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- Joined
- Oct 3, 2005
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- 6,762
I typed this up in a response to Iabadman on another board, and figured I'd post it here too. Feel free to critique / comment.
I tinker around with my offseason nutrition quite a bit, but the basic principles are always there. On non-training days I drop my carbs substantially and up my protein and healthy fats (these are my low days). Most of my training days are “medium days” in that I consume a moderate amount of carbs, with slightly lower fat than my low days. I also have high carb days at least once a week where I will take my carbs up to anywhere from 600 to 1000+ grams and drop my protein in half, and keep my fat as close to zero as possible. I also allow myself to have a “free meal” about once every week or two. Here is what my schedule looked like this past week:
Saturday – trained chest – medium day
Sunday – trained legs – high day
Monday – trained back – medium day
Tuesday – school night – low day
Wednesday – trained chest – medium day
Thursday – school night – low day
Friday – train legs – high day
My low days looked liked this:
6:00am – blender shake consisting of 1 whole egg, 2 scoops of Trueprotein blend (whey/casein), 30g carbs from oatmeal
Supplements :
4g fish oil caps
1g borage oil cap
1 multivitamin
500mg vitamin C
750mg glucosamine
9:00am – 5oz (cooked measure) top round, 2 cups broccoli/green beans,
20 almonds, 4g fish oils, 1g borage oil
Noon – same as meal 1, but without the vitamins and glucosamine
3:00pm – same as meal 2, but with chicken breast instead of top round
6:00pm – 2 scoops of Trueprotein blend, 20 almonds, 4g fish oils, 1g borage oil
9:00pm – 1 salmon filet (37g protein), 1.5 ounce cooked top round (15g protein)
Supplements –
CoQ10
Niacin
750mg glucosamine
Melatonin/ theanine
Night time shake (when I wake up at night) – 1 scoop whey, 1 scoop caseinate, 1 tbsp olive oil
My medium (training days) looked like this:
6:30am – blender shake consisting of 1 whole egg, 2 scoops of Trueprotein blend (whey/casein), 30g carbs from oatmeal
Supplements :
4g fish oil caps
1g borage oil cap
1 multivitamin
500mg vitamin C
750mg glucosamine
9:30am – 5oz (cooked measure) top round, 2 cups broccoli/green beans,
20 almonds, 4g fish oils, 1g borage oil
12:30 – same as meal 1, but without the vitamins and glucosamine
3:30pm – same as meal 2, but with chicken instead of top round
6:00pm (preworkout) – 1 scoop maltodextrin, 1 scoop whey, 1 scoop Anatrop (BCAAs, leucine, taurine, creatine)
During workout – 1 scoop waxy maize starch, 1 scoop Anatrop, 1 tsp. Gatorade
Post workout – 2 scoops waxy maize starch, 1 scoop Anatrop, 1 scoop whey isolate
20 minutes later – 1 cup oatmeal, 1 scoop Trueprotein blend
60-90 minutes later (9:30pm or so) - 5oz (cooked measure) chicken, 2 cups broccoli/green beans, 3g fish oils
Supplements –
CoQ10
Niacin
750mg glucosamine
Melatonin/ theanine
Night time shake (when I wake up at night) – 1 scoop whey, 1 scoop caseinate, 1 tbsp olive oil
My high days (usually leg days) are like this:
6:30am – blender shake consisting of 1.5 scoops of Trueprotein blend (whey/casein), 80g carbs from oatmeal
Supplements :
1 multivitamin
500mg vitamin C
750mg glucosamine
9:30am – 2 cups rice, 4oz (cooked measure) chicken breast
12:30 – same as meal 1, less the supplements
3:30pm – same as meal 2
6:00pm (preworkout) – 1.5 scoop maltodextrin, 1 scoop whey, 1 scoop Anatrop (BCAAs, leucine, taurine, creatine)
During workout – 1.5 scoop waxy maize starch, 1 scoop Anatrop, 1 tsp. Gatorade
Post workout – 2.5 scoops waxy maize starch, 1 scoop Anatrop, 1 scoop whey isolate
20 minutes later – 1 cup oatmeal, 1 scoop Trueprotein blend
60-90 minutes later (about 9:30pm) – 1.75 cups rice, 4 oz (cooked measure) chicken breast
Supplements –
CoQ10
Niacin
750mg glucosamine
Melatonin/ theanine
Night time shake (when I wake up at night) – 1 scoop whey, 1 scoop caseinate
Next week I might add in an extra high day, or I might just add in some more carbs at select times on certain days. I kind of go back and forth like that, adding carbs one week and maybe subtracting them the next, or adding / deleting a high day, depending on how I’m progressing. The basic carb cycle is always the same though.
