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  1. #1
    Registered User hestolemyshoe's Avatar
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    Nutrition for strength gains

    I posted this in the Nutrition section and haven't gotten a response yet...

    I know that diet is the most important factor for putting on size... but how important is it when it comes to raw strength gains?

    I've heard from some people that it's extremely important, yet from another that strength is based on the nervous system and not the muscles themselves, meaning that diet would be insignificant.

    Just a question that's been bugging me, hopefully you guys can answer it for me. I'm looking to shatter my lifting records and wouldn't want something as simple as diet to hamper my gains.

    Thanks
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  2. #2
    Registered User pure_power's Avatar
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    I think raw strength has a lot to do with genetics. But also, eating right and getting enough protein in your body, along with fats, any strength increase will show. I suppose you could call weight room strength and raw strength two separate things, but eating right has the same effect on both. You can't go anywhere in lifting without the right type of foods.
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    I've noticed that my strength increases faster with good quality protein over lesser quality protein. I attribute my recent quick strength increases to the extremely high quality of protein that I've been consuming.
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  4. #4
    Registered User hestolemyshoe's Avatar
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    So, you're saying quality of protein is more important than the quantity of what you consume?

    What protein supps are you currently using?
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    Registered User Teen powerliftr's Avatar
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    lots of whey and cassium protiens nuff said
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    i just get the power from lots of pasta...
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    Registered User Teen powerliftr's Avatar
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    I take in 32g of protien every 30-45 min. i have a little fridge right by my computer, or when i go out i take an rtd protien shake with me sometimes i will go 2 hours without any protien intake then when i get back i will get more then before i drink alot of v8 as well as eat a variety of fruits and pasta, peaches, lemons, bannanas, oranges ect. ect. i consume pasta like mac n' cheese, speggeti, raviolli, and all those italian foods i just can't spell, every now and then i will have a doughnut or a cheesburger, but thats not very likely my daily protien intake at 145-150 lbs. is 300-325 a day
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    Registered User power_just's Avatar
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    great work Deciever
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    Registered User power_just's Avatar
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    i think i'll bumb this for the rest of u Powerlifters out there for a wile.
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  11. #11
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    i have good resoursces i know where to find good stuff
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  12. #12
    Registered User kyle2241's Avatar
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    hey

    so can you have a decent diet and have the whey protein and gain mass or do you have to a specific diet
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    Originally Posted by kyle2241 View Post
    so can you have a decent diet and have the whey protein and gain mass or do you have to a specific diet
    Did they have whey 8 years ago?
    Everything I post is my opinion. However my opinion is based upon things I have done, seen or implemented with others.

    You can take it or leave it. After all...you are entitled to your own opinion
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    Steak and milk. Preferably together.
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  16. #16
    Registered User Bigulp's Avatar
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    You can be eating the "best" protein there is but if you're not eating enough you won't see any improvements. This is something a lot of people forget, its is about overcoming the constant decay that our body is undergoing. Eating constantly like some folks out there is more about how they reach the necessary caloric intake, instead of getting sick because you have to stuff it all in, in only 3 meals.
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    gallon of milk a day.
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  18. #18
    1 Corinthians 13 sirwazzles's Avatar
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    Originally Posted by Bigulp View Post
    Eating constantly like some folks out there is more about how they reach the necessary caloric intake, instead of getting sick because you have to stuff it all in, in only 3 meals.
    Meh, somewhat true, somewhat not. I could probably eat the majority of my days calories in 3 maybe 4 meals a day. But I think it's much less efficient to have the up and down spikes of insulin and amino acids. To minimize fat gain and maximize muscle gain I try to eat some protein every hour and get most of my carbs from milk besides when I cheat occasionally. At least it started off with me having to try to do this. After doing it consistently for a few months (and after gaining 30lbs) I actually am hungry about that often.
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  19. #19
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    alright you putzs this thread is 8 years old
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    that was kind of interesting....but most of them are 242+ and just said they eat pizza etc (basically whatever the **** they want).


    What are peoples opinions on nutrition for strength gains in the lower weight divisions (where you can't actually afford to put on too much mass). Is it just about eating at maintenance/slightly over maintenance, lots of protein, and planning your training well to get strength gains?
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  21. #21
    Registered User frasersteen's Avatar
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    Interested in this. I have a PL contest at the end of the year that I am training for but I have to drop like 15-20kg for medical reasons.

    Clearly calories are going to be counted I have noticed a clear difference in progression between when I eat plenty and when I don't.

    My current plan is a 2 steps forward 1 step back approach. Diet hard for 3-4 weeks and aim to lose 2-3 kg and then eat properly for about half that time and put on 1 kg or so.

