Nutrition for Powerlifting/Strength Training

[paulosantos0922]

Can we start a Nutrition Thread to share what our nutrition is like?

I do Paleo + Dairy. Post workout I have protein and lots of carbs until I'm satisfied. For my PWO carbs I generally have bananas, rice, potatoes, but occasionally I go dirty with pancakes, bagels, pizza, etc.

In the past I've tried Strict Paleo, Carb backloading, Renegade Diet, and Carb Nite. I took a little bit from all of them. I don't count calories, just eat until I'm satisfied, but from counting calories in the past, I can tell I'm eating at a surplus. My goal is to get strong and put on some size, without getting too fat.

[jaxasaurus]

I don't think there is any specific nutrition for powerlifting. Want to gain weight, eat more than maintenance. Want to cut down, eat less than maintenance. Want to remain the same weight, eat enough to ensure proper recovery. That should be roughly 90% of a diet. The rest is up to individual preference. Macros/micros are all you need.

Nothing special about paleo, cbl, etc IMHO besides names given to specific food and nutrient timing.

[tom11]

http://iifym.com/

[Thiggins2]

you really should be counting macros and calories.

Guess work will just get you fat and or no results.

[paulosantos0922]

you really should be counting macros and calories.

Guess work will just get you fat and or no results.

I've counted calories for so long that I'm vey good at estimating. I'm around 2700-2800 calories per day. I try to have 500 calories per meal (breakfast, lunch, and dinner), and I fill in the rest for snacks and post workout.

[showmestate08]

This +rice, beef...lots of beef, cheese,fish, oats, peanut butter, and almonds.

[Mitch666]

http://iifym.com/

x2.

[paulosantos0922]

http://iifym.com/

Cool site. Similar to EatToPerform

[Thiggins2]

I've counted calories for so long that I'm vey good at estimating. I'm around 2700-2800 calories per day. I try to have 500 calories per meal (breakfast, lunch, and dinner), and I fill in the rest for snacks and post workout.

What's your macros look like?

[ErickStevens]

Paleo... lol

[MasterBench]

Unless you have a specific health condition there is no reason to deviate from a calorie/macro controlled moderate diet rich in micronutrients/fiber/etc. Essentially flexible dieting/iifym

[RS6759]

I eat whatever it takes to meet my macro and caloric requirements. No set diet aside from that.

[TrettinR]

you really should be counting macros and calories.

Guess work will just get you fat and or no results.

No wonder I'm so fat

[isaku900]

CBL, its the only nutrition program i've ever stuck to, and its easy for me to cruise along on it.

[hammerfelt]

you really should be counting macros and calories.

Guess work will just get you fat and or no results.

http://jn.nutrition.org/content/136/12/2957

The calorie was not a unit of heat in the original metric system. Some histories state that a defined Calorie (modern kcal) originated with Favre and Silbermann in 1852 or Mayer in 1848. However, Nicholas Clément introduced Calories in lectures on heat engines that were given in Paris between 1819 and 1824. The Calorie was already defined in Bescherelle's 1845 Dictionnaire National. In 1863, the word entered the English language through translation of Ganot's popular French physics text, which defined a Calorie as the heat needed to raise the temperature of 1 kg of water from 0 to 1°C. Berthelot distinguished between g- and kg-calories by 1879, and Raymond used the kcal in a discussion of human energy needs in an 1894 medical physiology text. The capitalized Calorie as used to indicate 1 kcal on U.S. food labels derives from Atwater's 1887 article on food energy in Century magazine and Farmers' Bulletin 23 in 1894. Formal recognition began in 1896 when the g-calorie was defined as a secondary unit of energy in the cm-g-s measurement system. The thermal calorie was not fully defined until the 20th century, by which time the nutritional Calorie was embedded in U.S. popular culture and nutritional policy.

Man has only been counting calories for a very brief history in time. Man has been overly fat as a population for even less time. It is something else that is making us fat.

I'm on CarbNite and so far successful with it.

[SBHayes]

Macros at the moment are 22.6% c (not including any fibre--dat fibre don't count), 30.6% fats, 46.8% protein. I'm eating below maintenance right now because of a knee injury... ~3050 cals/day.

When I'm healthy I'm more like 4k - 4.5k cals/day, 45%pr 40%c 15%f.


Edit: I know it's the powerlifting mindset for a lot of guys not to give a **** about diet, but I'd fully suggest watching it. I'm seeing gains below maintenance because I'm just eating generally better food.

[paulosantos0922]

What's your macros look like?