I tinker around with my offseason nutrition quite a bit, but the basic principles are always there. On non-training days I drop my carbs substantially and up my protein and healthy fats (these are my low days). Most of my training days are “medium days” in that I consume a moderate amount of carbs, with slightly lower fat than my low days. I also have high carb days at least once a week where I will take my carbs up to anywhere from 600 to 1000+ grams and drop my protein in half, and keep my fat as close to zero as possible. I also allow myself to have a “free meal” about once every week or two. Here is what my schedule looked like this past week:
Saturday – trained chest – medium day
Sunday – trained legs – high day
Monday – trained back – medium day
Tuesday – school night – low day
Wednesday – trained chest – medium day
Thursday – school night – low day
Friday – train legs – high day
My low days looked liked this:
6:00am – blender shake consisting of 1 whole egg, 2 scoops of Trueprotein blend (whey/casein), 30g carbs from oatmeal
Supplements :
4g fish oil caps
1g borage oil cap
1 multivitamin
500mg vitamin C
750mg glucosamine
9:00am – 5oz (cooked measure) top round, 2 cups broccoli/green beans,
20 almonds, 4g fish oils, 1g borage oil
Noon – same as meal 1, but without the vitamins and glucosamine
3:00pm – same as meal 2, but with chicken breast instead of top round
6:00pm – 2 scoops of Trueprotein blend, 20 almonds, 4g fish oils, 1g borage oil
9:00pm – 1 salmon filet (37g protein), 1.5 ounce cooked top round (15g protein)
Supplements –
CoQ10
Niacin
750mg glucosamine
Melatonin/ theanine
Night time shake (when I wake up at night) – 1 scoop whey, 1 scoop caseinate, 1 tbsp olive oil
My medium (training days) looked like this:
6:30am – blender shake consisting of 1 whole egg, 2 scoops of Trueprotein blend (whey/casein), 30g carbs from oatmeal
Supplements :
4g fish oil caps
1g borage oil cap
1 multivitamin
500mg vitamin C
750mg glucosamine
9:30am – 5oz (cooked measure) top round, 2 cups broccoli/green beans,
20 almonds, 4g fish oils, 1g borage oil
12:30 – same as meal 1, but without the vitamins and glucosamine
3:30pm – same as meal 2, but with chicken instead of top round
6:00pm (preworkout) – 1 scoop maltodextrin, 1 scoop whey, 1 scoop Anatrop (BCAAs, leucine, taurine, creatine)
During workout – 1 scoop waxy maize starch, 1 scoop Anatrop, 1 tsp. Gatorade
Post workout – 2 scoops waxy maize starch, 1 scoop Anatrop, 1 scoop whey isolate
20 minutes later – 1 cup oatmeal, 1 scoop Trueprotein blend
60-90 minutes later (9:30pm or so) - 5oz (cooked measure) chicken, 2 cups broccoli/green beans, 3g fish oils
Supplements –
CoQ10
Niacin
750mg glucosamine
Melatonin/ theanine
Night time shake (when I wake up at night) – 1 scoop whey, 1 scoop caseinate, 1 tbsp olive oil
My high days (usually leg days) are like this:
6:30am – blender shake consisting of 1.5 scoops of Trueprotein blend (whey/casein), 80g carbs from oatmeal
Supplements :
1 multivitamin
500mg vitamin C
750mg glucosamine
9:30am – 2 cups rice, 4oz (cooked measure) chicken breast
12:30 – same as meal 1, less the supplements
3:30pm – same as meal 2
6:00pm (preworkout) – 1.5 scoop maltodextrin, 1 scoop whey, 1 scoop Anatrop (BCAAs, leucine, taurine, creatine)
During workout – 1.5 scoop waxy maize starch, 1 scoop Anatrop, 1 tsp. Gatorade
Post workout – 2.5 scoops waxy maize starch, 1 scoop Anatrop, 1 scoop whey isolate
20 minutes later – 1 cup oatmeal, 1 scoop Trueprotein blend
60-90 minutes later (about 9:30pm) – 1.75 cups rice, 4 oz (cooked measure) chicken breast
Supplements –
CoQ10
Niacin
750mg glucosamine
Melatonin/ theanine
Night time shake (when I wake up at night) – 1 scoop whey, 1 scoop caseinate
Next week I might add in an extra high day, or I might just add in some more carbs at select times on certain days. I kind of go back and forth like that, adding carbs one week and maybe subtracting them the next, or adding / deleting a high day, depending on how I’m progressing. The basic carb cycle is always the same though.
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