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Thread: An average diet for an Elite Powerlifter...

  1. #1
    Squat junkie Painzer's Avatar
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    An average diet for an Elite Powerlifter...

    Hi guys,
    I was showing my friend this video the other day showing the diet of Dennis James. It's basically a Super lean 3500 calorie diet, with 500g of protein and 50g of fat.

    I was wondering if one of the big powerlifters (not bodybuilders) could post up something similar, or at least write out their diet so I could get an idea of the difference in diet between someone focusing on "the look" vs Overall strength gains. It's been a big discussion between my friend and I, and something I've been wondering for a while.

    Video
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  2. #2
    Undead Evil He-Man KarlMarx's Avatar
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    Somebody had a hilarious link to the Dave Tate burger king diet. Totally crazy. The diet had like 12000 calories!

  3. #3
    Senior Member SELK's Avatar
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    I doubt many elite powerlifters really follow all that much of a diet.

    my diet yesterday

    breakfast - skipped, i hate breakfast.
    lunch - 2 subs from subway, a coke, and a few cookies
    training - ate a roast beef sandwhich between sets and had a gatoraid
    dinner - had a BBQ so had a few burgers and beers
    late night snack - made some nachos

    That is the diet of champions right there. I tracked my diet so closely for far to long, you dont get strong by drinking protein shakes, you get strong by gaining weight and lifting heavy.
    960/530/749 @ 242
    903/524/738 @ 220

  4. #4
    Senior Member Ryano's Avatar
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    The Big FAT Ugly..... 21,000 calories. Not bad for lunch.

    http://www.fatsandwichcompany.com/Champaign/index.html
    Can't wait 'til tomorrow, 'cause I get stronger every day!

  5. #5
    GFH Lones Green's Avatar
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    I've seen elite powerlifters with real strict diets, and I've also eaten cheeseburgers with elite powerlifters, who are elite, and not fat.

    Eat a lot.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #6
    Super Moderator vdizenzo's Avatar
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    This is basically how I eat when I am not gaining for shw's. I was making great progress with it. I am glad I looked this up for you. I'm going back to it in a few days. My diet now looks somewhat like this except for lots of additonal calories from Maximus, Results, fruit juices, regular soda, ice cream, candy. chips, white bread, and rolls pizza, etc. Just lots of extra cals.

    Meal
    2 egg, one half lowfat hamsteak (about 3.5 ozs), and two slices of all whole wheat bread with Smart Balance spread

    Meal
    2 scoops Nitrean with skim milk and water, 5 ALN fish oil caps

    Meal
    8-10 oz of either lean ground beef, chicken, or steak with either 1.5-2 cups of rice or 1.5 potatoes, and a serving of veggies.

    Meal
    2 scoops Nitrean with skim milk and water, 5 ALN fish oil caps

    Meal (about 1 hour before training)
    8-10 oz of either lean ground beef, chicken, or steak with either 1.5-2 cups of rice or 1.5 potatoes, and a serving of veggies.

    Workout
    I start drinking 40 ozs Gatorade, with a scoop of protein, and 8 grams of leucine while warming up. I also take an ALN multi and ETS. I continue drinking the Gatorade mix throughout my workout.

    Post Workout
    Immediately upon finishing I drink 100 grams of carbs from Ultra Fuel powder and Opticen. I take an ALN multi and ETS.
    Post-post Workout (about an hour later)
    1.5 scoops of Nitrean with skim milk and water

    Snack if I'm awake and hungry
    Snack will either be a pack of Trioplex choc chip protein cookies and a glass of skim milk or a turkey, ham, or roast beef sandwich on whole wheat bread.

    Cheat meals on this diet; I will on occassion eat bad meals, but I try to no longer let that turn into a bad day/days. My lunches are easy because whatever is prepared for dinner the night before is prepared in quantity so that I can eat it for lunch the next day--makes it really easy. Sometimes a dinner or lunch consists of hot dogs, kielbasa, tacos, etc. However, I make much healthier choices. I buy healthy one's hot dogs and kielbasa which only has 2 grams of fat per serving. The tacos are made with lean ground beef or chicken. If I am hungry I have snacks. I will eat fresh fruit, natural peanut butter sandwiches, natural peanuts, low fat cheese on crackers, rice cakes, veggie booty, and the like. I do not keep any junkfood in my house.
    Last edited by vdizenzo; 08-21-2009 at 05:09 PM.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  7. #7
    Senior Member SELK's Avatar
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    Quote Originally Posted by lonesXedge View Post
    I've seen elite powerlifters with real strict diets, and I've also eaten cheeseburgers with elite powerlifters, who are elite, and not fat.

    Eat a lot.
    I dont know if i am an elite powerlifter, i do have an elite total thouh.

    but i will say - ive never seen a powerlifter turn down a cheeseburger
    960/530/749 @ 242
    903/524/738 @ 220

  8. #8
    JERSEY IRON Brian C's Avatar
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    I like to add the the drunken 3am McDonalds Angus triple meal to my diet....Oh so good
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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    20 hotdogs+buns in 30 minutes

  9. #9
    IRL my name is Trent Hazerboy's Avatar
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    Did anyone else notice how this guy looked SUUUPPER depressed during his entire explanation? XD
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  10. #10
    Senior Member martin's Avatar
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    My basic rule is cover protein and calories and that's all that matters. If your trying to drop fat or maintain weight then carbs start becoming more important.

