Flex Lewis' Off-Season Meal Plan

Eat to Grow like the two-time Olympia Champion

In 2012, James "Flex" Lewis won his first Olympia 212 Showdown title convincingly at 202 pounds.  He returned to the Olympia stage in 2013 at a rock-solid 212 pounds that proved impossible to defeat.  Here's the meal plan Flex used to pack on 10 pounds of solid muscle and win his second Olympia title.

MEAL 1

  • 2 whole eggs and 10 egg whites
  • 4 oz dry-weight oatmeal
  • 1 slice wholegrain toast with peanut butter
  • 3 oz of Live Natural Yogurt
  • 2 oz mixed berries

20 min after Meal 1:

  • 1 serving of Anavite tablets
  • 2g omega-3 fish oils
  • vitamin B complex

MEAL 2

  • 3 oz dry-weight, wholegrain brown rice
  • 8–9 oz fish
  • 3 oz greens

10–15 min before Meal 3:

  • 1 serving digestive enzymes

MEAL 3

  • 9–10 oz sweet potato,
  • 8 oz ground turkey
  • 3 oz greens
  • 2–3 oz fresh pineapple

45 min before training:

  • 1–1.5 scoops of SuperPump Max
  • 15–20 min before training:
  • 1 Scoop Amino last,
  • ½ scoop Glycofuse
  • 1 serving Vasotropin
  • 1 serving Anavite (3 tablets)

During workout:

  • ½ scoop Size on Max

Post-workout:

  • ½ scoop Size On Max
  • 1-1.5 scoops Glycofuse
  • 40–45g of Isofusion whey isolate

10–15 min before Meal 4:

  • 1 serving digestive enzymes

MEAL 4

  • 9–10 oz baked potato
  • 8oz steak, 1 whole egg
  • 3 oz greens

MEAL 5

  • 5–6 oz dry-weight, wholegrain rice
  • 9 oz salmon
  • 3 oz greens

MEAL 6

  • 1 slice whole-grain toast
  • 100g low-fat cottage cheese
  • 1tbsp natural peanut butter
  • 1.5 scoops of Myofusion Elite

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