Tue., 11/19/13, Back/ Traps/ Bi's/ diet update

I got in a great workout today. It was a killer pump, even though I'm not training to failure yet. It was all basic stuff: rows, close pulldowns, wide pulldowns, seated rows, curls, spider curls, hammer curls and shrugs.

Here on my recovery phase the diet is much looser than it was during my contest prep, obviously. But, in order to maintain and grow muscle mass I have to be just a disciplined, just in different ways. The exact menu changes from day to day, but this is what I ate yesterday, it is a good rep of offseason eating:

meal #1: 8oz egg white; 1c oatmeal
meal #2: 5oz chicken; 1c oatmeal
meal #3 (post workout): 40g whey protein; 1c oatmeal
meal #4: 5oz chicken; peanut butter, banana, honey sandwich
meal #5: 5oz chicken; 1c pasta with tomato sauce; almonds, raisins
meal #6: puppy drum; white rice with butter; peas
meal #7: casein protein, plain yogurt, 1 1/2tbs. peanut butter
The total: 285g protein, 370g carb and 100g fat; about 3500 calories.
On the weekends I'll eat a dessert if I want it.