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10-11-2012, 09:50 AM #31
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10-11-2012, 10:48 PM #32
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10-11-2012, 11:54 PM #33
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10-12-2012, 05:55 AM #34
Definitely IN on topic. <3 Weightlifting and <3 Nutrition haha. As for my diet i am building it up as I go on a day-to-day basis.
1) http://www.livestrong.com/article/35...trition-foods/
2) http://www.livestrong.com/article/41...lifting-diets/--------------------------------
"If it kills you, it kills you"- Bruce Lee
Reg Park 3x5 Program..
Lifts as of now
175 Bench 215 Squat 310 Dead
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10-12-2012, 11:01 AM #35
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10-12-2012, 11:07 AM #36
There's a whole big long debate about dairy, especially milk, that claims they trigger bad reactions in the GI system, and they cause all sorts of lactic acid flareups and other things in the muscular system. Broz dislikes milk, as does most of the bodybuilding community.
Personally I love milk and it's one of my favorite foods/drinks (it speaks to the greatness of milk that it can be both at the same time), and I've never had any problems whatsoever with lactose, so I continue to drink about 2 gals a week of whole milk, along with plenty of cheese and other dairy. But I'm also old, inflexible, and my soft tissue takes forever to recover, so take it for what it's worth.
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10-12-2012, 12:01 PM #37
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65174
it's bull****. i consume plenty of dairy, and i am pretty lean. i am also never sore really. (minus my joints of course)
people just want a nutritional pariah to bash so it seems like they know what they are talking about. (no offense to who ever said it ITT)
other things people love to bash:
carbs, fat, protein too much or too little of either, fructose in fruit, are veggies necessary, protein shakes.
just drink your milk and eat your yogurt. if you dont like how you feel after a couple weeks, then stop doing it.
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10-12-2012, 12:02 PM #38
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
I'll put some input on this as well:
I guess if you're trying to put on muscle, then a weightlifter's diet shouldn't be much different than what a bodybuilder eats during a bulk, after all they both lift weights.
As for me, the key is meat and potatoes and variations thereof (rice, pasta, couscous, etc). During the summer I put on about 8kg of weight over a 3 month period and my diet was this:
Meal 1: Muesli or porridge (oatmeal, buckwheat) plus eggs (occasionally with bacon)
Meal 2: Ham and cheese sandwich on dark rye (the best kind of bread, all else I and everyone else in Estonia doesn't even classify as bread)+protein drink (just powder and water, nothing fancy)
Meal 3: Hot meal in a cafeteria, usually pork or chicken with rice/potatoes
Meal 4: Another sandwich and protein drink, about 50g of peanuts
Meal 5: Either a small hot meal (meat+potatoes style food) or a bowl of cereal, just something quick before my workout.
Meal 6: Post workout shake
Meal 7: Big dinner with lots of meat. I also end every day with 200-250g of quark cheese which in the west seems to be an undiscovered source of protein but in Estonia is a favorite in the strength/bodybuilding community.
So in conclusion: lots of meat, eggs and quark.Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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10-12-2012, 10:46 PM #39
- Join Date: Sep 2011
- Location: Los Angeles, California, United States
- Age: 33
- Posts: 1,487
- Rep Power: 2285
Thanks for clearing that up guys. I agree that it's an amazing super food, I have it all the time along with cottage cheese and greek yogurt and I feel fine.
omg I wish we had quark over here... I can't find it anywhere. last time I had it was in 2008 when I went to Hamburg. It's so good with cereal lolThe Long Road to Competition... My olympic weightlifting journal:
http://forum.bodybuilding.com/showthread.php?t=145925733
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10-14-2012, 06:33 AM #40
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
If you ever went to an Estonian supermarket you'd find like 10 different kinds of it of all sorts of flavors, plus little chocolate covered quark snacks are very popular here as well. Its a shame that its so hard to find in the rest of the world. I'm currently living in the UK and the kind they have here (the only one the supermarket provides) is pretty disgusting when eaten on its own so I have to drown it in yogurt to make it edible.
Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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10-15-2012, 04:53 PM #41
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10-15-2012, 11:27 PM #42
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
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10-16-2012, 04:20 PM #43
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10-16-2012, 06:04 PM #44
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10-16-2012, 09:02 PM #45
- Join Date: Sep 2011
- Location: Los Angeles, California, United States
- Age: 33
- Posts: 1,487
- Rep Power: 2285
i loved it when I had my mini blender, before it exploded -____-
used to put in 2-3 cups of spinach, 2 cups OJ, some strawberry protein powder and maybe a banana, loved it. I know that's not really your typical juicing recipe but it was how I got my daily spinach needs. I'm too poor to get a legit juicer lolThe Long Road to Competition... My olympic weightlifting journal:
http://forum.bodybuilding.com/showthread.php?t=145925733
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10-28-2012, 05:37 PM #46
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65174
so i have been playing around with timing of meals, and i have come up with some favorites of mine that i would like to share. I try to do these everyday
post workout: this is religion for me. I do this everytime
1 chiobani
16oz of 2%milk w/ 1 scoop muscle milk, 2tbsp of rice protein
last meal of the day:
1 sweet potato
1/2 cup black rice
6oz of fish protein (usually swai)
1/2 cup broccoli
1 whole pomogranate
green shake: 1-2x a week
2cups spinach
1 cup kale
16oz green tea
2 granny smith apple
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10-29-2012, 08:09 PM #47
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10-29-2012, 09:08 PM #48
It's because as weighlifters I think we go a bit more by feel. I don't really count macros, I'm just always high protein moderate to high fat and low to moderate carbs. I have a big appetite so I'm not worried about under consuming.
Ive been tinkering with diet so much the past several years that I don't really care anymore for iifym. With that said, I think it's important to value nutrients/micros/fiber. Ill usually let loose a bit on sat or sun but during the week I won't "fit in" a Reese's when I can have some berries of equal sugar/carbs.Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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10-29-2012, 09:53 PM #49
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10-30-2012, 04:45 AM #50
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10-30-2012, 08:05 AM #51
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65174
weightlifters dont bulk/cut
that is for bodybuilders. I eat lots of food. I have been eating tons of food lately and been losing weight. Getting much stronger and gaining relative strength, but i have lost about 10lbs since i have started weightlifting. Weightlifting is not something that builds muscle by hypertrophy like bodybuilding. most of weightliftings strength gains are by neurological adaptations rather than transient hypertrophy. I do some hypertrophy work to maintain a balanced body but that is it.
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10-30-2012, 08:51 AM #52
I see! I'm surprised
People I see who does a lot of weightlifting have well developped legs, shoulders and back. Are they a minority?
Why powerlifter forever bulk and weightlifter maintain? I wonder why weightlifters doesnt bulk when they are not doing competition anytime soon to help with their strength gains?☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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10-30-2012, 12:56 PM #53
^You get a lot of myofibril hypertrophy from weightlifting, because it is high volume and high intensity. It's not the same kind of sarcoplasmic hypertrophy that you see in bodybuilders though, carbs/insulin is not nearly as important in gaining size as a weightlifter.
112.5 snatch
131 cj
Log: http://www.pendlayforum.com/showthread.php?t=15188
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10-30-2012, 01:14 PM #54
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10-30-2012, 02:40 PM #55
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10-30-2012, 02:47 PM #56
You don't need to be in a huge surplus to gain strength/mass with our kind of training (like FT said, a LOT of it is neuro) and if you are in a large deficit you are prone to lose strength. It is more beneficial to eat close to maintenance year round and make small adjustments (sometimes eat a bit more, sometimes eat a bit less) to put on only as much size as you need to.
112.5 snatch
131 cj
Log: http://www.pendlayforum.com/showthread.php?t=15188
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10-30-2012, 03:11 PM #57
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10-30-2012, 08:38 PM #58
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11-01-2012, 06:14 AM #59
I stay away from most sugars/sweeteners and any preservatives or man-made food imitations. Since I made the switch to a "Paleo-inspired" diet and organic food and produce, my strength, stamina, and mental clarity have all increased.
Currently, I'm at about 4,000 calories a day. I don't count macros or anything -- I just eat when I'm hungry (4-5x a day). I'd probably describe it as high protein, high fat, moderate carb. Everyone in my office gives me sh*t because I walk in with a cooler full of food, lol. It's expensive and requires a lot of prep time, but I think it's absolutely worth it after feeling the difference coming off of a diet that was primarily Five Guys, Chinese food and 1/2 gallon of milk a day.Last edited by Faparama; 11-01-2012 at 06:52 AM.
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02-25-2014, 12:59 PM #60
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