Mark Alvisi - Gaspari Nutrition Athlete & IFBB Pro bodybuilder discusses off season nutrition/diet. During this period, he strives to add as much quality lean muscle tissue as he can, before dieting down. Off season he focuses on wholefood protein incl. chicken breast, ground beef, sometimes fish, as well as carbs in the form of potatoes, or rice. Mark starts his day off with a Gaspari IntraPro shake, with 2 cups of oats, followed by chicken breast or lean ground beef and rice, late in the day he does chicken or beef with vegetables. Mark emphasises training hard during this period to ensure that you don't store too much excess fat.