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In about 4 weeks i will be coming off contest prep and heading into off season mode. I will be wasting no time to use the rebound to my advantage. My plan is going to be to start at 1000kcals over what im eating now but use Dantes method of hammering protein, utilizing carb cutoffs, then slowly ramping the calories up as need probably in 250-500kcal increments. Ill be using the 2 way split while doing this. Heres my plan so far let me know what you guys think.
Meal 1: 12 oz egg white, 2 whole dha egss, 2.5 oz cream of wheat (dry),30 grams(scale weight) TP whey Iso
Meal 2: 90 grams(scale weight) TP whey iso, 1 tblspn evoo
meal 3: 120z. chicken breast(raw), 1 tblspn mac nut ot 32 grams(scale weight) natty pb
Meal 4 Prewo: 10oz. tuna drained, 8.5 oz sweet pot.(cooked)
Meal 5 pwo: 90 grams (scale weight) TP Whey Iso, 2.2. oz.(dry) white rice or 8.5 oz cooked white pot.
Meal 6: 8 oz. 90/10 ground beef(rinsed) / mixed veggies
Meal 7: 12 oz. egg white, 30 grams (scale weight) TP whey iso
-also ill have a shake next to the bed to drink when i get up to pee in the middle of the night
-calories come to about 3100-3200 490 protein/150 carbs/60 fats, i dont wanna ramp them up too fast because i wanna keep fat gains to a minimum as long as i can
-On my off days i will switch meals 2 and 3 with meals 4 and 5.
-During my cruise phase i will drop off meal 7
-as needed whrn calories need to be increase i will start but slowly adding carbs to my pwo meal, then add healthy fats after that etc.
-cardio will be used 45 minutes on off days for appetite, health and fat.
- 2 cheat meals will be used a week weds pwo and sunday. I dont really crave much off season so these are ussually chipolte of sushi. Thats what i crave most
My goal over the next 2 years is to become top of the heavyweights or in the superheavyweight class. Thanks guys let me know what u think
Meal 1: 12 oz egg white, 2 whole dha egss, 2.5 oz cream of wheat (dry),30 grams(scale weight) TP whey Iso
Meal 2: 90 grams(scale weight) TP whey iso, 1 tblspn evoo
meal 3: 120z. chicken breast(raw), 1 tblspn mac nut ot 32 grams(scale weight) natty pb
Meal 4 Prewo: 10oz. tuna drained, 8.5 oz sweet pot.(cooked)
Meal 5 pwo: 90 grams (scale weight) TP Whey Iso, 2.2. oz.(dry) white rice or 8.5 oz cooked white pot.
Meal 6: 8 oz. 90/10 ground beef(rinsed) / mixed veggies
Meal 7: 12 oz. egg white, 30 grams (scale weight) TP whey iso
-also ill have a shake next to the bed to drink when i get up to pee in the middle of the night
-calories come to about 3100-3200 490 protein/150 carbs/60 fats, i dont wanna ramp them up too fast because i wanna keep fat gains to a minimum as long as i can
-On my off days i will switch meals 2 and 3 with meals 4 and 5.
-During my cruise phase i will drop off meal 7
-as needed whrn calories need to be increase i will start but slowly adding carbs to my pwo meal, then add healthy fats after that etc.
-cardio will be used 45 minutes on off days for appetite, health and fat.
- 2 cheat meals will be used a week weds pwo and sunday. I dont really crave much off season so these are ussually chipolte of sushi. Thats what i crave most
My goal over the next 2 years is to become top of the heavyweights or in the superheavyweight class. Thanks guys let me know what u think
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