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  1. #1
    Registered User Longo118's Avatar
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    Strongman / Powerlifting diet

    Hello all, I have a feeling this thread is going to die out mighty quick because by the looks of majority of the viewers, this is mostly beginner, lazy, or not serious lifters. (no disrespect to those of you who are serious lifters or athletes)

    But I just wanted to see what everyone does for their diets? Whether its for strength gains, recovery, mass gains, or weight loss. Theres a ton of different diets out there and together I feel everyone has covered most of the basics of diet categories, Nows the time to share your experience.
    http://www.youtube.com/user/Strongman118
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    Originally Posted by Longo118 View Post
    because by the looks of majority of the viewers, this is mostly beginner, lazy, or not serious lifters. (no disrespect to those of you who are serious lifters or athletes)
    Wot?
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    mass gains - eat more
    weight loss - eat less
    recovery - eat enough


    thats what I follow and seems to work ok
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  4. #4
    Registered User Longo118's Avatar
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    I just started a new diet made up by a Pro LW Strongman which consists on carbs from fruit and oatmeal. Its all about starving your muscles from the bad carbs all week, then the night before strongman events you have an all out cheat meal which can consist of as many bad carbs as you can fit into one meal. Its kind of like an over dose on carbs the night before the big workout of the week to shock your body.

    Meal 1 - Oatmeal, fruit, veggie, in milk
    Meal 2 - plain eggs, fruit
    Meal 3 - plain tuna
    Meal 4 - any type of plain meat, with fruit and veggie
    Meal 5 - Protein shake and fruit
    Meal 6 - plain meat with veggie and fruit
    Meal 7 - protein, fruit, veggie, peanut butter in milk

    Im not going fully in detail on this, Just trying to give you guys the basic layout.
    http://www.youtube.com/user/Strongman118
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  5. #5
    Rep back 3k+ LiftHeavy85's Avatar
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    Originally Posted by Longo118 View Post
    I just started a new diet made up by a Pro LW Strongman which consists on carbs from fruit and oatmeal. Its all about starving your muscles from the bad carbs all week, then the night before strongman events you have an all out cheat meal which can consist of as many bad carbs as you can fit into one meal. Its kind of like an over dose on carbs the night before the big workout of the week to shock your body.

    Meal 1 - Oatmeal, fruit, veggie, in milk
    Meal 2 - plain eggs, fruit
    Meal 3 - plain tuna
    Meal 4 - any type of plain meat, with fruit and veggie
    Meal 5 - Protein shake and fruit
    Meal 6 - plain meat with veggie and fruit
    Meal 7 - protein, fruit, veggie, peanut butter in milk

    Im not going fully in detail on this, Just trying to give you guys the basic layout.
    I would ask for your money back
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  6. #6
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    Originally Posted by LiftHeavy85 View Post
    mass gains - eat more
    weight loss - eat less
    recovery - eat enough


    thats what I follow and seems to work ok
    This is all you need to know.

    And what do you mean in the first post? This section is home to the strongest of people on the forums.
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  7. #7
    Registered User Longo118's Avatar
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    Originally Posted by LiftHeavy85 View Post
    mass gains - eat more
    weight loss - eat less
    recovery - eat enough


    thats what I follow and seems to work ok
    Theres no knowledge in this. I know kids that tried to gain mass and strength and used to eat a cheese burger and gravy fries because his friend told him he needed to "up his calories".
    http://www.youtube.com/user/Strongman118
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    Originally Posted by Longo118 View Post
    Theres no knowledge in this. I know kids that tried to gain mass and strength and used to eat a cheese burger and gravy fries because his friend told him he needed to "up his calories".
    go here

    http://forum.bodybuilding.com/showth...hp?t=121703981



    and then here


    http://forum.bodybuilding.com/showth...hp?t=133634471



    gl with your fruit diet in 2008
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  9. #9
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    Originally Posted by Longo118 View Post
    Theres no knowledge in this. I know kids that tried to gain mass and strength and used to eat a cheese burger and gravy fries because his friend told him he needed to "up his calories".
    What was wrong with this plan?
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  10. #10
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    Originally Posted by LiftHeavy85 View Post
    I would ask for your money back
    Thats pretty close minded of you. That just proves your incompetency. Ive hit PRs after 2 weeks when I got my body adjusted to this diet
    http://www.youtube.com/user/Strongman118
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  11. #11
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  12. #12
    Registered User Longo118's Avatar
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    Originally Posted by .Excalibur View Post
    What was wrong with this plan?
    Nothing at all if you dont want to be a top athlete.
    http://www.youtube.com/user/Strongman118
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  13. #13
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    Originally Posted by Longo118 View Post
    Nothing at all if you dont want to be a top athlete.
    Did any of the kids have any kind of noticeable nutrient deficiency?

