my 2010-2012 offseason diet

[MAX.MAREK]

starting weight when i do is 218lbs. which im around now. first 6weeks are my post-contest rebound meals. the first 6wks post contest is probably the best time to put on gains, since the body will act like a sponge to all the new nutrients and lifting that you put into your body. time to get it on!! i have 12-18months to hit upto 250lbs and stay @ 12-13%bf at the most. it's what my contest coaches want....will be rotating this diet plan for the majority of the LONG offseason. will tweak as i go along to see what works best. majority of this diet came from what Hany outlined in the recent issues of Flex magazine, for Post-Contest rebound....made for a 220lb bodybuilder.

of course condiments will be added to some of these meals, and i wont be worried about sodium intake too much. 2-3cheat meals per week, only the night before i do a heavy compound training day like, legs, back, or two big muscle groups (ex.chest/upperback, shoulders/lowerback)

you guys are WELCOME to shed any feedback or suggestions if you like

weeks 1-6

meal 1
1/2 cup ezekial cereal
1/2cup of Fatfree milk
10 eggwhites
2whole eggs (omega eggs)

meal 2
1 cup white rice
8oz chicken
1 cup fruit (1/2c apples, 1/4c blueberries, 1/2 med grapefruit)

meal 3
8oz ground beef 94%lean+
1cup whole wheat pasta
2cups green salad

meal 4
8oz ground turkey
10oz baked potato

meal 5 pwo
2scoops whey with aminos/gluatmine
1cup (raw measurement) oatmeal with cinnamon

meal 6
8oz steak
8oz sweet potato

meal 7 bed
2scoops whey+casein
1tbsp peanut butter
1banana

roughly
4000cal
400g protein
400g carbs


weeks 7-18

meal 1
3oz ground beef 94%+lean
11/2 cups oatmeal (measured dry)
6 egg whites
1 whole egg
3tbpn almond butter

meal 2
5oz chicken
11/2 cups brown rice

meal 3
5oz ground beef
10oz baked potato
2tbsp almond butter

meal 4
5oz ground turkey/chicken
11/2 cups brown rice
1 avocado

meal 5 pwo
2scoops of whey
3/4cups (dry measurement) steelcut oats

meal 6
5oz lean steak
11/2 cups of brown rice
2tbpn almond butter

roughly
3900cal
290g protein
450g carbs
130g fat

weeks 19-30

meal 1
1 cup oatmeal (dry)
6 eggwhites
4oz chicken
2tspb pb

meal 2
8oz chicken
1cup brown rice
1 avocado

meal 3
8oz lean ground beef
10oz sweet potato
1cup green salad

meal 4
8oz ground turkey
1cup brown rice

meal 5
2scoops whey with aminos/gluatmine
1cup (raw measurement) oatmeal with cinnamon
2tbsp almond butter

meal 6
8oz lean steak
1 cup brown rice

roughly
3800cal
340g protein
330g carbs
125g fat


weeks 31-36

meal1
4oz chicken
2 oatmeal pancakes
1 cup blueberries
6 eggwhites
1 whole egg
2tbsp PB

meal 2
6oz chicken
10oz baked potato
1cup fatfree cottagecheese

meal 3
6oz ground beef
1 medium sweet potato
1 apple
2 tbsp almond butter

meal 4
6oz chicken
2 cups egg noodles
1 avocado

meal 5 pwo
2scoops whey with aminos/glutamine
1 banana
2tbsp pb

meal 6
7oz lean steak
2 cups white rice
1 cup salad

roughly
4200cal
340g protein
430g carbs
141g fat

[MAX.MAREK]

Training schedule/split weeks 1-6

Day 1 | Chest/Triceps
machine flys - 7 sets* - 8-12 reps
dumbbell incline presses - 3 sets - 8-12reps
flat dumbbell presses - 3 sets - 8-12reps
smith machine incline presses - 7 sets* - 8-12reps

rope overhead extensions - 7 sets* - 8-12reps
close-grip bench press - 3 sets - 8-12reps
one-arm pushdowns - 3 sets - 8-12reps
pushdowns - 7 sets* - 8-12reps

25-30min CARDIO


Day 2: Legs (hams/quads/calves)
Laying leg curls - 7 sets* - 8-12
stiff-legged deadlifts - 3 sets - 8-12reps
seated leg curls - 3 sets - 8-12reps
laying leg curls - 7 sets* - 8-12reps

Leg extensions - 7 sets* - 8-12reps
front squats - 3 sets - 8-12reps
single-leg presses - 3 sets - 8-12reps
hack squats - 7 sets* - 8-12reps

standing calf raises - 3 sets - 8-12reps
calf raises on leg press machine - 3 sets - 8-12reps
seated calf raises - 7 sets* - 8-12reps
NO CARDIO

