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Dorian Yates offseason diet (directly from his book)
1 meal
200g (7oz) oatmeal, banana
10-12 egg whites + 2-3 yolks
1-2 pieces whole wheat toast
2-3g amino acids
2 meal (preworkout)
protein and carb drink
2-3g amino acids
3 meal (post workout)
150g (5oz) rice
300g (10.5 oz) sweet potato
8oz turkey
2-3g amino acids
4meal
150g rice
baked potato
7oz tuna
2-3g amino acids
5meal
8oz steak
baked potato
2-3g amino acids
6meal
200g oatmeal
8-10 egg white
2-3g amino acids
Total for 700-800g carbs, 350-400g protein, 50-100g fats 5500cals
"Strength and growth come only through continuous effort and struggle."
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I was expecting greater quantities. Definitely less than some others who were smaller than him. I guess it just re-inforces the theory that there is no perfect universal recipe for mass, everyone is different.
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Originally Posted by
IRISHOAK
I was expecting greater quantities. Definitely less than some others who were smaller than him. I guess it just re-inforces the theory that there is no perfect universal recipe for mass, everyone is different.
Trust me man that’s a lot of food. Yes there are some guys who eat more but 5K and up is pushing food.
I was at 5.5K calories which I built up to this last bulk run and I got to 265lbs and was still growing. Had to shut it down because I have to make weight but if not I probably could have got upwards of 280 with that or adding another 500 to make it 6K calories.
If you can’t grow off that much food then you probably have to reset your metabolism and build calories back up incrementally
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Dorian is a great guy and I watched an interview with him on Joe Rogan, they put pics of him in his prime up on the screen and he basically said his own pics looked extreme to him. He is very candid in interviews and will talk about anything!
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I believe it that’s a good amount of food. When you’re a freak things happen with less foods, drugs etc but 5 k is still a ton of food to process
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I like it! Dorian was a monster Lifter w Heavy Weight/Low Volume.
Max
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Originally Posted by
HB4LIFE
1 meal
200g (7oz) oatmeal, banana
10-12 egg whites + 2-3 yolks
1-2 pieces whole wheat toast
2-3g amino acids
2 meal (preworkout)
protein and carb drink
2-3g amino acids
3 meal (post workout)
150g (5oz) rice
300g (10.5 oz) sweet potato
8oz turkey
2-3g amino acids
4meal
150g rice
baked potato
7oz tuna
2-3g amino acids
5meal
8oz steak
baked potato
2-3g amino acids
6meal
200g oatmeal
8-10 egg white
2-3g amino acids
Total for 700-800g carbs, 350-400g protein, 50-100g fats 5500cals
Interesting that he done his protein/carb drink preworkout instead of post workout.
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Originally Posted by
Valcon
Interesting that he done his protein/carb drink preworkout instead of post workout.
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I do the same during bulking.
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Originally Posted by
maxmuscle1
I do the same during bulking.
And your recovery is the same?
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Originally Posted by
Valcon
And your recovery is the same?
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I doubt it. I do enjoy the energy and hope it helps my endurance during and after lifting.
Max
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