All...I am not calling it "off season" since I don't currently have another "on season" planned. So, I am calling it "a plan." I have a couple things that I want to try, but for now it's pretty basic. I have very low cholesterol so at some point I will try Jon Abrams high fat diet.

So, here's the diet (currently weighing ~207):

Meal 1:
4 oz beef, 2 eggs, 6 whites, 3/4 cup oats, 1 tsp flax

Meal 2:
2 scoops UMP, 1 scoop MP, 1 oz nuts

Meal 3:
5 oz beef, 5 oz chicken, 2 cups green beans, 1 cup rice, 6 fish oil caps

Meal 4:
2 scoops UMP, 1 scoop MP, 1 oz nuts

Meal 5 (post workout, drop on non-workout days):
2 scoops UMP, 3 scoops MM

Meal 6:
10 oz lean meat, big salad, 1 tsp flax

Supps:
6 U40 per meal, 4 Mass per meal, Super Pak

Breakdown on Training Days:
4134 kcals, 494.5 protein (48%), 221 carbs (21%), 133.5 fat (29%)

Breakdown on Non Training Days:
3556 kcals, 473.5 protein (56%), 166 carbs (25%), 126 fat (34%)


For Training, I am following the 7/70 plan with a few modifications. The changes are:

Mon - Legs, Biceps, Calves
Wed - Shoulders, Chest (training shoulders first for more emphasis), Abs
Fri - Back, Triceps, Calves
(off all other days - may do some fun light cardio, i.e. mountain bike)

For arms I am following the Charles Poliquin book "Winning the Arms Race." I also added a clean and press on shoulder day, weighted chins on back day, and weighted dips on chest day. I am doing the basic movements, ones that are fun for me.

Adios.

Dwayne

Dwayne just curious, what does the routine look like for the arms from poliquin?

Justin...The total workout scheme is 6 phases, with 6 workouts for each phase, for me that's 36 weeks I guess since I only do arms once a week. I am on the first phase right now which is called Double Tri Sets, doing the same movement twice during a set.

(excerpts from the book)
Biceps: This focuses on developing the brachialis, which when fully developed pushes up the "peaK

Standing Narrow Grip Reverse EZ Bar Curl 4-6 reps
Seated Dumbbell Zottman Curls 4-6 reps
Standing Narrow Grip Reverse EZ Bar Curl 3-5 reps

...That burns real bad !!

Triceps: Focuses on triceps and elbow flexors

Lying EZ Curl Triceps Extension 6-8 reps
Close Grip Bench 4-6 reps
Lying EZ Curl Triceps Extension 4-6 reps

...This gives me a real pump !!

The other phases are:

Phase 2 - Maximum Weight
Phase 3 - Uni-Angular Tri Sets
Phase 4 - Maximal Tension Drop Sets
Phase 5 - Multi-Grip/Multi-Pathway System
Phase 6 - Four-Percent Solution/Broad Pyramid Combination

There's details around speed of movement and rest, and it shows how to do all the movements, some of which are not all that mainstream. I never really knew what a Zottman curl was, I thought it was the same as a hammer curl, but it's quite different. In a seated position, start with the dumbbell in hand, palms facing forward, curl up, and at the top, turn the dumbbell completely around so the palms are facing back on the way down. It's a real strange movement.

Dwayne

...One note, no rest between those movements, 120 sec rest between sets.

Man that sounds intense, I might have to give that a go. How many times do you do each double tri set?

Oh yeah, I forgot that. Three times through! It's a nice short intense session!