Offseason Week 18

 

Weight: 249.0lbs

AM Fasted Cardio:

5 sessions x 25 minutes
Stairmaster level 7

PM cardio

N/A

Training Split:

2 days on 1 day off:

PULL
PUSH
OFF
LEGS
PULL
OFF
PUSH
BACK HAMS
off

TRAINING DAY DIET:

Start of blast phase, added 400kcal (70g carb, 13g fat) to training days; added 250kcal (50g carb) t0 off days.

Meal 1:
40g protein via Whey Isolate
80g oats
1 rice cake
100g blueberries
15g Almond butter

Meal 2
6oz Flank Steak or Sockeye Salmon, cooked wt
240g white jasmine rice cooked wt
100g pineapple
100g spinach

Meal 3 (pre workout meal):
6oz chicken
240g white jasmine rice
100g banana
15g almond butter
100g beets
20g honey

Pre/Intra Shake

900mg alpha GPC
6g Citrulline
5g Hydromax
20g EAA
3g Creatine monohydrate
2g Pink Salt
20+ ounces of water
Have this sipped down fully prior to training

POST WORKOUT
40g protein via whey isolate
1 Bagel
40g Jam

Meal 4:
6oz chicken
240g rice
100g mango and papaya
16g almond butter
75g Green beans cooked

Meal 5
6oz chicken, cooked wt
180g white jasmine rice
100g avocado
100g spinach

Meal 6
3 whole eggs
3oz chicken cooked wt
2 Thomas English muffin
100g spinach

542g carbs, 338g protein, 70g fat; 4150 kcal

OFF DAY DIET:

Meal 1:
40g protein via Whey Isolate
60g oats
100g blueberries
15g almond butter

Meal 2
6oz Flank Steak or Sockeye Salmon, cooked wt
140g white jasmine rice cooked wt
100g pineapple
100g spinach

Meal 3:
6oz chicken
180g white jasmine rice
50g banana
100g spinach

Meal 4:
6oz chicken
140g rice
100g mango and papaya
16g almond butter
75g Green beans cooked

Meal 5
6oz chicken, cooked wt
140g white jasmine rice
100g avocado
100g spinach

Meal 6
3 whole eggs
3oz chicken cooked wt
1 English muffin
100g spinach

311g carbs, 288g protein, 65g fat, 2981kcal

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