Eating for PR's

[Kuytrider]

Though it will be weeks before my PR's are threatened, I am going to seek some advice now before the time comes on diet.
Right now my diet is:

Breakfast:
50g oatmeal
tea/coffee

Mid Morning:
130g tuna
brown bread roll and butter
cheese

I then make a shake with 3 scoops of ON whey protein, milk, some peanut butter, yoghurt and banana. I drink it in 2/3 different times of the day. Pre workout and post workout or else just during the day, usually after lunch.

4 eggs (2 yolks) and tomato chunks in omlette

dinner;
chicken/tuna/beef: 150g
rice/potatoes/pasta: 100g of rice and pasta. probably 300g of potato.

Before bed:
100g cottage cheese and remains of shake

The weekends will have alterations where I may have pancakes instead of oatmeal and occasional junk food like chocolate, pizza, doritos etc.

What alterations should I make as PR's approach? I know I need to eat more anyway!

Oh I also take 2grams of vitamin C and a multivitamin a day.

[Mr.Silverback]

Typically before I go after a PR, the days leading up to it I will carb load. It varies week to week because Im a trainer and constantly busy. But in an ideal setting:

Day1-3
up my carb intake 75-100grams a day.

Day 4 (PR day)
morning
2 packets of oatmeal
toast (2 slice w/jam)
eggs 2
pan sausage 2

30mins before PR attempt another packet of oatmeal (dry w/bottle water)

This is what usually works for me in ideal settings. Hope this helps!

[BendtheBar]

If I am going to have a real big, taxing session I like to take a day to eat everything under the sun, and then on second day take cut back but still eat above maintenance. Day 3 would be the training day.

I do this because I don't want to feel like a bloated pig by eating too big the day before a hard workout.

[Pull14]

If you are not sure how your body will react (personal experience, not whats on the web), I wouldn't change much when going for a training-PR. Possibly a little more sodium, but thats about it. More food or less food, more proteins, fats, or carbs can really change how you feel/perform mentally and physically and even if it may only take 1-5lbs off (or 10-20) a failed attempt is a failed attempt.

If your set on attempting a PR (and making it), don't change a thing. But if you want to find out how the changes effect you personally and are willing to risk a possible failed attempt, experiment - cut this, add that, or maintain.

I say this because only because eating big can leave me bloated for days. When I'm feeling bloated, I often don't perform well. On the other hand many other benefit from the bloat or an extra amount of calories/macros. Me personally, eating normal on the days leading up to the attempt and eating 1-2 light meals before the attempt works best for me.

[big valsalva]

Originally Posted by Kuytrider

Though it will be weeks before my PR's are threatened, I am going to seek some advice now before the time comes on diet.
Right now my diet is:

Breakfast:
50g oatmeal
tea/coffee

Mid Morning:
130g tuna
brown bread roll and butter
cheese

I then make a shake with 3 scoops of ON whey protein, milk, some peanut butter, yoghurt and banana. I drink it in 2/3 different times of the day. Pre workout and post workout or else just during the day, usually after lunch.

4 eggs (2 yolks) and tomato chunks in omlette

dinner;
chicken/tuna/beef: 150g
rice/potatoes/pasta: 100g of rice and pasta. probably 300g of potato.

Before bed:
100g cottage cheese and remains of shake

The weekends will have alterations where I may have pancakes instead of oatmeal and occasional junk food like chocolate, pizza, doritos etc.

What alterations should I make as PR's approach? I know I need to eat more anyway!

Oh I also take 2grams of vitamin C and a multivitamin a day.

I don't really have anything to contribute, but I was looking at your sample diet, and got to wondering...where's your protein at breakfast? I like the cottage cheese before bed. A little tip too. Try a spoonful of peanut butter mixed in with that. Awesome taste sensation.

Anyway, good luck to you!

[kitarpyar]

Originally Posted by big valsalva

where's your protein at breakfast?

It would be easy enough to get some protein if he takes the oatmeal with a good amount of milk. I do that occasionally, get in some protein, and the oatmeal with milk tastes better too (for me at least).

[Kuytrider]

Yeah I take oatmeal with milk and raisins. Can't eat a great deal in mornings because of my medical condition. I expel enormous amounts of mucus throughout the day but morning is worst. If I eat a big breakfast, I often get sick afterwards. I could try protein powder in the oats I guess but that's it. EVen eggs in the morning can cause me to react badly but they are good in the afternoon.

[Fazc]

How many calories and protein is all that?

[Kuytrider]

Originally Posted by Fazc

How many calories and protein is all that?

Trying to calculate (by rummaging through the kitchen for exact readings) and I think between 200-230g protein and 2300-2500 calories. Protein seems pretty good, not sure about the calories.

[Fazc]

Protein levels are fine, once you're in PR territory I'd bump up the calories to 2800-3000 mainly from fat/carbs.

A good amount of fat is beneficial in the diet, so your body can maintain high levels of testosterone.