Thread: contest diet

Hi there iam currently training for a amature strongest man contest im on the juice but my eating has been crap for ages now i wanted to know what the main foods i should be eating are like proteins ect, i aint to bothered if i dont look lean i just want to eat for strengh if that makes sense

Cheers

Originally Posted by bench

Hi there iam currently training for a amature strongest man contest im on the juice but my eating has been crap for ages now i wanted to know what the main foods i should be eating are like proteins ect, i aint to bothered if i dont look lean i just want to eat for strengh if that makes sense

Cheers

1. Get enough protien to fill your needs (~1-1.5g per pound lean mass... or if you do 1.2 x total weight it is usually close enough for most people). Things like:
Lean meats (at least 92% FF) - Lean beef, lamb/mutton, pork
Lean game meats - buffalo, ostrich, deer
Poultry - chicken breast, turkey breast etc...
Seafood - tuna, salmon, sardines, fresh or frozen fish, prawns/shrimp etc.
Whole eggs
FF/low fat dairy

2. Get enough EFAs - 6 to 10g of fish oils a day is enough to cover it.


3. Eat enough vegetables - a minimum of 5 serves a day but the more the better.

4. Ensure you get good pre and PWO nutrition (good mix of carbs and proteins)


Then the rest is just a matter of adding healthy carbs (grains, legumes, stachy vegetables, fruits) and some more fats (olive oil, avocado, nuts and seeds) to fill in your daily calorie requirement. [I would ensure you keep the carbs slightly higher if you are aiming for good strength - unless you have horrible insulin sensitivity...]