Eat big or go home

by: DannyStevens - January 8th, 2008

Here is a look at my current eating plan that has been steadily putting on muscle for me in the off season. I actually ate a little lower than I wanted today as my fat intake was a little low. I also highlighted the supplements that have been aiding me over the past few weeks. My workout today was 20 minutes of cardio with my Chest/Tri routine (listed below)

Breakfast-
1 cup Oatmeal
2 whole eggs
8 egg whites
1-tablespoon peanut butter
2 ON fish oil pills
2 ON joint aid pills
1 serving threshold
1 super multi pack

691 CAL
57.5 G PRO
56.5 G CARBS
24 G FAT

Meal 2/Snack-
2 scoops Pro Complex
270 CAL- 60 G PRO- 5 G CARBS- 1 G FAT

Lunch-
9 oz chicken
250 grams potato
BBQ
1 serving threshold

512 CAL
66 G PRO
52.5 G CARBS
4 G FAT

Meal 4/Post workout
2 scoops ON 2:1:1 Recovery Colossal Chocolate
430 CAL- 35 G PRO- 70 G CARBS- 1 G FAT

Meal 5/Snack
ABB Steel bar
280 CAL- 20 G PRO- 30 G CARBS- 8 G FAT

Meal 6/Snack
ABB Choc/PB Extreme RTD 50
270 CAL- 50 G PRO- 10 G CARBS- 4 G FAT

Dinner-
2 cans tuna
½ cup Oatmeal
1-tablespoon peanut butter
2 ON joint aid pills

445 CAL
73.5 G PRO
30 G CARBS
13.5 G FAT

Meal 8/Snack-
1 cup kashi puffs
2 scoops ON chocolate casein
3 pills ON ZMA

310 CAL
50 G PRO
21 G CARBS
2.5 G FAT

Totals-
3208 CAL
412 G PRO
51% PRO
275 G CARBS
34% CARBS
58 G FAT
16% FAT

Chest/tri routine
Cable crossover warmup
25 LBS x 15 reps
35 LBS x 10 reps
42.5 LBS x 8 reps

Chest press machine (hammer strength)
225 LBS x 15 reps
315 LBS x 12 reps
425 LBS x 8 reps

Incline dumbbell press
80 LBS x 12 reps
95 LBS x 10 reps
110 LBS x 8 reps
120 LBS x 8 reps

Decline dumbbell flyes
25 LBS x 15 reps
35 LBS x 12 reps
45 LBS x 10 reps

Triceps rope pulldown
42.5 LBS x 15 reps
60 LBS x 12 reps
80 LBS x 8 reps

Cable kickbacks
15 LBS x 15 reps
20 LBS x 12 reps
25 LBS x 10 reps

Dips machine (hammer strength)
180 LBS x 15 reps - 2 plates per side
270 LBS x 12 reps- 3 plates per side
360 LBS x 10 reps- 4 plates per side
450 LBS x 8 reps- 5 plates per side
470 LBS x 8 reps- 5 plates + 10 lbs per side

The information contained in this article is not intended to be used for, or replace, the advice, medical diagnosis, or treatment of your doctor. Always seek the advice of your doctor or other licensed healthcare provider before starting any new supplement, diet, or exercise routine or when you have questions regarding any medical condition. Use of this article indicates that you expressly acknowledge and agree that Optimum Nutrition, Inc., its suppliers, licensees, and sub-licensees are not responsible for the results of your decision resulting from the use of this information including, but not limited to, your choosing to seek or not seek professional medical care based on the information contained in this article.