J
JRR
Guest
I am 41 year old competitive powerlifter. I finished 47th in the USA in 2004 in the 220lb bench press class. 6th in the USA in the Master's Division for the same lift. I mention this merely to point out that I take what I do seriously, and I need to take my diet a little more seriously. When I compete, I am normally 219 at weigh in at about 14% BF. Currently I stand at 203lbs and 11.5% BF. I am looking to compete in the 198's, and would like to be around 8% BF. I am not the typical powerlifter that carries loads of excess weight.
Here is my typical daily diet:
Meal 1---40g protein shake with raw rolled oats, (1/4 cup milk and the rest water), mixed with a couple of strawberries OR (1) protein bar 30g protein w/ 15g varbs roughly.
Meal 2---(6) scrambled eggs w/ yolks and (2) orders of sausage OR, 7oz tuna mixed w/ mustard.
Meal 3---PWO shake similar in makeup to my breakfast shake w/ the addition of (2) tbps. of natural peanut butter.
Meal 4---10 oz of lean steak or chicken with a (2) links of dinner sausage. (1.5) cups of either broccoli or asparagus.
Meal 5---(3) tbps. peanut butter.
Fluids ED are Crystal Light / diet soda, water, coffee (black).
Alchohol intake / week is maybe a beer or a couple of glasses of wine with dinner, and, 4-5 drinks on the weekend on a Friday or Saturday. One day / week I will have a cheat meal at dinner.
I train up to heavy singles on the bench and squats. The rest of my work is roughly an intensity of 65-75% of 1RM for reps. I train with weights 5-6 days / week with the lifting portion of gym time lasting no more than 75 minutes. I also perform cardio (elliptical) 4-5 days / week for 40 minutes at 80%.
I know the #1 killer is alchohol, but what additionally can you comment on for me to acheive my goals.....198lbs at 8% BF.
Here is my typical daily diet:
Meal 1---40g protein shake with raw rolled oats, (1/4 cup milk and the rest water), mixed with a couple of strawberries OR (1) protein bar 30g protein w/ 15g varbs roughly.
Meal 2---(6) scrambled eggs w/ yolks and (2) orders of sausage OR, 7oz tuna mixed w/ mustard.
Meal 3---PWO shake similar in makeup to my breakfast shake w/ the addition of (2) tbps. of natural peanut butter.
Meal 4---10 oz of lean steak or chicken with a (2) links of dinner sausage. (1.5) cups of either broccoli or asparagus.
Meal 5---(3) tbps. peanut butter.
Fluids ED are Crystal Light / diet soda, water, coffee (black).
Alchohol intake / week is maybe a beer or a couple of glasses of wine with dinner, and, 4-5 drinks on the weekend on a Friday or Saturday. One day / week I will have a cheat meal at dinner.
I train up to heavy singles on the bench and squats. The rest of my work is roughly an intensity of 65-75% of 1RM for reps. I train with weights 5-6 days / week with the lifting portion of gym time lasting no more than 75 minutes. I also perform cardio (elliptical) 4-5 days / week for 40 minutes at 80%.
I know the #1 killer is alchohol, but what additionally can you comment on for me to acheive my goals.....198lbs at 8% BF.
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