Its now football off season after being on the bench and special teams the whole year its time to get bigger. I play LB and Im at 220lbs 18-20%BF. Im trying to pack on more lbs this off season and then drop the fat in training camp. The training isnt the issue but the diet is. I want to make sure Im doing this correct. I will be doing the WSFSB routine as I have in the past. Just please let me know a nice daily layout on what to eat and when to eat. I plan on lifting M,T,T,F and cardio HIT Training on S and Ice Skating on SU. Thanks again guys!
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Results 1 to 7 of 7
Thread: Football Off-Season
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01-09-2009, 04:52 PM #1Registered User
- Join Date: Mar 2005
- Age: 39
- Posts: 1,106
- Rep Power: 257
Football Off-Season
goals:
current/goal
bench: 255lbs/315
squat:315/405
deadlift:350/540
Mil Press: 175/225
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01-10-2009, 05:41 AM #2Registered User
- Join Date: Mar 2005
- Age: 39
- Posts: 1,106
- Rep Power: 257
Morning. Anyone that can post their off season nutrition that would be great!
goals:
current/goal
bench: 255lbs/315
squat:315/405
deadlift:350/540
Mil Press: 175/225
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01-10-2009, 06:46 AM #3Registered User
- Join Date: Mar 2005
- Age: 39
- Posts: 1,106
- Rep Power: 257
Breakfast (6:30 AM):
Oatmeal and Cinnamon
Fresh Fruit
Baked Beans
Whole Wheat Toast
100% Whey Protein Shake
Estimated Totals (50-60g Protein, 100-125g Carbohydrates, 3-5g Fat)
Mid-Morning Snack (9:30 AM):
Grilled Chicken Breast Salad with Romane Lettuce
Light Dressing
Cucumbers
Baked Potato
Fresh Fruit
Estimated Totals (30-40g Protein, 90-100g Carbohydrates, 5-10g Fat)
Lunch (11:00 AM):
chicken with Wheat Pasta and Fresh Peas
Light Marinara
Fresh Fruit
Celery Stalk
Estimated Totals (40-50g Protein, 80-90g Carbohydrates, 10-15g Fat)
Post-Workout (5:30 PM):
1 tbsp Honey
100% Whey Protein Shake
Baked Potato
2 Cups Corn Flakes
Estimated Totals (40-50g Protein, 100-110g Carbohydrates, 5-10g Fat)
Supper (7:15 PM):
1/2lb Ground Beef Patty Or Steak
Brown Rice
Baked Beans
Cauliflower
Estimated Totals (50-60g Protein, 60-70g Carbohydrates, 10-20g Fat)
Before Bed (9:45 PM):
100% Whey Protein Shake
Estimated Totals (40-45g Protein, 20-25g Carbohydrates, 0-5g Fat)goals:
current/goal
bench: 255lbs/315
squat:315/405
deadlift:350/540
Mil Press: 175/225
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01-10-2009, 07:33 AM #4
get some more fats in there but it seems like your on the right track
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01-10-2009, 09:46 AM #5Registered User
- Join Date: Mar 2005
- Age: 39
- Posts: 1,106
- Rep Power: 257
Add PB, EVOO, and Almonds in there at breakfast and nightime snack?
goals:
current/goal
bench: 255lbs/315
squat:315/405
deadlift:350/540
Mil Press: 175/225
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01-10-2009, 11:46 AM #6They're All Blue Wires
- Join Date: Apr 2007
- Location: Mc Kinney, Texas, United States
- Posts: 2,538
- Rep Power: 1202
Add them whenever, nuts are a good snack. Taking a whey shake before you go to bed is pointless though; either take a casein shake, drink milk, or eat cheese before you go to bed.Originally Posted by mk53220
http://voidempathy.blogspot.com/
It has words and stuff
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01-10-2009, 02:48 PM #7Rep Power: 12157652
- Join Date: Jan 2009
- Posts: 8,101
- Rep Power: 3211
What league do you play in?
"Every great achievement was once considered impossible."
-----Best lifts-----
Squat: 395x1
Bench: 275x1
Deadlift: 430x6
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5/3/1 Log: http://forum.bodybuilding.com/showthread.php?t=125248671
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