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Helpful ReplyHot!What is the diet like for you Powerlifters?

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evoman87
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2017/02/11 11:30:37 (permalink)

What is the diet like for you Powerlifters?

I'm getting into powerlifting and want to change my diet but not sure what you powerlifters eat for strength. For the last few weeks i have been on the following diet:
 
Morning/Pre workout:
 
2 whole eggs, 80g oats, 30g whey, 20g honey + a blueberry muffin on training days only
 
Post workout:
 
3 whole eggs, 2 bagels, 30g whey
 
Meal 3:
 
125g Chicken, 200g white rice
 
Meal 4:
 
Same as meal 3
 
Meal 5:
 
150g Salmon, 200g white rice
 
Pre bed:
 
200g Greek yogurt, 30g whey, 30g natural peanut butter
 
Any help is appreciated, thanks. 
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The_Lone_Wolf
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Re: What is the diet like for you Powerlifters? 2017/02/13 10:50:31 (permalink)
What's the coming in at calorie wise, and macro breakdowns?
 
I'd say it's lacking veg personally.
 
From a goal related stand point, obviously you're trying to get stronger, but what about body weight? Are you trying to grow, or maintain weight? The reason I ask is because power lifting will have weight classes that you will need to consider. So it might be worth investigating what weight classes the fed you want to compete in offer. That way you know how much room you have to play with... I won't go into weight cuts for weigh in's either, as that is a different kettle of fish! 
 
Also, what is training like too? 
 
Power lifting generally is viewed as low reps, working in certain percent brackets, and long rest periods etc. So recovery is different than that of a bodybuilder. All in my opinion of course.
 
I tend to base my food choices around fats and proteins, and keep my carbs on the low to moderate side. I'm however currently trying to shift a bit of lard, and this is my preference. 

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stinking_dylan
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Re: What is the diet like for you Powerlifters? 2017/02/13 10:51:19 (permalink)
I'm assuming you add veg/salad but haven't listed it?
What do the totals come to?

Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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evoman87
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Re: What is the diet like for you Powerlifters? 2017/02/13 12:50:19 (permalink)
Yeah i will usually have some broccoli with my chicken even though i hate it. 
Totals roughly:
Protein 238g / Carbs 326g/ Fat 86g
Calories 3284
 
Not seeing the results i want, i'm on a PPL split and doing exactly what i was told on here on push days to get my bench up. I'm also doing what you say TLW, 2-4 reps in the big lifts at around 90% of my 1rm with long rest periods. 
Iv been to see a pt that was recommended on here, he fixed my squat from high bar to low bar but said my bench and deadlift form was "textbook". 
I don't know why my lifts are rubbish. 
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The_Lone_Wolf
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Re: What is the diet like for you Powerlifters? 2017/02/13 13:32:11 (permalink)
If your form is good, and diet is in place, the rest is just going to take time sadly.
 
It is hard to make progress on all 3 lifts at once too, not saying it's impossible because it's not, but sometimes people will prioritise certain lifts per training cycle.

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James
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Re: What is the diet like for you Powerlifters? 2017/02/16 16:39:29 (permalink)
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evoman87
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Re: What is the diet like for you Powerlifters? 2017/02/17 16:45:36 (permalink)
Cheers mate, had a look and guess my diet is fairly good really. Still not making good enough strength gains and recovery times are just not quick enough. It's frustrating.
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iaink
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Re: What is the diet like for you Powerlifters? 2017/02/18 19:41:20 (permalink)
Enough kcals and protein for your goals. There you go. Job pretty much done. That doesn't mean no fruit and veg and forget some form of healthy eating ;)

As for training post on training page....however 2-4 reps @90℅ is not good training. Most of your training needs to be the comp lifts @ 60-80℅ using volumes that will get well over 20 reps per session for 1-3 sessions per lift per week. Add in some judicial assistance work and that will you bread and butter training. +90℅ work should be a rarity.
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evoman87
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Re: What is the diet like for you Powerlifters? 2017/02/19 10:20:03 (permalink)
Damn, i have been doing doubles and triples for the main 3 lifts for a few weeks on this p/p/l split. I will usually drop the weight on the last set and get a bit more reps but "well over 20 reps per session", i can't say i get that. 
I have gone by this:
Animal
When your intensity is in 90%+, your type llb (together with others) are recruited to produce enough forces to complete the lift.
If you don't train these fast twitch llb fibers sufficiently, you will have difficulty in recruiting them when you need them. 
All rep ranges have benefit, but if you don't lift heavy, you won't get stronger no matter how many reps you do.

