A Powerlifter Diet for Maximum Performance

Powerlifter Diet

I've revamped my powerlifting diet plan to go from a perpetual or perma bulk, to a diet laser-focused towards maximum performance during training. Researching and testing out the information I've learned over the past 2 weeks, I've come to the final plan below. The chart is followed by an explanation for the nutrient timings and amounts.

Bodyweight: 253lbs.
LBM estimate: 200lbs. (22%+ Body Fat)

Daily Intake (approximate):
200g protein
300g carbs
100g fats (healthy)

Split into 5 meals. I may still bump up the protein amount if I'm not recovering quickly enough.



Days Off

Wake up: glass of water

Meal 1
4 eggs (cooked either scrambled or over easy)
1.5 cups 1% milk
3 pieces of toast with margarine
2 pieces/serving of fruit




Meal 2
2 scoops protein powder with cocoa powder
Carbs quick to make and/or eat (pick one)
1 scoop maltodextrin
Cereal/bread/pastries
1 pieces/serving of fruit


Meal 3
75g carbs (pick one)
White Rice
Bread
Pasta

40g protein (pick one)
Fish
Chicken
Beef
Pork
Tofu

Bowl or 2 servings of leafy greens/raw vegetables/fruit


Meal 4
75g carbs (100g on nights before training day)(pick one)
White Rice
Bread
Pasta

40g protein (pick one)
Fish
Chicken
Beef
Pork
Tofu

Bowl or 2 servings of leafy greens/raw vegetables/fruit


Meal/Snack 5
(No meal 5 on days before training.
More protein gets ated up during
meal 3 and 4 to cover.)
25g Protein
Nuts (Peanuts, cashews, almonds)
Milk
Meat
Training Days

Wake up: glass of water

Meal 1
4 eggs, scrambled
Homemade Iced Tea or Coffee

Start warming up 15-30 minutes after

Fresh fruit and water throughout rest of training


Post Workout Shake
(recipe details)
2 scoops protein powder
cocoa powder
1 scoop maltodextrin
1 tbsp sugar




Post Workout Meal
100g carbs (pick one)
White Rice
Bread
Pasta

50g protein (pick one)
Fish
Chicken
Beef
Pork
Tofu

Bowl or 2 servings of leafy greens/raw vegetables/fruit


Meal 4
75g carbs (pick one)
White Rice
Bread
Pasta

50g protein (pick one)
Fish
Chicken
Beef
Pork
Tofu

Bowl or 2 servings of leafy greens/raw vegetables/fruit



Meal/Snack 5
25-50g protein (pick one or combo)
Nuts
Milk
Fish
Chicken
Beef
Pork
Tofu

Water first thing in the morning helps rehydrate the body after a long period without it (during sleep). This gets our organs ready to digest some food more efficiently.

I eat more carbs the night before a training day to increase glycogen stores in the muscle cell which allows the muscle to contract quicker and harder. You might've heard how marathon runners load up on pasta the night before a big race, same reason here. On other nights, I restrict carbs to avoid excess glycogen from being stored as fat. I don't need any more fat because it's ruining my leverages in the deadlift (powergut gets in the way). I tried loading up on different amounts until I came up with 100 grams. (The other amounts were too low after experiencing significant fatigue during training.)

My pre-workout meal of only protein stems from wanting to avoid an insulin release from eating carbs. The insulin release puts the body into a rest and digest mode aka itis, which sends blood to the digestive tract instead of the muscles.

During training I eat fresh fruits to prevent fatigue while increasing aggression and endurance. I tried a whole wheat jelly sandwich but that didn't work for me. Fresh fruits did the trick which lead to some of the best training days I've had in months.

Throughout the day I'm drinking water or my homemade iced tea (recipe). No soda or drinks with artificial sweeteners and limiting drinks with high fructose corn syrup.

I've also been phasing out junk food and empty calories and opting for more nutrient rich fresh fruits or nuts to snack on.

Related Article: Powerlifter Diet for Bulking

If you want to read more in-depth about the science behind my plan, check out this article by Nate Winkler who has a Bachelor's Degree in Biology and specializes in nutritional counseling and speed training for all sports.

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4 comments:

Anonymous said...

There are no vegetables in your diet? Not required?

Dan said...

I just updated the chart with how I add in vegetables and fruit into my diet. I mix up the types so I can get a range of different nutrients along with a multivitamin.

Anonymous said...

This is what helped me lean up for a competition, I switched to low glycaemic carbs, ie wholegrain (wholewheat) breads, quinoa or brown rice instead of white rice, wholewheat pasta, sweet potato instead of regular potato. These will keep the blood sugar levels more stable and encourage the use of body fat as an energy source.

Use olive oil instead of margarine or butter on toast, the hydrogenating process turnd the vegetable oils in to nasties. Olive oil tastes much better too.

Best of luck!

Joseph Louthan said...

Holy moly! You are my exact twin!

I am at 255 with 20%bf.

My macros:

Rest:
180 P
202 C
73 F

Heavy Training: (I work out every day but really have two days when I need the extra carbs and protein)

230 P
257 C
93 F

Other than that, we have very similar meal plans.