What I Eat to Grow In the Off-Season - Full Day of Eating

GYM CLOTHING AND OLD-SCHOOL SUPPLEMENTS
vintagegenetic...
MEALS
Meal #1
120g oatmeal, 60g whey isolate (Gladiator), 30g 75% dark chocolate, 125g blueberries, 75g kiwi
929 kcal - 97g carbs - 21g fats - 76g protein
#Post-workout shake: 40g whey isolate (Gladiator)
Meal #2 (post-workout meal)
300g cod, 250g basmati rice (cooked), 150g vegetables, 10ml olive oil
708 kcal - 76g carbs - 14g fats - 68g protein
Meal #3 to #5
300g cod, 200g basmati rice (cooked), 150g vegetables, 30g avocado, 5 ml coconut oil
647 kcal - 62g carbs - 14g fats - 67g protein
Meal #6
300g Nordic salmon - 200g sweet potato puree - 300g cauliflower puree
837 kcal - 51g carbs - 35g fats - 74g protein
TOTAL: 4534 kcal - 404g carbs - 110g fats - 454g protein
Instagram
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Facebook
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[@rovaz]

Congrats for your thesis Wesley! It's really motivating that you can be both a pro bodybuilder and succesfull in the academic world at the same time. 💪📚

[@VintageGenetics]

Thank you!

[@elviswest7972]

Congratulations on the award Wesley. Breakfast is my favorite meal as well. I eat 70 grams of oats with isolate, 35 grams of blueberries and 15 grams of almonds with Ceylon Cinnamon. Definitely an excellent porridge!! Thank you for the meal ideas.

[@VintageGenetics]

Thanks Elvis. Breakfast sounds good! Also good choice on the Ceylon cinnamon.

[@dominiquehippolyte9840]

Those bugs are in my gym all the time, unbelievable...just loitering without paying the monthly membership.

[@BROOKLYNPOETZ]

So proud of you Wes, I remember in the early days of this channel, it was only a handful of us subscribers. Look how far you have come, truly inspirational, we appreciate your humble, honest and informative content. It is a pleasure to be able to follow your journey towards further success. Great video and keep up the outstanding work!

[@VintageGenetics]

Thank you Jerret! This is still only the beginning.

[@qeva_]

I think you are the healthiest pro bodybuilder

[@frameofmind229]

100 %

[@YimmyBTG]

Look into Evan Centopani diet.

[@aleksmoran.]

Facts! Apart from flex wheeler

[@tonybionicspeed]

Alejandro Medellin you mean the guy who had to get a kidney transplant and retired from bodybuilding?

[@aleksmoran.]

Antonio Lopez my comparison was on nutrition not drugs

[@aleksmoran.]

Your love and enthusiasm for nutrition is very relatable, I’m obsessed with nutrition this is why I love watching your videos cause I speak the same language! And by language I mean I get when you break down the nutrition in each food and why you eat it. Keep up the great content Wesley 👌🏽

[@VintageGenetics]

That's awesome Alejandro. I love it and it's my passion too.

[@chriskeck3689]

Never seen one of your videos before. I am stingy with my "likes". Yet...... you totally get one, and I'll be checking out your future (and past) videos. Thanks for informing us as to how you're doing what you do!

[@dirtyflow1825]

Congrats on the nomination!! Finally a bodybuilder/fitness person doing their own formula no one better to follow then someone who has experience and real tests on them self.

[@thedoc6884]

I'm an italian physician and nutritionist: good work dude, very well balanced, and also looks tasty. Finally a BB who cooks with brain, heart and taste

[@joeballs5669]

I am 53...work in law enforcement and have been doing at home body building since age 16. I have seen it all and a lou ferrigno follower. I must say with all honest.. you are one of the GREATEST OF ALL TIME. THANKS FOR YOUR VIDEOS..THEY INSPIRE ME !

[@maxj9812]

I cant wait for him to get back on stage after his long off season. I excpect a lot. Lets go!

[@modernproblemmodernchannel7530]

Wesley please do stiff-leg deadlifts or NORDIC curls in every leg workout. It's a WEIGHTED STRETCH EXERCISE. We need to do atleast one contraction based & stretch based movement. PULL-UPS & BENCH PRESS are stretch based for back & chest. Just like that we need to do one for legs also for maximum growth.

