Cytosport Cytogainer is the best in my opinion

Optimum Nutrition Pro Complex Gainer is a VERY close second.

Both are outstanding.

Hey man, could you help me with a nice off-season diet?
I just want it now so that I can get back on track asap rather than eating like shit for awhile.
I want a diet like kinda complex but not. Good tasting things. Cottage cheese, spaghetti (beef) meals, wheat toast, PB, sweet potatos... stuff like that.
Around 4-5 meals PLUS 2 shakes.
I'm guessing around 4k-5k calories?
8oz meat each meal.

My breakfast I'm probably gonna do :
1 cup cottage cheese
2 pieces of whole grain toast
1 TBSP Almond Butter?
1 Banana
4-5 egg whites?

This stuff just sounds so good right now since I'm 4 weeks out from my show.
Clean bulk OFC.

Thanks a lot!

This post was edited by cseitz71690 on Aug 26 2011 07:52am

Hey man...4-5K calories is quite a bit, do you remain fairly lean despite excess calories? Also, what is your current BMR with your usual routine included?

Anyway, if you'd like 4K calories approx, here is a decent meal plan for your purposes:


Meal 1 -

3 whole eggs + 3 egg whites
1/2 cup cottage cheese
2 slices whole grain bread w/ any nut butter + 1 tsp jelly
1 apple/orange/grapefruit/pear/peach/nectarine
2 cups coffee


Meal 2 -

8 oz chicken breast (grilled) w/ 1 tbsp olive oil
1 large salad w/ 1 tbsp olive oil and balasmic, apple cider, or red wine vinegar
1 cup of brown rice or buckwheat
1 apple/orange/grapefruit/pear/peach/nectarine


Meal 3 -

8 oz sirloin steak (90/10 or leaner) w/ 1 tbsp olive oil
1 cup brown rice
1 cup black beans
1 cup chopped green peppers/onions/tomatoes/etc
1 apple/orange/grapefruit/pear/peach/nectarine


Meal 4 -

8 oz chicken breast (grilled/baked/broiled) w/ 1 tbsp olive oil
1-1.5 cups whole grain pasta w/ tomato sauce
1 cup sauteed broccoli w/ 1 tbsp olive oil + lemon


Meal 5 -

2 cans of tuna + 1 tbsp mayo + 2 tbsp mustard (to taste)
1/2 cup chopped onions/celery/carrots (add to tuna)
2 slices whole grain bread
1 slice cheddar cheese
2 slices tomato + 2 slices onion
(melt the whole damn thing together as an epic tuna melt of delicious)



You can re-arrange some of the meals there, given that you are on a bulk and seem to have a high tolerance for excess calories without the excess fat gain that normally occurs.

For the shakes, obviously pre/post workout is probably superior for your purposes.

edit: I almost forgot....PWO banana is best. You don't need to have it any other time of day because of how dense bananas are in sugar.

Furthermore, if you want to substitute sweet potatoes/oats for pasta/rice/buckwheat/whole grain bread - you can do so at your leisure.

This post was edited by SKCRaynor on Aug 26 2011 11:53am

Thanks, I'm already feeling the results:)
Also my chest/biceps day only lasts about 1hr 15mins, what are sum exercises that I can add to it, to make it longer?
ty

how long does it take for shin splints too heal. just aching while skipping, not running pain is worse then.

Page #1000

hey ray...

I have started to FINALLY after 3 months of hard work notice a six pack!! after a loss of 30 pounds =) hard work paid off. Now i want to make my six pack look a little more hard.. its soft and pudgy right now, should i lower my liquid intake? should i keep taking protein and creatine and continue doing weighted ab exercises? any help would be great, thanks!!

it varies by the person and the severity. Usually several weeks.

Continue as usual, just keep reducing overall bodyfat in order to make the abs really shine

Just like to stop by and congratz on reaching 1k pages of advice. You have given me a lot of advice and helped me cut a lot of weight