Offseason Week 12

Weight: 243.4lbs

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:

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

Meal 2
6oz Flank Steak or Sockeye Salmon, cooked wt
210g white jasmine rice cooked wt
100g spinach

Meal 3 (pre workout meal):
6oz chicken
210g white jasmine rice
100g banana
20g honey

Pre/Intra Shake
6g Citrulline
5g Hydromax
20g EAA
3g Creatine
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
180g rice
16g almond butter
75g Green beans cooked

Meal 5
6oz chicken, cooked wt
110g white jasmine rice
100g avocado
100g spinach

Meal 6
2  whole eggs
4oz chicken cooked wt
1 Thomas English muffin
15g almond butter
100g spinach

394g carbs, 314g protein, 61g fat; 3381 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
180g white jasmine rice cooked wt
100g spinach

Meal 3:
6oz chicken
180g white jasmine rice
50g banana
15g cashew butter

Meal 4:
6oz chicken
180g rice
16g almond butter
75g Green beans cooked

Meal 5
6oz chicken, cooked wt
110g white jasmine rice
100g avocado
100g spinach

Meal 6
2 whole eggs
4oz chicken cooked wt
1 Thomas English muffin
15g almond butter
100g spinach

290g carbs, 264g protein, 61g fat, 2765kcal

 

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