 
 
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Uriel
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Re: What is the diet like for you Powerlifters? 2017/02/19 10:40:10 (permalink)
Building muscle is more or less the same for a bodybuilder, powerlifter or any other strength athlete. You need enough protein and total calories basically, doesn't matter all that much how you go about doing it.
 
I think you'll find most successful powerlifters have never bothered counting macros. The focus is really on the training.
 
You don't need to lift at 90% to train your strongest muscle fibers, and those weights will severely limit your ability to do training volume. Generally a powerlifter would periodize his training, most of the time doing higher volume with more moderate weights, and doing more of those max effort sets as you come closer to a meet. The neurological adaptations to maximal weights happen relatively fast, building muscle is slow.
 
Most of the time the difference in training between a bodybuilder and a powerlifter is specificity, a bodybuilder would do a greater variety of exercises including a lot of isolation work for muscles that aren't needed all that much for most basic compound lifts, while a powerlifter's training is more specific, less variety but more time spent on the lifts that matter.
post edited by Uriel - 2017/02/19 10:42:22
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evoman87
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Re: What is the diet like for you Powerlifters? 2017/02/19 12:29:59 (permalink)
Thanks for the help.
Goal is to get a stronger squat, bench and deadlift, i don't really care for anything else. It's leg day tomorrow so not sure how to go about it. I would usually warm up with the bar then a plate for 2 sets of 10 then onto my main working set of 5 from 80kg. So it would go something like this:
 
Working set
1: 80kg x 4
2: 85kg x 4
3: 90kg x 3
4: 100kg x 2
5: 100kg x 2
6: 70kg x 8
 
From there it's 3 sets of romanian deadlifts, leg press, barbell glute bridge, leg curl, seated calf raises and to finish, some weighted leg raises. 
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Uriel
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Re: What is the diet like for you Powerlifters? 2017/02/19 15:41:46 (permalink)
If you're serious about strength training the first thing you should do is probably stop having "leg days".
 
If you're doing that once a week, that's 23 work reps for the squat that week. You should probably be doing at least twice that much. And aside for romanian deadlifts, all your other leg exercises are nearly useless for giving you a stronger squat or deadlift.
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evoman87
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Re: What is the diet like for you Powerlifters? 2017/02/19 15:51:39 (permalink)
I am VERY serious about my training mate. I was told to go on a push/pull/ leg split and this was the routine involved. What program should i be doing to get stronger? 
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Uriel
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Re: What is the diet like for you Powerlifters? 2017/02/19 16:17:12 (permalink)
Well there's no reason a 3 way split can't work for strength but it won't be like a bodybuilder's *chest/shoulders/triceps - back/biceps - legs* sort of routine.
 
For powerlifting in particular, I can immediately see the problem of where are you going to train your deadlift, "pull" or "leg" day? If you do it on "pull" day, you probably don't want to do them on consecutive days, so you have a limiter on your training frequency right there. If you'll be training those lifts once a week each, which is not ideal, then you need to get in a lot of volume for those exercises in those days, how do you do that training mostly low reps? You'll be in the gym for 3 hours.
 
You could start by calling your workouts "bench", "deadlift" and "squat" days, on each of those you would do the said lifts heavy, following some periodization programme and not just going in the gym to see how much you can lift each time. And if you for instance have your squat day on Monday and your deadlift day on Friday, you can do variations of squats on Friday and variations of deadlifts on Monday as assistance which will help you get in a good amount of training volume using exercises that actually give carry over to the lifts you're trying to improve. And of course since doing all your pressing just once a week isn't the best idea either, you might want to squeeze in some presses in your squat and deadlift days too, and before you know it your push/pull/legs workout is essentially a daily undulating periodized full body workout. Funny how that works right?
 
What a lot of powerlifters do, to avoid falling into long and exhausting full body workouts, is a form of "upper/lower" 4 days a week workout, with an additional day for pressing work instead of fitting it into the lower body days, where all the assistance back/lat exercises are also normally performed, and often training the shoulder press as a main lift (this part is optional, for strictly powerlifting you could just bench press again but under different training parameters like speed/dynamic/paused bench).
post edited by Uriel - 2017/02/19 16:20:59
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evoman87
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Re: What is the diet like for you Powerlifters? 2017/02/19 17:00:41 (permalink)
Thanks for the detailed response mate. 
I'm currently following this:
http://www.kingofthegym.com/intermediate-and-advanced-push-pull-legs-split-routine/
 
If i switch it to:
Monday- Squat
Wed- Bench
Friday- Deadlift
 
I'm still not sure what to do on the days, what does variations of squats and deadlifts mean? Like front squats and rack pulls? I'm also not sure on what type of assistance work will help increase my 3 lifts. 
 
