Powerlifting Nutrition 101!!!

[Cubanito17]

Man I'm glad SOOO many people replied to this and I know it's not my thread, but I'm sure this will help Vtec as well as it's helped me. Gmanlax7 dude i'm younger than you 17 and my girlfriend is a pain about this too bro, I keep tellin her I don't care about going to the beach and getting a bathing suit how I am as long as I get up to 200lb bodyweight and am as strong as I can be. Granted to all of those that say the hydro oils aren't good I completely agree with you, BUT when I was 160lbs and i stayed there for about a month by eating lean chicken breasts for three meals a day I wouldn't get anywhere in strength and ever since I started eating anything in sight i've been getting stronger.

Another thing guys I'm in school from 730-230 I can't leave campus and get food and on campus I only have one lunch and it's all junk food, so I eat that. And I eat about 4 other times in school too but it's like PB sandwiches, 2 protein bars/day, then packs of like cheese crackers that I bring in my gym bag. I know I'm getting enough water b/c I bring a gallon of water with me to school and yes I mean the 9lb gallon I don't care I carry it around and people know it's me b/c of it. So bigokie I know from what you've said your a BIG MOFO and i'm not kissin up to you although shit if I was 300+ people would kiss up to me too, BUT your saying that on training days all you really need is 250g of carbs to get a good workout. What about fats do you tend to count those.

And do you guys believe in mixing fats and carbs in one meal that ALL of it will turn to fat???? I try and eat more complex carbs rather than simple carbs. Like for breakfast today i decided to clean up diet some I ate 2 bagels with butter and gouda cheese, 5 pieces of french toast with syrup, 4 eggo waffles with syrup, and 2 toaster struttles. I know you guys are thinking this is clean well I used to eat everything but the bagels two times as much!!!

 

[gmanlax7]

holy shit that is a big breakfast bro !!! and you made it to school ? yeah i dont eat as well in school as out, i bring some bars, lotta peanuts, tuna fish sandwiches, chug a lotta water

 

[brianmincher]

Like Jay, I try and take in plenty of protein, but like Jay, I probably don't. Other than making sure I get protein, I pretty much eat whatever is in front of me. My secret? A children's chewable vitamin every morning on the way to work. It fills in the gaps in my less than perfect diet. I also don't dig vegetables a whole lot so I make sure and eat a bowl of frosted mini-wheats every day or so, to keep things moving.

I am not super lean, and I am not super fat, when I wake up in the morning, I can see my abs a little bit, and when I go to bed at night, I cannot see them. I personally think that diet is a bit overrated. It is good to get plenty of protein, and I eat a lot of beef, chicken, pork chops and eggs, but I used to be nuts about my diet, and I was no leaner, although I was much smaller, than I am now.

BTW, I have a big belly, but it is hard. I need a big belly, because that is what I use to stop the bar at the bottom of my bench press.

B.

 

[bigokie]

Cub 17, I don't worry too much about fats. I add a little flax oil to shakes and try to keep fats in my meals within reason. On the seldom occasions I go out to eat, I just order whatever looks good and don't worry about it. On training days I only get about 250 grams of carbs, sometimes less. High protein diets don't seem to bother me and they seem to make me lean quick. And as long as I get enough protein I don't get run down. Also, caffeine throughout the day helps this out. All my carbs come at night after workouts. This seems to work best for me. I am not trying like I was to gain weight, now I want it to come a little slower and steadier. From your picture you look pretty lean, If I were you I wouldn't care about staying real lean, you need a little fat to insulate your joints. Most the real skinny guys I know are not strong, most can't bench two plates. I am not a real lean person, but the fat I have is pretty solid. Right now my weight gain seems to be all in my upper body for some reason. Don't really know why, but not complaining either. Good luck

 

[Grantsdu]

Do you all drink carboniated drinks? I know there not just really good for you but I'm not sure exactly why. I am to the point now where I very seldom drink them. MOstly water when I eat out. If not its milk, orange juice, tea, koolaid, or somethink like that.

 

[brianmincher]

I drink carbonated drinks sometimes, but not real often. I have heard that the bad thing about carbonated drinks, whether diet or not, is that the carbonation leaches calcium out of your bones and makes them weaker. If you are drinking a ton of milk this won't make any difference, but if not, it may be something to look out for.

Non-diet drinks are full of simple sugars, which are terrible for your wind, and not too good for the physique either. But one every now and then, especially diet won't kill you. I know someday I will die, and I am pretty sure it will not be because of one too many cans of pepsi.

B.

 

[CytoMel]

I think that flax oil is one of the best or the best supplement besides protein for getting stronger. I was up over 1000 calories a day from flax and I was getting very strong and energized. I was making huge flax/protein drinks like 100 grams of protein and 50 grams of flax fat and I feel that the whey was absorbing well because of the flax too.

