Powerlifting diet

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  1. Powerlifting diet


    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.


  2. 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.
    M.Ed. Ex Phys

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  3. Quote Originally Posted by SweetLou321 View Post
    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.

  4. 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.

  5. 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
    Serious Nutrition Solutions
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  6. typical bber as in?

  7. counting macros an meals spaced throughout the day
    Serious Nutrition Solutions

  8. 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.

  9. 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

  10. 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.

  11. Quote Originally Posted by SweetLou321 View Post
    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

  12. 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.

  13. 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.

  14. 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)
    ACSM-CPT

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

  16. Quote Originally Posted by SweetLou321 View Post
    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.
    M.Ed. Ex Phys


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

  18. Quote Originally Posted by Rodja View Post
    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.

  19. Quote Originally Posted by Steelwolf View Post
    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

  20. Quote Originally Posted by 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.
    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.

  21. I've been transitioning over to more of a lean gains diet too, but still eat more than 3 meals per day. Leangains style / paleo substance with more of a dietary focus on nutrient partitioning.

    If you eat fewer meals, your calories go up each meal (depending on your goals). If your cals are excessive, they go to waste. Personally I don't like to take in excessive amounts of cals over each meal, I don't want to gain excess fat, so spreading out your cals makes more sense when trying to gain lean mass (or even lose fat). I work in higher cals / carbs around workouts but then still have several smaller meals, and less in the morning, sometimes only BCAAs.

  22. It doesn't matter how many meals you have, if you are within your macros for the day you won't put on fat. I can only say from personal experience that no other eating plan has given me the results I am experiencing now. Initially it was hard getting in so many kcals in a meal but I am used to it now. Studies have proven that there is no difference between 3 and 6 meals a day in terms of recomping.

  23. I agree with the lean gains thing.
    My two fav dieting styles are laynes way of 4-5 meals a day of 4-6 hrs apart with bcaa between or lean gains, which is hard for the first few weeks.

  24. Quote Originally Posted by SemiBulimic View Post
    It doesn't matter how many meals you have, if you are within your macros for the day you won't put on fat. I can only say from personal experience that no other eating plan has given me the results I am experiencing now. Initially it was hard getting in so many kcals in a meal but I am used to it now. Studies have proven that there is no difference between 3 and 6 meals a day in terms of recomping.
    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.

  25. You wont get fat eating 1200 cal meals man. And your body can and does process whatever you put into it.

  26. Right, if you're sitting at a desk, eating a 1200 + calorie meal, your body will process this....but the excess cals it doesn't need as energy at the time gets store as fat. I like to keep blood sugar levels pretty even all day too, and eating regularly / smaller meals / more often helps that out a lot too.

    I've tried many diets in the past. CKD has shown me the most results when recomping, and worked well when in ketosis. But when bulking, eating something every 2-3 hours, and keeping myself full, gave me the best results. I am also on HRT, so all of my hormones are primed. Test/thyroid, etc all at top of range. I will still gain fat if I eat too much at once.

  27. You dont understand the body do you? You think eating one 1200 cal meal for 4 hrs will be diff then eating 2 600 cal meals for 4 hrs? Not likely. I mean everyone has their own way to diet and to see results. I like to eat 4-5 meals a day and let my stomach empty some and get an appitite to bulk.

  28. I do, and if you're eating very cleanly, no that shouldn't be too much of a difference...meaning only complex carbs, low GI foods, beef, casein, slow digesting foods. I wouldn't want to take it past 4 hours though. If you're getting 1200 cals in one sitting, of clean clean food, and doing this multiple times per day, then you're very disciplined and/or have a great appetite.

    To get to 1200 clean calories in one sitting, would be pretty tough, for me anyhow. Whole milk, coconut milk (as a carb source), etc isn't considered clean to me, even though they easily boost cals (on paleo and modified diets). I don't eat grains either anymore now, which makes it even more difficult to get clean cals in.

  29. You eat rice and potatoes? But just diet the way that works for you man. I generally avoid grains, milk, and most other allergins. Healthy fats, rice and taters, meats and eggs, fruit and veggies is what most of my diet consists of. A lil cheese hear and there too. To bad cheese and rice are so acidic lol But eating high protein/fats should make it pretty easy to get cals.

  30. Huge salad
    2 tbsp of EVOO
    2 cups quinoa
    1 scoop whey, egg or casein
    4oz sweet potato
    1 tbsp of EVOO
    1/2 tbsp butter
    8 oz sirloin

    Easily over 1200 calories and very doable in one sitting, especially after fasting 16 hours.
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