In past years, I didn't eat well in the offseason. I wanted to stay in the light heavy class, so I wasn't trying to get any bigger. Nonetheless, with consistent heavy training I made gains every year until 2008, when I really had trouble making weight at the nationals. So for 2009 I changed my offseason approach. I ate lean and ate often. Here's my meal plan, which is approximately 3700 - 4000 calories/day..

meal 1
6 egg whites, 3 whole eggs
1 scoop protien
65 grams of carbs - cream of rice

meal 2
16oz of lean beef
2 slices of fat free cheese
2 cups of veggies

meal 3
12 oz chicken
80 gram carbs- long grain white rice
1 slice of fat free cheese

meal 4 (pre- =workout)
8- universal amino
80 gram of carbs- waximaze

meal 5 (post-workout)
12oz chicken
80 gram of carbs - waximaze

meal 6
16oz ground turkey
80 gram of carbs- long grain white rice

meal 7
6 egg white, 3 whole eggs
1 slice of fat free cheese
5 slice of turkey bacon

meal 8
6 amino
crystal light
40 grams of waximaze