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Powerlifting Nutrition 101!!!
- Thread starter vtec96
- Start date
powerlifterjay
New member
Well i try to take in protein but i never get enough. I dont do much shakes once a day i like it but miss alot. I take in 3000 calories on a good day. But my abs are visisble and i weigh 250lbs. My pants i have on now are 34inches and i got a Glock in my wasit band so that takes up a couple inches as well. Not tight.
I can eat more and sometimes when i wanna bulk up i can gain at will. But when i am happy i stay at 3000 a day. I eat what i want, but i only eat 3 times a day so it doesnt pack on to wrongly. Now when i bulk up i try to eat fats in the morning and eat whatever till bed time but just cut fat down a bit. When i lose weight i increase protein and cut carbs.
I will weigh 220 in sept for the bench bash for cash, and i will basically carb deplete and suana. Might even lasix. But i think my metabolism is higher then some people. If i quit traiing i would drop to 200lbs probably. If i come clean and keep traiing i am 235ish. Lots of variables in size.
I can eat more and sometimes when i wanna bulk up i can gain at will. But when i am happy i stay at 3000 a day. I eat what i want, but i only eat 3 times a day so it doesnt pack on to wrongly. Now when i bulk up i try to eat fats in the morning and eat whatever till bed time but just cut fat down a bit. When i lose weight i increase protein and cut carbs.
I will weigh 220 in sept for the bench bash for cash, and i will basically carb deplete and suana. Might even lasix. But i think my metabolism is higher then some people. If i quit traiing i would drop to 200lbs probably. If i come clean and keep traiing i am 235ish. Lots of variables in size.
Cubanito17
New member
vtec bro glad u started this thread. I've been wondering the same thing b/c when I was at 165lbs and 8%BF I looked pretty good just my lifts weren't that great I only paused 225lbs as my best and that was in December. Now as of today I weigh 189lbs and i'm somewhere I'm thinking 12%BF and this past thursday I 3 board pressed 280lbs for a pause(closer to touch n go but it did rest on the board), so I'm guessing that means since I'm farely stronge of the first 5-7 inches I can pause that 280lbs if I'm pumped enough too. But getting back to this i've gained these 24lbs by just eating anything in site I try and get alot of protein in there roughly 200-250g/day I know it's not alot but really it is when u don't like much protein meals i.e. tuna, eggs, chicken, fish, etc. Now as of carbs and fat lately man I can't even count how much of that I've been eating no lie I believe somewhere around 500g of carbs and 150g of fat. I've been eating anywhere from 6-9 times/day it seems like every 1.5 hours i'm eating and when I go for like 3 hours I'm starving and I know i'm not eating the right foods but I'm getting stronger.
My question is for a 5 8 17 year old @189lbs how many grams of carbs and fat do i need to still keep gaining my regular strength increases????? The reason I ask this is b/c when i sit down it's REALLY noticeable but when I'm standing I can start to notice i'm getting a FLAT tire if you guys know what I mean. And DAMN MAN i'm 17 I gotta steady girlfriend now and she's noticed i've been putting on weight and I'm like I can't help it. Then she told me to quit eating 4 oatmeal creme pies, 2 star clusters a day and they will leave, But the thing is most of the time I eat these before my workout so i figure it's OK. Any help guys this would be greatly appreciated. And Vtec I hope it helps you out about my weight going up and getting stronger. And my question might also be some insight to you.
My question is for a 5 8 17 year old @189lbs how many grams of carbs and fat do i need to still keep gaining my regular strength increases????? The reason I ask this is b/c when i sit down it's REALLY noticeable but when I'm standing I can start to notice i'm getting a FLAT tire if you guys know what I mean. And DAMN MAN i'm 17 I gotta steady girlfriend now and she's noticed i've been putting on weight and I'm like I can't help it. Then she told me to quit eating 4 oatmeal creme pies, 2 star clusters a day and they will leave, But the thing is most of the time I eat these before my workout so i figure it's OK. Any help guys this would be greatly appreciated. And Vtec I hope it helps you out about my weight going up and getting stronger. And my question might also be some insight to you.
gmanlax7
New member
Cubanito what your saying sounds identical to my situation, im much stronger when carrying some more weight, but then i puss out and slim down. Im 18, lacrosse season so i get some cardio so i wont get toooo fat. girlfriend situation also a bitch, cuz I start getting big and stronger, with some fat, she'll lemme hear it and i back up progress and slim out, then get pissed at myself later when i feel small and weak. Lately i been trying to stay around 190, but try to eat a lot, carbs included but not too late. i eat a shit load of fats, peanut butter, flax seed, peanuts, almonds and fish oil gel caps, probably too much fat actually, but until i notice bad affects ill keep it up
Why can't you guys gain weight by eating clean? When I was trying to gain weight, I had 8 clean meals planned out for me every day, 5500 calories. You will have a more favorable muscle to fat gain ratio this way instead of getting your extra calories from soda pop and pastries. I can post my daily bulking diet if you're interested.
