do u mean off-season vs. pre-contest?
Precontest or some phase of it: Rice, Veggies, and the re-feed day.
Offseason, or growing season: Rice, Oatmeal, Veggies, Ezekiel bread (I like it toasted with some Natty PB) and some whole grain bread, Ppan on adding some fruits back in there in moderation, cheat meals, Some cereal (Special K Protein Plus), Sweet potatoes.
Mine never change... green veggies, rice, oats, yams, ezekiel bread. I'll through some fruit (bananas, raisins, berries) in during the offseason but that's about it.
Training pretty much stays the same too. I still make gains until about 5-6 weeks out. As far as nutrition... I carb cycle so the only major changes are how many High days I have.