Powerlifting diet

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  1. ^ that looks pretty good.
    no rice, no quinoa, no dairy but sweet potatoes + fruit I'll be eating more of.
    mangos, coconut, pineapple, berries all the good stuff, as many leafy greens as possible too

    Of course lots of eggs, beef, bacon, all meat and lots of fat, no draining. lots of evoo and fish oil to balance it out, coconut oil too


  2. You have to look at every day of leangains as a mini recomp. 16 hours cutting and 8 hours bulking. I have done ckd and TKD and keto and found this suits me best and gives the most consistent results. For me it was a hassle to cook all the time, bring a load of food to work, and generally have my whole day's activities governed by eating. Now I have most of the day free from these constraints and knowing I can eat like a demon when my fast breaks. I am stronger and leaner than I have been for a long while so I will continue with this for as long as I can Horses for courses mate. Do whatever works and suits. We can only tell you what has worked for us on Leangains and back that up with the available research and advise you accordingly but we aren't telling you that you should be doing this or that. Your choice
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  3. Quote Originally Posted by SemiBulimic View Post
    You have to look at every day of leangains as a mini recomp. 16 hours cutting and 8 hours bulking. I have done ckd and TKD and keto and found this suits me best and gives the most consistent results. For me it was a hassle to cook all the time, bring a load of food to work, and generally have my whole day's activities governed by eating. Now I have most of the day free from these constraints and knowing I can eat like a demon when my fast breaks. I am stronger and leaner than I have been for a long while so I will continue with this for as long as I can Horses for courses mate. Do whatever works and suits. We can only tell you what has worked for us on Leangains and back that up with the available research and advise you accordingly but we aren't telling you that you should be doing this or that. Your choice
    Yeah I hear ya, and lately I've been doing more of the leangains diet too... for me it made sense because I'm mostly active in the afternoon/evening and I'm trying to repartition my diet. But I've also been transitioning to a completely Paleo diet, so there are way more whole foods involved, and it's a bit more limited. It's definitely different when trying to get a high cal meal in, I'm not used to it yet.

  4. Quote Originally Posted by Gutterpump View Post
    Yeah I hear ya, and lately I've been doing more of the leangains diet too... for me it made sense because I'm mostly active in the afternoon/evening and I'm trying to repartition my diet. But I've also been transitioning to a completely Paleo diet, so there are way more whole foods involved, and it's a bit more limited. It's definitely different when trying to get a high cal meal in, I'm not used to it yet.
    EVCO
    Whole Eggs
    Uncured Bacon
    85-90% Ground Beef

    All Paleo and with tons of calories. There has been a movement away form Cordain's original stance where he lumped saturated fats together with trans fats, which is ludicrous. It took me a bit to break my habit of only lean meats, but, once I added in fattier cuts of flesh, my energy levels returned. As you also know, you can have the occasional feeding of red or sweet potatoes as well.
    M.Ed. Ex Phys


  5. Quote Originally Posted by Gutterpump View Post
    ^ that looks pretty good.
    no rice, no quinoa, no dairy but sweet potatoes + fruit I'll be eating more of.
    mangos, coconut, pineapple, berries all the good stuff, as many leafy greens as possible too

    Of course lots of eggs, beef, bacon, all meat and lots of fat, no draining. lots of evoo and fish oil to balance it out, coconut oil too
    Quinoa isn't a grain
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  6. Quote Originally Posted by Rodja View Post
    EVCO
    Whole Eggs
    Uncured Bacon
    85-90% Ground Beef

    All Paleo and with tons of calories. There has been a movement away form Cordain's original stance where he lumped saturated fats together with trans fats, which is ludicrous. It took me a bit to break my habit of only lean meats, but, once I added in fattier cuts of flesh, my energy levels returned. As you also know, you can have the occasional feeding of red or sweet potatoes as well.
    Thanks! I've been creating a large paleo cookbook. These things are definitely being used. Last night I made coconut/almond crusted chicken and a couple amazing salads, where I could swear I was eating crunchy carbs but hardly any in it at all except for the berries/fruit.

    I'm going to add red/sweet potatoes once in a while. I was thinking post workout.

    Btw, I came across this product today. Any thoughts on it? I'm thinking it could be a good alternative for supercarb.

    http://www.coconutsecret.com/crystals2.html

  7. Quote Originally Posted by RawStrength View Post
    Quinoa isn't a grain
    No? Every site I see online references it as a grain. I wonder why it wouldn't be allowed in a paleo diet then if that's the case. I definitely love it... gluten-free and high in protein.

