Powerlifting Nutrition 101!!!

[vtec96]

Ok, this should be an interesting and informative thread.....I don't see too much posted on "diets" here...

Hopefully by the end of this thread we can put together some good diet/nutritional information for powerlifters!!!

I want to have everyone list what they think would be the best "diet" for a powerlifter. I know BB diets, cutting, bulking, low-carb, etc. but dont give a da@m about 5% body fat......I just want the most STRENGTH possible!!

I know that BB do eat very healthy and all but I dont think PL's eat like this and they are still strong as sh!t?? I heard that some PL's (A. Clark) eat like crap with BK, greasy hamburgers, fries, pizza, ice cream, etc. Seems like the more "unhealthy" foods they eat the stronger they are! I would think that the healthier they ate the stronger they would be but it doesn't seem to be the case! I have also heard about all the drinking some do and still dont lose any strength? I try to watch my diet and eat certain foods thinking its gonna get me healthier and stronger! I don't see how these guy's are eating like they do and still stay strong

So, maybe we can list our diets and preferences for foods and get a better idea of what a PowerLifter should be eating ... (besides everything)...... ... and still gaining strength! I know this may sound a little BB'g, but my diet is about 50/30/20 carbs,protien,fat...Seems to work much better than what I was doing before....

So everyones opinions ........

 

[Deciever]

i eat moderately well at times. Mostly try to get some high protein moderate carb foods (eggs, tuna, meat) and then a shake, a sandwhich, and a snack . I dunno what nutritional percentage of carbs protein fat that comes out to, but it keeps me lean, and strong (i still want to look good in a bathing suit!! ).... i really hope i dont get bashed for that "look good in a bathing suit "line

 

[GRIMMER]

I don't eat fast food but eveything else Pasta , Pizza , Beer ECT . are all fair game. i drink about three protien shakes a day and jsut try to eaat as much as i can. If i'm trying to gan strenght/weight you can not keep me away form food. Right now i'm just trying to keep arond 225 so i can stay in the 220's and thus have started to watch a little more closely. Ai have grown so comfrtable with eating wahtever i want that watching what i eat is killing e right now. Diets suck. I still try to take in 250 -300 g of protien a day but who knows i eat when i'm hungry and tryto mnake it reasonable. I know i wold be much songer int the 242's but am not ready for that challenge yet.

 

[IrishPower]

my number one complain about powerlifters is that they feel they have to look like fat slobs or be superheavyweights to move big weight.

i spent my youth chugging down weight gainers and eating buffets in georgia. yeah, i got strong as hell, but it will take its toll. my cholesterol appalled every doctor i saw, and i was sporting size 44 pants.

my new motto is strong and big but not fat. i think it can be accomplished.

personally, all i changed to lose a shitload of weight was to cut the carbs after 4pm. and beer doesnt count against that for me.

given enough protein, it seems my body can recover from the heavy workouts. i am stronger on all my lifts now at 242 then i used to be at 308.

of course, depending on how you supplement your diet and training, your mileage may vary.

/irish

 

[Welsh power house]

I just try and eat alot of food....i dont care for all this bullshit about really low fat or carbs. I eat ice cream if its there, or i'll eat pasta if its there. Im not saying pig out on junk foods but it aint such a bad idea, if you wanna bulk up or add strength/power to just get plenty of calories in you which in turn helps strength and enery in the gym.

 

[Skizac]

I think that it's also important to think about the impact that diet will have on one's health. I avoid fried foods, anything with soy in it, high glycemic carbs, too much saturated fat, etc., and I try to make sure I get plenty of fiber, protein, healthy carbs, and healthy fats.

There is absolutely no reason that you have to be fat and unhealthy in order to be strong! Look at Ed Coan - 2400+ total in the 242s. I don't know about you, but I want to still be lifting when I'm 70 years old. That is going to be pretty unlikely if I have a major heart attack before then from all the greaseburgers.

 

[vtec96]

I think that it's also important to think about the impact that diet will have on one's health. I avoid fried foods, anything with soy in it, high glycemic carbs, too much saturated fat, etc., and I try to make sure I get plenty of fiber, protein, healthy carbs, and healthy fats.

There is absolutely no reason that you have to be fat and unhealthy in order to be strong! Look at Ed Coan - 2400+ total in the 242s. I don't know about you, but I want to still be lifting when I'm 70 years old. That is going to be pretty unlikely if I have a major heart attack before then from all the greaseburgers.

