Powerlifting Diet or Not

[mlgender]

Hello powerlifters!! I have started out with Dr. Squats 12 week powerlifting schedule.
I have begun a 50 gram daily fiber diet, but it is low fat, proteins are not very high which I know is not good, and the diet is very high carb.

Now I am going to keep 50 grams of fiber in my diet to help prevent heart disease and stroke. Here is the problem. I weigh 224lbs. I want to lose fat but not lose muscle. I want to gain muscle so I want to turn my fat into muscle. I have to increase my calories and proteins for sure. I know I need to eat more fat to burn fat but I do not know how much fat I should intake.

Now I was wondering if any of the powerlifters could please tell me what they eat on a daily basis? Please I would like some ideas because I am confused about what I should eat on a daily basis, especially when following a powerlifting workout schedule.

Thank you for reading this thread.

[AngeloBangelo]

Originally Posted by mlgender

Hello powerlifters!! I have started out with Dr. Squats 12 week powerlifting schedule.
I have begun a 50 gram daily fiber diet, but it is low fat, proteins are not very high which I know is not good, and the diet is very high carb.

Now I am going to keep 50 grams of fiber in my diet to help prevent heart disease and stroke. Here is the problem. I weigh 224lbs. I want to lose fat but not lose muscle. I want to gain muscle so I want to turn my fat into muscle. I have to increase my calories and proteins for sure. I know I need to eat more fat to burn fat but I do not know how much fat I should intake.

Now I was wondering if any of the powerlifters could please tell me what they eat on a daily basis? Please I would like some ideas because I am confused about what I should eat on a daily basis, especially when following a powerlifting workout schedule.

Thank you for reading this thread.

You can't turn fat into muscle. They're 2 completely different things. You say you want to lose fat and not lose muscle, this is pretty much impossible unless you have very little muscle to begin with. You also said "I have to increase my calories and proteins for sure". You probably shouldn't increase calories if you're looking to lose fat.

You need to decide exactly what it is you want to do. Gain strength, or lose fat. You're probably not going to do both. If you do, it will be a slow process. Slower than it has to be, I mean. I find it better to focus on one or the other so your diet can stay very consistent with your goals.

Diet looks like this:

9 AM: Egg whites (Not sure how many. They're from a carton. It's a lot though. 2 full pans worth) and 4 pieces of multigrain bread or a few cups of oatmeal

11 AM: Whey protein shake (40-50 grams) in water and something small like an apple

1 PM: 2 turkey sandwiches on multigrain bread with a few teaspoons of honey on both with 2 containers of yogurt

3 PM: Whey protein shake (40-50 grams) in water

5 PM: Some sort of lean meat, like chicken breast and a potato with rice or some sort of high carb food

9 PM: Caseine protein shake and a small snack, like tuna sandwich

I have water during all of those meals (My shakes contain a few cups of water instead of milk and my meals usually go down with 1/2 a gallon of water or so)

That's a pretty solid description of what I'll do on a day off of work. When I work, I can't eat as much. I'll keep shakes on my to drink during work, but my solid food intake is a bit lower than a day off.

[mlgender]

Originally Posted by AngeloBangelo

You can't turn fat into muscle. They're 2 completely different things. You say you want to lose fat and not lose muscle, this is pretty much impossible unless you have very little muscle to begin with. You also said "I have to increase my calories and proteins for sure". You probably shouldn't increase calories if you're looking to lose fat.

You need to decide exactly what it is you want to do. Gain strength, or lose fat. You're probably not going to do both. If you do, it will be a slow process. Slower than it has to be, I mean. I find it better to focus on one or the other so your diet can stay very consistent with your goals.

Diet looks like this:

9 AM: Egg whites (Not sure how many. They're from a carton. It's a lot though. 2 full pans worth) and 4 pieces of multigrain bread or a few cups of oatmeal

11 AM: Whey protein shake (40-50 grams) in water and something small like an apple

1 PM: 2 turkey sandwiches on multigrain bread with a few teaspoons of honey on both with 2 containers of yogurt

3 PM: Whey protein shake (40-50 grams) in water

5 PM: Some sort of lean meat, like chicken breast and a potato with rice or some sort of high carb food

9 PM: Caseine protein shake and a small snack, like tuna sandwich

I have water during all of those meals (My shakes contain a few cups of water instead of milk and my meals usually go down with 1/2 a gallon of water or so)

That's a pretty solid description of what I'll do on a day off of work. When I work, I can't eat as much. I'll keep shakes on my to drink during work, but my solid food intake is a bit lower than a day off.

Thank you. You information has been educational.
Here is what my diet consists:
Morning: 1/3 cup bran buds 13 g fiber
1/2 cup Kashi cereal 5 g fiber
1 medium apple 5 g fiber
1/2 cup Light Soy Milk 0 g fiber

Lunch: 1 cup Dark Red Kindey Beans 12g fiber
1 slice double fiber bread 5g fiber

Dinner 2 4 oz skinless, boneless chicken breast 0g fiber
1/2 cup dark red kidney beans 6 g fiber
1 slice double fiber bread 5 g fiber

My diet is subject to change, but I will keep 51 g fiber in my diet.
I am unable to afford supplements for the moment so my diet consists of foods from the grocery store. I also consume 2000 milligrams of vitamin C each day.

[RU4A69]

3lbs beef

12-24 eggs (whole)

SEVERAL pounds of green veggies (mostly canned spinach and green beans, or frozen brocolli)

A couple glasses or pineapple juice, or an apple or two

1-2 cups brown rice

1/4 cup almonds



^^^^^^^^^^^^^^^

that's how I roll