Powerlifting Nutrition

[Devastation]

i used to ignore it. very recently i've taken a huge interest in it. i am almost completely lost at how to formulate an appropriate diet and am thinking about contacting a sports nutritionist, but i want to be somewhat informed before i go that far. i am no longer eating what i want, but am starting to stick to a more strict diet. no more junk or fast food. no more soda (i never drank much anyways). i am looking to adjust my diet to one for strength and bulking, and take my lifts to the next level

i have come to the following:
Protein: 50%
Carbs: 20%
Fat: 30%

Low carb with the carbs i do consume coming mostly from complex instead of simple and/or refined carbs. I would like more input from people who may be eating for strength on a clean diet. what are you're main sources of food? i plan on lots of beef, chicken, and salmon and occasionally tuna. more vegatables and maybe one potato a day

i realize the importance of getting the appropriate rations of each macronutrient at each meal, not just all protein or just carbs. again i would like to know what others are doing and if you have any advice. my will power and drive to succeed is strong, so i don't forsee any trouble sticking to my diet, however i probably will include at least one cheat meal a week


for everyone who might be interested, i found this link to a slew of nutrition articles by Anthony Ricciuto, a powerlifting sports nutritionist

Link Here

i am still learning and appreciate all feedback

 

[Devastation]

also, i believe i need help lowering my blood pressure. any foods, besides drinkin a boat load of water, that aid in this?

 

[wnt2bBeast]

hmm pretty interesting..id kinda like to know as well..
i wouldnt throw out the junk completely cuz you will find it hard to keep cals high and eat clean...im trying to get my diet right as well
im eating about 4-500g of pro my carbs are low though anywhere from 2-300
and my fat seems to fall in the 60-90 range..
i pretty much eat steak chicken turkey cutlets tuna steaks (canned tuna too)
oatmeal sweet potato whole wheat bread
i try to toss in a lrge serving of veggies at nite as well as cut my carbs out at nite and only cinsue trace amounts after 7..

i think more importantly then any macro breakdown is how mch youll need to eat
i.e 15calsxbodyweight or 20calxBW..obviously eating too little you wont see an increase in strength..

 

[Quadsweeps Sister]

also, i believe i need help lowering my blood pressure. any foods, besides drinkin a boat load of water, that aid in this?

I was helping a friend of mine who Olympic Lifts nationally and may be headed to the Olympics in 2008...so the nutrition I put together for him was no joke. He wanted to lean out a little bit, but stay strong and safe for his lifts. He's around ~ 210 - 220 and this nutrition helped him increase strength and lean down a bit. See what you think. And this diet should not raise blood pressure and as a bonus won't spike insulin levels either. I think the water intake is 1 gallon to 100lbs of bodyweight...Take care.

Nutrition:

Meal 1
3 whole eggs + 7 egg whites (Total of 10 eggs used, 7 yolks discarded)
8 oz. lean beef (Turkey, Tuna, Chicken or 93% Lean Ground Beef)
1 cup of Oatmeal (I like steel cut or scottish whole uncut oatmeal)

Meal 2
3 Scoops Ultra Size, 1/2 Banana, 1 Tbsp All Natural Peanut Butter (Smuckers), 14oz Water
(It’s a Beverly International Protein)

Meal 3
8 oz lean beef (Turkey, Tuna, Chicken or 93% Lean Ground Beef)
6 oz Sweet Potato or 1 Cup Cooked Brown Rice
1 Cup Salad, 1 Tbsp Newmans Olive Oil & Vinegar Dressing, or 1 Cup Green Beans

Meal 4
3 Scoops Ultra Size, 1/2 Banana, 1 Tbsp All Natural Peanut Butter (Smuckers), 14oz Water
(It’s a Beverly International Protein)

Meal 5
10 oz. lean beef (Turkey, Tuna, Chicken or 93% Lean Ground Beef)
1 Cup Salad, 1 Tbsp Newmans Olive Oil & Vinegar Dressing,
-or- 1 Cup Green Beans with 1 Tsp Flax Oil (Barlean's)

Post Workout Only
5 Scoops Mass Maker in 14oz. Water
(Another Beverly International Protein/clean Carb Supplement)

Meal 6
Egg & Protein Pancakes -
2 Scoops Ultra Size, 1 Whole Egg, 4 Egg Whites (Mix it up and make like pancakes)

Let me know if any questions.

 

[wnt2bBeast]

great post quads sis..
would you happen to have the macor breakdown of that handy?

 

[Quadsweeps Sister]

great post quads sis..
would you happen to have the macor breakdown of that handy?

Macro Nutr breakdown should look something like this:

(Tried to attach the Macr Nutr breakdown as an image file...hope it works). If not PM me and I'll email it to you.

 

[H_T_]

On the sodium part, i'm pretty sure the ratio is to not excede sodium in miligrams over the total of your calorie intake per day.

 

[Devastation]

Macro Nutr breakdown should look something like this:

(Tried to attach the Macr Nutr breakdown as an image file...hope it works). If not PM me and I'll email it to you.

my meal plan that i created is somewhat similar to that, however, is it possible for the human body to effectively digest 103 grams of protein in one sitting? even 68 grams? my meal plan occasionally includes a meal that has 60 grams of protein but i thought that might even be pushing the levels of digestability. eggs are a very good "cheap" source of protein, but the steak is not

also i am eating more green vegatables like asparagus and spinach. in my 2 of my 3 shakes of the day i am throwing in 1/2 to 2/3 of a cup of strawberries each. also i'm having brown rice in a couple of my meals

i know there are supplements to help aid digestion like ginger root, but what are the hypothetical limits of protein digestion?

 

[H_T_]

Yes! i gotta look this up but there are supplements that aid in digestion, i got this from a Gironda article way back, but he said it doesn't matter a lick of how much protein you eat, it's how much you digest. I'll post those supplements he recommended as soon as i find `em.

 

[Quadsweeps Sister]

my meal plan that i created is somewhat similar to that, however, is it possible for the human body to effectively digest 103 grams of protein in one sitting? even 68 grams? my meal plan occasionally includes a meal that has 60 grams of protein but i thought that might even be pushing the levels of digestability. eggs are a very good "cheap" source of protein, but the steak is not

also i am eating more green vegatables like asparagus and spinach. in my 2 of my 3 shakes of the day i am throwing in 1/2 to 2/3 of a cup of strawberries each. also i'm having brown rice in a couple of my meals

i know there are supplements to help aid digestion like ginger root, but what are the hypothetical limits of protein digestion?

Yeah, I know it is hard to digest protein, especially when the body is not used to the larger amounts. It took a while for my body to get used to it and no - its not that good for bodily function/kidney function to digest excessive protein amounts. I think the nutrition could be a guideline for anyone willing to tailor it to their size / sport / likes. Eating healthy is the most important thing. Eggs are the best source of protein certainly. BTW - I couldn't digest a steak if my life depended on it...I always get 93-96% lean ground beef, make it with canned tomatoes, textured vegetable protein (filler), walnuts, and whatever else I want to throw in there.

Really, I guess the most important thing to think about is whether you are getting enough of all the nutrition combined you need to excel - not only protein, but fats, carbs...calories. Nutrition is key to gaining strength and excelling in any sport.

I use a digestive enzyme from Beverly, although I know there are a lot of them out there. Peppermint tea believe it or not aids digestion. Anyway - I hope the nutrition and breakdown was helpful and ask any questions. Take care.