Off Season Diet- Critique, Thoughts, Advice?

[NitroTank]

Stats
25 yrs. old
5'7"
178 pounds
10% BF

I train 5 days per week, Monday through Friday, and do cardio 3 x / week for 20 minutes each session.

6:00 AM
3/4 whole grain oatmeal w/ 1 scoop whey protein
8 oz. skim milk
10-15 raisins
2 packets of splenda
4 egg whites
3 whole eggs

9:00 AM
8 oz. of lean beef / turkey
125 g of sweet potato

11:00 AM
25 g whey protein
14 almonds

12:00-1:00 w/out

1:00 Post W/out
45 g whey protein
1 bagel w/ 1 tbslp. honey

4:00 PM
8 oz. of lean beef / turkey
1 tblsp. flaxseed oil

7:00 PM
8 oz. lean chicken breast
salad w/ 1 tblsp. oil and vinegar dressing

10:00 PM
23 g whey protein
23 g casein protein

Macro Totals:
343 G Protein
166 G Carbs
35 EFA

 

[poysyn]

Stats
25 yrs. old
5'7"
178 pounds
10% BF

I train 5 days per week, Monday through Friday, and do cardio 3 x / week for 20 minutes each session.

6:00 AM
3/4 whole grain oatmeal w/ 1 scoop whey protein
8 oz. skim milk
10-15 raisins
2 packets of splenda
4 egg whites
3 whole eggs

9:00 AM
8 oz. of lean beef / turkey
125 g of sweet potato

11:00 AM
25 g whey protein
14 almonds

12:00-1:00 w/out

1:00 Post W/out
45 g whey protein
1 bagel w/ 1 tbslp. honey

4:00 PM
8 oz. of lean beef / turkey
1 tblsp. flaxseed oil

7:00 PM
8 oz. lean chicken breast
salad w/ 1 tblsp. oil and vinegar dressing

10:00 PM
23 g whey protein
23 g casein protein

Macro Totals:
343 G Protein
166 G Carbs
35 EFA

Looks fine man..although 5x a week of lifting is certainly overkill, IMO.

 

[muchmass]

Diet looks good, but what are your goals?

 

[gettnlarge01]

That looks like a cutter are you trying to bulk or what?

 

[poysyn]

That looks like a cutter are you trying to bulk or what?

Going to assume by the "off season" in the thread title that he is trying to cut some. If it is a bulk it definitely needs more cals..

 

[gettnlarge01]

My off-season is bulking but everyone is different and wasn't sure of his goals.

 

[NitroTank]

Sorry for the delayed response guys, I really appreciate the input.

My training split is as follows:
Monday- Chest / Abs
Tuesday- Back
Wednesday- Arms
Thursday- Shoulders
Saturday- legs

I competed in my first show in November and came down from 215 to 159. I definitely tried to lose too much weight and didn't come in as conditioned as I should have for the show. I'm trying to put on mass during the "off-season". I've stabilized around 177-178, 9-10% BF right now and would like to work my way up to 185 over the next year without going above 10-12% BF.

I've thought about switching to a four day split, which i've had success with in the past:

Monday-Chest/ Tri
Tuesday- Legs
Thursday- Back / Bi
Friday Shoulders / Abs

Thanks again guys, I appreciate it.

 

[poysyn]

Sorry for the delayed response guys, I really appreciate the input.

My training split is as follows:
Monday- Chest / Abs
Tuesday- Back
Wednesday- Arms
Thursday- Shoulders
Saturday- legs

I competed in my first show in November and came down from 215 to 159. I definitely tried to lose too much weight and didn't come in as conditioned as I should have for the show. I'm trying to put on mass during the "off-season". I've stabilized around 177-178, 9-10% BF right now and would like to work my way up to 185 over the next year without going above 10-12% BF.

I've thought about switching to a four day split, which i've had success with in the past:

Monday-Chest/ Tri
Tuesday- Legs
Thursday- Back / Bi
Friday Shoulders / Abs

Thanks again guys, I appreciate it.

Do you have a trainer? If so, I would see to his inputs as he probably knows your body better then we do. Everyone is different..especially those on a competition level. I know I would rather do a 5x5 split (read about them in the weight training forum sticky training vault) opposed to more isolated workouts..

If your goals are to gain you need to add more calories..judging by your macros I would say you are intaking near to 2,300..which is definitely more of a cut then a clean bulk at your stats..

 

[JKurz1]

Stats
25 yrs. old
5'7"
178 pounds
10% BF

I train 5 days per week, Monday through Friday, and do cardio 3 x / week for 20 minutes each session.

6:00 AM
3/4 whole grain oatmeal w/ 1 scoop whey protein (MAKE IT 1 CUP)
8 oz. skim milk
10-15 raisins
2 packets of splenda
4 egg whites
3 whole eggs

9:00 AM
8 oz. of lean beef / turkey
6-8 OZ YAM - GOOD

11:00 AM
25 g whey protein
14???? MAKE IT 20-25 ALMONDS, 1 OZ

12:00-1:00 w/out

1:00 Post W/out
45 g whey protein
1 bagel w/ 1 tbslp. honey
FINE - ALTHOUGH HONEY IS NOT A SIMPLE CARB, BUT OK
4:00 PM
8 oz. of lean beef / turkey
1 tblsp. flaxseed oil
MAKE THIS PRO CARB MEAL, DROP FLAX AND IN OATS,RICE,YAM
7:00 PM
8 oz. lean chicken breast
salad w/ 1 tblsp. oil and vinegar dressing
GOOD
10:00 PM
23 g whey protein
23 g casein protein
ADD IN YOUR FLAX HERE OR PB OR A EFA
Macro Totals:
343 G Protein
166 G Carbs
35 EFA


2,351 seems low bro…..total calories…I am the same size
as you and taking in 3500 clean cals…..maybe bump it up 500 a week
and see where you go…..edit in CAPS

 

[al420]

Sorry for the delayed response guys, I really appreciate the input.

My training split is as follows:
Monday- Chest / Abs
Tuesday- Back
Wednesday- Arms
Thursday- Shoulders
Saturday- legs

I competed in my first show in November and came down from 215 to 159. I definitely tried to lose too much weight and didn't come in as conditioned as I should have for the show. I'm trying to put on mass during the "off-season". I've stabilized around 177-178, 9-10% BF right now and would like to work my way up to 185 over the next year without going above 10-12% BF.

I've thought about switching to a four day split, which i've had success with in the past:

Monday-Chest/ Tri
Tuesday- Legs
Thursday- Back / Bi
Friday Shoulders / Abs

Thanks again guys, I appreciate it.

can you hit Legs 2x a week? Like maybe a low rep heavy back squat day and a high rep light front squat day...