| Six day off-season training programme | |
| Monday | Chest and biceps |
| Tuesday | Back (deadlifts every second week) |
| Wednesday | Legs |
| Thursday | Biceps and triceps |
| Friday | Shoulders |
| Saturday | Heavy leg session (heavy squats every second week) |
| Sunday | Rest |
| Suggested off-season diet | |
| Breakfast: | 50g oats 50g Pro-Nutro 3 egg whites 1 egg with yolk 2 scoops whey protein Half a cup of mixed fruit or 2 bananas 100ml fat free milk Blend well 3000mg of omega 3+6 capsules |
| Mid-morning: | 1½ cups of pasta or brown rice, cooked 1 tin of tuna in brine |
| Lunch time: | 2 cups of pasta or brown rice, cooked 2 tins of tuna in brine |
| Mid-afternoon: | 1½ cups of pasta or brown rice, cooked 1 tin of tuna in brine |
| Supplements: | Creatine 1 hour before training 2 scoops of pure protein after training L-carnitine L-tartrate L-glutamine (after training to enhance recovery and muscle growth) |
| Supper: | 200g of chicken breast grilled or steamed 1 cup of mixed vegetables |
| Before bedtime: | 2 scoops of pure protein powder with water or 10 egg whites, scrambled |
| Always keep your protein intake at 4g per/kg of body weight, for example a body mass of 100kg x 4g of protein = 400g of protein per day. This is essential to bulk and gain lean muscle mass. | |