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Curt’s Meet Prep Nutrition

posted on December 8, 2022

I’m currently 10 weeks out from my next Powerlifting competition. During this time, I always adjust my diet to fit my goals and needs for strength, hypertrophy, and recovery. Below is a sample of my day to day nutrition intake for the last few months leading into a competition. This is still very similar to what I consume even outside of competition prep, just with slightly increased protein and carbs. Keep in mind, this is what I’ve found to work best for me and my body. When I consume food, it is simply to nourish my body for performance, and rarely for actual enjoyment, which is why it is very simple and routine. I don’t always enjoy this, however, it’s just one less variable that I have to worry about as I’m focused on being the best athlete that I can be. 



24 ounces of water

4 whole eggs

Diced potatoes

2 pieces sourdough bread

Greek yogurt

10 ounces of black coffee



24 ounces of water

Crockpot chicken breast:

Chicken breast with salsa

White rice

Black beans



Pre workout snack:

24 ounces of water

Cream of rice

2 splenda packets

Drizzle of honey


Intra workout:

Granite intra workout w/ BCAAs, EAAs, Cluster Dextrin, and Electrolytes

Post workout shake:

4 ounces of milk

8 ounces of water

2 scoops of Whey protein

1/2 cup of oats

1 banana

Handful of strawberries


Dinner (Monday & Wednesday):

24 ounces of water

Taco bowls

Ground beef

Hard shells

Shredded lettuce

Diced tomatoes

1 Avocado

Shredded cheese

Taco sauce


Dinner (Tuesday & Thursday):

24 ounces of water



Zucchini & squash 


Dinner (Friday):

24 ounces of water

New York Strip or Fillet

Roasted potatoes



Dinner (Weekends):

24 ounces of water

Occasional beer, wine, or cocktail depending on occasion

Leftovers or a fun restaurant date

Night time snack:

12 ounces of water

Greek yogurt with Granola




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