 
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Uriel
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Re: What is the diet like for you Powerlifters? 2017/02/19 17:13:27 (permalink)
You'll get 100 different answers to that because an assistance exercise is one that develops the muscles you need for a particular lift and strength gains in it carry over. IE you would do romanian deadlifts as assistance for the deadlift, because it develops most to all of the deadlift muscles (while being an easier exercise to recover from so you can do a lot more volume with it) and getting stronger at the romanian deadlift will generaly make you stronger at the conventional deadlift as well. You can't say the same about the leg press or leg curl for instance, you might double the weight you're lifting at those with little to no strength gains on the deadlift.
 
Of course we all have our strengths and weaknesses, and those even change at different points in time so you have to figure out which assistance exercises will work best for you and for that particular goal.
 
How do you squat? Powerlifting style squats with a lot of forward lean and hip drive will generally benefit from box squats and good mornings, if like me you squat more olympic stile with knee drive front squats make good assistance, and I have recently come to love paused squats. I'm not a powerlifter so this doesn't concern me as much, but with competitive powerlifting in mind you may want to squat powerlift style simply because that way you get a lot more carry over from the deadlift and vice versa, IE the powerlifting squat and the deadlift are good assistance to each other.
 
For bench pressing, I find close grip presses very good assistance. Dips not so much, but a lot of people love them. Try them out and see for yourself, the thing about assistance lifts is that they're secondary, it's progress in the main lifts that matters, as long as those are going up feel free to experiment with the assistance all you like until you find the ones that work best for you.
post edited by Uriel - 2017/02/19 17:18:07
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Animal
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Re: What is the diet like for you Powerlifters? 2017/02/19 17:17:17 (permalink)
You didn't say if you're trying to stick to a weight class?

If serious about powerlifting you can't worry about looking pretty. You need to eat as much food as you can. If trying to stay in a weight class, eat as much as you can until you too out that weight category. Mass moves mass.

Eddie Hall eats nearly 10k calories a day. Thor Bjornson is topping the scales at just under 200kg. Yes these guys are freaks of nature but is shows you need to eat to get strong. Your 2 eggs and 30g whey for breakfast is probably not enough.

Eat as much as you can until you are full. Keep a log of your weight. Adjust diet by how fast you putting weight on but don't be scared of some fat (but keep it in check as you don't want lots of unfunctional weight)

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Uriel
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Re: What is the diet like for you Powerlifters? 2017/02/19 17:21:00 (permalink)
AnimalEddie Hall eats nearly 10k calories a day. Thor Bjornson is topping the scales at just under 200kg. Yes these guys are freaks of nature but is shows you need to eat to get strong. Your 2 eggs and 30g whey for breakfast is probably not enough.

I remember Pudzian casually talking about eating a dozen eggs and two pounds of bacon every day for breakfast. That's something like 300g of protein and 4000 calories, breakfast of champions right?
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Animal
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Re: What is the diet like for you Powerlifters? 2017/02/19 17:46:59 (permalink)
Uriel
AnimalEddie Hall eats nearly 10k calories a day. Thor Bjornson is topping the scales at just under 200kg. Yes these guys are freaks of nature but is shows you need to eat to get strong. Your 2 eggs and 30g whey for breakfast is probably not enough.

I remember Pudzian casually talking about eating a dozen eggs and two pounds of bacon every day for breakfast. That's something like 300g of protein and 4000 calories, breakfast of champions right?


And he had the audacity to walk round with a full set of abs!

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
#19
evoman87
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Re: What is the diet like for you Powerlifters? 2017/02/19 17:55:49 (permalink)
@Uriel, I squat low bar with a fairly wide stance similar to powerlifters. 
On Squat days i do the basic assistance work that will help my squat AND some variations of deadlifts? And vice versa on Deadlift day? If so on Bench day do i stick with flat bench, ohp then the usual dips/cgbp, skull crushers etc? I'm still a bit confused as to how to go about it. 
@ Animal, 75kg ideally and there is no way i can eat more then what i do now. I'm struggling with what i eat now, sometimes taking over an hr to finish my food. 
 
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