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Off Season Diet- Phase 1

SerbMarko

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I started working with a IFBB pro which i will not name at this time.. but we just started out not too long ago and i feel that i should share some of the knowledge that i have received in the last little while. here is my bulk diet-phase 1.. things will change but currently this is what it looks like.. currently im 260lbs planning on getting up to 280lbs.. no i wont post pictures. once im done my bulk i will.. i want to shock some people lol anyways here she goes.

Offseason Program

Wake up:
1000mg Vitamin C 1 Omega 3-6-9
1 Multi Vitamin/Mineral 1 B-Complex
400iu Vitamin E 50mg Zinc
2000mg BCAA’s

Meal 1
60g Whey Protein
2 Cups Oatmeal Cooked or 2 Whole Wheat Bagels (any additions can be made for taste)
1 Banana

Meal 2
8oz Steak or 8oz Chicken Breast
1 Cups Whole Wheat Past or One Medium Potato

Meal 3 (pre-workout)
60g Whey Protein
10g Creatine Monohydrate
1 Peanut Butter and Jelly Sandwiches on Whole Wheat Bread
2000mg BCAA’s

Meal 4 (post-workout)
50g Whey Protein
100g Dextrose
10g Creatine
5g Glutamine
2000mg BCAA’s

Meal 5 (1hr Later)
8oz Steak or 8oz Chicken Breast
1 Cups Whole Wheat Pasta or 5 Rice Cakes
1 Cups Veg or Med Salad

Meal 6
8 Egg Whites
4 Whole Eggs
1 Tbsp. 100% Peanut Butter

Meal 7 (if needed for late night snack)
60g Whey Protein
Small Bowl Cereal or 1 Cup Frozen Yogurt

Repeat all Vitamins and Minerals from morning before bed.

I will choose not to include my anabolic cycle in this post as i feel not many on here are ready for that.. those who know me feel free to PM me if you wish to know.. thanks
 
Skeptic

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Good work Serb, What are your macro's and calories for all this?
 
SerbMarko

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Good work Serb, What are your macro's and calories for all this?

ehh im not sure actually.. but it works out to be about 2grams of protein per pound.. we just went based on my weight and experience.. when i get a chance i will get all the nutritional information for you.
 
Skeptic

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Sounds good mate, I hope you hit the 280! Thats huge!!
 
D

DriDDeRz

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Diet looks good bro! best of luck and keep us updated :D
 
Natzo

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Great Job bro!

Diet looks pretty good.

Can you elaborate on the chosen vitamins and minerals?


keep us updated. :thumbsup2:
 
Beau

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Solid plan dude...best of luck with the bulk
 
SerbMarko

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Great Job bro!

Diet looks pretty good.

Can you elaborate on the chosen vitamins and minerals?


keep us updated. :thumbsup2:

im just following the plan my trainer gave me.. im not really questioning him at this time lol
 
Big VIC

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Is this pro sponsored by a major company and does his last name start with a A?
Hehe
 
Natzo

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so your from Cananda..

Faoud Abiad?
 

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Big04pimpin

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keep us updated Serb. Once I get down to 225lbs from my current weight, I will be bulking like you are but haven't decided on whether I want to go natty or not.
 
SerbMarko

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keep us updated Serb. Once I get down to 225lbs from my current weight, I will be bulking like you are but haven't decided on whether I want to go natty or not.

natural? are you ok bro? lol
 
MetalMX

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Hey brate just saying hi.

Only thing i wonder is with all that protein is the acidicity you create huge amounts of it. So you'd something to balance that out i duno maybe vegetable juicing but so much acidity isn't very good for protein synthesis.

Alkalizing greens will help.

I would certainly add a broad spectrum mineral supplement. which includes chromium, manganese, magnesium, copper, molybdenum, selenium and Vanadium.

Digestive Enzymes with your meals to make sure the food is being put to good use.
 
Big04pimpin

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Hey brate just saying hi.

Only thing i wonder is with all that protein is the acidicity you create huge amounts of it. So you'd something to balance that out i duno maybe vegetable juicing but so much acidity isn't very good for protein synthesis.

Alkalizing greens will help.

I would certainly add a broad spectrum mineral supplement. which includes chromium, manganese, magnesium, copper, molybdenum, selenium and Vanadium.

Digestive Enzymes with your meals to make sure the food is being put to good use.

Most Whey Protein has digestive enzymes in it. I think he has the rest covered. :thumbsup2:
 
Big04pimpin

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natural? are you ok bro? lol

I really want to have one huge last run but with my current situation, I don't think it makes sense to drop $1,000 or more on gear. I could put that to a lot better use with my family. Like paying off my house.
 
MrChewiebitums

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your last meal is whey protein>? why not casein instead?
 
SerbMarko

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your last meal is whey protein>? why not casein instead?

Meal 6
8 Egg Whites
4 Whole Eggs
1 Tbsp. 100% Peanut Butter

^ this is my last meal.. meal 7 is something i eat when i get up during the night.
 
MrChewiebitums

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ah sorry i quickly gave it a glance and didnt notice the brackets... but arent eggs a quick source of protein as well?
 

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