Hi Fitness friends
My off-season diet will focus on building muscle while staying lean and in shape for summer. It wont be as hardcore as my competition diet as I am now trying to gain muscle while keeping body fat relatively low. Below is my full diet and supplementation plan for the next 3 months.
Meal 1 5:30 am
- 2 USN Phedra Cut Hardcore caps.
- 2 USN Mens Ultra Multi Vitamin caps.
- 1 USN One A Day 1000mg Vitamin C cap.
- 1 Scoop USN 100 % Whey Isolate.
- Half cup Future Life Immune Boosting Energy meal with half cup Pro Nutro light cereal.
- Black coffee with sweetner.
Meal 2 8:30 am
- 2 USN CLA 1000 caps.
- 1 Cup raw oats with cinnemon and raisens with 1 sliced banana.
- 1 Scoop USN 100 % Whey Isolate.
- 3 Egg whites.
- 1 Cup coffee with milk and sweetner.
Meal 3 11:00 am
- 2 Scoops USN Pure Protein IGF-1
- 1 Apple or Orange.
Meal 4 1:00 pm
- 2 USN Phedra Cut Hardcore caps.
- 2 USN CLA 1000 caps.
- 1 Tin tuna.
- 1 Cup brown wild rice with lentils.
- 1 Cup Pineapple. or sliced cucumber with balsamic vinegar.
Meal 5 3:30 pm
- 2 Scoops USN Hardcore Whey GH.
- 1 Tea spoon USN Pure Glutamine.
- 2 Brown rice cakes with low fat cottage cheese.
Pre-Workout supplements 5:00 pm
- 3 USN Creatine X4 caps.
- 3 USN Anabolic Nitro X4 caps.
- 1 Teaspoon USN HGH 550.
- 2 USN 17 Testo Methox caps.
Workout supplements
- 1 Scoop USN Anabolic Amino Grow with 500ml water. (drink during workout).
Post-workout Meal 6 8:00pm
- 2 Scoops USN Hardcore Whey GH.
- 1 Teaspoon USN Pure Glutamine.
Meal 7 9:00pm
- 2 USN Phedra Cut SF caps.
- Lean beef steak or lean beef mince.
- 1 cup brown rice or wholewheat wrap.
- Broccoli or green salad with slicec cucumber.
Before bed supplements 11:00pm
- 1 Teaspoon USN HGH 550.
- 1 Teaspoon USN Pure Glutamine.
Meal 8 10:30 p m (Optional)
- 2 Scoops USN Pure Protein IGF-1 or USN Protein Dessert.
Notes:
I drink approximatly 3 litres water per day and add pepper to most of my meals as this is a natural fat burner. I also add a small teaspoon of Sweat Chilli sauce to Meal 4. As its offseason I like to add some flavour to my meals but try keep it very low to help me maintain a lean physique.
This is the basis of my off-season diet and I try to eat as clean as possible Monday to Friday and on the weekends I might have 2 or 3 cheat meals, which usually consists of pastas, pizzas and muffins.
