diet for powerlifting and loosing weight

[1400total]

Hi Folks
I need to drop some weight. I am currently running around at 305-310. But at 5'8" thats way too heavy.

I have been getting in 3 days of cardio in and no how important that is.

But does anyone have any suggestions on diet that won't hurt my heavy lifting?

I am thinking of the following ratio's
40%protein
40%carbs
20%fat

[raw]

i dont know much about the protien to fat ratio but i do know cattage chesse is high in protein and low in fat

[Deleted]

This is not very technical but it worked well for me. My heaviest was 273 about 6 months ago and I was able to shed 20 to 25 lbs in about 10 weeks without loosing too much strength. I think the biggest problem has been adapting my technique to the new physiology and mechanics.

Problem:
- I have always been a big snacker with a tooth for “bad snacks”.
- I always pushed in as much food as possible at lunch and dinner until it hurts.
- Chocolate milk is a big deal for me and has been a staple in my diet since I was 2 yrs old.
- Only drank about 1 glass of water per day.
- All of these factors needed to be modified to effectively reduce my body weight while not feeling like a diet.

Solution:
- I got rid of the “bad snacks” and replaced them with good tasting protein bars (went through about 20 and ended up with 5 that I like). I eat no more than 2 per day and usually only one.
- I added one more meal during the day and focus on the protein first when eating lunch and dinner.
- Reduced the whole chocolate milk to 2% chocolate milk and have no more than 2 glasses per day.
- I am constantly reminding myself to drink water throughout the day. I think I average at least 5 glasses now.

That is pretty much it and it worked for me. The basics are cleaner eating, higher protein, and more water.

Good luck.

[ayezer]

there are many ways to diet but in powerlifting the key ioo maintain strength so that means slow weight loss and to try to maintain muscle keep protein and fat intake up and try to keep carbs down except on the heavy training days reverse it hihger carbs low fat and moderate protein.

[ryfralic]

May 7, 2008 6:35:49 GMT -5 ayezer said:

there are many ways to diet but in powerlifting the key too maintain strength so that means slow weight loss and to try to maintain muscle keep protein and fat intake up and try to keep carbs down except on the heavy training days reverse it higher carbs low fat and moderate protein.

On heavy lifting days, wouldn't you want high protein?

[ayezer]

our bodies use carbohydrates for energy in especially powerlifting most efficiently for short term energy so save it for the heavy lifting days and then the next day keep protein up and carbs down your body should be in an anabolic state from heavy lifting so up the protein and fat and keep carbs down and save your higher carb days for when you are doing heavy squats benches and deads.

[ryfralic]

huh, interesting.... I guess that makes sense.

[ayezer]

Yes I learned it from bodybuilding and a degee in Nutrition and it has helped me as well/

[maxseg]

Here is my diet. Im at 318lbs.

Attachments:

[Deleted]

for cardio. are you getting your heart rate to moderate levels. it helps burn fat.
do you have break weeks or rest weeks from heavy lifting.
i do like a 6 week of strength and then 2 to 4 break weeks of moderate lifting (80% of max only)
on my strengh week i do a 50%carb / 40% protein / 10% fat
on my break weeks its either 45/45/10 or 40/50/10

you can add liquid meals. its easier on the stomach and less waste you have to carry through the day.
fruits, milk or juice is pretty much liquid

my meals are 2 proteins meal, 2 carb meals, 2 carb/ protein, 1 to 2 fruits and snack
vegetables+protein from break fest to lunch. then protein and snack towards dinner.
avoid carbs towards dinner since you dont really burn the carbs at night. since you sleep. so it becomes bodyfat.

[Deleted]

May 13, 2008 19:55:59 GMT -5 ayezer said:

Yes I learned it from bodybuilding and a degee in Nutrition and it has helped me as well/

I hope I am not hijacking this thread, it does pertain to diet/macros but more specifically metabolic adaptation. 
I am 59 years old. 5'6" 159lbs. bf 13-15%, calories about 1700 -1900, 220p, 100 c, 40 f. I cycle the macros to accommodate training days from rest days. I am sticking with these macros so I don't gain weight between now and the Nationals.

