Diet for Oly lifting?

[mattinthehat250]

I'm curious as to what the diet of an olympic lifter looks like? Is it pretty much a high amount of protein and carbs?

[madaozeki]

I'm curious as to what the diet of an olympic lifter looks like? Is it pretty much a high amount of protein and carbs?

Depends who you talk to and where you live. I'd assume most American lifters take in a lot of protein since that's "doctrine" here, but that's not necessarily the case in much of the rest of the world.

In general, eat clean, and however is necessary to maintain your weight class. Change things up if/when you need to cut.

[ZachOly]

- Eat as close to raw food as you can
- No sugar
- No calories from drinks (besides milk)
- Limit carb & fat intake after 7pm
- If you get hungry, eat veggies
- Take vit/mineral/omega/calcium supps
- Protein shakes are your friend

I used to count calories (tracked it for about a year), but I found if I just did the above, the weight will come off. Plus it became too time consuming.

Having said that, I recommended anyone to track their food intake for a month. It's a real eye opener.

[Marc27Default]

- Eat as close to raw food as you can
- No sugar
- No calories from drinks (besides milk)
- Limit carb & fat intake after 7pm
- If you get hungry, eat veggies
- Take vit/mineral/omega/calcium supps
- Protein shakes are your friend

I used to count calories (tracked it for about a year), but I found if I just did the above, the weight will come off. Plus it became too time consuming.

Having said that, I recommended anyone to track their food intake for a month. It's a real eye opener.

If I followed that advice I would be down to 170lbs in about 3 months!

Its the same as with bodybuilding and powerlifting really. Everone is different, some gain/lose muscle/fat easily/difficultly. I seem to gain weight slowly even when consuming lots of junk food.

[ZachOly]

If I followed that advice I would be down to 170lbs in about 3 months!

Its the same as with bodybuilding and powerlifting really. Everone is different, some gain/lose muscle/fat easily/difficultly. I seem to gain weight slowly even when consuming lots of junk food.

haha I'm the complete opposite. I gain weight very easily if I wanted to. I'm ~215lbs now...I could hit 230lbs in a month, no problem.

[mattinthehat250]

so in olympic lifting you don't eat an excess amount of calories, like a bodybuilder would?

[J.L.C.]

so in olympic lifting you don't eat an excess amount of calories, like a bodybuilder would?

You would if you want to gain weight.

The same principles apply across disciplines; eat more to gain weight, eat less to lose weight.

[ILIFT!]

If your sinclair is not moving anywhere, eat more
If your sinclair is moving up, keep eating that amount
If you're moving over 5% of your weight class, eat less
If you're dropping below your weight class, eat more

Do this, and make sure you eat enough to get through your workouts. Forget Bodybuilding dieting dogma. Enjoy your carbohydrates, consume protein regularly, drink lots of water.

[Sit]

I can give you a sample diet for a 77kg lifter that is trying to weigh around 78.5kg

Meal 1-
2 Scoops Muscle Milk in 500ml Whole Milk
2 tbs Peanut Butter
1 Apple
Multivitamin

Meal 2-
8 oz. Chicken Breast
Large Salad (lettuce, green peppers, carrots, parmigiana cheese, olive oil, lemon juice
1/3 cup Pecans

Meal 3-
8 oz. Steak or Lean Ground Beef
1/3 Cup Almonds
2 Cups Carrots
*Carb Source like Pasta if I feel I need it

Meal 4-
1 Cup Cottage Cheese
12 Raspberries
1/3 Cup Pecans
1 tbs Peanut butter

Works out to around 3000 calories a day. 45 Fat/42 Protein/13 Carbs or so.