Powerlifting diet

[SweetLou321]

Im curious how you guys in the power game diet. Ive been following laynes diet of 4-5 meals a day 4-5 hrs apart with 5g bcaa between. this only allows me 4 meals a day bc of my schedule. How do you guys do it? Tips and advice? Am i wasting my time dieting the way i am.

[Rodja]

I guess it depends which school of thought you want to hear. The old school Louie Simmons route is that everything is pretty much game on when it comes to food selection. I will say that from personal experience that expanding my diet to include more "dirty" foods has helped my strength levels immensely. The extra bloat goes a long way for the joints and you'll need the calories to fuel the training and to keep gaining mass. You really have to find the middle road where you're eating relatively clean, but still get in plenty of calories.

[T-Bone]

Im curious how you guys in the power game diet. Ive been following laynes diet of 4-5 meals a day 4-5 hrs apart with 5g bcaa between. this only allows me 4 meals a day bc of my schedule. How do you guys do it? Tips and advice? Am i wasting my time dieting the way i am.

If its working for you than you are not wasting your time. If its not than try something else.

[SweetLou321]

Well it "works" but im gettin the same results I did without the bcaa method at the same calorie level. Also this is a lil less flexible bc it in 4-5 hr windows. When before i just made sure i got my cals and macros in, in 5 seperate sittings 2-5 hrs apart depending on schedule. I was also curious what competitive lifters do. Thanks rodja, ill try mixing some dirty foods in with my cleaner foods. Cant hurt.

[GeekPoop]

i eat like a typical BBer but one of my friends eats crap. like gummy bears n goldfish and some hamburger gravy. he can put most ppl to shame w his lifts for being so light, but he doesnt gain any mass

[SweetLou321]

typical bber as in?

[GeekPoop]

counting macros an meals spaced throughout the day

[Torobestia]

Lol, the mention of "the bloat" reminds me of Dave tate's article on the subject. Everyone should read that for some good jokes (though depending on how old it is, it may actually have been serious!).

On topic, the diet of a powerlifter is inherently little different than of a bodybuilder. Differences might include substantially higher protein (1.4x or your not gonna see the right kind of gains), and hitting up fish oil like it's oxygen. Otherwise, it is not necessary to be really bulky or maintain a really high bf, so a much higher calorie surplus is not always called for.

[SweetLou321]

Well i believe a lil extra cals or dirty cals before a big day can help. But i agree. Ive been dieting no different then i did for bbing and im doing great. Just wanted others opinions as well

[Gutterpump]

Most of the PL's I know eat like crap and don't grow or have too much bloat.

I haven't been powerlifting long, and I'm still stuck between worlds, but I'm eating the same as before (BB'ing diet) but with more BCAA's + EAA's throughout the day, and more stuff for my joints. Maybe a little dirtier when I feel I need to. If I'm not recovering fast enough I just eat more. Sometimes that means getting a lil dirty. But I definitely do and will keep eating like a BB'er, and will stay on top of conditioning. There are a lot of BB'ers who powerlift and lift heavy ass weights. I don't think it's necessary to eat dirty, that's just the lazy way. Most PL's I meet couldn't give two $hits about having a dialed in diet, because they say it's too much work.

[Gutterpump]

Well i believe a lil extra cals or dirty cals before a big day can help. But i agree. Ive been dieting no different then i did for bbing and im doing great. Just wanted others opinions as well

dude... supercarb! lol.. no need to go dirty haha

[Gutterpump]

I recently read (can't remember the source, some famous powerlifting guy), this guy suggested - for people trying to gain weight, to switch to 2 HUGE meals per day... to slow down the metabolism, which will obviously help gain weight.... but in an extremely unhealthy way - more fat than lean mass, less protein over the course of the day to aid recovery, less energy, etc...

It's just common sense that eating many times per day will keep a steady stream of nitrogen into your muscle and aid recovery. I must eat over 6 small meals plus bcaa's + eaa's over the day. 2 of the meals are larger than the others, 2 hours pre-workout and the post workout meal. Eat to recover and be healthy, train for strength.

[Menoth]

I don't really think of myself as a powerlifter, but I was working up to it before I enlisted in the Army and got sent to Kentucky to lose my sick (for a novice) squat and deadlift. I ate pretty much constantly throughout the day and the vast majority of it was pretty clean. I don't mean a little meal at 3 pm and then a snack a couple hours later, either. It was a handful of nuts here and then wander off to drink some of a homemade weight gainer and then fifteen minutes later polish off a tuna sandwich then go a half hour before I'd eat an apple and banana with peanut butter... stuff like that. Most days I operated like that, because I was lucky to have a job that allowed it, and the gains were great. My weight held pretty constant and my lifts steadily went up. The only times I really gorged were right away in the morning and right after a workout, at which point I'd stuff myself with clean carbs and protien and go to bed. Had to love working night shift.

[Steelwolf]

I eat very clean and find I perform better eating a clean diet than one filled with ****. The less clean my diet the worse I perform. Even after a cheat meal (unless I am glyocgen depleted)

[SweetLou321]

You tell me where to buy supercarb and i will, ive wanted it for ages.

[Rodja]

You tell me where to buy supercarb and i will, ive wanted it for ages.

The last time SC was in production by Avant was in Summer '09. Palatinose may still be around, but SC is looooong gone.

[SweetLou321]

I know, thats why i posted it. Idk if i trust the palantinose ive found elsewhere since zima carb turned out to be fake.

[Gutterpump]

The last time SC was in production by Avant was in Summer '09. Palatinose may still be around, but SC is looooong gone.

I was so happy when I was doing some apartment cleaning, went through an old stash I had in a spare closet and there was a full large container of it =O still as good as new

How come noone makes this stuff anymore?

I also came across some bottles of CEL's Phera and noticed it's not being sold anymore. Not sure if I trust the sides from it though too, but have only read positive things. I bought them a while ago and never tried it.

[Gutterpump]

I eat very clean and find I perform better eating a clean diet than one filled with ****. The less clean my diet the worse I perform. Even after a cheat meal (unless I am glyocgen depleted)

cheat meals put me to sleep, especially when glycogen depleted It's the carb coma

[SemiBulimic]

I recently read (can't remember the source, some famous powerlifting guy), this guy suggested - for people trying to gain weight, to switch to 2 HUGE meals per day... to slow down the metabolism, which will obviously help gain weight.... but in an extremely unhealthy way - more fat than lean mass, less protein over the course of the day to aid recovery, less energy, etc...

It's just common sense that eating many times per day will keep a steady stream of nitrogen into your muscle and aid recovery. I must eat over 6 small meals plus bcaa's + eaa's over the day. 2 of the meals are larger than the others, 2 hours pre-workout and the post workout meal. Eat to recover and be healthy, train for strength.

The 6 meals a day myth has long been debunked. I train for powerlifting and have switched over to a leangains style of eating and I have got stronger at a lower bodyweight and bf % and my recover is just as good as it was on more meals a day.