Skizac, and I agree, right now I am eating pretty healthy and not eating certain foods, like those "greaseburgers" you mentioned , but would love to be really strong, healthy, and fit all at the same time. Prolly difficult. But, i think it can be done but not sure how.... are there many powerlifters anyone know of that are really strong with no gut and that are healthy (medically). I know Ronnie Coleman is a BB but is also very strong...Benches like 500-600 and squats like 800 (this is what I heard somewhere) ... I am not sure about Ed Coan's diet, but yea he looks pretty much in shape.....
I am pretty slim right now, so dont have to worry too much about about a fat gut...Im not trying to get one but want to hear from other's.....since im now trying to gain some weight, im eating much more..just got back from the store and got 5lbs of lean ground beef....usually get this with a little chicken.. each week...The only thing I still stay away from is simple surgars and saturated fats.... (soda's and those greasyburgers) .. other than that, pasta, potato's, beef, steak, chicken, well you get the idea

 

[Arioch]

I generally eat pretty clean, but if I am going to eat out with someone else, I just go ahead and do it. My goal is to compete in the 242's in my next meet, and I am quite a bit (20 pounds) over right now, so I have to be pretty careful.

When dieting for a meet, the only thing that really works for me is to lower the carb intake. I can not do this for too long or the lack of carbs starts to bother my injuries. I can generally manage six weeks without to much difficulty, and this should be enough to drop weight. Carbs are consumed pre- and post-workout, with the carb intake on my lighter workouts being dropped as the meet gets closer.

I have used a CKD while training westside, if anyone is interested. It worked wonders, but it was complete hell.

 

[Skizac]

are there many powerlifters anyone know of that are really strong with no gut and that are healthy (medically). I know Ronnie Coleman is a BB but is also very strong...Benches like 500-600 and squats like 800 (this is what I heard somewhere) ... I am not sure about Ed Coan's diet, but yea he looks pretty much in shape.....

World class powerlifters without big fat guts?
275s: Steve Goggins, Ano Turtalian, Tim Bruner, Joe Ladnier
242s: Ed Coan, can't think of any others
220s: Chuck Vogelpohl, George Halbert, Kenny Paterson
198 and below: just about everybody

 

[Skizac]

What is CKD, Arioch?

 

[Deciever]

if i am correct, i think he means a cyclable ketogenic diet

 

[powerlifterjay]

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.

 

[Cubanito17]

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.

 

[gmanlax7]

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

 

[Skizac]

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.

 

[gmanlax7]

i eat clean, but i just got to accept that im gonna have to put up some fat for a while if i want that extra strength and muscle. I try to will myself into this longterm goal way of thinking

 

[Geno_O]

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.

 

[bigokie]

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.

 

[latinus_spicticus]

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.

 

[b fold the truth]

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

 

[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.

 

[CytoMel]

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 .....

Yeah I was up to like 7 or 8 tbs of flax a day or more I just stopped measuring and just started dumping the flax in with the whey and drinking it. I am not lean at all and I am no nutrition expert.

I think that flax is very good though and I go through about a 5 lb jug of whey and around 1.5 12oz bottles of flax a week + whatever I feel like I drink a lot of beer and whiskey and eat BK, McDonalds etc.

I feel that if most lifters used whey+ flax instead of the various bogus OTC 'legal" testosterone or GH bullshit they would get stronger faster. Check out the flax posts on the diet board and you will see how good it is. If you take like 3 tbs a day it should work too.

 

[gmanlax7]

been eating a lotta pizza lately, and PB and fluffs on a grainy bread, these have helped me put on some size after a long time of standing still at one weight. i got some fish oil pills too and take a lot of these, the more im eating, the stronger i am for sure, along with being happier

 

[vtec96]

been eating a lotta pizza lately, and PB and fluffs on a grainy bread, these have helped me put on some size after a long time of standing still at one weight. i got some fish oil pills too and take a lot of these, the more im eating, the stronger i am for sure, along with being happier

gmanlax7... right about now some pizza sounds great......in fact i think ill get some tomorrow been craving pizza recently.... think i should eat some more often....already eat enough PB, so Pizza is next on the menu... im gaining some weight now but can still use some more..

 

[I'D RATHER BE DEADLIFTING]

Yeah I was up to like 7 or 8 tbs of flax a day or more I just stopped measuring and just started dumping the flax in with the whey and drinking it. I am not lean at all and I am no nutrition expert.

