Off Season Meal Plan

Off Season “Clean Bulk” Meal Plan This is the meal template my athletes follow to add quality weight after the season is complete. We don’t want to gain weight just for the sake of moving the needle on the scale - we want to grow and add muscle. If you feel that you are gaining excess body fat, limit portion size and possible omit the bedtime snack. Breakfast Option 1 ⁃ 4 eggs (fry in butter) ⁃ Sausage or bacon ⁃ Toast (avocado optional) Option 2 ⁃ oat meal w/protein powder, peanut butter, fresh fruit Option 3 ⁃ bagel w/eggs, sausage, cheese Mid morning snack ⁃ 2-4oz almonds, walnuts or cashews Lunch Option 1 ⁃ school lunch w/ 2 milks Option 2 ⁃ Chipotle or Chinese food Option 3 ⁃ turkey sandwhich/sub, fruit, milk After school/mid afternoon ⁃ Max effort protein shake, banana Dinner 12oz beef, fish or chicken (thighs preferably) Potato, sweet potato, or rice Green vegetables Before Bed Snack: Option 1 ⁃ Max Effort Mass Shake: 1 scoop protein 2 scoops ice cream 2T peanut butter Whole milk Option 2 ⁃ 1 cup cottage cheese + fruit Option 3 ⁃ 2-4 scrambled eggs Option 4 ⁃ peanut butter, jelly, wheat thins (eat like chips and salsa) Supplements- Max Effort Muscle Tri-blend protein (per the plan) Tri-blend Creatine - 5g before and 5g after lifting. 5g on non lifting days Amino Recovery - 1-2 scoops after each workout Greens - 1 scoop with lunch or dinner