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.
Breakfast:
24 ounces of water
4 whole eggs
Diced potatoes
2 pieces sourdough bread
Greek yogurt
10 ounces of black coffee
Lunch:
24 ounces of water
Crockpot chicken breast:
Chicken breast with salsa
White rice
Black beans
Peppers
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
Salmon
Rice
Zucchini & squash
Dinner (Friday):
24 ounces of water
New York Strip or Fillet
Roasted potatoes
Asparagus
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
Curt
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