I think that flax is very good though and I go through about a 5 lb jug of whey and around 1.5 12oz bottles of flax a week + whatever I feel like I drink a lot of beer and whiskey and eat BK, McDonalds etc.

I feel that if most lifters used whey+ flax instead of the various bogus OTC 'legal" testosterone or GH bullshit they would get stronger faster. Check out the flax posts on the diet board and you will see how good it is. If you take like 3 tbs a day it should work too.

That is a lot of fuckin whey!!!! You drink like 10 servings a day?? Also, what flavor whey do you drink that the flax can actually be mixed with without yacking??

 

[Lumberg]

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.

Is the weigh in the night before the actual contest or earlier? Otherwise you would be shooting yourself in the foot by dehydrating yourself like that.

JC

 

[CytoMel]

That is a lot of fuckin whey!!!! You drink like 10 servings a day?? Also, what flavor whey do you drink that the flax can actually be mixed with without yacking??

Yup, that is a lot of whey but let me break it down and it will make more sense;

5 pound jug of whey from local supplement store-$25

1 bottle of flax oil 12 oz.-$11

Total cost a week of flax and whey about

$40

$40 a week is pretty good for around 250 grams of quality protein a day and all the healthy fats too like 1200 cal from EFA's and 1000-1200 from whey. Thats like 2200-2500 cal a day for about $6.50 a day which is like the same cost as a supersized McDonalds meal. I make each shake twice a day one in the morning and 1 at night and never have any bowel or digestion problems.

During the day its whatever goes like fast food and you know you are getting everything you need in those shaekes anyways. If you dont like the 2 big shakes then you can thermos some for the day.

The taste? The whey kind of neutralizes the flax taste. Althogh I used to dump in sugar free jello powder in or crystal lite or kool aid powder to kill the taste but now I dont care and its usually just straight whey and flax and just dump whey and flax in the blender with water and drink.

 

[Cubanito17]

HEY GUYS the protein that I've been intaking is from 300-350g/day and carbs are about the same and fat has been round 80g-120g. Now I know I have to start reducing some fat b/c the spare tire is starting to come back but my weight is up to 196lbs.

 

[gmanlax7]

i dont count shit, fat, cals, nothing. If im feeling flabby ill just cut back on carbs , especially late in the day, and this seems to do the trick. I try to keep diet simple without having to fuck up my head with all the numbers and shit and worry when im over or under, i think this is a good plan

 

[powerlifterjay]

Jon Crane

When i cut 20lbs for a meet i have done this twice. The first time was a three lift meet and i lost actually 17lbs with a 24 hr weigh in. I gained back only 8 or 9. Full power meets i get so freakin nervous tha i drop weight anyway.

The last time i lost 19lbs and it was a bench meet only. 3 days out from the first weigh in i dropped 19lbs in 3 days. Then weighed in. But this one i had a 48hr weigh in. So wheni lifted on Saturday night i lifted close to 240lbs but weighed in at 220lbs. I felt fine.

I willnever drop more then 8lbs the last wek for a meet with a 24hr weigh in. Last meet i did in St Pete i droped 8lbs 2 days out and didnt get it back either. My next meet June 1st i am going to weigh right on with no weight loss from dehydrating. I ahve been dropping now doing cardio and eating less. I feel better this way. But still dont count actual grams of protein and shit per day.

 

[rgosit]

damn...dont u guys have to make weight???

 

[CytoMel]

Am I the only one here who has gotten hooked on Big Mac's since they went to 89cents each? I have been eating like 4 or 5 a day and the chubby chicks at McDonalds all know me now. I think I am finally getting sick of all those Big Mac's now!

 

[vtec96]

Am I the only one here who has gotten hooked on Big Mac's since they went to 89cents each? I have been eating like 4 or 5 a day and the chubby chicks at McDonalds all know me now. I think I am finally getting sick of all those Big Mac's now!

that sounds crazy man!! I know they're cheap now, but that many cant be good for you! thats a LOT of fat and grease!
but hey if your feeling good and still strong, then its all good ... just may want to check your cholesterol pretty soon
but I would prefer your flax and whey you posted instead

Speaking of that, Can you tell the difference in strength between eating those bigMacs vs. the Whey and Flax?

