Off-Season Meal Plan – Brodie Priestley

We asked Nevada State Champion and up and coming body builder, Titan Athlete Brodie Priestley to give us a breakdown of his offseason meal plan to find out just how he packs so much mass on his 5’6 frame!

Here is his complete meal plan. For those who like to eat, get your appetite ready!

OFF SEASON 230lbs

MEAL 1

1 Cup Oatmeal

2 Whole Organic Free Range Eggs

1 Cup Egg Whites

½ tbsp. Coconut Oil

2 Cups Steamed Spinach 

MEAL 2

2 Scoops Titan Isolate 

1 Cup Oats

MEAL 3

6oz Steak

8oz Sweet Potato

PREWORKOUT MEAL

2 Scoops Titan Isolate 

½ Cup of Oatmeal

¼ Cup Berries (of your liking)

2 Pop Tarts

R-ALA 

Intra-Workout Shake

60 grams of Glycofeed 

25 grams of Titan Isolate 

10 grams of  Titan BCAA+

5 grams Creatine 500

3 grams Beta-Alanine

Post Workout Meal

3 Cups Organic kids Cereal

2 Scoops of Titan Isolate 

2 Cups of Unsweetened Almond Milk

R-ALA

Vitamin C

Zinc

MEAL 5

6oz Organic beef

2 Cups steamed spinach

MEAL 6

½ Cup Oats

2 Scoops Titan Isolate 

1 tbsp natural peanut butter

 MEAL 7

2 Cups Egg Whites

ON STAGE 190lbs

2 Cups steamed Spinach

 

Back Day is Cheat Day

*Replace meal 6 or 7 with a meal of your liking

 

Leg Day is refeed

*Add 300g of Carbs to this day]

** the 300g on leg day I added was from Oatmeal. 300g dispersed throughout the day (most of which was in the first part to middle of day keeping away from bedtime)

 

Training

Legs once every 4 days rotating between heavy days and volume days

Chest and Shoulders once every 4 days

Back once every 6 days (cheat meal)

Arms once every 6 days

 

Splits

Legs (Volume)

Chest (Front/Side Delts –Heavy)

Back/Rear Delts

Legs (Heavy)

Chest (front/Side Delts –Pump)

Arms

 

*I didn’t take rest days unless I felt one was needed. In 5 months approximately 5 rest days were taken

** I would gradually taper down calories 15% at a time until I went Keto for Competition

 

 

 

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