    Did they eat too many calories or not enough?
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  14. #14
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    And Ill clear something up quick. Never did I say all of you are not serious lifters. I said most of the kids who reply here ARE. Then I said that doesnt go to disrespect the ones that ARE serious lifters or athletes.

    If you look down the forum you will see 95% of threads kids asking about form check, and asking silly questions about if they are too tall to powerlift, if ribs are a good post workout meal, and other outlandish questions. I know there are some great athletes on this forum, thats why I put in Not to disrespect any of the serious lifters. I consider a serious lifter someone who has their diet in check, their training planned out to be intense, yet smart. Not the kids who take 15 supplements a day, then ask what new supplements are out before they go out to mcdonalds to eat dinner.

    I wanted Athletes and lifters to share serious diet plans, and their opinions on them.
    http://www.youtube.com/user/Strongman118
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  15. #15
    Registered User Longo118's Avatar
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    Originally Posted by .Excalibur View Post
    Did any of the kids have any kind of noticeable nutrient deficiency?

    Did they eat too many calories or not enough?
    Cereal with a protein/creatine shake, Sandwhich and fries with a protein bar, Diner food for dinner, and a protein shake before bed. Yet they say they are serious lifters. Those are the people I was talking about.
    http://www.youtube.com/user/Strongman118
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    Originally Posted by Longo118 View Post
    If you look down the forum you will see 95% of threads kids asking about form check, and asking silly questions about if they are too tall to powerlift, if ribs are a good post workout meal, and other outlandish questions.
    Originally Posted by Longo118 View Post
    But I just wanted to see what everyone does for their diets?
    Originally Posted by LiftHeavy85 View Post
    .....
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  17. #17
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    Originally Posted by Longo118 View Post
    Cereal with a protein/creatine shake, Sandwhich and fries with a protein bar, Diner food for dinner, and a protein shake before bed. Yet they say they are serious lifters. Those are the people I was talking about.
    Depending on the portion sizes, that appears to be an appropriate diet, even for a 'serious' lifter.


    You can define a diet as a specific calorie #, and macronutrient spread. A micronutrient deficiency is rare to find, but can be fixed with a multivitamin, or a slight change in food choices.

    Anything other than that is almost irrelevant, such as nutrient source choices (regards to the physical food, not the numbers), meal timing/ frequency.
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    Originally Posted by LiftHeavy85 View Post
    .....
    Your stupid. If you can read properly, you will see I asked for other athletes and serious lifters diets for strength, recovery, mass and weight loss. Thought I made that clear. But I understand you rode the short bus to school and back. and instead of doing something productive you just sit here and quote me, post after post.
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  19. #19
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    Originally Posted by .Excalibur View Post
    Depending on the portion sizes, that appears to be an appropriate diet, even for a 'serious' lifter.

    Anything other than that is almost irrelevant, such as nutrient source choices (regards to the physical food, not the numbers), meal timing/ frequency.


    You can define a diet as a specific calorie #, and macronutrient spread. A micronutrient deficiency is rare to find, but can be fixed with a multivitamin, or a slight change in food choices.
    I understand where your coming from, But what about sodium intake, trans and sat fats, and other unnecessary nutrients taken in by these processed meats from diners. Believe me, once in a blue moon its not bad at all, But daily to have an intake like this, you might gain a bit of mass, along with some fat. Theres underlying problems with diets like this in my opinion.
    http://www.youtube.com/user/Strongman118
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  20. #20
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    Originally Posted by LiftHeavy85 View Post
    mass gains - eat more
    weight loss - eat less
    recovery - eat enough


    thats what I follow and seems to work ok
    There is more to this than you think but you have to understand what you are eating, how it acts within you, and what to add/subtract when your diet needs tweaking. I have no set diet but I can tell when things are not right. When they are not right I stop look at what is missing and adjust from there. For example I just added in +/- 200g of quick digesting carbs during the day due to an increased work schedule.
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    Originally Posted by Longo118 View Post
    And Ill clear something up quick. Never did I say all of you are not serious lifters. I said most of the kids who reply here ARE. Then I said that doesnt go to disrespect the ones that ARE serious lifters or athletes.

