Hi dean and thank you.
Off-season started with a very successful rebound where I increased my calories from 2000 coming off prep to around 4000 again all using same food as prep just maybe 2 off plans added throughout week.
Anabolics were 450 test 300 primo at this point and i literally pushed the food up gradually to 6000cals along with progressively loading strength in my lifts in the gym. This rebound lasted for around 6 weeks.
Then I hit a cruise and reduced cals to around 5400, my weight was around 262lb at this point and seemed to hold around that mark all through my 12 week cruise aswell as strength.
Moving to my push phase cals we’re increased to 6000 again a few offplans a week on top, weight didn’t massively rise but body composition changed a lot and my heaviest I reached was 266 but looking tighter than I was at 262.
Overall the visual tissue I added in a year period was enough to compete again and move up from
Heavies to supers so I intend to repeat this with a little extra food going into my off-season for the pro debut 2024
Hi joe,
Carb sources were all from foods I was using on prep and amounts were predicted from previous refeeds through the prep.
Main carb meals when carbing would be
200g Turkey (this was lowered into second day) with 100g jasmine rice 300g potato with added nut butter on some of the meals.
First and last meal of the day was always a mix of oats, cream of rice, iso and honey (THIS HIT THE SPOT!)
80g oats 160 cream of rice 30g honey 40g iso with 30g dark choc. I would literally feel myself expanding after this meal but digested so good, I used to use just oats in the past but found if I did a cor and oat mix it would digest so much better and actually taste wise more enjoyable.
Then my last meal night before the show which may now become a thing since Tom mentioned it on pro coach podcast 😆
That was
150g fillet
2 eggs
50g cor
Let that settle then 4 choc chip muffins pan fried in 20g coconut oil and 30g drizzler peanut butter.
This is something I have done over a few preps and really helps keep me full whilst drying out over night before the show.
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19 comments
Hi dean and thank you.
Off-season started with a very successful rebound where I increased my calories from 2000 coming off prep to around 4000 again all using same food as prep just maybe 2 off plans added throughout week.
Anabolics were 450 test 300 primo at this point and i literally pushed the food up gradually to 6000cals along with progressively loading strength in my lifts in the gym. This rebound lasted for around 6 weeks.
Then I hit a cruise and reduced cals to around 5400, my weight was around 262lb at this point and seemed to hold around that mark all through my 12 week cruise aswell as strength.
Moving to my push phase cals we’re increased to 6000 again a few offplans a week on top, weight didn’t massively rise but body composition changed a lot and my heaviest I reached was 266 but looking tighter than I was at 262.
Overall the visual tissue I added in a year period was enough to compete again and move up from
Heavies to supers so I intend to repeat this with a little extra food going into my off-season for the pro debut 2024
Hi joe,
Carb sources were all from foods I was using on prep and amounts were predicted from previous refeeds through the prep.
Main carb meals when carbing would be
200g Turkey (this was lowered into second day) with 100g jasmine rice 300g potato with added nut butter on some of the meals.
First and last meal of the day was always a mix of oats, cream of rice, iso and honey (THIS HIT THE SPOT!)
80g oats 160 cream of rice 30g honey 40g iso with 30g dark choc. I would literally feel myself expanding after this meal but digested so good, I used to use just oats in the past but found if I did a cor and oat mix it would digest so much better and actually taste wise more enjoyable.
Then my last meal night before the show which may now become a thing since Tom mentioned it on pro coach podcast 😆
That was
150g fillet
2 eggs
50g cor
Let that settle then 4 choc chip muffins pan fried in 20g coconut oil and 30g drizzler peanut butter.
This is something I have done over a few preps and really helps keep me full whilst drying out over night before the show.