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I am a competetive powerlifter. I compete natural, I compete raw. All I have are my supplements, my training and my diet. Until recently only two of those 3 pieces were complete. Thanks to Dylan, some research, and some trial and error I finally have my diet down. I'd like to share some tips.
If you have excess bodyfat, find a diet that works for you, drop to less than 15% bodyfat, as low as possible until you start losing muscle and or strength. Remove all sugar and products with added sugar from your life. buy splenda, buy meats, buy veggies, buy fruits, buy whole grain everything, buy sweet potatoes, buy regular potatoes. TIMING OF FOOD IS CRITICAL. If you are a powerlifter or strongman CARBS ARE KING. 50-60% carbs.
IDK what anyone tells you, trust me on this I'm a registered nurse with a certification in diabetic education, unless you are insulin dependent, carbs are your friend in strength sports. Protein should be about 1.2-1.6 grams per bodyweight, healthy fat should take up the rest (saturated fats are ok and needed keep it between 25 and 50 grams a day MAX 50 please for the sake of your heart. Get a BMI calcuator there are plenty free online and find your BMR and then factor in your calories burned from work/exercise. Exceed this number by 500-1000 calories 50-60% of your calories should be from fat. 1.2-1.6 grams of protein per pound of bodyweight, the rest should be fats from healthy sources like nuts fish olive oil, flax, etc. get 25-50grams of saturated fat a day (just eat meats beef esp.) Once you figure out your calories and macronutrient needs divide it over however many meals you can reasonable eat in a day MINIMUM meals should be 6.
SO for example I'll use myself today: 4400 calories ,50% from carbs=550 grams of carbs and 2200 calories
1.5grams of protein per pound is 1.5x208= 312 grams of protein and 1248 calories
Now that gives a total of 3448 calories, that leaves me with about 1000 calories to come from fats which is around 111 grams of fat, of that, i'll aim to get about 30 grams of saturaed fat giving me 70 grams of Mono and polyunsaturated fats coming from fish oil, almonds, peanut butter, oil oil, etc.
I've taken my body from a fatty 218 to a ripped 175, back to a decent 198, down to a lean 192 and back to a solid 208 over a period of about a year. I'm following my bulking diet that I just spelled out and Ive gone from 192 and 13% BF to about 208 with 14% bodyfat in a matter of weeks and Ive been all natural since about 2008.
If you have excess bodyfat, find a diet that works for you, drop to less than 15% bodyfat, as low as possible until you start losing muscle and or strength. Remove all sugar and products with added sugar from your life. buy splenda, buy meats, buy veggies, buy fruits, buy whole grain everything, buy sweet potatoes, buy regular potatoes. TIMING OF FOOD IS CRITICAL. If you are a powerlifter or strongman CARBS ARE KING. 50-60% carbs.
IDK what anyone tells you, trust me on this I'm a registered nurse with a certification in diabetic education, unless you are insulin dependent, carbs are your friend in strength sports. Protein should be about 1.2-1.6 grams per bodyweight, healthy fat should take up the rest (saturated fats are ok and needed keep it between 25 and 50 grams a day MAX 50 please for the sake of your heart. Get a BMI calcuator there are plenty free online and find your BMR and then factor in your calories burned from work/exercise. Exceed this number by 500-1000 calories 50-60% of your calories should be from fat. 1.2-1.6 grams of protein per pound of bodyweight, the rest should be fats from healthy sources like nuts fish olive oil, flax, etc. get 25-50grams of saturated fat a day (just eat meats beef esp.) Once you figure out your calories and macronutrient needs divide it over however many meals you can reasonable eat in a day MINIMUM meals should be 6.
SO for example I'll use myself today: 4400 calories ,50% from carbs=550 grams of carbs and 2200 calories
1.5grams of protein per pound is 1.5x208= 312 grams of protein and 1248 calories
Now that gives a total of 3448 calories, that leaves me with about 1000 calories to come from fats which is around 111 grams of fat, of that, i'll aim to get about 30 grams of saturaed fat giving me 70 grams of Mono and polyunsaturated fats coming from fish oil, almonds, peanut butter, oil oil, etc.
I've taken my body from a fatty 218 to a ripped 175, back to a decent 198, down to a lean 192 and back to a solid 208 over a period of about a year. I'm following my bulking diet that I just spelled out and Ive gone from 192 and 13% BF to about 208 with 14% bodyfat in a matter of weeks and Ive been all natural since about 2008.
