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Old 28-03-2006, 10:33 AM   #1
Martinshuter
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Default My new powerlifting/ bodybuilding diet

New diet, new goal,

im going to enter the nationalpowerlifting competition this september and have altered my diet accordingly. dow up to about 6000 calorie per day as i need to make 20 stone by september. he comp is based around making 800kg in 3 lifts in 3 excercises, bench, dead, and squat

here it is, any comments welcome

7:00 - 60g Whey in Water
7:30-8:00 - 3 Whole Eggs, 7 Egg Whites and 100g Oats with Milk and Raisins

11:00 - Home Made Weight Gainer - 100g Oats, 40g Whey in Milk (Blended) or
Powdered Oats ie Readybrek.

14:00 - 150g Chicken Breast, 200g Pasta Salad, 400g Mixed Fruit Salad, 700ml
Milk

17:00 - Home Made Weight Gainer

19:00 - Train

20:30 - PWO - 60g Maltodextrin and 40g Whey in Water

21:30 - PPWO - 200g Chicken Breast, 3 Medium Potatoes, Broccilli,
Cauliflour, 100g Pasta

23:30 - 300g Cottage Cheese or 40g Whey in Skimmed Milk

1 pint of full milk with every meal.

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Old 28-03-2006, 10:46 AM   #2
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looks good.. but is that enough to put on lots of weight?

what do you weigh at the mo?
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Old 28-03-2006, 11:10 AM   #3
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Hello Martin,
I think that looks like a very well thought out plan.

All I would ask is do you use an oil blend at all for the EFA's??.

It would be a good addition and the only thing I can see that is missing, maybe add to 11:00 and especially 23:30 meal !
One tablespoon is around 10g of EFA so if you added 2 tablespoons to each of the above meals that would give you an extra 360 quality calories.
The above is important for the joints and for supporting your hormone levels.

What supplements do you use out of interest.

Apart from that spot on fella and good luck, keep us posted how it all goes.
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Old 28-03-2006, 12:28 PM   #4
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At the moment i weigh 17stone 6lbs with a measly 10 percent body fat. not bad considering im almost 6ft 3inches.

Paul,

your probably right mate, the 11.30 meal might be missed and im going to try and get some good quality efa inside me to make up the extra calories. i use supplements from a company called bulkpowders.co.uk. its 5kg of really high quality whey for £25. i also use multidextrin, which basically acts as a natural insulin spike for after training.

800kg with 3 lifts seems nigh on impossible though
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Old 28-03-2006, 01:21 PM   #5
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Quote:
Originally Posted by Martinshuter
At the moment i weigh 17stone 6lbs with a measly 10 percent body fat. not bad considering im almost 6ft 3inches.

Paul,

your probably right mate, the 11.30 meal might be missed and im going to try and get some good quality efa inside me to make up the extra calories. i use supplements from a company called bulkpowders.co.uk. its 5kg of really high quality whey for £25. i also use multidextrin, which basically acts as a natural insulin spike for after training.

800kg with 3 lifts seems nigh on impossible though


Yes good, would def take the EFA and most importantly at 23:30 for you Martin.

Ref the EFA, get the Holland & Barret "Optimum Oil Blend", it's basically the same as the famous Udo's blend if you have heard of that? It will give you a perfect ratio of Omega-3 & 6 without giving you any deficiencies of one or the other.

It comes in an orange box in a 500ml bottle for £12:99,..Udo's will cost you £16:99 on the net as it is a US product. Keep this in the fridge though once opened!

Have not heard of bulkpowders but as long as it's quality like you say, that's all that matters...good price too.

Yes know all about Multidextrin and insulin spikes lol.


And No.1 on the list is to also take a quality Multi vit & mineral tab that covers the full spectrum...most important.

Chemical Nutritions "Pro Vital" is one of the best on the market but v.expensive. But you do get ZMA thrown in aswell and the tabs are split up into capsules and tabs for maximum absorption am & pm doses, this is because some entities compete for uptake with others. For instant you cant take ZMA along with calcium, it blunts the uptake. Not sure about the New Animal Pak though , unless you like swollowing 11 tabs in one sitting.... bloody nightmare.

Another option on your plan would be to replace some of the milk with Casein which would help reduce the milk sugars, just a thought.

Sorry for waffling but always good to have others feed back.
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Old 28-03-2006, 02:13 PM   #6
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Default Re: My new powerlifting/ bodybuilding diet

Quote:
Originally Posted by Martinshuter
New diet, new goal,he comp is based around making 800kg in 3 lifts in 3 excercises, bench, dead, and squat
Christ I don't think I could do that in 3 *days*

Good Luck with it Martin!
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Old 28-03-2006, 05:27 PM   #7
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Quote:
Originally Posted by Martinshuter
800kg with 3 lifts seems nigh on impossible though
Good luck with it fella. I did a powerlifting competition at Uni for fun. Only got 620kg and that was hard work. I didn't do any specific powerlifting training for it though. Might have managed another 20-30kg but not 800

Jesus, just realised that was 8 years ago
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Old 28-03-2006, 05:27 PM
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