Max.marek 2010-2012 fst-7 offseason plan

[MAX.MAREK]

starting weight when i do is 220lbs. 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.

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 1-4

Day 1 | Chest/Triceps
Barbell incline press - 3 sets - 8-12reps
dumbbell incline flys - 3 sets - 8-12reps
flat bench - 3 sets - 8-12reps
cable crossover flys - 7 sets* - 8-12reps

pushdowns (rope attached) - 3 sets - 8-12reps
dips - 3 sets - 8-12reps
close-grip benchpress - 3 sets - 8-12reps
incline french press - 7 sets* - 8-12reps

25-30min CARDIO


Day 2: Legs (hams/quads/calves)
Leg extensions - 4 sets - 8-12reps
front squats - 3 sets - 8-12reps
leg presses - 3 sets - 8-12reps
hack squats - 7 sets* - 8-12reps

stiff-legged deadlifts - 4 sets - 8-12reps
Laying leg curls - 4 sets - 8-12
seated leg curls - 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
CARDIO IN THE MORNING 25min

Day 3: rest/off 25min cardio

Day 4: Back/Biceps
chins (wide) - 3 sets - 8-12reps
chins (power grip, palms facing each other) - 3 sets - 8-12reps
Tbar rows - 3 sets - 8-12reps
bentover barbell rows (underhand grip) - 3 sets - 8-12reps
one-arm dumbbell rows - 3 sets - 8-12reps
straight-arm standing pulldowns (rope attachment) - 7 sets* - 8-12reps

ezbar curls - 3 sets - 8-12reps
hammer curls - 3 sets - 8-12reps
concentration curls - 3 sets - 8-12reps
preacher curls - 7 sets* - 8-12reps

25-30min CARDIO

Day 5: Shoulders/Traps/Rear delts
smith machine (or barbell) military press - 4 sets - 8-12reps
dumbbell front raises - 3 sets - 8-12reps
dumbbell side lateral raises - 3 sets - 8-12reps
Arnold presses - 7 sets* - 8-12reps

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

Bent-over dumbbell lateral raises - 4 sets - 8-12reps
Reverse machine flys - 7 sets* - 8-12reps

25-30min CARDIO

Day 6: rest/off 25min cardio

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

rope overhead extensions - 7 sets* - 8-12reps
dips - 3 sets - 8-12reps
dumbbell overhead extensions - 3 sets - 8-12reps
pushdowns (rope attachment) - 7 sets* - 8-12reps

NO CARDIO



weeks 5-6

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.

[xStevenx]

Nice dude! All planned out and ready to go. Let me know when your TribX90 comes in should be a great addition to this log. GET BEASTLY!

[MAX.MAREK]

Nice dude! All planned out and ready to go. Let me know when your TribX90 comes in should be a great addition to this log. GET BEASTLY!

you know it!!! all planned and ready to incorporate the very best time to add some good clay to this frame!!

[latzbrah]

wow. in for this, your lookin awesome brah!
holy sheet youre planning this all out for the next two years...thats dedication man.

[xStevenx]

yea man. the "skeleton" is built, now time to add some lean beef to it!

[MAX.MAREK]

ya know it! want my contest weight to increase by 10-15lbs next time i hit the stage. so, this year i was 183 @ 4%. so the goal is higher-end of the light heavyweight division at 193-198lbs @ 3-4%.

[xStevenx]

I am sure you can do that. This may be an epic log. 2 years long, should be great!

[MAX.MAREK]

i can say that yesterdays workout killed me. the initial 7set machine flyes really pumped the crap out of my chest, and really made it hard to push the rest of my chest exercises as hard as i usually would. so full of blood that it was really hard to get a good consistent motion going. wow. very impressed.

when i moved to triceps, i never experienced such a great insane pump out of just the simple motions i did. those 2 exercises with the FST7 were amazing!

day 1 diet notes: wasnt hungry at all during meal times. still intaked each one, but basically forced feed all day. felt like a bloat all day. hopefully my body starts to respond n adjust to this diet. might take a week or so im assuming. this is my most intense bulk/offseason to date.

[MAX.MAREK]

weigh-in before training. 225lbs. eating was a bit easier yesterday then the day before. did cardio first thing in the morning at 530am for 25min.

training legs was a brutal one. with the added body weight, back pains started to creep up on me during the duration of training, which made it difficult to smash through. strength wasnt all bad. it's gettin back up slowly.

[xStevenx]

how do you plan on dosing the trib?

[MAX.MAREK]

serving 4x per day. meal 1, meal 3, meal 5, before bed

[MAX.MAREK]

Wow. FST7 leaves me shaking like I've never done before after each workout thus far....brutal!

[xStevenx]

haha nice! Gotta love that feeling though!

[SUPER_MANLET]

in..! and good luck

[MAX.MAREK]

well i decided to start carb cycling the last week or so....due to the fact that i think im a bit carb sensative (itchy, increased bloat, water retention, etc)....so my carbs amounts go as follow now...

monday - 400g
tuesday - 400g
wednesday - 250g
thursday - 250g
friday - 250g
saturday - 150g
sunday - 150g
repeat

all other nutritional values are the same [protein and fats]...seems to working somewhat. still itch, but the highbloat and water retention have gone down. not that i care about those, im just seeing what carb amount my body likes...

[Calborn]

sickkkk. i train at the same gym as you