[@redtrek2153]

Also the hamstrings serve two primary purposes--knee flexion and hip extension. Curls address one, stiff-leg deadlift addresses the other.

[@madix5274]

I love your videos. Especially the nutrition ones! I wish your products could eventually come to Canada

[@UncleMike81]

Same with me. I love the nutrition videos... Training in general is overrated I feel... Maybe, it's just nutrition is underrated!

[@madix5274]

Mike M I also find that Wes is getting more in-depth with explanations hey? so much more so than other bodybuilder nutrition videos I’ve seen !

[@beerdemus2812]

@@UncleMike81 Shit like hitting muscles from 100 different angles and doing dozens of sets for each muscle group is definitely overrated.

[@k.r.4952]

@@UncleMike81 training is underrated in my opinion most people dont get even a pump its not possible to add muscles just by eating most people get cruppeld by ego lifting ect. ect. its just prooaganda from the fitness-mafia that you have to eat special

[@UncleMike81]

Kevin Roth Haha, my comment was more in line with Beer de Mus. Nutrition and sleep is over looked and is way more important than given credit for.

[@tyl7150]

Wes and meadows are the only reason I use KZbin. Dont stop making content!

[@boostedhub7762]

Wesley's one of the few bodybuilders who put so much attention on nutrition making perfect meals with the perfect macro and micro nutrient balance. Most of BB just slap some meat and some white rice and call it a day....

[@travo621]

Congrats on the award for your studies. Looking forward to seeing those presentation videos

[@VintageGenetics]

Thank you!

[@1bullneck1]

I live in germany, which has basically the same climate as the netherlands, and i have a kiwi bush in my garden. It grows very easily and i can harvest more kiwis every year than i can eat in a year myself. It doesn't need any ministration besides watering it from time to time if it hasn't rained for like a week and it doesn't need a lot of space since it grows up on walls. Recommend.

[@HardeepSingh-dp8lh]

his honesty is almost palpable !

[@Bibestrong]

Can’t wait to start that prep together man. So excited 💪

[@timothywilliamanqui8301]

I really like this man, accent, knowledge, specially the classic kind of training program. God Bless! From PH.

[@steerpike66]

I have been stirring a big tablespoonful of the runny peanut butter from Kirkland into my oatmeal for flavor and some good fats.

[@vladtepes6690]

You and your content keeps improving thanks Wesley. Stay golden

[@bahadirfurkanakgul]

Congratulations for your thesis man. Love your videos and workouts!

[@samredman]

The perfect podcast voice.

[@bradfordmcdermott2063]

Agreed awesome golden era like physique but i think he should have his own podcast and interview or talk with other bbers. Rooting for him to win classic physique

[@Trinity1923]

very excited to hear about your thesis!! looking forward to this video :)

[@rightsaidfred803]

Thanks for all the detail with these meals brah! Really helpful.

[@vadirajkvaju4105]

Wesley I have noticed that in Arnold Classics while transitioning from on pose to another you tend to rotate your arms infront of the body rather than opening up the arms & rotating fully. Do you have should stiffness of maybe any discomfort in the shoulders doing that?

[@paksallion]

i agree with alot but not with weighing meat before cooking. water is lost through the cooking process and we're not calculating water.

[@elthorro5413]

40gramsofProtein the nutrients include the water found in them thars why. So you can calculate precisely, afterwards the weight has dropped because water is lost, and if you calculate according to the nutrients after, you will not have a precise result

[@paksallion]

@@elthorro5413 nutrients in water? How so how so?

[@elthorro5413]

@@paksallion im not saying there are nutrients in water. The people calculating the actual nutrients in the package count everything, even if its water. They have to as its part of the "box" or whatever with meat in it.

[@elthorro5413]

or they do not count it as PART of the nutrients only a PART of whats inside

[@paksallion]

@@asdfasdfg7395 i dont have nutrient info on my packaging unfortunately. But the point im making is that for eg. when a chicken breast is cooked by grill or oven the nutrient info is fairly similar. You can cook dark meat or white meat down to half its size depending on how youd cook it so if chicken breast is 200g raw and i cooked it perfectly, its cooked weight would 150g (eg) but if i cooked the same piece down to 100g there would be less protein content. 100g of cooked chicken breast will ALWAYS be around 30-31g of protein and 150g of cooked chicken breast will ALWAYS be around 45-46g of protein. Protein varies depending on how much its cooked and thats why i weight post cooking.

