Hardcore Off Season Muscle Mass Diet and Supplement Plan

M&S Team
Written By: M&S Team
October 14th, 2009
Updated: January 25th, 2021
Categories: Articles Nutrition
2.5K Reads
Chicken Breast Cooking on the Grill
Summer's done and it's time to pack on mass. This hardcore diet and supplement plan will get you headed in the right direction.

Summer has come and gone. You've hit the beach, flashed your abs, revealed your guns, and now it's time for warm clothes and a Winter bulk. This diet and supplement plan will get you headed in the right direction. it's a good structure; a plan of attack. As always, modify it to fit your needs.

Meal 1: Time to Wake the Body Up!

It's breakfast time. Your body's been fasting, and needs some fuel. Breakfast should be one of your larger daily meals. And don't forget the basic supplements.

  • Scrambled egg whites (8-10).
  • Large bowl of oatmeal w/skim milk. Add artificial sweetener to taste, or top with fruit slices.
  • Fruit. Enjoy some of your favorites...strawberries, banana, orange, grapefruit.
  • One serving of your favorite weight gainer in skim milk.
  • Supplements...5 grams creatine, 5 grams glutamine, Animal Pak.

Meal 2: Simple Snack Time

2-3 hours after breakfast, you'll want to re-feed with a simple protein and carb meal.

  • One serving of your favorite weight gainer in skim milk.
  • Banana and a peanut butter sandwich.

Meal 3: Lunch Time...Another Simple Feeding

Lunch time will be anther relatively small meal. No stuffing yourself.

  • Spinach and veggie salad, fat free dressing, and 8-12 ounces of diced chicken.

Meal 4: Calorie Load

You haven't eaten much food since breakfast. By now, you might be feeling slightly hungry. It's time to load up with calories. It's about 2-3 hours before your workout. You'll want to eat enough food so you're full, but not so much that you can't walk. Call this the sanity meal.

  • 2 cheeseburgers or chicken sandwiches with cheese. These can be fast food, or home-prepared.

Meal 5: Pre-Workout

No explanation needed. It's time to workout. No food here. Just some energy boosters and fat burners to rocket you through some intense training.

Meal 6: Post-Workout

This is probably the most important meal of the day. You've trained hard, and your body is now a sponge. This is a good time for a fast-digesting, liquid meal.

Meal 7: Chillin' with Dinner

It's time for some solid grub...meat and starch. And, a little something, something for your sweet tooth. Remember, you are bulking. Don't slobber down the sweets!

  • Steak (8-12 ounces) and baked potato.
  • Spinach salad with fresh veggies. Fat free salad dressing.
  • Sweet treat. Small!

Meal 8: Nighty-Night

It's time for bed, sleepy head. It's time to get your zzzzz's on. This is basically just a light protein meal.


Off season, bulking diets are designed to pack on muscle mass. This is not the time to tighten your abs, or shred your quads. Eat big (and healthy), take your basic supplements, and train hard!

Jack McDonagh
Posted on: Tue, 08/01/2023 - 12:37

How many calories is this per day?

M&S Team Badge
Posted on: Thu, 08/17/2023 - 22:09

I believe this plan is based on portions instead of calories. They weren't counted, but you can Google each item to find the calories if you feel you should know.