Offseason 2012: Operation Upper Body Growth

Hey everyone!! Just thought I would update everyone on how the off-season is going. Overall, I’m very pleased with my progress thus far and looking forward to continuing my training/diet for another month or so before I start prepping for my pro debut. I'm strongly considering  the IFPA North American Championships in May of 2013, however, it's not set in stone.

Recap of Off-season: Nov. 2011 – Oct. 2012

Week 1-20:

Nutrition: Reverse Dieting**

Training: 3 Days on, 2 Days off – Chest,Back,Shoulders,Off,Off

Refeed/CheatMeal: Every 5 days after Chest workout.

Cardio: 5x30 min a week

Week 21-40:

Nutrition: Off-season Meal Plan

Training: Variation of PHAT Training

Refeed/CheatMeal: Every 7 days after Chest workout.

Cardio: 5x20 min a week

Week 41-44:

Nutrition: Off-season Meal Plan- Mini-Cut Phase

Training: High Volume Training

Refeed/CheatMeal: Every 7 days after Chest workout

Cardio: 7x20 min a week

Week 45-47:

Nutrition: Off-season Meal Plan

Training: High Volume/ High Intensity Training

Refeed/CheatMeal: Every 7 days after Chest workout

Cardio: 4x20 min a week

Week 48-49: Wedding/Honeymoon!!

No nutritional/training protocol was followed. I ate as much as I wanted when I wanted. I made sure to get some protein in every meal
* Variation of PHAT TRAINING:

Monday- Upper Power (Back/Chest/Shoulders)   Rest/Pause Technique | Cardio: LISS
Tuesday- Lower Hyper(Quads/Hams/Glutes/) Every 21 Days            
Wednesday- OFF | Cardio: LISS(Leg week) HIIT(Non-Leg Week)
Thursday - Back - High Volume Training
Friday - Chest -  High Volume Training | Cardio: LISS
Saturday - Shoulder - High Volume Training
Sunday - OFF | Cardio: LISS
 

**If you want to get more information regarding Reverse dieting and other topics related to bodybuilding please come out to the Natural Bodybuilding Seminar on November 2^nd. The seminar will be held at the Fit4Life Fitness Studio in Council Bluffs, Iowa. The Seminar will feature some of the finest Prep Coaches and Sports Nutritionist I have ever met. Check my FB page for more details.**

Everyone always ask me what kinds of foods I eat so I figured I would give you a example of a typical training day for me. (FYI: Weight of food is measured in grams before cooking. If I'm making extra meals for the week I will cook it all together and split evenly after cooking.)

Meal1:

Egg White – 300g

Egg Yolk - 20g

Oatmeal – 60g

• Mult-Vitamin/Mineral
• Vitamin D

Totals: 44g PRO / 43g CARB / 10g FAT

Notes: Depending on how much time I have, I either prepare this separately or I blend all together with Cinnamon/Splenda and pan-fry it like a Pancake. Great for on-the-go meals or if you don’t have time to cook in the morning. I also take the my multi-vitamin/mineral and additional Vitamin D.

Meal2:

Chicken Breast –200g

White Rice - 80g

EVOO/FISH OIL – 10g

Totals: 42g PRO / 61g CARB / 11g FAT

Notes: I always prepare this meal but depending on my appetite I sometimes switch this meal out with Meal 4

Meal3:

Chicken Breast – 200g

White Potato - 350g

EVOO/FISH OIL – 10g

Totals: 44g PRO / 59g CARB / 12g FAT

Notes:

Meal4: PWO

Whey Protein – 52g

Oatmeal – 60g

EVOO/FISH OIL – 5g

• Multi-Vitamin/Mineral
• Vitamin C/E

Totals: 48g PRO / 45g CARB / 12g FAT

Notes: This is my favorite meal!! Not because of what I eat but what I can substitute (only on Training Days). I normally use a high glycemic carbohydrate with this meal so I rotate through a variety of foods: Low Fat Protein Pancakes, Low Fat Pop-tarts, Fat Free Cookies, Kid Cereal and Fruit. This is the one meal that reminds me how much you can enjoy living a healthy lifestyle without sacrificing all your favorite foods.

Meal5:

Red Meat – 180g

White Potato - 350g

Totals: 45g PRO / 59g CARB / 8g FAT

Notes:

Meal6:

Egg White – 300g

Egg Yolk - 40g

Totals: 38g PRO / 0g CARB / 12g FAT

Notes: In the past, I used to do a lot of protein shakes with nuts/PB on the side – but I always woke up Hungry at night. Now, I normally make Scrambled Egg Whites /w 2 Yolks or substitute the yolks for Turkey Bacon – If I’m still hungry ill have a side salad with it. Every once in a while I will do Red Meat with veggies.

PREWORKOUT : BCAA + 30g Gatorade

INTRA-WORKOUT: BCAA + 30g Gatorade

GRAND TOTALS: 261g PRO / 327g CARB / 65g FAT

In conclusion, I have gained substantial amount of size over 11 months that included over 65+ cheat meals, daily PWO treats and still was able to keep my bodyfat in the single digits. If your curious about the methods to this madness check out:

www.facebook.com/teamgorman

www.team-gorman.net (Coming Soon!!!)

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