Future
Guest
Sample For My Offseason:
7 meals, keep fat as low as possible on this day, so no added fats and use only lean protein sources (I prefer chicken and protein powders on my high days)
Meal 1: 100g carbs, 50g protein
Meal 2: 90g carbs, 50g protein
Meal 3: see pre/during/post workout protocol below (switch this with any meal to make it your postworkout meal)
Meal 4: 80g carbs , 50g protein
Meal 5: 80g carbs , 50g protein
Meal 6: 80g carbs , 50g protein
Meal 7: unlimited veggies, 60g protein
Medium day, 6 meals:
Meal 1: 100g carbs, 60g protein
Meal 2: 80g carbs, 60g protein
Meal 3: see pre/during/post workout protocol below (switch this with any meal to make it your postworkout meal)
Meal 4: 60g protein, 2 cups veggies, 15g of healthy fat
Meal 5: same as meal 4
Meal 6: 70g protein, 10g fish oils
Low day, 6 meals:
Meal 1: 80g carbs, 70g protein, 3g fish oils
Meal 2: 60g carbs, 70g protein, 3g fish oils
Meal 3: 70g protein, 2 cups veggies, 7g fish oils, 1.5tbsp all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 75g protein, 10g fish oils
Pre/post/during workout protocol for high days:
30 min Preworkout: 50g maltodextrin, 1 scoop Anatrop, 30g whey
During workout; 50g waxy maize, 10g BCAAs, 1 scoop Anatrop (or BCAAs, leucine, creatine, taurine)
Immediately post workout : 120g maltodextrin or waxy maize, 25g whey, 1 scoop Anatrop
20 min later; 75g complex carbs, 25g whey
Here are your food choices:
Protein: chicken, lean cuts of steak, fish, turkey, egg whites (ratio of 6 egg whites to 1 whole egg), whey, caseinate, any high quality protein powder
Veggies: basically anything green, broccoli, green beans, cauliflower, asparagus, salads,
Fats: borage oil, olive oil, almonds, cashews, walnuts, pecans, flax oil
Carbs: potatoes (any kind, also yams are cool), rice (any kind), oatmeal, grits, Ezekiel bread or cereal
You can use any zero calorie condiments and spices to your meals. Also feel free to drink any zero calorie beverages at any time (diet soda, crystal lite, coffee, tea, etc.).
I also want you to have a night shake that you sip on before bed, and when you wake up at night. I want you to have this shake every night of the week.
40g whey
40g caseinate
15g fat (olive oil or flax oil) – omit the fat on high days though.
Don’t have any carbs in this shake.
Keep cardio at 3-4 sessions of 30 minutes, in the AM on an empty stomach on low and medium days.
7 meals, keep fat as low as possible on this day, so no added fats and use only lean protein sources (I prefer chicken and protein powders on my high days)
Meal 1: 100g carbs, 50g protein
Meal 2: 90g carbs, 50g protein
Meal 3: see pre/during/post workout protocol below (switch this with any meal to make it your postworkout meal)
Meal 4: 80g carbs , 50g protein
Meal 5: 80g carbs , 50g protein
Meal 6: 80g carbs , 50g protein
Meal 7: unlimited veggies, 60g protein
Medium day, 6 meals:
Meal 1: 100g carbs, 60g protein
Meal 2: 80g carbs, 60g protein
Meal 3: see pre/during/post workout protocol below (switch this with any meal to make it your postworkout meal)
Meal 4: 60g protein, 2 cups veggies, 15g of healthy fat
Meal 5: same as meal 4
Meal 6: 70g protein, 10g fish oils
Low day, 6 meals:
Meal 1: 80g carbs, 70g protein, 3g fish oils
Meal 2: 60g carbs, 70g protein, 3g fish oils
Meal 3: 70g protein, 2 cups veggies, 7g fish oils, 1.5tbsp all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 75g protein, 10g fish oils
Pre/post/during workout protocol for high days:
30 min Preworkout: 50g maltodextrin, 1 scoop Anatrop, 30g whey
During workout; 50g waxy maize, 10g BCAAs, 1 scoop Anatrop (or BCAAs, leucine, creatine, taurine)
Immediately post workout : 120g maltodextrin or waxy maize, 25g whey, 1 scoop Anatrop
20 min later; 75g complex carbs, 25g whey
Here are your food choices:
Protein: chicken, lean cuts of steak, fish, turkey, egg whites (ratio of 6 egg whites to 1 whole egg), whey, caseinate, any high quality protein powder
Veggies: basically anything green, broccoli, green beans, cauliflower, asparagus, salads,
Fats: borage oil, olive oil, almonds, cashews, walnuts, pecans, flax oil
Carbs: potatoes (any kind, also yams are cool), rice (any kind), oatmeal, grits, Ezekiel bread or cereal
You can use any zero calorie condiments and spices to your meals. Also feel free to drink any zero calorie beverages at any time (diet soda, crystal lite, coffee, tea, etc.).
I also want you to have a night shake that you sip on before bed, and when you wake up at night. I want you to have this shake every night of the week.
40g whey
40g caseinate
15g fat (olive oil or flax oil) – omit the fat on high days though.
Don’t have any carbs in this shake.
Keep cardio at 3-4 sessions of 30 minutes, in the AM on an empty stomach on low and medium days.