[@ztv8383]

Man u have a great masculine voice... Good bro...!! Keep it up.. keep lifting for us..

[@Madara2010X]

Congratulations on the nomination!

[@surendra9202]

Wesley stays relatively lean in his off season also. Most of the bb today become bloated like a water buffalo.

[@dleigh9997]

Yea and that's the reason he doesn't put size on too.

[@ryangrindey943]

@@dleigh9997 that's why he decided to take a year off of competition. He clearly doesn't like the dirty bulking approach which takes less time to build alot of muscle but also more time & effort to diet down.

[@dleigh9997]

@@ryangrindey943 whever he likes it or not it's the best way to do it! He should just be a youtuber that is in really good shape but not a ifbb pro.

[@Death2AllGaming]

thats why he comes last in ghe olympia

[@redtrek2153]

Definitely pretty low carb for his size if this is his typical day.

[@Pepesilvia09]

I could watch you’re videos just for the voice. It’s so soothing and entertaining

[@CycoWarriorx]

The Whey Protein not so subliminal camera shots with the pic of a certain body builder was classic... 🤣🤣🤣

[@felipecsd8882]

Man, looking forward to use your RMR equation made especially fot bodybuilders, hope to fnally use one more accurate! Congratulations for your thesis!

[@mithicash1444]

You hit a point about sodium that many people don't know about. You can eat a SHIT TON of salt, but as long as you are doing enough activities for your body to get rid of it(sweating), you will be just fine. It is only a problem when you eat too much salt and retain it in your body. Another thing that people don't know. When you go to a sauna you don't just sweat water... You get rid of water, salt, and other toxins that your body does not need. There are 2 ways your body get s rid of stuff it doesn't need, by going to the restroom and by sweating. About the oatmeal, I love making a protein shake with the Whey and very low-calorie almond milk and add the shake to the other stuff. It just eliminates any lumps that adding the powder can make.

[@blake_229]

Keep up the diet videos. We love those

[@The__Painter]

Future Olympia, mark my words!

[@stephenblackwell5533]

Nothing here but an empty clean bowl after blowing the nat out 🤣🤣🤣. #extra protein

[@lastsonofkrypton3918]

*gnat

[@stephenblackwell5533]

@@lastsonofkrypton3918 that's right man my bad lol *gnat

[@lastsonofkrypton3918]

@@stephenblackwell5533 No worries, bro. Just always remember this 🤣: i.4pcdn.org/pol/1478583282212.jpg

[@americasariessun5536]

You’ve got so much going for you - your discipline is so obvious! You remind me of Arnold before he got involved in politics and became ..well, thanks for your amazing information and sharing that with us!!! ✌️😎

[@rekhadahiya6268]

Infinite health and blessings to u n ur luved ones brother ⚘🌷🌹🙇‍♀️

[@sellitlikemike6313]

Great video. Congratulations on your thesis

[@Beats-By-Anthony]

Nice van je scriptie award Wesley, en dat je het in Polen mag gaan presenteren!

[@B3nkeii]

The sweet potato puree looks delicous, would love to see how u made make that

[@jairodelossantos8677]

the most intelligent when it comes to nutrition

[@wingatemose1182]

Magnificent voice big man matches the body.

[@dstringerj2]

"What The Hell Is This" had me rollin!!! LOLOLOLOOL!!

[@valdemarcardoso9358]

In my prediction if you presist, you will be in the future a symbol in bodybuildyng and a big brand. Greatings from Portugal, cod ....we eat salt dry cod ; )

[@VintageGenetics]

Thanks! I've tried salt dry cod before haha, damn that's on another level

[@jmontill]

Congrats for your thesis!

[@confidential5743]

High sodium intake is only bad for you if you’re sedentary and a study was done showing it only effects short-term blood pressure, not long-term

[@PhysiqueLeague]

incredible!! thanks for the video, it was very educational and motivational :)

[@jamies6364]

yes!! he's so passionate

[@rainbowmann2694]

I love your voice and your build. You're a star!