After the Nationals in october I plan on going back to my off season training for about 20 weeks. I would like to add calories slowly to improve strength, but do not want to gain weight. I must stay in the 73kg. division. 

How does one manage calories and macros to allow metabolic adaptation?

thanks in advance

Lou

[acadianlion]

Aug 14, 2015 14:56:14 GMT -5 @garagegorilla said:

May 13, 2008 19:55:59 GMT -5 ayezer said:

Yes I learned it from bodybuilding and a degee in Nutrition and it has helped me as well/

I hope I am not hijacking this thread, it does pertain to diet/macros but more specifically metabolic adaptation. 
I am 59 years old. 5'6" 159lbs. bf 13-15%, calories about 1700 -1900, 220p, 100 c, 40 f. I cycle the macros to accommodate training days from rest days. I am sticking with these macros so I don't gain weight between now and the Nationals.

After the Nationals in october I plan on going back to my off season training for about 20 weeks. I would like to add calories slowly to improve strength, but do not want to gain weight. I must stay in the 73kg. division. 

How does one manage calories and macros to allow metabolic adaptation?

thanks in advance

Lou

[acadianlion]

Sept 7, 2015 10:38:43 GMT -5 acadianlion said:

Aug 14, 2015 14:56:14 GMT -5 @garagegorilla said:

I hope I am not hijacking this thread, it does pertain to diet/macros but more specifically metabolic adaptation. 
I am 59 years old. 5'6" 159lbs. bf 13-15%, calories about 1700 -1900, 220p, 100 c, 40 f. I cycle the macros to accommodate training days from rest days. I am sticking with these macros so I don't gain weight between now and the Nationals.

After the Nationals in october I plan on going back to my off season training for about 20 weeks. I would like to add calories slowly to improve strength, but do not want to gain weight. I must stay in the 73kg. division. 

How does one manage calories and macros to allow metabolic adaptation?

thanks in advance

Lou

[acadianlion]

I may be duplicating what I just wrote, but my post appears to have disappeared. Here's my story and I recommend you consider this: Two years ago I was an unhealthy 240+ pounds. Worse my blood pressure and blood markers were all on the wrong side of where they should be. The doc thought I should lose some weight and get more exercise. I had stopped all training around 1999 when my old gym closed. Anyway, I read an interesting book by a micro-biologist named Robb Wolf. He runs a physical training business in California. His thesis is that we eat the wrong things entirely. What we should be eating is a "caveman" diet typical of the hunter-gatherer cavemen who lived before man began to sit still and become farmers. His diet was very high protein, with NO carbohydrate, NO dairy....just fresh vegetables, a little fruit and meat, fish, chicken, etc. He recommended we take his "30-day Paleo Challenge". My wife and I discussed it and we went "all in" for 30 days. Surprise, surprise! I lost 18 pounds in less than three weeks! Better still, ninety days later, I had lost more than `100 points off my triglycerides reading, my blood pressure was nearly normal, and my other blood markers were all moving back into the normal range. The doctor was astounded.

A year later, my wife sent me back to the gym and I began to train again. Last February, I set a new state bench press record for Maine (raw), and in June, pushed it up higher. This morning I weighed 192 pounds. The current raw bench press record for Maine is 187 pounds and I have plans for 2016, hoping to compete three times.

Oh, yes, the other part: I am 71 years old.

I strongly recommend you read Robb Wolf's "The Paleo Solution" and at least think about what he says. You might be surprised. I sure was.

Best of luck.

[siah5]

boneless chicken breasts eggs 100% wheat bread try haven those in your diet and have a cheat day on your rest day that way you dont get tired of your meals change it up like beef is good instead of chicken. you can buy cheap ground beef that isnt lean aslong as you drain it few times get the greese out of the beef if your shopping on a budget like most of us do. hope some of this helps