prehab and extend my mesocycle and limit deload time. Also, had Luke Miller assess me for a need of deload and exercise choices to limit my own bias and not doing one.. Consensus was keep on pushing, but took an extra rest day this week to recover more and fit in rehab work. It takes a team! Strength is sky high and progressing all lifts. 

Health markers: fasting Blood Glucose 89mg/dL and BP 110/65 bpm, resting HR @ 69. I had to wake very early for a client competing so not reading much in the HR and BG higher than last week.

DIET:

High Day Diet 2x per week (700c/311p/46f. 4458kcal)

Meal 1
5oz chicken breast, cooked wt
100g oats, dry measure
1 Dave's Killer English muffin
75g blueberries
100g spinach
1 Scoop Animal Pak Powder

Meal 2 (pre-workout) 
50g Animal Whey, powder wt
100g cream of rice, dry measure 
50g banana
3 rice cakes

Preworkout 
2 scoops Animal pump Pro

Intraworkout
2 Scoops Juiced Aminos 
15g carbs via Universal Carb Max
3oz Pomegranate Juice

Meal 3 (post-workout)
60g Animal Whey, powder wt
2 Dave's Killer Bagels + 30g Organic Jelly

Meal 4
5oz chicken breast, cooked wt
315g white jasmine rice cooked wt
1 Dave's Killer English muffins
5g olive oil
100g spinach

Meal 5 
5oz Sockeye Salmon cooked wt
315g white jasmine rice, cooked wt
100g pineapple
100g green beans

Meal 6
5oz chicken breast, cooked wt
1 whole egg 
3 Dave's Killer English Muffins
200g Salad

Moderate Day Diet 3x per week on Push/Leg days
447c/293p/43f 3347kcal

Meal 1 
5oz chicken breast, cooked wt
100g oats, dry measure
75g blueberries
100g spinach
1 Scoop Animal Pak Powder

Meal 2 (pre-workout) 
50g Animal Whey, powder wt
100g cream of rice, dry measure 
50g banana
3 rice cakes

Preworkout 
2 Scoops Animal Pump Pro

Intraworkout
2 Scoops Juiced Aminos 
15g carbs via Universal Carb Max
3oz Pomegranate Juice

Meal 3 (post-workout)
60g Animal Whey, powder wt
1 Dave's Killer Bagels + 20g Organic Jelly

Meal 4
5oz chicken breast, cooked wt
240g white jasmine rice cooked wt
5g olive oil
100g spinach


Meal 5 
5oz Sockeye Salmon cooked wt
240g white jasmine rice, cooked wt
100g green beans


Meal 6
5oz chicken breast, cooked wt
2 whole eggs
15g almond butter 
200g salad

Low Day Diet 2x per week on OFF DAYS
117c/280p/86f 2362 kcal

Meal 1 
5oz chicken breast, cooked wt
40g oats, dry measure
2 whole eggs
100g spinach
1 Scoop Animal Pak Powder

Meal 2
6oz chicken breast, cooked wt
70g white jasmine rice, cooked wt
30g almond butter
100g green beans 

Meal 3 
6oz 93/7 ground beef, cooked wt
70g white jasmine rice, cooked wt
100g green beans 

Meal 4
6oz chicken breast, cooked wt
70g white jasmine rice, cooked wt
30g almond butter
100g green beans 

Meal 5 
5oz Sockeye Salmon cooked wt
70g white jasmine rice, cooked wt
100g green beans

Meal 6
4oz chicken breast, cooked wt
3 whole eggs 
300g salad

 Cardio 6 sessions per week: 20 min of Stepmill (AM or PM) and 40min walk outside LISS (AM or PM).

No change to the diet, cardio, or supplement plan this week. Keep doing what is working.

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2 comments on “Offseason 2019-2020 week 10

Hi John, why have you chosen to change your diet approach from training day / rest day, to high, med, low days?

Also can I ask how your calculating your carb intake for each of those days?

Thanks

    John Jewett Post author

    Stephen, the diet approach has not changed. I have been using the high, medium, low days the entire offseason. Even past offseason I did something similar with less calorie on off days. However, this year is different in the fact the calories are much more varied each day. I do feel this has kept me leaner and more responsive to nutrition being partitioned to muscle.

    As far as calculating my carb intake. I am counting all carbs in all foods except my vegetables. I use excel to add up everything.

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