Calories: 2800
Proteins: 182 gr (27%)
Carbs: 243 gr (35%)
Fats: 115 gr (38%)

[Thiggins2]

Calories: 2800
Proteins: 182 gr (27%)
Carbs: 243 gr (35%)
Fats: 115 gr (38%)

Do you use the same macros everyday?

Do you have a refeed day? An off day?

I would lower fat to 70 and up the protein to 190 and then fill the rest in with carbs.

Just my 02.

[paulosantos0922]

Do you use the same macros everyday?

Do you have a refeed day? An off day?

I would lower fat to 70 and up the protein to 190 and then fill the rest in with carbs.

Just my 02.

I generally have 4-5 days at 2800 calories and 2-3 days at about 2200-2300 calories on my rest/light days. On my rest/light days, I drop the carbs, but keep the protein the same.

[coloBB]

Paleo with modified CBL

Used to count calories for years, never again... I got to obsessed with trying to see what kind of crap foods I could fit in to my numbers (like everyone else in the nutrition section). Ironically I became leaner and stronger when I focused on food quality and only having carbs when I earned them.

I think it's funny that many people on here will rip on paleo, yet CBL is cool... even though its just really low carb paleo with a few crazy re-feeds per week.

[paulosantos0922]

Paleo with modified CBL

Used to count calories for years, never again... I got to obsessed with trying to see what kind of crap foods I could fit in to my numbers (like everyone else in the nutrition section). Ironically I became leaner and stronger when I focused on food quality and only having carbs when I earned them.

I think it's funny that many people on here will rip on paleo, yet CBL is cool... even though its just really low carb paleo with a few crazy re-feeds per week.

LOL. I totally agree. CBL/Carb Nite/Renegade Diet are essentially Paleo all day long except for when you backload.

[HamburgerTrain]

350-400g protein a day
Carbs only post workout and it's always a lot
Add fats to every meal

This keeps me right around 265, keeps my recovery on a good timeline, and it's tasty.

Fasting while doing a strength sport is not taking your sport very seriously.

Also, counting calories is stupid unless you are a 50 year old morbidly obese housewife.

[Huskarl]

Why only post workout?

[paulosantos0922]

Why only post workout?

I personally only have them post workout because I feel that is when I need them the most. From everything I read and tried, it works the best for me. If I start eating more carbs elsewhere, I will not be balanced in my nutrition because I'll have to take from elsewhere.

[DreEveryDay]

I try to hit these numbers daily. I also try to make it happen with around 3500 cal a day. I don't really care if i go over, but i refuse to go under. With all the travel i do, getting the rights foods is a pain in the ass.

400g carbs
250g protein
80g fat

I also do intermittent fasting. I normally start eating between 11-12am and i stop between 8-9pm. Most days I train between 3-6pm depending on the job I'm on. I've done it in the past and it helps me stay lean when I'm eating alot.

[invain]

http://jn.nutrition.org/content/136/12/2957




Man has only been counting calories for a very brief history in time. Man has been overly fat as a population for even less time. It is something else that is making us fat.

I'm on CarbNite and so far successful with it.

I really hope you aren't serious. People are fat because they eat too many calories, period. The cheapest/easiest available foods are extremely calorie dense.

I'll also add that CarbNite is a pretty terrible diet plan; there's a reason why guys with no nutritional knowledge follow it.

[tom11]

Also, counting calories is stupid unless you are a 50 year old morbidly obese housewife.

So I guess Jay Cutler is a morbidly obese housewife?

[getout87]

So I guess Jay Cutler is a morbidly obese housewife?

So I guess you forgot you're in the powerlifting section?

[mattdajani]

Get enough protein, eat enough fruits and vegetables to get enough fiber and make sure you're getting all your micronutrients. Meal timing doesn't matter unless it affects your energy levels/performance in the gym, it will not affect your body composition. There's a reason IF, CBL, Paleo and all those stupid fads "work" even though they're all on different ends of the spectrum, it's because what matters is your weekly and monthly macros/calories matter and not these very tiny area of nutrition people fixate on that don't mean anything. You can't sell too many books about using common sense and moderation though, people want some sexy plan that they think is the key to all of their problems.

[paulosantos0922]

I'll also add that CarbNite is a pretty terrible diet plan; there's a reason why guys with no nutritional knowledge follow it.

I have to agree. I tried Carb Nite for a few weeks just to see how it worked and after a week, I had to supplement with fiber so I could #2 regularly, and I was eating a lot of veggies. Any diet that requires you to supplement with some sort of supplement is flawed. Not to mention that I felt like crap all the time.