    If you look down the forum you will see 95% of threads kids asking about form check, and asking silly questions about if they are too tall to powerlift, if ribs are a good post workout meal, and other outlandish questions. I know there are some great athletes on this forum, thats why I put in Not to disrespect any of the serious lifters. I consider a serious lifter someone who has their diet in check, their training planned out to be intense, yet smart. Not the kids who take 15 supplements a day, then ask what new supplements are out before they go out to mcdonalds to eat dinner.

    I wanted Athletes and lifters to share serious diet plans, and their opinions on them.
    Well that was a hit at me, no offence but I consider myself a very good athlete as I was a highly competitive rower to national level, however, training 6 hours a day and studying engineering made that extremely difficult. I always enjoyed weightlifting a lot lot more hence why I would like to powerlift but because I have never powerlifted I was just asking how disadvantaged i would be in this sport even though it was a great advantage in rowing. So although I may be inexperienced with regards to strength competitions I have a lot of experience with regards to weight training albeit more endurance rep work and am certainly an athlete.

    As for your diet unless you are trying to stay in a weight class its pretty easy, just get in enough protein (1 gram per pound bodyweight) and about 3 grams of carbs per pound and essential fats. Don't be too strict as you may sicken yourself of trying to stay clean and then just pig out. try to eat clean at least 80% of the time. Also you don't need to eat 6 meals a day, there is no research out there that it is better than 3 a day and most high level athletes tend to just eat 3 - 4 meals a day, its really just bodybuilders that do the 6 a day thing. A typical diet that i would do would be:

    Breakfast: big bowl of oatmeal with milk and blueberries, 3 whole eggs.
    Lunch: chicken pasta.
    Dinner: Beef and rice.
    Night: Eggs and toast.

    Depending how much you want to gain just change the quantities. Just monitor you;re bodyfat levels and ensure that you;re getting stronger.
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    Registered User Longo118's Avatar
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    Originally Posted by csday924 View Post
    There is more to this than you think but you have to understand what you are eating, how it acts within you, and what to add/subtract when your diet needs tweaking. I have no set diet but I can tell when things are not right. When they are not right I stop look at what is missing and adjust from there. For example I just added in +/- 200g of quick digesting carbs during the day due to an increased work schedule.
    This is more along the lines of what I was looking for. Someone who knows, and understands food intake. To simply say, "I want to gain mass, let me eat whatever I want and a lot of it" Is just silly. Thank you for your reply.

    Quick question: What do you use for quick digesting carbs?
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    Originally Posted by Longo118 View Post
    I understand where your coming from, But what about sodium intake, trans and sat fats, and other unnecessary nutrients taken in by these processed meats from diners. Believe me, once in a blue moon its not bad at all, But daily to have an intake like this, you might gain a bit of mass, along with some fat. Theres underlying problems with diets like this in my opinion.
    if macros are met there is nothing wrong with diner food. Refer and go to the links in post #8 and read up.


    you need adequate protein intake, enough fats and depending on your goal a surplus or deficit to reach whatever it is your attempting to do. The choice of foods do not matter as long as the above are adhered to.
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    Originally Posted by Longo118 View Post
    I understand where your coming from, But what about sodium intake, trans and sat fats, and other unnecessary nutrients taken in by these processed meats from diners. Believe me, once in a blue moon its not bad at all, But daily to have an intake like this, you might gain a bit of mass, along with some fat. Theres underlying problems with diets like this in my opinion.
    Your body needs all of those nutrients, bar trans fats. In excess, they will not affect your lifting goals.

    A healthy kidney is capable of processing more sodium than you think.

    For saturated fats, if you want to argue that they cause heart disease, it is a much more complex issue. They are a precursor to testosterone, so a lifter would want to eat these.

    As for trans fats, I agree that they should be thrown out of a diet, but they will not harm you in terms of lifting.
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    Originally Posted by Steakeater View Post
    Well that was a hit at me, no offence but I consider myself a very good athlete as I was a highly competitive rower to national level, however, training 6 hours a day and studying engineering made that extremely difficult. I always enjoyed weightlifting a lot lot more hence why I would like to powerlift but because I have never powerlifted I was just asking how disadvantaged i would be in this sport even though it was a great advantage in rowing. So although I may be inexperienced with regards to strength competitions I have a lot of experience with regards to weight training albeit more endurance rep work and am certainly an athlete.

