The Get Big Off-Season Diet
The Get Big Off-Season Diet
Complete Meal Plan
Fakhri Mubarak’s Real Off-Season Diet Example
As an IFBB pro and contest prep coach I’m always asked about diets. Below is a real example of an off-season diet I would give to a client. I’m giving this information out for two reasons:
1) To educate those who really want to learn from top prep coaches/trainers. You guys deserve to reach your goals for all the hard work you put in.
2) I’m also doing this for competitors out there who have similar diets given to them by other coaches. Coaches like Hany Rambod, George Farah and myself spend countless hours doing research and have decades of experience behind our work. Many other so-called coaches might try to mimic our methods but they don’t have our eyes, our knowledge, our track record and/or our work ethic.
Below are my meals and the supplements I have used to help turn clients into IFBB Pros and win IFBB Pro titles. I hope this helps everyone in as many ways as possible. I’m happy to see everyone succeed, always. (Originally published in the May 2014 edition of MD)
MEAL 1
Note: Red indicates PWO shake. Meal 1 is solid food.
50 grams of whey isolate protein or 6 egg whites + 4 whole eggs or 8 oz. red meat— meats are measured cooked.
• 2 scoops of complex carb source or 1.5 cups of oatmeal— measured dry.
• 10 grams of creatine monohydrate — Meal 1 and PWO shake.
Vitamins
BETWEEN MEALS 1&2 (I created this stack in 2008)
10 grams of leucine
5,000 milligrams of L-Arginine
600 milligrams of NAC (N-Acetyl Cysteine)
MEAL 2
8 oz. bison or 8 oz. red meat, beef— have red meat at least once a day.
1.5 cups of white rice— rice is measured cooked.
1 oz. almonds
2,000 milligrams of CLA— (I add both of these to off-season and pre-contest since 2008).
1,000 milligrams of L-Carnitine
MEAL 3
8 oz. chicken
12 oz. red potato— measured cooked
1 cup greens
MEAL 4
8 oz. red meat, beef or bison
1.5 cups brown rice
1 oz. almonds
1 cup greens
BETWEEN MEALS 4&5
10 grams of leucine
5,000 milligrams of L-Arginine
600 milligrams of NAC (N-Acetyl Cysteine)
MEAL 5
8 oz. of chicken, fish or turkey
12 oz. yams
Digestive enzymes
MEAL 6 – before bed
6 egg whites + 4 whole eggs or 8 oz. red meat
2,000 milligrams CLA
1,000 milligrams of L-Carnitine
• Six meals listed above + PWO shake equals seven meals daily on training days.
• Two scoops of a complex carb source and 10 grams of amino acids while training.
• Two cheat meals a week are OK, but be very professional with your cheats.
• Fluids— must have at least 1.5 gallon of water per day.