Experienced Bodybuilder – Off Season Training

This plan is aimed at the experienced bodybuilder who has competed before, but is currently off season, who wants to 'bulk-up' and increase muscle gains. The idea here though, is not to bulk up too much, so you have a huge amount to lose pre-contest, but to keep to a sensible off-season weight, likely to be 1.5 – 2 stone (20 – 28lbs / 9 – 13 kg) above a stage weight. The key to healthy quality weight gain is to eat big and eat consistently throughout the day following a structured meal plan. Aim to eat six or seven meals / snacks moderately large, rather than three huge meals. Include plenty of high protein food choices, like lean meat, chicken, fish, eggs and milk; high fibre complex carbs like cereals, bread, pasta, rice and potatoes; fruit and vegetables (don't forget nuts and pulses are also good sources of protein); as well as sources of essential fats.

Timing of meals is also important; spread the meals regularly through the day. Especially important is to ensure adequate nutrition to fuel your training, and good amounts of protein and carbs after training. Some protein and weight gain supplements can also be useful aids to packing on the bulk, but not in place of good wholesome food.

Here's a sample meal plan for one day for an experienced competitive bodybuilder to help gain quality lean mass in the off season:

As with all the meal plans this is merely a guide and must not be stuck to rigidly! You must eat a variety of different meats / fish / alternatives, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Adapt the plan to suit your own needs and lifestyle according to your results in order to keep the gains coming and body fat down. Varying portions from day to day, along with hard training will help maximise gains. However, do bear in mind, you carry a lot of muscle, therefore you need to eat good portions of your meals.