    As for your diet unless you are trying to stay in a weight class its pretty easy, just get in enough protein (1 gram per pound bodyweight) and about 3 grams of carbs per pound and essential fats. Don't be too strict as you may sicken yourself of trying to stay clean and then just pig out. try to eat clean at least 80% of the time. Also you don't need to eat 6 meals a day, there is no research out there that it is better than 3 a day and most high level athletes tend to just eat 3 - 4 meals a day, its really just bodybuilders that do the 6 a day thing. A typical diet that i would do would be:

    Breakfast: big bowl of oatmeal with milk and blueberries, 3 whole eggs.
    Lunch: chicken pasta.
    Dinner: Beef and rice.
    Night: Eggs and toast.

    Depending how much you want to gain just change the quantities. Just monitor you;re bodyfat levels and ensure that you;re getting stronger.
    Believe it or not, That really was not a hit at you. A few weeks back we had a discussion similar and it wasnt about powerlifting, It was about how the kid could not deadlift due to his height. He was 6'2" which is silly to think you cannot deadlift at that height. Numerous athletes are that height or even taller. The thread might have actually been on another forum because I cannot find it. But its the principle of the discussion, I was just pointing out how people are not serious. This was not a direct post towards you or your discussion.
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    Originally Posted by Longo118 View Post
    I just started a new diet made up by a Pro LW Strongman which consists on carbs from fruit and oatmeal. Its all about starving your muscles from the bad carbs all week, then the night before strongman events you have an all out cheat meal which can consist of as many bad carbs as you can fit into one meal. Its kind of like an over dose on carbs the night before the big workout of the week to shock your body.

    Meal 1 - Oatmeal, fruit, veggie, in milk
    Meal 2 - plain eggs, fruit
    Meal 3 - plain tuna
    Meal 4 - any type of plain meat, with fruit and veggie
    Meal 5 - Protein shake and fruit
    Meal 6 - plain meat with veggie and fruit
    Meal 7 - protein, fruit, veggie, peanut butter in milk

    Im not going fully in detail on this, Just trying to give you guys the basic layout.
    What is a bad carb. Just sayin
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    Originally Posted by Longo118 View Post
    Believe it or not, That really was not a hit at you. A few weeks back we had a discussion similar and it wasnt about powerlifting, It was about how the kid could not deadlift due to his height. He was 6'2" which is silly to think you cannot deadlift at that height. Numerous athletes are that height or even taller. The thread might have actually been on another forum because I cannot find it. But its the principle of the discussion, I was just pointing out how people are not serious. This was not a direct post towards you or your discussion.
    Ah right thats fine, even though it wasn;t directed at me and can see how the thread I started tonight may seem stupid to you experienced strongmen and powerlifters but as for diet I don't really think there should be much difference between what I ate as a rower and what I should as when training for strength. I ate about 6000 calories a day but due to teh amount of cardio still stayed around 95kg - 100kgs. Now that has stopped should easily put on mass, in fact I have cut down my food intake as I use to eat a lot of junk food on top of the meals but that was needed because of the amount of calories burnt. just hope now that cardio has stopped I put on more muscle than fat in which case I would need to alter diet.
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    Originally Posted by ironjunkiie View Post
    What is a bad carb. Just sayin
    This.

    What process do you do to deem foods bad or good?
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    Originally Posted by .Excalibur View Post
    This.

    What process do you do to deem foods bad or good?
    Along with that, "bad carbs" in the lack of better words are carbs that I personally would want to stay away from. Along the lines of low in fiber, or a heavy filled carb, like white rice or pasta. These carbs dont apply to all, this is just my opinion of a bad carb as of now for this diet. Before everyone jumps down my throat, Im NOT saying to stay away from these carbs, Im just saying I am personally trying to stay away from them for this diet.
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    Originally Posted by Longo118 View Post
    Along with that, "bad carbs" in the lack of better words are carbs that I personally would want to stay away from. Along the lines of low in fiber, or a heavy filled carb, like white rice or pasta. These carbs dont apply to all, this is just my opinion of a bad carb as of now for this diet. Before everyone jumps down my throat, Im NOT saying to stay away from these carbs, Im just saying I am personally trying to stay away from them for this diet.
    I agree white rice and white pasta offer very little other than carbs. Just have brown rice and brown pasta which i think tastes much better anyway!

    Since i don't think anyone is giving you accurate answers including myself, firstly what weight are you now and how much training do you do everyday? Also what bodyfat % do you think you are just so we can figure out how many calories you are burning a day?

    Do you want to gain mass, maintain or lose fat?
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