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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 10-27-2013, 01:20 PM   #1
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Default Powerlifting Dieting

Hey guys I'm new to the sport but am hoping to start competing in 2014. I've still got some raw numbers on my lifts but I'd like to know how I should be eating. I know I'd like to keep my weight down to be in a lower weight class and i know a lot of guys do some sort of fasting a week from a meet.

I'm 5'6" right now, 19 years old, and weigh around 158. I wanted to know if you guys could give me some advice, post an article, or post a link to another thread.

I also have a question, is it essential that I need loads of calories to get stronger? I know BTB always feels stronger when he eats like crazy. But I was wondering if this was the case for everyone. Because I know "The Ant" from Animal is a pretty small and lean dude but lifts pretty heavy. Also my best squat was when i was a freshman in high school and only weighed 120 but squatted over 250. But maybe things have changed?

Thanks for all the help guys it's always appreciated
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Old 10-27-2013, 01:55 PM   #2
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Default Powerlifting Dieting

I would say that the average competitive powerlifter at your height is somewhere between 181 and 198lbs class. You can get stronger without eating in a surplus and gaining weight but it's a lot harder, takes longer and is not guaranteed to work. Personally I would suggest gaining weight in stages. I would aim to put on 20lbs or so as quickly as possible. Eat whatever you can but get your weight up. The only caveat I put on is to keep protein high: 30grams minimum per meal.

Once the weight is there I want you to eat to maintain that weight for a month or two or more. During this time you will watch a subtle recomp happen as you lose some bloat and gain some more muscle. Eventually you will level out and can decide where to go next. That extra 20lbs of bodyweight will give you many more lbs on your total and will have you feeling stronger I'm sure.
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Old 10-27-2013, 02:08 PM   #3
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I would say that the average competitive powerlifter at your height is somewhere between 181 and 198lbs class. You can get stronger without eating in a surplus and gaining weight but it's a lot harder, takes longer and is not guaranteed to work. Personally I would suggest gaining weight in stages. I would aim to put on 20lbs or so as quickly as possible. Eat whatever you can but get your weight up. The only caveat I put on is to keep protein high: 30grams minimum per meal.

Once the weight is there I want you to eat to maintain that weight for a month or two or more. During this time you will watch a subtle recomp happen as you lose some bloat and gain some more muscle. Eventually you will level out and can decide where to go next. That extra 20lbs of bodyweight will give you many more lbs on your total and will have you feeling stronger I'm sure.
I was 161 a while back but my family was concerned i was gaining weight to quickly but I knew my strength was going up. So I guess I'll keep up the weight gaining and try to get around 170-180. Thanks for the advice Ltl. Glad to know I can eat, not eating as much as been killing me haha
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Old 10-27-2013, 04:20 PM   #4
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I was 161 a while back but my family was concerned i was gaining weight to quickly but I knew my strength was going up. So I guess I'll keep up the weight gaining and try to get around 170-180. Thanks for the advice Ltl. Glad to know I can eat, not eating as much as been killing me haha
Just remember that the extra food will have you looking like crap as you eat up but once you hit goal weight, that will level out nicely.


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Old 10-27-2013, 05:52 PM   #5
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Just remember that the extra food will have you looking like crap as you eat up but once you hit goal weight, that will level out nicely.


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Okay I was hoping that was the case but I wasn't sure. Thanks for the reassurance Ltl
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