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  1. Default Diet for the Powerlifter

    #1 17-12-2010 11:06 PM
    PeteG
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    I wonderd what ideas anyone had on a powerlifting diet. Now I am getting close to 110Kg, I want to continue to gain strength and size but lose some fat to stay at or below 110Kg. Tried low carb bodybuilding diets, but once my carbs go below 250 I feel like I am dead and have no energy to train heavy. A pre comp fast to make weight can't be good either, as you will have no strength for the comp. Not been able to find much info on powerlifting diets, so have been just trying to eat well with no junk.
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    #2 18-12-2010 08:38 AM
    James Copping
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    Cycle your carbs. Have 300g workout days and drop to 100g on rest days.

    ALso do extra conditioning work, check out my log for some kettlebell ideas.


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    #3 18-12-2010 05:40 PM
    PeteG
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    Quote Quote
    Originally Posted by James Copping View Post
    Cycle your carbs. Have 300g workout days and drop to 100g on rest days.

    ALso do extra conditioning work, check out my log for some kettlebell ideas.
    Thanks James, have looked at carb cycling but not not tried it seriously. 100g sounds low on rest days, I have to do a bit of maual work each day, so might not be able to go that low, but 300g on workout days sounds OK. I am wading through your training journal at the moment. Was trying to work out how long it took you to go from 255 (my current dl) to 330, seems about 17.5Kg/year. You lift equipped and I lift unequipped, but its still a usefull comparision. I am also an old git, so have to factor that in too....
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    #4 18-12-2010 05:53 PM
    James Copping
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    Quote Quote
    Originally Posted by PeteG View Post
    Thanks James, have looked at carb cycling but not not tried it seriously. 100g sounds low on rest days, I have to do a bit of maual work each day, so might not be able to go that low, but 300g on workout days sounds OK. I am wading through your training journal at the moment. Was trying to work out how long it took you to go from 255 (my current dl) to 330, seems about 17.5Kg/year. You lift equipped and I lift unequipped, but its still a usefull comparision. I am also an old git, so have to factor that in too....
    Well I pulled 260 when I was 19 and pulled 330 almost exactly 4 years after. I gained 8kg bodyweight in that time (obviously gained more muscle than that but also lost fat).

    My recent training has been much much better structured for powerlifting than it was before I did the 260.

    To be honest, suits dont add a whole lot for deadlift. I hit a comfortable 285x2 raw on monday and would give 315-320 a good ride raw so suit maybe gives me 10kg. 90% of my training is raw too. Probably 95% of deadlifts are raw to be honest.


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    #5 18-12-2010 05:54 PM
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    If you are that dependant on carbs and can't be bothered to deal with the adaptation phase of low carbs then just count calories. Eat 500 below maintenance, keep protein high, add some conditioning workouts in and the fat will come off. Dieting for powerlifters is no different to dieting for anyone else as far as I can see.
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    #6 18-12-2010 06:00 PM
    James Copping
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    Quote Quote
    Originally Posted by sendos View Post
    If you are that dependant on carbs and can't be bothered to deal with the adaptation phase of low carbs then just count calories. Eat 500 below maintenance, keep protein high, add some conditioning workouts in and the fat will come off. Dieting for powerlifters is no different to dieting for anyone else as far as I can see.
    The main difference is that ultra low carbs dont work. Not for me anyway, my strength and work capacity just died.


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    #7 18-12-2010 06:22 PM
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    How would that break down for an 80kilo dude?
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    #8 18-12-2010 07:35 PM
    James Copping
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    Depends on the mebabolism.

    What's your maintenance calories?


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    #9 18-12-2010 08:17 PM
    beN123
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    Eating JUST above maintenance and lots of protein is all you need surely?
    Save money off your first order by using referral code MP77031!!
    "The dumbest fat loss strategy ever devised is used by people that wake up early in the morning before going to work to do cardio and follow that up with "recovery shake." Congratulations, you just wasted two hours of your life."
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    #10 18-12-2010 08:21 PM
    James Copping
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    Quote Quote
    Originally Posted by beN123 View Post
    Eating JUST above maintenance and lots of protein is all you need surely?
    Not if he is trying to lose weight.


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