Day 3: rest/off 25min cardio

Day 4: Shoulders/Biceps
Dumbbell side laterals - 7 sets* - 8-12reps
Dumbbell presses - 3 sets - 8-12reps
Barbell Front raises - 3 sets - 8-12reps
hammer strength military presses - 7 sets* - 8-12reps
bent-over dumbbell lateral raises - 7 sets* - 8-12reps
cable rear delt crossovers - 3 sets - 8-12reps

Preacher curls - 7 sets* - 8-12reps
One-arm concentration curls - 3 sets - 8-12reps
incline bench dumbbell curls - 3 sets - 8-12reps
ez-bar curls - 7 sets* - 8-12reps
straight barbell curls - 7 sets* - 8-12reps

25-30min CARDIO

Day 5: Back/Traps
Pullups - 7 sets* - 8-12reps
V-bar pulldowns - 7 sets* - 8-12reps
Bentover barbell Rows - 3 sets - 8-12reps
Deadlifts or Tbar rows - 3 sets - 8-12reps
Reverse Grip pulldowns - 7 sets* - 8-12reps

Standing dumbell shrugs- 4 sets - 8-10
Barbell shrugs (2sec pause at the top) - 7 sets* - 8-12reps

25-30min CARDIO

Day 6: rest/off 25min cardio

Day 7: Biceps/Triceps**
Straight-bar curls - 7 sets* - 8-12reps
alternating dumbbell curls - 3 sets - 8-12reps
hammer curls - 3 sets - 8-12reps
reverse-grip ez-bar curls - 7 sets* - 8-12reps

machine triceps presses - 7 sets* - 8-12reps
close-grip bench presses - 3 sets - 8-12reps
one-arm reverse-grip pushdowns - 3 sets - 8-12reps
rope overhead extensions - 7 sets* - 8-12reps

NO CARDIO

Notes:
For abs, chose 3 exercises, such as hanging leg raises, crunches and reverse ab crunches, and perform 30reps, 3 sets each, every other day.

* 30 seconds rest in between sets. FST-7 training style. weight must be at a regular 3 set range throughout the entire 7 set lifting exercise.

** lagging bodyparts can be trained 2x per week. leaving 2-3 days between workouts for smaller bodyparts, such as bis/tis/calves, and 3-4 days between workouts for larger bodyparts, such as legs/chest/back/shoulders.

[Mrs.BigJ]

Hey Max, welcome to the site!! Sounds like you're on board. Im glad you're referrring to the August 2010 issue of Flex - that sure is a great off-season plan! Good luck for a successful season!

[MAX.MAREK]

Originally Posted by Mrs.BigJ

Hey Max, welcome to the site!! Sounds like you're on board. Im glad you're referrring to the August 2010 issue of Flex - that sure is a great off-season plan! Good luck for a successful season!

the article/issue couldnt have come at a better time, since i just finished my competition season, and needed a starting point to a great rebound, and killer offseason plan to really come in bigger n better next time i diet down. and before this even came into my hands, i wanted to utilize to the FST7 system anyways...so it worked out perfectly!

[chunkeykatiyar]

bro no offence but dont u think u are doing too much of sevens for every bodypart leaving traps.the same i was also thinking to do but i was suggested by senior members to drop the idea and stick to the basics split and exercises described in sample workout.it is working for me and i hope it works for u too.and with this split u will take alot of time in gym which i think u will not like afterwards as my personal experience.....for sevens i have also experimented with different exercise but exercises recommended by hany works a lot better

no offence bro i am not professional but i am saying this with my experience..

[chunkeykatiyar]

there was my thread on fst pre and reload.....see it too bro

[MAX.MAREK]

hmmmm....i actually blast through it as fast as i usually did my worksout prior to starting the FST7 program. usually only 75-90min weights......which is perfect for me. im a high-volume trainer, and always have been. body responds well to it. but it's all trail n error. ill definitely keep what you mentioned in mind, and look things over

[scottmowry]

Hey Max welcome to the site. Go ahead and post a training journal so we can all keep an eye on what you are doing.

[prayer]

Originally Posted by Mrs.BigJ

Hey Max, welcome to the site!! Sounds like you're on board. Im glad you're referrring to the August 2010 issue of Flex - that sure is a great off-season plan! Good luck for a successful season!

Hi, I´m from Germany and we had the same issue of Flex (well half the size, cause less ads here )
I think, that plan might be really good. only Problem in my eyes is, that there is nothing really ´bout nutrition. I mean, ratio of nutrients and some advice for the amount of calories per pound of bodyweight..

[prayer]

well, not much going on in this forum, so i might as well cancel my account again!?