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circusgirl
New member
I've been getting a handle on clean eating and now I think I'm ready to start on a proper performance-oriented diet - I've been putting away adequate protein, low GI carbs and moderate good fats plus flax oil for abotu 2 weeks or so without bingeing.
I'm not looking to cut or bulk, mainly to increase strength (hence I'm eating as much as I would burn without exercise, but no less) without putting on too much fat as basically I don't want to end up dieting hard to make a weight category when I do get good enough in however many months or years to compete as a powerlifter.
Here's my plan:
Breakfast 1.5 cups of cooked oatmeal (porridge to those of us in scotland), 1 scoop protein powder, 1 cut apple, sprinkling of sunflower or sesame seeds - c. 400 cals
also 2 tblspn flax oil - can't be bothered carting this with me to work, so it goes down in the morning - 240 cals
11am - 2 scoops MRP mixed with cup of skimmed milk - 300 cals
lunch - can of water-packed tuna, with 1 tblspn of pataks lime pickle (basically veggie oil, chilli and spices, and bits of pickled lime) (I can't get the tuna down without flavour and this is a low cal alternative to mayo) - 300 cals
afternoon 3pm snack - shake + milk again, 300 cals
workout after work, starting any time after 4.30pm. 4 days of weights, with 2 HIIT sessions (on chest days!) and also karate twice a week (I like karate).
post workout - 1 oz glucose powder, 1 scoop protein powder, plus water, about 200 cals
dinner (very soon after workout) - about 200 cals of brown rice, pata or potatoes plus whatever meat/beans/fish hubbie has cooked, usually about 500 cals dinner in total, always have undressed salad plus veggies with dinner.
bedtime - shake, 2 scoops again, but no milk, water instead - 200 cals
total: c. 2500cals, I burn around 2300 every day without activities.
I also walk to and from work, about an hour of moderate speed walking.
Thoughts folks?
Do I need to increase the cals on karate days to prevent strength loss? Or can I increase strength this way anyway? There is only 1 non-workout day a week, and I walk every day it's not pouring rain (5 out of 7 here!).
I've also got some ALA from kilosports and am planning on taking 600mg a day - would this favour muscle over fat even though I am not cutting?
I'm not looking to cut or bulk, mainly to increase strength (hence I'm eating as much as I would burn without exercise, but no less) without putting on too much fat as basically I don't want to end up dieting hard to make a weight category when I do get good enough in however many months or years to compete as a powerlifter.
Here's my plan:
Breakfast 1.5 cups of cooked oatmeal (porridge to those of us in scotland), 1 scoop protein powder, 1 cut apple, sprinkling of sunflower or sesame seeds - c. 400 cals
also 2 tblspn flax oil - can't be bothered carting this with me to work, so it goes down in the morning - 240 cals
11am - 2 scoops MRP mixed with cup of skimmed milk - 300 cals
lunch - can of water-packed tuna, with 1 tblspn of pataks lime pickle (basically veggie oil, chilli and spices, and bits of pickled lime) (I can't get the tuna down without flavour and this is a low cal alternative to mayo) - 300 cals
afternoon 3pm snack - shake + milk again, 300 cals
workout after work, starting any time after 4.30pm. 4 days of weights, with 2 HIIT sessions (on chest days!) and also karate twice a week (I like karate).
post workout - 1 oz glucose powder, 1 scoop protein powder, plus water, about 200 cals
dinner (very soon after workout) - about 200 cals of brown rice, pata or potatoes plus whatever meat/beans/fish hubbie has cooked, usually about 500 cals dinner in total, always have undressed salad plus veggies with dinner.
bedtime - shake, 2 scoops again, but no milk, water instead - 200 cals
total: c. 2500cals, I burn around 2300 every day without activities.
I also walk to and from work, about an hour of moderate speed walking.
Thoughts folks?
Do I need to increase the cals on karate days to prevent strength loss? Or can I increase strength this way anyway? There is only 1 non-workout day a week, and I walk every day it's not pouring rain (5 out of 7 here!).
I've also got some ALA from kilosports and am planning on taking 600mg a day - would this favour muscle over fat even though I am not cutting?
