By Mike Sheridan IFBB Pro

Mike's Off-season daily diet:

Meal 1: 100 grams Oats, 10 Egg whites (Egg Nation), 2 scoops of Whey Isolate & Udos Choice oil all mixed in blender. 

Meal 2: 2-3 Chicken breasts, 150 grams brown rice & vegtables (peas, pineapple, beans etc).

Meal 3: As above.

Meal 4: 2 meal replacement drinks.

Meal 5: 300 grams of Fillet steak, 2 Jacket Potatoes & veg.

Meal 6: 300 grams white fish & vegtables.

Meal 7: Meal replacement drink with added Glucose or Maltodextrin & maybe Ice-cream.

During the off-season I will have a chinese meal 2-3 times per week buying a chicken dish and adding my own rice and one meal using 2 chicken dishes adding bought rice. This is on-top of my normal days food for extra calories.

Supplements: Whey Isolate, Whey Concentrate, Aminos, Maltodextrin, Creatine, Glutamine, Multi-vitamins, Vitamin C, Zinc and Chromium Piclonate.

During the night when I wake, each time I  go to the toilet I will have 20-30 grams of Whey Isolate.

Pre-contest diet schedule: Meals all stay basically the same, just smaller, reducing the carbs each week as necessary. I might drop 20 grams of Oats from my breakfast meal every two weeks. Rice & Potatoes would reduce and eventually be replaced by salad on non-training days. Sadly the Chinese would be reduced to once a week and cut out all-together about 4 weeks out. To discuss in our forums click here