Your Off Season! - Diet, Workout etc.

[Damios]

Let's talk about our Off Season, i mean time when we want to add muscle ( bulk etc. )

How many days do You lift? Your diet is like High Carb or High Fat? Do You eat diffrent on training days and rest days? Do You have cheat meals?

What's about this fking awesome time in the year

 

[nothuman]

I'm still recovering from surgery but in a few months, I have this diet all planned and ready to go. It's essentially the mountain dog diet, with a couple things he would probably frown upon (the whey I choose and the Quaker oats once a day). Health and gaining lost muscle back. I plan to start at a very low bodyfat.

Pre workout (30-60 minutes before)
3 free range eggs (18/0/12, 180), combat powder whey (24/5/2, 130), 1/4 cup steel cut oats (7/29/3, 170), veggies
49p/34c/17f, 480 cals

Intra workout shake (the one that is coming from prime nutrition soon. I'm only speculating what the macros are here)
30g casein hydrolysate and 75g hbcd
30/75/0, 375

Post workout (45-60 minutes later)
6.67oz Chicken breast (43/0/1, 200), brown rice (8/66/0, 300), coconut oil (0/0/14, 130)
51/69/15, 630

Meal 4
3 free range eggs (18/0/12, 180), combat powder whey (24/5/2, 130), Quaker oatmeal (10/54/6, 300), fruits, red palm oil (0/0/14, 130)
52/59/32, 740

Cardio (alternate HIIT and 30 minutes moderate intensity with stepmill)

Meal 5
Combat powder whey (24/5/2, 130), 1/4 cup steel cut oats (7/29/3, 170), veggies
32/34/5, 310

Meal 6
8oz grass fed beef (44/0/22, 400), brown rice (8/66/0, 300)
52/66/22, 700

Meal 7
ON casein (24/4/1, 120), 1 tbsp SynthePure (15/0/0, 60), 2 slices organic whole wheat toast (4/30/3, 160), 2 tbsp organic pb (7/6/17, 210), EVOO (0/0/14, 120)
50/40/35, 550

5 fish oil caps daily (0/0/5, 50)

315/372/129, 3775

 

[ryanbCXG]

Actually JM just did a bulking food article and had quick packet oats as a fav and cereal and whey

 

[Knight9]

Actually JM just did a bulking food article and had quick packet oats as a fav and cereal and whey

Was this on his paid site or elsewhere?

 

[beans]

Was this on his paid site or elsewhere?

he linked it to his mountain dog facebook page. its on elitefts
**broken link removed**

 

[Knight9]

he linked it to his mountain dog facebook page. its on elitefts
**broken link removed**

Thanks

Actually JM just did a bulking food article and had quick packet oats as a fav and cereal and whey

Doesn't seem like JM wrote this after reading a couple sentences...unless he has started to speak in the third person..

 

[ryanbCXG]

Thanks

Doesn't seem like JM wrote this after reading a couple sentences...unless he has started to speak in the third person..

It's from someone on his staff I believe. He posted it on FB as well

 

[Chode Logan]

I train either 4 days a week hitting everything once every 7 days or 6 days a week hitting everything twice. I pretty much instinctively move between the two. High carbs pretty low fat. Off days I cut carbs by about 30-40%. If I feel too pudgy I do cardio on off days for 20-30 mins and 15 post workout (never on leg day) and if I am happy with bodyfat I do it 3 or 4 days a week for 15 mins or so.

Food sources stay 80% the same as dieting but 20% will come from more delicious sources fit into my macros...but mostly same ole rice and fish/chicken, egg whites and oats etc.

I enjoy the process and my results are better being structered year round. If I need a break mentally, I take one, and eat whatever I want.

I train high volume because I got into bodybuilding cause I love training...going to the gym for 35 mins 3 or 4 days a week isn't enough. Maybe I will get sick of it down the road but I basically train until my pump starts to fade. Once in awhile I will focus on strength and lower volume but just in short durations.

 

[heavyhitter]

Thanks

Doesn't seem like JM wrote this after reading a couple sentences...unless he has started to speak in the third person..

And changed his name to Alexander Cortes

 

[Damios]

I train either 4 days a week hitting everything once every 7 days or 6 days a week hitting everything twice. I pretty much instinctively move between the two. High carbs pretty low fat. Off days I cut carbs by about 30-40%. If I feel too pudgy I do cardio on off days for 20-30 mins and 15 post workout (never on leg day) and if I am happy with bodyfat I do it 3 or 4 days a week for 15 mins or so.

Food sources stay 80% the same as dieting but 20% will come from more delicious sources fit into my macros...but mostly same ole rice and fish/chicken, egg whites and oats etc.

I enjoy the process and my results are better being structered year round. If I need a break mentally, I take one, and eat whatever I want.

I train high volume because I got into bodybuilding cause I love training...going to the gym for 35 mins 3 or 4 days a week isn't enough. Maybe I will get sick of it down the road but I basically train until my pump starts to fade. Once in awhile I will focus on strength and lower volume but just in short durations.

What is Your split routine?

Thanks for answer!



What do You Guys thinks about Carbs Timing while Off Season? Is it essential or do You eat Carbs throughout day?

 

[shadow1]

pizza, burgers and beer... llol

 

[Chode Logan]

What is Your split routine?

Thanks for answer!



What do You Guys thinks about Carbs Timing while Off Season? Is it essential or do You eat Carbs throughout day?

4 day split - Chest/delts, back/calves, quads/hams, arms/calves. Usually take Weds and weekends off

6 day split - Chest/delts heavy, back volume/hams, arms, quads/hams, chest/delts volume, back heavy, off

Those are the two I am rotating currently, basically don't really care as long as it makes sense.



And for the most part I keep carbs steady for first 5 meals, no carbs last meal...I haven't personally found I benefit much from increasing carbs around training and reducing them throughout the day...never really noticed much increase in fat loss or muscle gain, and it just means more boring carb-free meals to choke down...might try it again at some point but for now I don't find it useful.

I still do adjust nutrients on timing, aka faster carbs post workout and keeping fats later in the day, etc.