 

[gmanlax7]

i remember the glory days of the fall of '01 at BK with single burgers for .49, doubles for .99 and triples for 1.49 OH those were the days, lived there. Big macs for 89 though?! havnt heard bout this in my territory, need to look into it

 

[CytoMel]

that sounds crazy man!! I know they're cheap now, but that many cant be good for you! thats a LOT of fat and grease!
but hey if your feeling good and still strong, then its all good ... just may want to check your cholesterol pretty soon
but I would prefer your flax and whey you posted instead


Speaking of that, Can you tell the difference in strength between eating those bigMacs vs. the Whey and Flax?

This week I went way overboard on the Big Mac's! I just had 5 more today starting an hour after my DE squat day and I now I want NO MORE big macs for awhile! I was doing the big whey+flax shakesin a.m. and p.m. with the Mac's in between.

I know the whey+flax shakes work though because they worked before my Big Mac addiction started about 2 weeks ago.

I did get stronger and only a little fatter from the Mac's though I think the flax helps burn some of the flab while eating the Mac's

Now its back to the whey+flax shakes with regular stuff in between like pasta and healthy stuff like turkey subs and pizza.

 

[Deciever]

back when they had the big n tasty's (1 for 1 $ second one is free. i had a gold card that my school was sellin wher eif you buy one you get one free, so i was getting 3 big n tasty's for 1$... that was the life back than.

 

[rgosit]

damn.. a few monthes back i had a wendies #1 then 5 big macs at 1 sitting.. i dint want another bigmac for monthes after...

 

[vtec96]

I did get stronger and only a little fatter from the Mac's though I think the flax helps burn some of the flab while eating the Mac's
Now its back to the whey+flax shakes with regular stuff in between like pasta and healthy stuff like turkey subs and pizza.

humm, I find it interesting that you got stronger with the Mac's than the flax/whey!!

However, this brings me back to my original post where I said it seems like the most "unhealthy" foods (Mac's) get you the strongest.....and now you just said it did for you!!!

Seems like those Mac's may have something that the whey/flax doesn't! Maybe they have some secrete creatine

Or maybe those extra fat/cals were needed and gave you more energy?

 

[Deciever]

maybe they use high androgenic grade a prime cut cattle beef that were recently injected with a high anabolic vetenarian steroid moments before processing???

could that be why they made him strongeR?

 

[gmanlax7]

IMO the better stuff im eating, pizza, big macs, whatever, puts me in a better mood because im not depriving myself of the good shit, and this good mood carries over into the gym, a more carefree, undeprived mindset allowing you to just focus on the weight. This could also be why some people say their heaviest lifts come after a night of hardcore boozing.

 

[benchmonster]

Big people lift big weights. Eating tuna fish and rice cakes is ok if you are on a deserted island and cannot fashion a spear to kill a pig, or monkey or something, but men need to eat meat!!!

Red meat will make you stronger than clean "bodybuilder" foods. I have no emperical evidence to back this up, but I know if I eat steak, baked potatoes and burgers, etc. . . I will lift more than if I eat rice cakes, salads, and tofu.

"Cholesterol increases testosterone." - Louie Simmons

"Nutrition is highly overrated." - Dave Tate

"Real men don't eat quiche" Anonymous

"Hell, a real man eats anything slower than him that at one time could look at him." - Benchmonster.

B.

 

[vtec96]

Big people lift big weights. Eating tuna fish and rice cakes is ok if you are on a deserted island and cannot fashion a spear to kill a pig, or monkey or something, but men need to eat meat!!!

Red meat will make you stronger than clean "bodybuilder" foods. I have no emperical evidence to back this up, but I know if I eat steak, baked potatoes and burgers, etc. . . I will lift more than if I eat rice cakes, salads, and tofu.

"Cholesterol increases testosterone." - Louie Simmons

"Nutrition is highly overrated." - Dave Tate

"Real men don't eat quiche" Anonymous

"Hell, a real man eats anything slower than him that at one time could look at him." - Benchmonster.

B.

B, good post, that about sums it up...

Actually I did some research and found the Mac's are not that bad.... they have almost 600 cals (590) around 34g fat 11 sat. 24g protein, and around 47g carbs... Not as bad as I thought.....

Now, with respect to getting more strength from Mac's vs. whey and Flax .... I think one of the main reasons might be that he was not getting close to 3000 cals from the whey and flax ... where as 5 Macs would be close to 3000 cals and plenty of fat!! So it may be that these extra cals & fat were much needed energy and did the trick....

