Off-season diet...

Meal 1:
1 scoop whey
1 cup oats
1 banana
blended....drink this as I'm prepping my breakfast

Meal 2
10 egg whites/ 3 yolks
2 cups oats
2 english muffins with natty pb
coffee

Meal 3
10oz red meat
2 sweet taters
mixed greens

Meal 4
8oz chicken breast
2 cups brown rice
mixed greens

Meal 5
10oz red meat
2 sweet taters
mixed greens

Meal 6(pre wo)
1 ww bagel
1 apple
2 scoops whey

Meal 7(pwo shake)
30g whey
80g dextrose or waxy maize

Meal 8(within 30 minutes pwo shake)
10oz chicken breast
2 cups white rice

Meal 9
10oz lean red meat or 8oz salmon
1 sweet tater
mixed greens

Meal 10(right before bed)
2 cups ff cc
2 tblspns applesauce

Meal 11
2am wake 2 scoops casien with water.


Macros fat/ carb/ pro/ cals

Meal 1:
1 scoop whey 1g/ 1.5g/ 24g/ 90cal
1 cup oats 2.5g/ 27g/ 8g/ 150cal
1 banana 0/ 18g/ 0/ 72cal
blended....drink this as I'm prepping my breakfast
Total 3.5g fat/ 46.5g carbs/ 32g pro/ 312 cals

Meal 2
10 egg whites/3 yolks 14.5g/ 4g/ 44g/ 334 cal
2 cups oats 20g/ 216g/ 40g/ 1200 cal
2 english muffins with natty pb 18g/ 56g/ 18g/ 470 cal
coffee
Total 52.5g fat/ 276g carb/ 102g pro/ 2004 cals

Meal 3
10oz red meat 17g/ 0g/ 78g/ 494 cal
2 sweet taters 0g/ 47g/ 5g/ 205 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 19g fat/ 65g carb/ 89g pro/ 791 cals

Meal 4
8oz chicken breast 8g/ 0g/ 70g/ 375 cal
2 cups brown rice 3.5g/ 89.5g/ 10g/ 433 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 13.5g fat/ 107.5g carb/ 86g pro/ 900 cals

Meal 5
10oz red meat 17g/ 0g/ 78g/ 494 cal
2 sweet taters 0g/ 47g/ 5g/ 205 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 19g fat/ 65g carb/ 89g pro/ 791 cals

Meal 6(pre wo)
1 ww bagel 6g/ 73g/ 16g/ 390
1 apple 0g/ 14.6g/ 0g/ 55 cal
2 scoops whey 2g/ 3g/ 48g/ 180 cal
Total 8g fat/ 90.6g carb/ 64g pro/ 625 cals

Meal 7(pwo shake)
1 scoop whey 1g/ 1.5g/ 24g/ 90 cal
80g dextrose or waxy maize 0g/ 80g/ 0g/ 300 cal
Total 1g fat/ 81.5g carb/ 24g pro/ 390 cals

Meal 8(within 30 minutes pwo shake)
10oz chicken breast 10g/ 0g/ 88g/ 469 cal
2 cups white rice 0g/ 89g/ 8.5g/ 411 cal
Total 10g fat/ 89g carb/ 96.5g pro/ 880 cals

Meal 9
10oz lean red meat or 8oz salmon 17g/ 0g/ 78g/ 494 cal or 10g/ 0g/ 58g/ 339 cal
1 sweet tater 0g/ 24g/ 3g/ 103 cal
mixed greens 2g/ 18g/ 6g/ 92 cal
Total 19g fat/ 42g carb/ 87g pro/ 689 cals OR
12g fat/ 42g carb/ 67g pro/ 534 cals

Meal 10(right before bed)
2 cups ff cc 0g/ 29g/ 43g/ 289 cal
2 tblspns applesauce 0g/ 14g/ 0g/ 50 cal
Total 0g fat/ 43g carb/ 43g pro/ 339 cals

Meal 11
2am wake 2 scoops casien with water. 2g/ 8g/ 42g/ 220 cal
Total 2g fat/ 8g carb/ 42g pro/ 220 cals

Daily Total
147.5g fat/ 914.10g carbs/ 754.5g pro/ 7941 cals (meal 9 containing red meat)
140.5g fat/ 914.10g carbs/ 734.5g pro/ 7786 cals (meal 9 containing salmon)