Morning guys! After some time off i thought id get serious about logging my offseason. My goal was to make 100kg+ last offseason, but cut it short around early 90s last time round to do a show. Will be taking more time this offseason. Im 6'1 so have a lot of room to fill out. Starting weight is around 83kg. Calories have been bumped up considerably as during time off ive only been eating below maintenance calories and doing more cardio; hence the weight drop. Aiming for around 4/4500 calories including 4 large whole food meals, 1 shake post workout and a snack before bed. Heres a template i made on myfitnesspal to make sure im sticking to a baseline. Food will vary, but trying to stay consistent with the amounts. This is 4500 cals: #1: 1 scoop whey protein on waking (in water) 5 large eggs (scrambled/whole), 80g shreddies with 200ml semi skimmed milk, 1 banana #2: 60g white rice (raw weight)*, 205g chicken breast, 1 tbsp olive oil #3: 60g white rice*, 205g chicken breast #4: 400g white potato, 250g beef mince #5 (post-workout): 3 scoops whey protein, 1 scoop maltodextrin,5g creatine, 1 banana #6: 1l whole milk, 60g peanut butter Training is centred around my weak areas, therefore back/hamstrings are emphasised; split below according to this: Monday: hamstrings/calves Tuesday: back/calves/abs Wednesday: chest/biceps Thursday: quads/calves Friday: back/calves/abs Saturday: shoulders/triceps Movements are usually compound lifts for straight sets, either 6-8 or 8-12 rep range, probably higher for legs on some movements; with some intensifiers such as drop sets, partials and rest pause added in here and there for goood measure! Hope everyone enjoys the journey. I have no affirmative goals for competing ie a definitive show in mind, just want to make progress in the aforementioned areas and bring a much denser, well rounded look to the stage next time. Ultimately you can only be the best version of yourself. Today is hams/calves.... So ilm update later on with training and food intake. Thanks for reading!!