Regarding "Nutrition is highly overrated." ... im starting to get that idea ... However, I feel its still important to some degree, but proably is overrated ... & Prob more so for a PL than a BB... Just my .02 ...

I dont eat too much fast food, but I remember the last time I did: I went to MD's and got like 2 fish sand's, fries and a large soda.. around 12-1pm... Worked out around 6pm and really felt like I had LOTS of energy!! Dont remember if I set any PR's but I remember feeling stong and having plenty of energy..... Maybe a coincedence... but Im starting to think that it wasnt and at some point(s) your body prob needs this type of food to "REFUEL" your tanks ...........
may have to start going to some drive-thru's for lunch more often

 

[benchmonster]

What I eat would make a bodybuilder die from shock just at the knowledge of it, and I PR all the time. My bench has gone up 150 lbs in 10 months. I am planning on a 175 lb increase from July 2001 to July 2002. This is my 1st year powerlifting, and I eat whatever I want. Except when making weight. I eat taco's, burgers, burrito's, steak, pizza, literally anything I can get my hands on.

If I am too heavy for a class, I would cut carbs. Too light? Eat more. Not rocket science. I eat 5 or 6 times per day. Not because Joe Weider says to, but because that is how often I get hungry. If I miss a meal, I get very grouchy. All that having been said. I have not grown in bodywieght much at all in the last year. At least not in relation to my strength increase. I weighed in last July for my first meet at 215, which was the biggest I had ever been in my life. I have been as heavy as 230 since then, but pulled to 218 for a meet this weekend. I had the best day I have ever had. No ill effects.

I really believe that for a powerlifter, diet is way overrated. At least the quality of it. Not necessarily the quantity.

B.

 

[vtec96]

maybe they use high androgenic grade a prime cut cattle beef that were recently injected with a high anabolic vetenarian steroid moments before processing???

could that be why they made him strongeR?

Or maybe Deciever has it right.....

 

[speedDemon]

very well said irishpower,i agree with you totally!!!!!!!..

 

[Arioch]

Red meat will make you stronger than clean "bodybuilder" foods. I have no emperical evidence to back this up, but I know if I eat steak, baked potatoes and burgers, etc. . . I will lift more than if I eat rice cakes, salads, and tofu.

Red meat is a good natual source of, aside from protein, creatine, chromium, B-vitamins, iron, etc. Also very high in the amino acid l-carnitine, which is essential to enable the mitochonria of the cells to fire (which stimulates fat burning). Very good source of conjugated linoleic acid as well.

While a certain amount of cholesterol is necessary for the formation of all steroidal hormones (all of which posses the same four carbon ring structure at the core, including cholesterol and vitamin D-3), the amount is not that significant. However, a diet too low in fat will decrease testosterone levels over time. (numerous studies back this up).

While I feel that nutrition is not as important for a powerlifter as it is for a bodybuilder, obviously, I do think that more powerlifters could improve their results within their weight class with a little more attention to detail.


On a personal note, I cannot eat big macs. I never use salt, and when I eat one of them, I am so bloated I expect to cramp, itch, and start bleeding. I do not see how anyone chokes them down.

 

[gmanlax7]

Abs are made in the kitchen , Big Lifts made in the kitchen, but mainly in the gym. Good excuse to double the meat

 

[Imnotdutch]

Most powerlifters are fatasses??? Uhhmmm ok. Define 'fatass' for me. What bodyfat level is that at??

You mention Tim Bruner.......and I remember him posting that diet. Tim Bruner also has a wicked sense of humour so I wouldn't read too much into it.

Top olympians have appalling dietary practices?? and this rather strong statement is based upon something 'you heard'?? Gimme a break. I heard Ronnie Coleman was clean.....doesn't mean he is. You don't get to beat the best in the world purely through genetics because your competitors have equally good genetics.....why would you risk losing your narrow winning margin through being sloppy??

I really don't understand the comment about lean powerlifters being that way because they have tomake weight. I would have thought it obvious.......

It seems that everything that you posted is based upon things that you don't back up. For example, bad diets are the norm even with top olympians. And Bruner is a genetic freak (even if you had a genetic profile of him it would be impossible to disentangle all of the info.......we just can't do that yet).

Sorry bout the bitty post.......it just had me thinking WTF?

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.