  8. Quote Originally Posted by Gutterpump View Post
    Thanks! I've been creating a large paleo cookbook. These things are definitely being used. Last night I made coconut/almond crusted chicken and a couple amazing salads, where I could swear I was eating crunchy carbs but hardly any in it at all except for the berries/fruit.

    I'm going to add red/sweet potatoes once in a while. I was thinking post workout.

    Btw, I came across this product today. Any thoughts on it? I'm thinking it could be a good alternative for supercarb.

    http://www.coconutsecret.com/crystals2.html
    Looks interesting.

    Quote Originally Posted by Gutterpump View Post
    No? Every site I see online references it as a grain. I wonder why it wouldn't be allowed in a paleo diet then if that's the case. I definitely love it... gluten-free and high in protein.
    It's not a true grain and I'm not sure why it's on the don't eat list.
    M.Ed. Ex Phys


  9. Is rice aloud on paleo? And isnt quinoa acidic?
    Also does protein synthesis happen while fasted? Layne norton says leangains isnt wise bc of this.
    Do you guys think it matters if you eat a higher carb or higher fat diet for powerlifting?
    Also on leangains the fast breaking meal or post wo meal is the biggest with about 100g protein...this wont turn to glucose?
    Thanks lets keep the discussion going

  10. Those crystals look sweet

  11. Quote Originally Posted by Rodja View Post
    Looks interesting.



    It's not a true grain and I'm not sure why it's on the don't eat list.
    I can't remember off hand but it was something in quinoa that is a poison. Let me google real quick

  12. Here's what Cordain's has to say about quinoa:

    "Quinoa and amaranth are grain-like crops with potential harmful substances namely saponins. Saponins have been demonstrated to increase intestinal permeability which is one of the factors contributing to many autoimmune diseases, as well as irritable bowel syndrome. So, we recommend to avoid quinoa and amaranth, specially if you suffer from an autoimmune disease."
    I believe it is in the same family as spinach and technically not a grain.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  13. Quote Originally Posted by Rodja View Post
    It's not a true grain and I'm not sure why it's on the don't eat list.
    I found out today. Supposedly there's a protein in it that can cause Celiac symptoms. It's a slight chance, but it's there. Only way to tell is to introduce it into the diet. I want to be fairly moderate about being on paleo.

    Most of the paleo people I know tend to drink whole milk when bulking anyhow, and same with powerlifters on Paleo, but I don't want to introduce milk since I'm lactose intolerant. Yogurt maybe, and kefir.

  14. Quote Originally Posted by Gutterpump View Post
    I found out today. Supposedly there's a protein in it that can cause Celiac symptoms. It's a slight chance, but it's there. Only way to tell is to introduce it into the diet. I want to be fairly moderate about being on paleo.

    Most of the paleo people I know tend to drink whole milk when bulking anyhow, and same with powerlifters on Paleo, but I don't want to introduce milk since I'm lactose intolerant. Yogurt maybe, and kefir.
    I like to use whole-milk yogurt and Greek yogurt. I don't do true Paleo since I include dairy, but I avoid grains.
    M.Ed. Ex Phys


  15. I'm hooked on greek/natural yogurt with coconut in it, Liberté makes one that's amazing. I don't think I could ever give that up, it's too good.

  16. Here's a pretty good resource I came across:

    http://www.paleoplan.com/recipes/

  17. Quote Originally Posted by Gutterpump View Post
    If my macros call for 3500+ cals to gain, there is no way I can split that over 3 meals and not gain fat. Your body can't process all the protein + cals in such a big meal, unless on something and taking a ton of enzymes. There's no way that 1200 calorie meals won't put on fat... plus if eating clean, think of how hard it would be to eat 1200 clean calories in one meal.

    Now when dieting, sure, I can eat 3 meals with lower cals, and lots of healthy fat + protein that takes a long time to break down, like beef...will still be a pretty hefty size meal to get down though. But there is no way I could ever bulk cleanly on 3 meals.

    4-5 meals I like... with bcaas/eaa's in the morning. I love sipping on MST's RPG all morning long.
    lol dude just gotta stretch the stomache out. im on leangains and my postworkout meal is 2000 calories which is basically consisting of a ton of oats, a sweet potatoe, and chicken. barbeque sauce on the chicken helps alot with getting all that down.
    btw do any of you powerlifters on leangains train fasted? i feel so much stronger when i do
    you can lead a man to knowledge, but you cant make him think.

  18. Quote Originally Posted by SweetLou321 View Post
    Is rice aloud on paleo? And isnt quinoa acidic?
    Also does protein synthesis happen while fasted? Layne norton says leangains isnt wise bc of this.
    Do you guys think it matters if you eat a higher carb or higher fat diet for powerlifting?
    Also on leangains the fast breaking meal or post wo meal is the biggest with about 100g protein...this wont turn to glucose?
    Thanks lets keep the discussion going
    martin berkam(leangains guy) says that you dont train completely fasted. you take 10 g bcaas before and that way you side step the problems of training completely fasted.
    you can lead a man to knowledge, but you cant make him think.