I was also eating anything else in sight but I couldnt afford all that flax oil cause it is expensive.

 

[Cubanito17]

Hey guys ok in the pic I was 176lbs right now I weigh 190lbs and yes I eat a HUGE breakfast it is the most important meal of the day it's really what gets me going for the day. I mean I eat ALOT throughout the day too, BUT mostly carbs and I struggle to get in that protein.

 

[vtec96]

Seems to be LOTS of different techniques everyone has with their diets ....

Cubanito, you prob are getting enough protein if your eating THAT MUCH FOOD.....But since your getting sronger, thats great keep eating...

However, you might want to check to see Exaclty how much carbs/protein/fat your getting by calculating what you eat on a daily basis...I found the easiest way is to do it online ... go Here and enter one days worth of EVERY SINGLE THING YOU EAT .....including sauces, sodas, candy, your pancake syurp, etc. and you will really see how much protein your getting and can make changes as needed......

CytoMel, you used 1000 cal's from flax? Im using like 150 cals only but want to start more soon.....you weigh over 200? Im only 150, so they say to keep it at 150 cals....do you really think the flax was helping THAT much, or maybe just all the foods u were eating .....

 

[Arioch]

Since a couple of people have asked, here are the details of my CKD workout using the Westside program:

CKD Training Program

Sunday Night: Maximal Effort Squat/deadlift day
Monday Morning: Maximal Effort Bench day. Cardio in the evening if not in ketosis. Modify carb-load.
Tuesday Morning: Additional Reverse Hypers, abs, and any specific work, such as grip training, rehab exercises, etc. Olympic lifts were practiced on this day at no more than 60% 1rm to maintain technique as well as deplete muscle glycogen. Active recovery with the bands would also serve this purpose, but recovery is limited due to lack of glycogen.
Wednesday: Throwing Practice. Any form of sport could be substituted, but anything with a serious aerobic component will be terrible. No endurance by this day, plus deep ketosis breathing (acetone) destroys VO2 max. Bands could be used once again.
Thursday: Relax. No energy anyway. The bands could be used, but if the athlete has the energy to put much effort into them, either one of three things has occurred:
1. Overloaded during carb-up. Drop carbs during next carb-up either by reducing time of carb-load or by reducing the amount of carbs per meal. The first option is probably the best, as it allows the athlete to get into ketosis quicker.
Friday: Depletion workout. This involved combining the maximal acceleration squat and bench days. No real heavy assistance work was done, basically because after 5 – 6 days without carbs, the energy just is not there, and the chance for injury is greater. Important to note that this workout was preceded by a small carbohydrate feeding, which allowed for a certain amount of energy that was not available on Thursday. Two basic options were used.
First Plan: Squat workout followed by bench workout. This was done the first week, but took far too long. Example:
Box squat: 2 x 12
Manual hamstring curls: 5x3
Reverse Hypers: 10x2
Medicine ball throws: 20x2
Bench: 3x10
DB Tri extension: 10x6
Chins: 15x2
Rows: 10x2
Hammer curls: 10x2

Second Option: Both workouts executed via superset method. This shortened the duration of the workout by 45 minutes, from two hours to one hour and 15 minutes. Example:
Box Squat: 2x12
Bench: 3x10 Note: One set of squats would be performed, followed by one set of bench. The rest periods consisted of walking from the bench to the squat rack and back. Less than 15 seconds.
Manual hamstring curls 5x3
DB Tri extensions. Note: Again, superset. But more rest between sets of MHC, so two sets of DB Tri were performed, followed by one set of MHC.
The remaining exercises are rather balanced and easy to superset, such as chins and reverse hypers, rows and abs, etc.
Notes on seconds option:
Training with very short rest periods, with no muscle glycogen to speak of, and a limited oxygen supply due to decreased VO2 max, is not fun. Personal observations: For the first time in probably 20 years, I vomited during a workout. Three times. The next week I tried this, I only spewed once. The next week, this did not occur, but nausea was present every single time for the next nine weeks.
Saturday: Nothing. Sugar Coma. The massive insulin surge caused by the recomposition phase will make one lethargic in the extreme. Bad. No energy, no coordination, no clue. This is a great time for your wife to ask for money. People at work will begin to ask you what you are on. When you reply “Frosted Flakes are such a rush,” people move away slowly, and carefully, and they will be talking about you. A lot.

Other notes: It is rather obvious when one considers it, but the amount of fat lost is very dependant upon how quickly the athlete can enter ketosis. Therefore, the longer the carb-up, the less fat lost. However, the longer the carb-up, the better the lifting. It can be a very hard choice to make.

Program was continued for twelve weeks, with a 6% decrease in bodyfat. I still was able to set a couple of pr's despite the heavy deiting, which is very rare. Bodyfat was measured by DEXA.