[@misterneckbreaker88]

I eat my oats with milk I like it creamy and put a small spoon of syrup and slice up banana I know it’s not super clean but it’s how I like it.

[@bmwsincekid]

For the oats try add 1 scoop of whey protein Yumm i eat every morning 1 sacket of oats microcawe it then add a scoop of protein for breakfast

[@stevejanowiak1982]

Wesley, is this meal plan/schedule implemented every day while in your off season? Is there a cheat day where you might splurge on pizza or tacos or anything like that?

[@BigShadow1982]

Sir,your videos are the truth!!! Love love love it💙

[@JohnGrit]

This guys voice is awesome i want him to read me a bed time story before bed. 😁😉😜

[@TheIronWord]

I eat steel cut oats about 5 times a day , i just can't get enough of them. I am going to try chocolate a a fat source, never thought about that one.

[@manoo422]

Presumably Cod is dirt cheap where you are...it certainly isnt anywhere else!!

[@misterneckbreaker88]

The last meal looked like a bit of grass turf. Interesting video.

[@somenchakraborty5870]

I love classic bodybuilding ❤️

[@czerski1]

Thank you for another good and useful movie. Can you tell something more about your future visit to Poland? I Would like to use this opportunity to meet with you if possible. I really improved my training skills and shape in general since I started to follow your channel. Despite being almost 40 I'm really determined to push my self to a better physique. Greetings

[@Culterin]

Himalayan pink salt has other minerals sure, but in such miniscule amounts that it doesn't really make a difference.

[@123macks]

Culterin that’s the best salt u can get normal salt no wan bit gd your u

[@Culterin]

@@123macks Did you have a stroke typing this?

[@123macks]

Culterin naw u that thick u can’t read

[@Culterin]

@@123macks stop talking 50 iq

[@123macks]

Culterin u just get oot more so u no witz happening in the world

[@assassinsairsoft3286]

Congratulations on your thesis....

[@elitegamer2]

Man love these video I’m not a big fan of rice can I use whole grain spaghetti or pastas instead for carbs

[@mohamedelhallak7295]

Maybe try sweet potatoes

[@mithrandir3047]

Wesley, how do you keep your fish from drying out when you marinate in soy sauce? Every time I try that my fish ends up drier than an Egyptian mummy.

[@t-rex8739]

Wesley, how long do u recommend to workout after your pre workout meal? Btw: keep up the food work💪

[@justgamingn]

About an hour works perfect for most people, also depending on how big the meal was ofcourse. See what works best for you, that btw applies for most things in fitness.

[@amzadkhan469]

Hey Wesley, My name is Amzad and bring following you for awhile , your videos workout and advice been very educational . My Question is how can I tell when my testosterone and estrogen is balance??

[@Fo4r444]

Hgh heeft je gezicht totaal veranderd

[@BigShadow1982]

.... and your sense of humor is great bro😂😂😂😂😂😂😂😂

[@steveframe4802]

Thank you for the food information. More please .

[@akuma4u]

He replaces the marshmellows with dbols in his lucky charms.

[@Sonuk90]

You have a great physique. Respect for all the hard work u have put in to make that. From India .

[@azimaslam6375]

That was a good protein you flew away bro .

[@ThaEpicFail]

Leuke video. Gaaf dat je studeert aan de HAN! Merijn en Stan van Student Aesthetics studeerden daar ook dacht ik

[@cesarpinto3840]

As always informative and helpful insight Thank you for sharing Wesley

[@MarkSmith-ww3no]

Great Video Wes, please upload more of this style. Away struggle to find ways to eat healthy, not being a cook:-)

[@4BlackDiamond]

Can we get a tour of your pad? Different style of living compared to US. Are you going to have a booth at Olympia? If so I am planning to pickup a lot! Love your clothes.

[@knightstemplar3799]

Trying soaking the oats overnight it will reduce the phytic acid and make the oats more ingestible. Maybe try eggs for variety. All in all solid diet.

[@VintageGenetics]

That's true. I used to do overnight oats but I've come to enjoy oats more when they're hot/warm.

[@fubarexress6359]

Dude your cheating your self if you don’t look into voice acting. Commercial or something! Jesus.

[@VintageGenetics]

Thanks I'll look into it more. Would be awesome won't lie!