Also, oatmeal creme pies, star clusters, and the like are bad for you in more ways than you may realize. They contain trans fatty acids (also known as hydrogenated or partially hydrogenated oils). These are the absolute worst kind of fats. They will decrease your insulin sensitivity, which can lead to further fat gain. Other foods with trans fatty acids include margarine, most cookies and pastries, most crackers, canned soups, and frozen dinners.
Also, oatmeal creme pies, star clusters, and the like are bad for you in more ways than you may realize. They contain trans fatty acids (also known as hydrogenated or partially hydrogenated oils). These are the absolute worst kind of fats. They will decrease your insulin sensitivity, which can lead to further fat gain. Other foods with trans fatty acids include margarine, most cookies and pastries, most crackers, canned soups, and frozen dinners.
Try this site - www.ast-ss.com. There is a ton of diet related
information. Yes, they sell supplements and protein and they
are geared to bb'ing. Overlook that and read some of the diet
related info. Some of it is really good.
I know Jeff Willet. He is a sincere and humble guy. However,
he is at the top of his craft in bb'ing. He is totally natural.
Even so, he has put on a huge amount of muscle in the past
1.5 years through diet and supplements.
Again, overlook the fact that Jeff's site is geared to bb'ing.
Read the stuff on diet. It may help.
information. Yes, they sell supplements and protein and they
are geared to bb'ing. Overlook that and read some of the diet
related info. Some of it is really good.
I know Jeff Willet. He is a sincere and humble guy. However,
he is at the top of his craft in bb'ing. He is totally natural.
Even so, he has put on a huge amount of muscle in the past
1.5 years through diet and supplements.
Again, overlook the fact that Jeff's site is geared to bb'ing.
Read the stuff on diet. It may help.
Well while in the gym I am 100% poewrlifting. When I eat I am mostly BB type diet. I get in a lot of protein, 420 grams a day and about 250 grams of carbs on training days. On off days I take in less carbs. This is pretty much a bbing diet that I got from a pro bber that I talked to and he helped me out with it. The reason for this is because I am wanting to enter my first meet next year in the 308's, at the rate I was gaining I would enter the SHW. I will enter it as a lean 308 at about 12% bf. Right now I'm a little higher, probably 15%.
If you want to see a powerlifter that looks lean go to elitefts and look at some pics of Dave Tate. In the pic I'm thinking of you can see his abs and a lot of muscle definition.
I don't think that you have to be fat to be strong. I am much stronger now than when I am fatter. Many of the top powerlifters are very big and strong and lean. I think powerlifters get a different kind of fat than people that don't lift. Look at Louie Simmons, while not skinny lean he's built like a little rock. Solid from head to toe. When many people look at powerlifters they see a big gut, but what they don't understand is that the gut is solid muscle from heavy ab work.
I get 3 meals a day from solid food and 3 from protein shakes. As I'm in college it's hard to get in lots of meals between classes so I use the protein shakes.
If you want to see a powerlifter that looks lean go to elitefts and look at some pics of Dave Tate. In the pic I'm thinking of you can see his abs and a lot of muscle definition.
I don't think that you have to be fat to be strong. I am much stronger now than when I am fatter. Many of the top powerlifters are very big and strong and lean. I think powerlifters get a different kind of fat than people that don't lift. Look at Louie Simmons, while not skinny lean he's built like a little rock. Solid from head to toe. When many people look at powerlifters they see a big gut, but what they don't understand is that the gut is solid muscle from heavy ab work.
