The offseason is a time for you to grow and more importantly, address any weak points you feel you might have.

Everyone always asks: “How do I get big?”

Here’s the simple answer:

1) Lift heavy weights.

2) Eat. Eat. Eat.

In fact, here’s a short video where I break down what I believe to be the 5 Most Important Components of Bodybuilding:

For the longest time, I really just focused on the training and the food. Luckily, the lifestyle never go too out of control in college. When it got close, I put the brakes on it right away.

I also lucked out from the genetics and hormones (testosterone) standpoint. Check this out:

This is my grandfather on my mom’s side. 6’4″ 220 lbs. Never lifted a weight a day in his life. Look at that beast!! Just pure genetics. He was a Marine in WWII 🇺🇸 and an all around great man. It’s a shame he passed away long before I was born… I’m sure he would have been a great mentor 😃 #genetics #family #grandpa #strength #honor #tbt

A photo posted by !🎥YOUTUBE.COM/STRENGTHBYSONNY (@strengthbysonny) on Jun 4, 2015 at 8:21pm PDT

Before we continue on with the Strength By Sonny 2015 Transformation with me explaining my daily meal plan, you should know that I do not count calories or list specific portions. I don’t think any of that crap is necessary.

I see a lot of dudes who want to make everything exact (with their meals and training) to the point where they come across as almost paranoid.

There’s no need for this. You’d be surprised how accurate your natural instinct is. When you are hungry… eat. When you are full… don’t eat. When you’ve had enough… you’ve had enough.

Also, this is just a rough estimate. As I have previously mentioned, the offseason was lost for me this year because I was not able to be consistent.

As a result, I wasn’t able to stick to this to a T, but I was able to follow it for the most part.

I also didn’t take as many supplements as I did for last year’s offseason prep because I knew it would mostly be a waste due to the lack of consistency in the training/diet.

Finally, I grill all of my food on this grill. It’s cheap and easy to use. Just make sure to clean it on a regular basis. It served me well in college and I continue to use it to this day. It’s very convenient:

Click the link to purchase: George Foreman Grill

Complete Breakdown of Offseason Diet and Supplements

Meal 1: Steak, eggs, whole wheat toast, apple juice

Supplements- Flaxseed Oil, Fish Oil

The importance of flaxseed oil- Flaxseed oil is rich in both omega-3 and omega-6 fatty acids. These are essential for all aspects of physical health (in particular a fully functioning brain). From a bodybuilding standpoint, flaxseed oil is important because it helps lubricate the joints which is crucial when you subject yourself to the wear and tear associated with heavy squats and presses.

Click the link to purchase: Nature’s Way Flax Oil

The importance of fish oil- Fish oil contains essential fatty acids (EFAs) that have been shown time and time again to offer numerous health benefits. Almost anyone looking to support overall health may be interested in the fats from fish oil. In my opinion, fish oil is great for keeping your skin healthy, promotes a healthy heart and also helps with your joints when working out. Hammering fish oil on a daily basis qualifies as a superfood.

Click the link to purchase: Spectrum Essentials Fish Oil Omega-3 — 1000 mg – 250 Softgels

Meal 2: Protein shake with a banana and 2 scoops of peanut butter

The protein I use for mass building is called Optimum Nutrition Pro Complex. It is the best tasting most high quality protein I have ever used (of all the mass builders). In the offseason, I mix it with almond milk. 2 scoops gets you 60 grams of protein. My favorite flavor is chocolate.

Click the link to purchase: Optimum Nutriton Pro Complex

As far as the peanut butter I use, there’s only one kind I will fuck with. I hate how the majority of natural peanut butters come with a bunch of oil on the top, forcing you to stir it for a while. It’s gross. It gets messy and it never tastes good (to me at least).

I use Jif Natural Peanut Butter. I call it the brown tops. It tastes delicious and you can start eating it right away. No oil or messy stirring required. Seriously, this shit is thoroughly good. It fills you up and is a great source of cheap/quick protein if you are crunched for time (or money).

Click the link to purchase: Jif Natural Creamy Peanut Butter Spread, 28 oz., 10 Count

Meal 3: Chicken and brown rice

Meal 4: Bowl of oatmeal (or PBJ sandwich), Gatorade

Meal 5 (after workout): Protein shake with a banana, 2 scoops of peanut butter

Supplements- Creatine, Chewable Glutamine Tablets

The importance of Creatine: Creatine is the most popular (and arguably) most effective bodybuilding supplement that is legally available over the counter.

The benefits of creatine include:

– Significantly increase lean muscle mass quickly

– Improve performance in high intensity exercise

– Raise energy levels

– Speed up recovery rates

– Increase in strength

In years past, I have used GNC Pro Performance Amp Amplified Creatine XXX. It’s an amazing creatine. Anytime I have used it during an offseason prep, it has yielded me amazing results. Crazy strength. Crazy energy. Crazy size and fullness.

Click the link to purchase: GNC Pro Performance® AMP Amplified Creatine Xxx- Fruit Punch 2.77 Lb(s)

However, this year, I tried something new. I tried this creatine called Beast Creature. I liked it a lot because I felt like it made me even fuller than the GNC Creatine. Furthermore, it only requires a little bit per serving (the scooper is tiny). Just take one small scoop with a little bit of water after your workout. It should be noted that this particular creatine won the 2015 Creatine Supplement of the Year Award for Bodybuilding.com

Click the link to purchase- Beast Sports Nutrition, Creature Creatine Complex, Citrus, 10.5 Ounce

The importance of Glutamine: Glutamine is one of the 20 essential amino acids and is the most important component of muscle protein. It also helps repair and build muscle. Personally, I like chewing the glutamine tablets. It also reminds me of the old Flintstone vitamins I used to have as a kid.

Click the link to purchase- Betancourt Nutrition Chewies Glutamine Micros

Meal 6: Salmon and sweet potatoes (if I don’t feel like cooking, I will get some junk food)

When you are trying to pack on size, you need to get your calories in. I don’t believe you have to eat super clean in the offseason. In my opinion, you can get away with some junk food here and there.

Just use your best judgment.

If your metabolism is not that great, try to avoid too much junk food.

If you burn everything off, then you can get away with more.

For my offseason, I like eating my junk food. It keeps me calm and I don’t feel as much pressure.

Before Bed: I will take my zinc in order to replenish the zinc that was lost throughout the day.

Cellucor ZMA is the only zinc supplement I fuck with.

Click the link to purchase: Cellucor ZMA

Talk to yous soon.

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Sonny