[@fubarexress6359]

VintageGenetics yep. I’ve done it off and on! And you got what it takes man. Deep melodious! Pure $$ def a solid extra source of income!

[@GuitarGangsterArmi]

Let’s act in a movie someday Wesley

[@bobby6204]

Yep, I got to agree with this... my girlfriend was in the room while I was watching this.... I can't find her now, just a puddle on the floor??

[@adambosin269]

Jesus? I don't think he sounds like Jesus, although nobody does.

[@volcano6921]

like before watching best wishes from egypt and all support man

[@whoispriest]

Congrats on award you clearly earned it

[@abdulkadiryilmaz4085]

I don't know why but I somehow lost my motivation to keep doing working out, which I had successfully already done for 5 years. Cooking, washing dishes(this one is killing me), grocery shopping along with academic work has just become too heavy for me. Could you make a video about that?

[@jla3772]

Do you ever have problems with excessive gas and bloating? If so what do you do about it?

[@hei4227]

dude i just found your channel i already LOVE YOU XD

[@taesirski224]

“What the hell is this” 😂😂

[@RaceActionNL]

Gezien je studie vraag ik me af waarom je niet onderzocht hebt wat het bestralen van voedsel met 2,4 gigahertz doet. Leg maar eens 2 druiven met de lontjes tegen elkaar in de magnetron. Een druif is ongeveer 2.4 cm dat de draaggolf opvangt in de druif. Ze vliegen letterlijk in de fik. Tevens als je water in de magnetron kookt en weer laat afkoelen en dat vervolgens gebruikt om bijvoorbeeld een plant te laten groeien gaat deze dood. Jik bestaat ook uit water he. Over water gesproken al verdiept over de voordelen van het drinken van gedestilleerd water? Ik denk dat deze dingen je proces naar perfectie zullen ondersteunen. 🖖

[@BekkersBelly]

I heard that combining high fat with high carbs is asking for problems... now I see you adding avocado to your rice, any thoughts?

[@mikeb6183]

Awesome job on your thesis and nomination!!! That is a huge honor and shows how dynamic of a person you are. Good luck w the presentation in September!

[@SnikenCS]

How do you plan your grocery runs? I don't have a steady income in my situation, and can't really buy for a whole month in one go. I suck at eating/cooking... I need to straighten myself up :( Started working out 2 months ago and I realize I actually need to eat a LOT more than my skinny ass think is comfortable :((

[@alexanderdavis1816]

Why kind of Cod fish is that. Looks easy to cook. Need to find it in the store

[@soullessSiIence]

Oatmeals with water is like cereal with water. 200ml of low fat milk won't hurt anyone. I don't know why bodybuilders avoid milk like it was poison, specially when there's extra protein milk available. It contains 18 gr of protein per 330ml which is almost like an extra scoop of whey protein.

[@asun018]

454g of proteins ?isn't it too much ?Arnold says 1g of protein per pound of body weight.!even you said the same in your previous videos.

[@Dominik.S.]

I feel like all the pro bodybuilders know that they don't need these huge amounts of protein, but are afraid to miss out on anything if they eat a normal amount

[@shawnbenoit3774]

lol

[@MrTAytekiN]

i've watched lots of video about how much protein we need and i couldn't make a conclusion.can you explain why you eating 454g protein in a day?i assume your protein synthesis much higher because of anabolic chicken but i've seen videos of chris bumstead eating 1g of protein per pound which is 230g protein in a day.if you answer i'd be really appreciated.thanks...

[@IDiggPattyMayonnaise]

So other than the whey and fish Wes is pretty close to plant based? No eggs or milk products 🤔

[@xeroxboy01]

That's a lot of fish, you must love it. The only fish I like is salmon.

[@adambosin269]

Dietetics, that's what I'm in school for, 5 classes remaining.

[@ridethelightning9]

Please be mindful that pink salt does not have iodine which is extremely important for us

[@hoangphi1457]

What about meal timing? Do you lift weights immediately after your meal? Or do you wait for digestion

[@AliAbbas-wz4gc]

Its three a.m. Here and nice inf. About kewey

[@danielbruynseels1939]

Je gebruikt wel veel eiwitten, ben je niet bang voor je nieren te beschadigen op termijn?