Martin's typical Off-Season Diet

# Meal  
1 6.8 ounces (2dl) oatmeal, 250g curd, 20g whey isolate and 20g casein.
2 40g whey isolate, 40g casein.
3 Pre-workout: 60g Virtargo (carbs), 40g whey isolate, creatine.
Workout: 1 hour weight training and cardio every third day (30 mins after workout).
4 Post-workout: 160g Virtago (carbs) 100g whey islotate, glutamine and creatine.
5 Chicken breast, rice, veggies and some chilisauce.
6 40g whey isolate, 40g casein.
7 Tuna and rice.
8 Pre-workout: 60g Virtargo (carbs), 40g whey isolate and 40g casein.
Workout 2: 1 hour weight training and cardio every third day (30 mins after workout).
9 Post-workout: 160g Virtago (carbs) 100g whey islotate, glutamine and creatine.
10 Meat, baked potatoes and veggies
11 Off-season this meal differ, it can be junk food, or some sandwiches etc.
12 Before bed, usually some sandwiches and 80g slow acting protein like casein blends.