September 14, 2018 Offseason 2018 Leave a comment Offseason Week 13 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 Share this post