During the off-season the best nutrition plan for me was to eat A LOT! Because I was so skinny I found that I had to take in around 5000 calories a day to get me really growing. I would try and eat about 1 gram of protein per body weight, lots of carbs, and a fair amount of healthy fats. I think lots of bodybuilders over estimate how much protein you have to take in and in the long run I think it does more harm then good.

During contest prep an example of my diet is as follows: (It was really hard and I often didn't feel like living any long ha-ha but it all paid off in the end).

• Meal 1: 6 egg whites
  2.5 oz oatmeal
  
  
• Meals 2-6 (Spread throughout the day):
  1.5 kg California mixed (Broccoli, cauliflower, carrots)
  29 oz Chicken

Now this extreme diet was very near to my competition and before this it was a lot more lenient, but pushing through with this diet for about 3 weeks really helped me to come in as shredded as I did. I carbed up the last week, but didn't do any fat loading.

I don't think there is any supplement better then protein powder. I find that ON protein powder blends and mixes up the best but I'm sure any kind works. I also take creatine during the off-season, but there really is no substitute for protein powder as it is quick and easy. My favorite off-season post workout shake includes 2 scoops protein powder, 2 oz oats, table spoon peanut butter, banana, and fill with milk and blend.