Off Season......

[XcelKrush]

After a long absence from the forums,(as well as some small neglect towards my lifting) Ive decided to take advantage of the time I have. For the last few months Ive been traveling and playing paintball all the time. I love going to the tournaments but ive been having a hard time getting to the gym consistently.
To make a long story short, its off-season until about mid March so I have ~3 months to put some weight back on.

Stats:
161 Pounds
5'10"
Bodyfat is about 12 %

I train 3 times a week
Run once a week
Practice on Sunday(one big cardio session )

Diet is as follows Carbs/Protein/Fat Cals

01. 06:30 80/45/15 635 Oats/8oz FF Milk/Whey/Fish Oil

02. 09:00 80/15/15 515 2 Slices WhlWht Bread/Peanut Butter/Banana

03. 12:30 60/45/20 635 Brown Rice/Chicken/Olive Oil/Green Vegetables

04. 03:00 65/15/15 515 2 slices WhlWht Bread/Peanut Butter/Apple

05. 05:30 80/35/15 635 Yams/Lean Beef/Green Vegetables

00. 07:00 Workout for 1 hour

PW. 08:00 105/45/0 600 MaltoDextrin/Whey Isolate
*Recovery drink with BCAA's, Glutamine, etc.

06. 09:00 60/30/20 540 Oats/Milk/Casein/Peanut Butter

Total
Workout Day 530/230/85 3805 ~57% carbs ~23% protein ~20% fat
Nonwork Day 425/185/85 3205 ~54% carbs ~22% protein ~24% fat

The fats are enough for my weight, but Id prefer to up them to 100 grams. Im not quite sure where I should do that. The carbs are definetly on the high side but these numbers are fine for me. The recovery drinks seem to make a huge difference and I know the girl at gnc so I get them for about 2 dollars/piece.

Any advice/changes are welcomed. Go ahead and be harsh.

 

[Emma-Leigh]

Looks pretty good - but at your weight I would aim for ~200g protein a day (even on your non-workout days).

You might find the carbs are a little high too...

Diet is as follows Carbs/Protein/Fat Cals

01. 06:30 80/45/15 635 Oats/8oz FF Milk/Whey/Fish Oil

Good. Maybe a little too much protein - something closer to 35g would be fine for you.

How many fish oils are you taking?

02. 09:00 80/15/15 515 2 Slices WhlWht Bread/Peanut Butter/Banana

Add complete protein here. 15g is not enough protein.

03. 12:30 60/45/20 635 Brown Rice/Chicken/Olive Oil/Green Vegetables

Good. Same protein comment as meal 1 - bring it down to 35g ish.

04. 03:00 65/15/15 515 2 slices WhlWht Bread/Peanut Butter/Apple

Same as second meal. I would also add some vegetables. And I would dump the bread (or at least use sprouted)... But I am anal.

05. 05:30 80/35/15 635 Yams/Lean Beef/Green Vegetables

Looks fine.

00. 07:00 Workout for 1 hour

PW. 08:00 105/45/0 600 MaltoDextrin/Whey Isolate
*Recovery drink with BCAA's, Glutamine, etc.

105g carbs is a LOT of carbs You only need about 80g for your size... But if it is free then it **should** be ok...

06. 09:00 60/30/20 540 Oats/Milk/Casein/Peanut Butter

This is fine - you may want to think about swapping the PB for a different fat source (it is the fat source in most of your meals)... What about replacing it with almonds or more olive oil in at least one of the meals?

Total
Workout Day 530/230/85 3805 ~57% carbs ~23% protein ~20% fat
Nonwork Day 425/185/85 3205 ~54% carbs ~22% protein ~24% fat

Firstly - are you sure you need that many cals? At 160 pounds that is a bucket load of food... Something closer to 3200 cals would be more reasonable... (that is, unless you are REALLY excessively exercising)...

And, as I said before - increase protein (200g) on non-workout days. You want to aim for about 35g per meal (a little more in your PWO shake would be fine) but if you add 20g to meal 2 and 4 and take out a little from the meals which have 45g then that would probably work.

The fats are enough for my weight, but Id prefer to up them to 100 grams. Im not quite sure where I should do that.

If you want, add 5g to meal 1, meal 2 and meal 4 (brings them all up to 20g).

 

[XcelKrush]

01. 06:30 80/45/20 635 Oats/8oz FF Milk/Whey/Fish Oil

02. 09:00 80/15/20 515 2 Slices WhlWht Bread/Peanut Butter/Banana
*This is the tough one because Im at school

03. 12:30 60/30/20 635 Brown Rice/Chicken/Olive Oil/Green Vegetables
*Cut down the chicken here

04. 03:00 65/30/20 515 Oats/8oz FF Milk/Apple/Sm salad w/ dressing
*Took out bread, added milk and oats

05. 05:30 80/35/15 635 Yams/Lean Beef/Green Vegetables

00. 07:00 Workout for 1 hour

PW. 08:00 105/45/0 600 MaltoDextrin/Whey Isolate
*Recovery drink with BCAA's, Glutamine, etc.

06. 09:00 60/30/20 540 Oats/Milk/Casein/Peanut Butter

Ok, I fixed the fats and balanced out my protein a little more. Ill keep the carbs down in meal 2 and 4 for two weeks and watch the scale. Im looking for about a pound/week but I dont want to gain alot of fat. If Im running consistantly, this amount should work fine I think. My metabolism is starting to get pretty fast so Ill see.
Thanks Emma.

 

[footballmaniac]

You can be a professional paintballer???

 

[XcelKrush]

You can be a professional paintballer???

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