I get 3 meals a day from solid food and 3 from protein shakes. As I'm in college it's hard to get in lots of meals between classes so I use the protein shakes.
latinus_spicticus
New member
The general consensus of powerlifters seems to be that since they put so much effort into their training and getting stronger, etc.--they don't have the energy and time to plan out their diet and cook chicken breasts/rice for every meal. They usually admit that they try to get 1g/lb of protein in but after that everything is open to them. As a result, most of these guys are fatasses. Especially anyone who competes in the 242lb class or higher. Now, the occasional genetic freak like Chabot or Bruner will still look like a BBer and have pretty low bodyfat, but this is due largely to genetics. I've seen Bruner's diet detailed and it is horrendous. It was something like this for a typical day:
Breakfast: 4 eggs, 2 cheese slices, can of Pepsi
Snack: 6 krispy kremes, pepsi
Lunch: 1 large papa john's pizza, pepsi
Snack 4 eggs, 2 cheese slices, Pepsi
Dinner: Spaghetti, green beans, pepsi
Snack: kripsy kremes, pepsi
So he is a genetic freak and is lean despite of his diet, not because of it. Many of these guys will tell you that elite athletes generally don't eat like bodybuilders, (ie they eat mcdonalds a lot and don't get a huge amount of protein or CLEAN carbs, etc) and that most guys who eat "correctly" are not good athletes. Well, it is unfortunately true as the number one aspect of success in strength sports and other sports is genetics. I guarantee you that 99% of people couldn't look like Bruner even if they did a ton of gear, worked out super hard and ate a perfect diet that was high in protein, EFA's, and had the perfect ratio of macronutrients etc. If you look at his diet, Bruner probably gets around 100g of protein a day and is a lean 260 last time I checked. He is the norm for top athelets, though. EVen the top olympians have appalling dietary practices. I remember hearing that Ben Johnson used to grub at Mickey D's twice a day and then would go out drinking every night even at his peak training stage of his career.
Anyway, most of the lower weight classes in PL have lean competitors because they have to make weight and hence they eat more protein and fewer carbs so they can't eat fast food very often.
Bodybuilders tend to overemphasize diet. Don't get me wrong, for the average man, diet is probably 30% of the picture. But as long as you get enough protein and enough EFAs, it doesn't matter if you eat burger/fries or chicken/rice most of the time. The total amount of calories is more important with regards to bodyfat than the composition of those calories. I think the glycemic index, complex carbs, and saturated fats are not going to make you fat (or keep you from being lean) unless you eat too much. Training, and genetics are the biggest factors, along with gear.
Breakfast: 4 eggs, 2 cheese slices, can of Pepsi
Snack: 6 krispy kremes, pepsi
Lunch: 1 large papa john's pizza, pepsi
Snack 4 eggs, 2 cheese slices, Pepsi
Dinner: Spaghetti, green beans, pepsi
Snack: kripsy kremes, pepsi
So he is a genetic freak and is lean despite of his diet, not because of it. Many of these guys will tell you that elite athletes generally don't eat like bodybuilders, (ie they eat mcdonalds a lot and don't get a huge amount of protein or CLEAN carbs, etc) and that most guys who eat "correctly" are not good athletes. Well, it is unfortunately true as the number one aspect of success in strength sports and other sports is genetics. I guarantee you that 99% of people couldn't look like Bruner even if they did a ton of gear, worked out super hard and ate a perfect diet that was high in protein, EFA's, and had the perfect ratio of macronutrients etc. If you look at his diet, Bruner probably gets around 100g of protein a day and is a lean 260 last time I checked. He is the norm for top athelets, though. EVen the top olympians have appalling dietary practices. I remember hearing that Ben Johnson used to grub at Mickey D's twice a day and then would go out drinking every night even at his peak training stage of his career.
Anyway, most of the lower weight classes in PL have lean competitors because they have to make weight and hence they eat more protein and fewer carbs so they can't eat fast food very often.
Bodybuilders tend to overemphasize diet. Don't get me wrong, for the average man, diet is probably 30% of the picture. But as long as you get enough protein and enough EFAs, it doesn't matter if you eat burger/fries or chicken/rice most of the time. The total amount of calories is more important with regards to bodyfat than the composition of those calories. I think the glycemic index, complex carbs, and saturated fats are not going to make you fat (or keep you from being lean) unless you eat too much. Training, and genetics are the biggest factors, along with gear.
When eating normally...I eat about 30g prot, 50-60g carb, per meal. When bulking I try to get 40g prot, 100g carbs...still don't count fat.
B True
B True