    Obviously trying to focus on not losing anything on the cut and go heavy for gains when eating above maintenance.

    Generally I just try to keep my diet protein rich at all times, restrict the carbs where reasonable and let the fats take care of themselves. As for veggies I just try to throw in as many as possible whenever it suits. Protein sources are Sushi, Beef, Egg whites, lean pork, chicken, turkey, whey and a combined whey/casein formula.

    I normally end up eating P:C:F 40:35:25

    Am I doing it right?
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  22. #22
    Registered User LaBamba's Avatar
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    Originally Posted by frasersteen View Post
    Interested in this. I have a PL contest at the end of the year that I am training for but I have to drop like 15-20kg for medical reasons.

    Clearly calories are going to be counted I have noticed a clear difference in progression between when I eat plenty and when I don't.

    My current plan is a 2 steps forward 1 step back approach. Diet hard for 3-4 weeks and aim to lose 2-3 kg and then eat properly for about half that time and put on 1 kg or so.

    Obviously trying to focus on not losing anything on the cut and go heavy for gains when eating above maintenance.

    Generally I just try to keep my diet protein rich at all times, restrict the carbs where reasonable and let the fats take care of themselves. As for veggies I just try to throw in as many as possible whenever it suits. Protein sources are Sushi, Beef, Egg whites, lean pork, chicken, turkey, whey and a combined whey/casein formula.

    I normally end up eating P:C:F 40:35:25

    Am I doing it right?





    losing 1.5 kilos each month and a half...With a goal of 15 kilos...
    15 months, meh.
    Hi.
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  23. #23
    Flustered Fluster's Avatar
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    Originally Posted by frasersteen View Post
    I normally end up eating P:C:F 40:35:25

    Am I doing it right?
    You are if it's working. Everyone seems to respond better to different macros so if anyone asks me irl I'd say to start at 33/33/33 and adjust from there.

    Personally, I started off at 40/40/20 because that's what I read when I was young and impressionable, but later found I lean out much better and more sustainably with less carbs and more protein or fat. I don't really subscribe to the organic and super healthy foods spiel as it pertains to weightloss/recompositioning, but it's certainly true that it's harder to overeat in terms of calories/macros if you are eating better quality food. Beneficial if that's a consideration for you rather than purported health benefits.

    If I'm paying attention to diet (which I'm not currently) I'll usually aim for 40/30/30 and adjust depending how much I'm drinking that week
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  24. #24
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    -also drinking 2 gallons of water for me ends up in heavier lifts since some joint pain is relieved from all the water.

    -protein shake some nights instead of soild food when your feeling chunky.

    -limiting fruits to 1-2 per day.

    -avoid drinking sugar drinks or juices...I think these wear on the adrenals making stims less effective.

    -fish oil 2x day

    -apple cider vinegar for joints and losing fat.
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  25. #25
    Registered User frasersteen's Avatar
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    Originally Posted by LaBamba View Post
    losing 1.5 kilos each month and a half...With a goal of 15 kilos...
    15 months, meh.
    Yeah I know but I would like to actually gain some strength and size whilst I'm doing it.

    Plus it's a lot of weight and I have done it before and had issues with loose skin. trying to
    avoid that this time.

    You are if it's working. Everyone seems to respond better to different macros so if anyone asks me irl I'd say to start at 33/33/33 and adjust from there.

    Personally, I started off at 40/40/20 because that's what I read when I was young and impressionable, but later found I lean out much better and more sustainably with less carbs and more protein or fat. I don't really subscribe to the organic and super healthy foods spiel as it pertains to weightloss/recompositioning, but it's certainly true that it's harder to overeat in terms of calories/macros if you are eating better quality food. Beneficial if that's a consideration for you rather than purported health benefits.

    If I'm paying attention to diet (which I'm not currently) I'll usually aim for 40/30/30 and adjust depending how much I'm drinking that week
    I am going to come straight out and admit that the macros are more accidental than intentional. I just try to meet my calorie goals and eat well and they end up around there.

    As for whether it is working or not, that's the problem. PL coach/mentor won't let me do a proper program or push myself too hard too often until he is satisfied my form is perfect every time. So it is a little difficult to judge.
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    Originally Posted by frasersteen View Post
    As for whether it is working or not, that's the problem.
    What does the mirror say? Since that's the most noticeable function of nutritional changes.
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    Originally Posted by Fluster View Post
    What does the mirror say? Since that's the most noticeable function of nutritional changes.
    Slow mirror is slow.

    Improvement I think. Belt has not shown any movement on bulk (last bulk put on 4kg as well :S ) and goes down on cut.

    Meh, guess it is working then, just striving to improve.
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