Eating for performance.

[ProteinFiend]

What's your opinion's on calorie intake and the ratios involved? Decided I need to clean up my eating habit a little and have already ordered my protein powder lol. Any comments on what a 270/280lb powerlifter should eat lol. I'm looking at around a 50/30/20 ratio on carb/protein/fat and at least 300 grams of protein, that's the basics so far, with three main meals and two smaller meals spaced out. Lets hear it please.

dont neglect fats... they are neccessary for optimal hormone release.... including testosterone...

try an isocaloric diet (1/3 of each).

 

[ProteinFiend]

One of the easiest ways to eat clean is to never cross fat and carbs. Kinda hard to eat anything bad that way.

youre just asking for an insulin spike.

 

[spatts]

Different people are fueled by different ratios...through trial and error you have to find what works for you. I do just fine on a high protein, and AS NECESSARY high carb diet. That's just me though. Losing and gaining weight is easy. Losing fat while maintaining the most muscle possible takes more strategy, and a lot of that has to do with knowing yourself. If I ate a shit load of carbs I wouldn't be able to lift anything. That's just me. I would be asleep on the floor next to the bench.

DB you're going to get as many opinions as there are people on this thread. I would suggest taking one thing that you feel like you can do, and do consistently, and go with it. Then if you feel like you are ready to make another change in a few weeks, go for it. This way you also know what's working and what's not.

It sounds like you're already doing this with the idea of focusing on your protein intake for now.

If you're not trying to lose fat, and just treat your body better, you just need to throw in a few new/different food choices. I haven't seen you mention fat loss yet...just a "cleaner diet."

 

[spatts]

Protein Fiend, that logic is subjective.

 

[ProteinFiend]

Protein Fiend, that logic is subjective.

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I dont know Spatts... im pretty sure adding fat to a meal will lower the Glycemic index of the entire meal, and result in less of an insulin spike.

 

[spatts]

Depends on the carb.

Also, since when is an insulin spike bad if there's no fat there to cause a problem?

 

[Mike_Rojas]

So I shouldn't eat pancakes, eggs, bacon, and sausage together at the same time? Ah shucks, there goes my power breakfast.

 

[edgecrusher]

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I dont know Spatts... im pretty sure adding fat to a meal will lower the Glycemic index of the entire meal, and result in less of an insulin spike.

It will depend on the type of fat. protein is a more favorable choice for this.

 

[edgecrusher]

Depends on the carb.

Also, since when is an insulin spike bad if there's no fat there to cause a problem?

Insulin will shunt any excess calories into fat cells. If you have a super high insulin spike everything will be stored, proteins, carbs, and fats.

 

[spatts]

That's funny, eating this way got me to 8% three times with no drugs whatsoever.

Again, depends on your carb choices, and timing plays a part too.