Powerlifting diet

[Cityofgrit]

I am used to eating for bodybuilding type of workouts. Protein, certain carbs, some good fats...mainly my calories have been around 3400 a day. What kind of diet does powerlifting require? I am assuming that my caloric intake would need to increase somewhat. But I am curious, is there a difference as to how to approach meals?

 

[Worf]

More carbs

 

[Cityofgrit]

More carbs

Specific carbs? Or bowls of cereal and stuff like that?

 

[Worf]

Man its really up to you, if you understand nutrition it's a breeze. If you were already doing a program for bodybuilding Meal frequency and timing should be almost identical. No fasted cardio obviously, no keto, no atkins etc. Still keep protein high and maybe play around with fats/carbs depending on goals.
I'd say the best powerlifting nutrition plan is that of a bulking diet for a bodybuilder. Steady carbs through the day, a little more around workout, 1.2-1.5x bw in protein, min 90g fat for body function. This could change if youre trying to cut, make a weight class etc. Dont get cute like these fatboys eating doughnuts and shit thinking they can get away with it because they are powerlifters and dont care what they look like.

Whats your weight now? Whats your nutrition now? what are your lifts now? what do you want all these thing to be in 6 months?
see where Im goin?

 

[Perrin Aybara]

You don't need to change too much but more carbs around workouts if you're not already doing it. I eat more like a bodybuilder in the off season because I like having abs. Been eating kind of shitty lately because I'm struggling to get my calories down, so eating whatever within reason. Really just eat for your goals like you normally would.

 

[Cityofgrit]

Man its really up to you, if you understand nutrition it's a breeze. If you were already doing a program for bodybuilding Meal frequency and timing should be almost identical. No fasted cardio obviously, no keto, no atkins etc. Still keep protein high and maybe play around with fats/carbs depending on goals.
I'd say the best powerlifting nutrition plan is that of a bulking diet for a bodybuilder. Steady carbs through the day, a little more around workout, 1.2-1.5x bw in protein, min 90g fat for body function. This could change if youre trying to cut, make a weight class etc. Dont get cute like these fatboys eating doughnuts and shit thinking they can get away with it because they are powerlifters and dont care what they look like.

Whats your weight now? Whats your nutrition now? what are your lifts now? what do you want all these thing to be in 6 months?
see where Im goin?

Yes I do, I just need to add in carbs.. I am already eating 6 times a day..7 on workout days. I don't want to be one of those fat as fuck powerlifters. I still want to look decent lol

 

[Cityofgrit]

You don't need to change too much but more carbs around workouts if you're not already doing it. I eat more like a bodybuilder in the off season because I like having abs. Been eating kind of shitty lately because I'm struggling to get my calories down, so eating whatever within reason. Really just eat for your goals like you normally would.

Before workouts, I generally eat a serving of cream of rice with almond butter and have a protein shake. Gatorade during my workout...was putting creatine in it along with EAAs but I haven't been taking creatine lately

 

[Worf]

Yes I do, I just need to add in carbs.. I am already eating 6 times a day..7 on workout days. I don't want to be one of those fat as fuck powerlifters. I still want to look decent lol

Good carb sources will be the most productive, best for energy and least of fat gain. Rice, potatoes, sweet potatoes, oatmeal, grits, etc. I wouldnt be scared of having some bread in there so long as youre not eating a loaf a day

 

[Cityofgrit]

Good carb sources will be the most productive, best for energy and least of fat gain. Rice, potatoes, sweet potatoes, oatmeal, grits, etc. I wouldnt be scared of having some bread in there so long as youre not eating a loaf a day

Do you eat carbs with every meal? Right now 2 of my meals only include vegetables.. no other carb source

 

[Worf]

white rice, sweet potatoes, red/yellow potatoes, oats are my main sources. Ill have some daves killer bread if Im not worried about weight gain.

 

[Cityofgrit]

white rice, sweet potatoes, red/yellow potatoes, oats are my main sources. Ill have some daves killer bread if Im not worried about weight gain.

I eat 2 slices of Dave's with 3-4 eggs every morning. That's good stuff

 

[Perrin Aybara]

I eat carbs with every meal right now until this meet. Before I was having most early in the day and around workout times and will be doing that again awhile after to lose some fat.

 

[Worf]

Do you eat carbs with every meal? Right now 2 of my meals only include vegetables.. no other carb source

My last meal before bed doesnt normally have carbs unless Im feeling drained and light. I may skip carbs for one meal in the day if I feel bloated or its not a workout day but typically yes. Ive done carb cycling and low carb in the past. While for fat loss these are unbeatable and for the short term not too damaging to strength, they are not good long term plans for powerlifters. Maybe carb cycling if you run it to a T but it's pretty tough if you have a job and a life and cant always meal prep everything and eat at the exact same time daily.

 

[Worf]

I eat 2 slices of Dave's with 3-4 eggs every morning. That's good stuff

Dave's killer bread w/ skippy natural pb and a scoop of Optimum nutrition chocolate has been a mid morning snack for me for the past few months.

 

[Cityofgrit]

My last meal before bed doesnt normally have carbs unless Im feeling drained and light. I may skip carbs for one meal in the day if I feel bloated or its not a workout day but typically yes. Ive done carb cycling and low carb in the past. While for fat loss these are unbeatable and for the short term not too damaging to strength, they are not good long term plans for powerlifters. Maybe carb cycling if you run it to a T but it's pretty tough if you have a job and a life and cant always meal prep everything and eat at the exact same time daily.

I can't get my meals nailed down that tight. Work makes it very difficult. So I am going to have to play around with it a bit. I don't want to put on a bunch of fat but I certainly want to make strength gains

 

[Worf]

Theres some ripped powerlifting guys out there but I think the avg PL'r is probably 13-20% bf. I can still see a little bit of abs up to 16ish but have chest flab. I can live with it. I'd like to be ripped but just cant manage to sustain progress on a powerlifting program if Im dropping bf% beyond a certain point.

 

[Perrin Aybara]

Maybe carb cycling if you run it to a T but it's pretty tough if you have a job and a life and cant always meal prep everything and eat at the exact same time daily.

I'm so obsessive about my eating schedule it's probably on the spectrum of mental illness lol. I carry my cooler pretty much everywhere during feeding hours.

 

[Cityofgrit]

Theres some ripped powerlifting guys out there but I think the avg PL'r is probably 13-20% bf. I can still see a little bit of abs up to 16ish but have chest flab. I can live with it. I'd like to be ripped but just cant manage to sustain progress on a powerlifting program if Im dropping bf% beyond a certain point.

I figured that the two weren't entirely compatible. That's fine I am set on powerlifting

 

[Perrin Aybara]

Theres some ripped powerlifting guys out there but I think the avg PL'r is probably 13-20% bf. I can still see a little bit of abs up to 16ish but have chest flab. I can live with it. I'd like to be ripped but just cant manage to sustain progress on a powerlifting program if Im dropping bf% beyond a certain point.

Yeah, I almost always bail on a cut when my strength takes too much of a hit. This last cut was my most successful by far. Being injured when I started helped because I couldn't do lower body anyway.

 

[Cityofgrit]

I'm so obsessive about my eating schedule it's probably on the spectrum of mental illness lol. I carry my cooler pretty much everywhere during feeding hours.

You should see my lunch pail everyday. Chicken, veggies for 2 meals, chicken, veggie, and rice for a third meal. Then my preworkout meal as well on workout days lol