offseason diet -- comments please

[go Yankees]

I just got humbled, pretty much, at a bodybuilding competition, and am looking to add some quality, lean muscle. I've never really followed a strict off-season diet (usually only a competition-prep diet) so I'm giving it a go here. I will post pics from after the show to give you an idea of what I look like

stats: 5'8 male, 185 and 7-8% bf

goals: add 15 lbs of lean muscle

est. cal. requirement: 4698 calories, calculated at http://www.exrx.net/Calculators/CalRequire.html

food: will eat anything, can prepare anything just about anytime -- I work at a restaurant

time frame: until beginning of April, 2006

supplements: 300 mg TE, for 12 weeks, 400 mg EQ for 12 weeks, 5 g creatine, 20-25 g glutamine, multi, calcium + magnesium...

workouts: varying from 4 days a week (1x a day), up to possibly 5 days a week (2x a day some days), up to 8 lifting workouts a week. Focus mostly on chest and back development, but still working all body parts

what I have so far:
I'm looking at just under 5,000 cal a day, 45% from carbs, 35% from prot, and 20% from fat. This is what a typical day will probably consist of:

Meal 1: Up Your Mass shake with water (510 cal, 58 g carbs, 46 g prot, 11 g fat)

Meal 2: 1 cup oatmeal (dry), 12 oz nonfat milk, 1 cup scrambled egg whites (509-74-40-7)

Meals 3 thru 5-6: this is where it gets interesting...I'll get about 366 g carbs, 214 g protein, and about 80 g fat from sweet potatoes, brown rice, top round steak, chicken breasts, and orange roughy, with a typical meal (one out of four here) looking like this: 2 cups brown rice, 8 oz top round steak

Meal 7 (or earlier): Up Your Mass shake

PWO meal: 2 scoops ON whey shake with water (240-6-48-3)

before bed: 2 scoops ON PM pro complex with water (240-8-50-1)

I will also add flaxseed oil as needed for extra healthy fats

I haven't allotted much snack food; I need to do this.

How does this all sound? I welcome all comments, PMs, advice, criticisms...anything

thanks

[BBAddict]

Just a couple comments quickly-gotta run:
Meal 1: Not bad, but I've started believing in getting some clean (no fat), quick acting protein ASAP to stop any catabolic processes and get back into an anabolic state. I actually use some whey protein as soon as I roll out of bed and then go cook my meal. Not a bad choice, just my opinion on this one.

PWO meal: gotta get a bunch of carbs in there. You've got to refuel the glycogen in your muscles so they can get into an anabolic state ASAP after tearing them down in the workout. I use a mix of malto/dextrose in the whey shake, but I've seen a lot lately that says that complex carbs work just as well as simple carbs. I stick to simple to make sure they get processed fast and cause I don't care if I put on some extra weight.

before bed: Since you're trying to bulk, I'd add some fat in here too. It'll help slow the digestive process and also give you some more cals. Something like natty PB works well for me.

I hope you're pretty sure about the cals. I believe it's definitely possible but few people have that high of a metabolism that they require nearly 5000cals. Have you tracked your diet closely enough in the past to know that you need that many cals to gain?

Sorry to hear about the contest--so what did you learn? Need more mass/less fat/both?? That's why you do a first show, so you can show up better next time! Any pics from the show?

[go Yankees]

the show: I learned that people get pretty damn huge and hard on AAS, and that if I want to compete at a high level...well, ya know...it was the Eastern USA BB, Fitness and Figure in NYC, one of the biggest amateur shows, so it was pretty serious indeed

PWO: yes, I need dextrose and malto...will add and revise my diet a bit, cutting back on some of those sweet pot/brown rice carbs

the show, again: I need to get a bit more dialed in in that last week or two, bring bf a bit lower, come in a bit harder, basically clean up a tiny bit more. The top 5 guys in my weight class were all short and huge, thick limbs, except for this one kid who was 5'11, a bit smaller, but looked hard as a marble statue, huge veins in upper thighs, striations all over the place...I think I'll look into getting a dietician for pre-contest

[daf2]

first of all you need dextrose and maltodextrin pwo.

second you do not need 5k calories

third you should have casein before bed pro complex only has a little casein it is msotly whey and egg.

also add some olive oil or nuts before bed

and about an hour after pwo you should have slow digesting carbs like oats or yams or brown rice

and one of you midday meals should be protein and fat not carbs at every meal and add soem vegetables at the a midday meal and dinner

people at your show run aas and use diuretics-> none of which you do

[daf2]

Originally Posted by daf2

first of all you need dextrose and maltodextrin pwo.

second you do not need 5k calories

third you should have casein before bed pro complex only has a little casein it is msotly whey and egg.

also add some olive oil or nuts before bed

and about an hour after pwo you should have slow digesting carbs like oats or yams or brown rice

and one of you midday meals should be protein and fat not carbs at every meal and add soem vegetables at the a midday meal and dinner

people at your show run aas and use diuretics-> none of which you do

i didnt realize it was pro comple PM...nm the comment on casein before bed

[Shibby]

5K calories does sound like a bit much. Check your BMR here Basal Metabolic Rate for Gaining/Losing Weight


Also it sounds like you do or will be overtraining. Post your routine.

[go Yankees]

I'm still trying to decide on my training split. I'll either go chest-back-shoulders-arms-legs as I did precontest, taking 2 off days out of every 7, or go 4 days a week, doing chest twice (chest/shoulders-legs-off-chest/triceps-back/biceps-off-off). I'm pretty good, and careful, about overtraining. I'm always on the lookout for when I'm dragging in the gym, or always exhausted, and I'm never afraid to throw in a few off days to rest and get the fire back

[go Yankees]

I posted pics...in the member pictures section