  19. EAA's are a good idea on this diet. I've been trying it out, and sipping EAA's all morning.
    I used to train fasted years ago.. not for me. I workout in the evening now.. eating 2 hrs prior and taking 10-15grams of EAA's during and after. Trying to up my EAA's and cut down on protein shakes. Also cutting out BCAA's and replacing them with EAA's and extra glutamine + l-leucine.

  20. Quote Originally Posted by Gutterpump View Post
    EAA's are a good idea on this diet. I've been trying it out, and sipping EAA's all morning.
    I used to train fasted years ago.. not for me. I workout in the evening now.. eating 2 hrs prior and taking 10-15grams of EAA's during and after. Trying to up my EAA's and cut down on protein shakes. Also cutting out BCAA's and replacing them with EAA's and extra glutamine + l-leucine.
    What brand EAA do you use? Or is it just bulk?
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  21. The prices of AA's are rising right now. Bc I'm a cheap ass, I'm just sticking to 5g of Leucine with my pre-WO concoction.
    M.Ed. Ex Phys


  22. Quote Originally Posted by Rodja
    The prices of AA's are rising right now. Bc I'm a cheap ass, I'm just sticking to 5g of Leucine with my pre-WO concoction.
    Yea I figure as long as your not dosing luecine at a crazy dose you should be okay so long as your overall protein intake has enough of the other bcaas.
    RecoverBro ELITE

  23. Quote Originally Posted by Turnitup122

    lol dude just gotta stretch the stomache out. im on leangains and my postworkout meal is 2000 calories which is basically consisting of a ton of oats, a sweet potatoe, and chicken. barbeque sauce on the chicken helps alot with getting all that down.
    btw do any of you powerlifters on leangains train fasted? i feel so much stronger when i do
    Just realized iv been measuring oats by the cup when I thought I was using a half cup. So that almost doubles my carbs.. That's like almost 3000 cals in one meal. Im a friggin beast!
    Sorry just had to tell someone. Carry on. lol
    you can lead a man to knowledge, but you cant make him think.

  24. Quote Originally Posted by JudoJosh View Post
    What brand EAA do you use? Or is it just bulk?
    I always use MST's RPG. Best tasting around and pretty good profile, also uses no artificial colors or dyes

    http://www.nutraplanet.com/product/m...-servings.html

  25. Quote Originally Posted by Turnitup122 View Post
    lol dude just gotta stretch the stomache out. im on leangains and my postworkout meal is 2000 calories which is basically consisting of a ton of oats, a sweet potatoe, and chicken. barbeque sauce on the chicken helps alot with getting all that down.
    btw do any of you powerlifters on leangains train fasted? i feel so much stronger when i do
    Not Powerlifter, but I'm a strength athlete. I always train fasted
    ACSM-CPT

  26. Btw would having more intra muscular fat make for better strength because of the leverage it gives in relation to the bone? Like is that why alotta powerlifters let themselves get chubby?
    you can lead a man to knowledge, but you cant make him think.

  27. Quote Originally Posted by Turnitup122 View Post
    Btw would having more intra muscular fat make for better strength because of the leverage it gives in relation to the bone? Like is that why alotta powerlifters let themselves get chubby?
    Athletes are going to have a higher amount of intra-muscular triglycerides, but the reason some PL'ers are in the higher BF% is because of the mentality that you have to get as big as you can to lift the most weight.
    M.Ed. Ex Phys


  28. Quote Originally Posted by Rodja View Post
    Athletes are going to have a higher amount of intra-muscular triglycerides, but the reason some PL'ers are in the higher BF% is because of the mentality that you have to get as big as you can to lift the most weight.
    Back when I trained with a very well known crew (I will leave the name out) I was told do to my height of 6 foot I must stay at least 300lbs to be any good. I am actually much better at the 210-220 range.
    ACSM-CPT

  29. Quote Originally Posted by Steelwolf View Post
    Back when I trained with a very well known crew (I will leave the name out) I was told do to my height of 6 foot I must stay at least 300lbs to be any good. I am actually much better at the 210-220 range.
    You're also very young and didn't train at that weight long enough to give it a true assessment.
    M.Ed. Ex Phys


  30. Quote Originally Posted by Rodja View Post
    You're also very young and didn't train at that weight long enough to give it a true assessment.
    I trained at that weight (300lb) for 5 years. I have been this weight for one year, and I perform much better here.
    ACSM-CPT
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