Offseason 2019-2020 week 11

Offseason week 11 update. Body weight is still increasing on current plan. Last week: 231.2lbs This week 233.2lbs. Still feel very good about rate of weight gain and how it looks in pics. Very minimal change in body fat at the current moment. Thanksgiving was 2 days ago and that was my first real cheat meal since my vacation in Mexico. I truly did no tracking for the meal and just eat one serving. Normally thanksgiving food is not high on my list, but Renee cooked the entire meal homemade. It was absolutely fantastic and so I had the meal and counted it as two of my regular meals for the day. Also trained legs that morning, so calories were offset very well. Last week Coach, Andrew Vu, increased fats on off days to aid in recovery more, which I do feel they did. My off days were becoming quite a large deficit, so bringing calories and specifically fats up, helped. This offseason progress is not some special drug formula, this is less than ever actually. But I have nailed a daily routine, control my environment as much as possible, and consistently execute the diet, training, rehab like I am on prep. 

Making very good progression on my “golfers elbow”. Strengthening my wrist extensors and massage work above and below has helped tremendously. Justin Reyna, The Modern Movement, has identified my problem muscles in the forearm and we continue to work on those. I also have a set prehab shoulder mobility routine specific for what I need. Strength is progressing very well this week. The new DB floor press on push day is jumping up very quickly and has been a nice addition of tricep stimulus as I have backed of my overhead tricep extension work due to the elbow issue. 

Cardio 6 sessions per week: 20 min of Spin Bike and 40min walk outside LISS (AM or PM). Switched to spin bike for the week for variety.

In summary, weight is up, still lean, strength is up, pumps are great. This all means no change to the plan needed. 

Training split:
Pull- High day
Push-mod
Legs-mod
Off-Low
Pull-High day
Push-Mod
Off-Low
DIET:
High Day Diet 2x per week (700c/311p/46f. 4458kcal)
*all macros counted for all food, except vegetables

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
125c/280p/117f 2362 kcal

Meal 1 
4oz chicken breast, cooked wt
40g oats, dry measure
2 whole eggs
10g almond butter
100g spinach
1 Scoop Animal Pak Powder

Meal 2
6oz chicken breast, cooked wt
70g white jasmine rice, cooked wt
30g almond butter
5g olive oil
100g green beans 

Meal 3 
6oz 93/7 ground beef, cooked wt
70g white jasmine rice, cooked wt
15g peanut butter
100g green beans 

Meal 4
6oz chicken breast, cooked wt
70g white jasmine rice, cooked wt
30g almond butter
5g olive oil
100g green beans 

Meal 5 
5oz Sockeye Salmon cooked wt
70g white jasmine rice, cooked wt
15g pistachios
100g green beans

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

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