In the post-season you should be dedicated to gaining size and strength. Eating adequate calories will help. Make sure to ingest enough protein throughout the day and consume CHO and protein during and after a workout.
Follow this meal plan but change the caloric intake for your body type.
Make sure to change up the exercises and work hard on the major exercises: Clean and Jerk, Squats, Leg Press, Bench Press, Shoulder Press and make sure to work hard on your core strength.
Whey Protein: Mid morning, Mid aft, post workout with CHO
Creatine Monohydrate(5g per day)
Greens Plus when you're not getting enough veggies
Glutamine: After a workout
HMB: after a workout
Green Tea: Mid Morning
Coffee : Black : Mid Aft
Water throughout the day
No beer, or fruit juices
1 cheat day (bad food) every two weeks.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.