Dallas Post Show Rebound

So I wanted to give you current update on where I stand post show and my diet set up. In my last post I talked about my physique weaknesses and how I was going to set up my training to address those areas. See that blog post here: https://www.j3sportsrd.com/dallas-break-down/



So, I want to make sure I really push carbohydrates hard on training day, but in the past I fell like the pumps fade quick and fat gain occurs. So, I had the thought to have zero carb days on my off days. This would keep insulin sensitivity up, limit fat gain and likely improve digestion.

To set calories and macronutrients I always looks at my baseline diet right before I started prep and also what I was consuming for my carb up meals on show day. This gives meal a good idea of the amount of food I need to be consuming to slowly increase body weight and adequately fuel training. Metabolic rate will be slightly surpassed for the dieting phase, so the offseason baseline diet might be slightly higher than what is needed, but you can adjust the plan based on response. I also allocate most carbohydrates to my preworkout meal since this is a great time to partition nutrients and give a great insulin rise for cellular swelling and hydration during training. For food sources I am just trying to pick a variety and also keep in mind food preferences. Post show many people are ravenous and you need to consider that when planning a diet and have foods that can help them gain satiety.

To give you an update on my current physique. I started this plan weighing 222lbs first thing in the morning. This was after enjoying myself eating pizza and pancakes after the show and the following day. Two days after the show I went back to my peak week diet of 145g carb, 250g protein, 35g fat just to pull some water off me and stabilize some. The following day is when I implemented the diet below. Over the course of this week My body weight quickly rose to 228lbs in the AM, but I am now stabilized and weight gain has slowed. I really like to monitor my overhead abdominal and rear double pose in the offseason. I want to keep a close eye on ab and glute/ham definition. Ideally I should always have full set of ab lines in and also full quad lines in through out all of offseason.

It is really important to monitor a pictures, skin fold thickness, scale weight, and circumference measurements to really assess what kind of weight you are gaining. I try to use a variety of tools to give me the best assessment of my physique, ultimately pictures are number one though. For skin folds, I am around 5% body fat right now and that is with all my skin fold site being 4-5mm, back is an 8mm. Ideally I don’t want any site outside of back to go above an 8-10mm.

Mentally the weight gain can be hard on people cause they are used to having this dry look and now they spill over and lose that tightness but are crazy full. It take some mental toughness and patience to be okay with this transition into the offseason, honestly I love it. You get the best of everything, still very lean, fuller than ever, and greatest workouts of you life. I love the rebound phase. It is truly where most offseason progress can be made.

I will keep you updated on all my progress and diet adjustments to the plan, so stay tuned.


Meal 1
40g protein via Whey Isolate
80g 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 (pre workout meal):
6oz chicken
210g white jasmine rice
100g banana
20g honey
15g cashew butter
*On Back days add 100g rice and 10g honey to meal

Pre/Intra Shake

20-30 minutes prior to workout sip on way to gym and finish ½ through workout
20g HBCD
6g Citrulline

5g Hydromax
20g EAA
3g Creatine
2g Pink Salt
20+ ounces of water
Have this sipped down fully prior to training


40g protein via whey isolate
1 Bagel or 1 Organic Pop Tart
40g Jam

Meal 4:
6oz chicken
110g rice
100g pineapple
10g Mac Nut Oil
75g Green beans cooked

Meal 5
6oz chicken, cooked wt
140g white jasmine rice
20g almond butter
100g spinach

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

290g protein, 450g carb, 55g fat 3690kcal


Off day diet

Meal 1:
5 whole eggs
50g avocado
100g spinach

Meal 2
6oz Flank Steak, cooked wt
15g Mac nut oil
100g spinach

Meal 3
6oz chicken
100g avocado
30g cashew butter

Meal 4:
6oz salmon
15g Mac Nut Oil
75g Green beans cooked

Meal 5
6oz Flank steak
30g almond butter
100g spinach

Meal 6
5 whole eggs
50g avocado
10g Mac nut oil
100g spinach

250g protein, 160g fat (2450kcal)

8 comments on “Dallas Post Show Rebound

Great post. I was checking continuously this blog and I’m inspired!

Very helpful information specially the closing part :
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Thanks and good luck.

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