    I didn't turn to PL'ing to sit and eat brown rice and turkey all day that's for sure.
    Best lifts @ 226 lbs

    Squat - 903
    Bench - 573 / 617 @ 246
    Dead - 727

    Best Total - 2204 lbs @ 226 18/07/2010

  11. #11
    Senior Member Jboy's Avatar
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    That diet looked so boring and he looked bored talking about it.

    I guess thats a sacrifice you have to take if you wanna be the best.

  12. #12
    Squat junkie Painzer's Avatar
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    Thanks for all the input guys! I appreciate it!
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  13. #13
    Go Bears Pete22's Avatar
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    Quote Originally Posted by Brian C View Post
    I like to add the the drunken 3am McDonalds Angus triple meal to my diet....Oh so good
    Sub a giant burrito for the McDonald's and that's me too.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  14. #14
    Wannabebig Member
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    Quote Originally Posted by SELK View Post
    I doubt many elite powerlifters really follow all that much of a diet.

    my diet yesterday

    breakfast - skipped, i hate breakfast.
    lunch - 2 subs from subway, a coke, and a few cookies
    training - ate a roast beef sandwhich between sets and had a gatoraid
    dinner - had a BBQ so had a few burgers and beers
    late night snack - made some nachos

    That is the diet of champions right there. I tracked my diet so closely for far to long, you dont get strong by drinking protein shakes, you get strong by gaining weight and lifting heavy.
    roast beef sandwhich between sets- that's great!

  15. #15
    Senior Member AlMohr's Avatar
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    Good topic! I can't weigh in a great deal as my lifts are no where near pro lifter. But i used to eat crapy and gained strengh and size but as time went on I just felt like ****. I started eating healthy and cut some fat, as a result my training volume has shot up and I'm alot healthier. By "healthier" I mean lower bp, hr, less sweating, more sense of well-being. In the long run eating like crap isn't good for your health and I think you run the chance of burning out quicker.

  16. #16
    Addicted 2 Lifting Andre518's Avatar
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    I'm not an elite lifter and right now I have been cutting down my weight. This is what I ate yesterday. I was low on my protein in take yesterday I try to get 242-280g a day but yesterday I just got more carbs in. It happens sometime.

    Last edited by Andre518; 08-23-2009 at 09:55 PM.
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  17. #17
    The Project KarstenDD's Avatar
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    The right answer is a lot.
    Roll Tide.

  18. #18
    Senior Member
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    Quote Originally Posted by AlMohr View Post
    Good topic! I can't weigh in a great deal as my lifts are no where near pro lifter. But i used to eat crapy and gained strengh and size but as time went on I just felt like ****. I started eating healthy and cut some fat, as a result my training volume has shot up and I'm alot healthier. By "healthier" I mean lower bp, hr, less sweating, more sense of well-being. In the long run eating like crap isn't good for your health and I think you run the chance of burning out quicker.
    I was wondering why I sweat so much. Im not healthy I guess

  19. #19
    Undead Evil He-Man KarlMarx's Avatar
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    Quote Originally Posted by Brian999 View Post
    I was wondering why I sweat so much. Im not healthy I guess
    For me I'm sure its the crystal meth. I don't know if thats your problem, but it does it for me! But sure is a great weight loss/tooth loss supplement! haha.

  20. #20
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    Quote Originally Posted by KarlMarx View Post
    For me I'm sure its the crystal meth. I don't know if thats your problem, but it does it for me! But sure is a great weight loss/tooth loss supplement! haha.
    Lol that's funny. I prefer the ecoli diet, a little food poisoning will clean out about 10 lbs from your system easily in a few days ha.

    And yeah that dude looks so unhappy about what he is talking about.

  21. #21
    Addicted 2 Lifting Andre518's Avatar
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    Quote Originally Posted by Cmanuel View Post
    Lol that's funny. I prefer the ecoli diet, a little food poisoning will clean out about 10 lbs from your system easily in a few days ha.

    And yeah that dude looks so unhappy about what he is talking about.
    I would be unhappy too if 90% of what I ate came out of a cup! lol
    BW SQ BP DL Total
    283 455 365 475 1295
    272 425 345 495 1265
    229 408 275 551 1235 <---1st Meet
    Raod to 1607 Elite Total Log- http://www.wannabebig.com/forums/sho...d.php?t=131363
    http://www.facebook.com/#/AndredeJesus?ref=profile

  22. #22
    Senior Member SELK's Avatar
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    Quote Originally Posted by bluelew View Post
    roast beef sandwhich between sets- that's great!
    I can hardly ever make it through training without some food. I'm a fan of long rest periods, so maybe I just get bored
    960/530/749 @ 242
    903/524/738 @ 220

  23. #23
    BAPC - League City, TX UHCougar05's Avatar
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    Quote Originally Posted by Brian999 View Post
    I was wondering why I sweat so much. Im not healthy I guess
    I guess I am too. It could be 40 degrees outside and I could just be standing there and I'd still be sweating like a ***** in church.
    Chris Hartschuh

    My Team's Youtube Videos

    http://www.thewarehousegym.net/

    Meet PRs: 745/465/570 APF Class I @275
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