Hi guys, so I've been training for powerlifitng for the past year and a half and so far my training is going well, but from the feedback from another forum thread I started my diet needs attention. I've got a meet coming up at the end of next month so I'm busy with my meet prep program at the moment (running Sheiko MS-CMS Prep for those interested). My stats are as follows: height 174 cm, weight 80 kg (competing in 82.5 kg class), bf around 10% (this is a guess, but I am very lean).
In terms of diet, I don't have a lot of experience with creating a meal plan, but based on what is available on this forum as well as diet forums from JTS and EliteFTS I've put together something I think is okay. I would really appreciate any advice or opinions from you guys. Here is a sample from this past week:
Morning:
breakfast (6:30 am): 4 whole eggs (extra large) scrambled + 75g Futurelife in 100 ml full cream milk.
snack (9 am): 1 cup raw oats in 100 ml full cream milk with a banana and rooibos tea (no sugar)
(11 am): 100g greek yoghurt + 30g whey protein from this coming week for some extra protein.
Afternoon:
lunch (12:30 pm): 2 PB and J sandwiches on wholewheat bread and 2 granadillas (I've got fucking tons of these from my granadilla vines)
pre gym meal (3:30 pm): 150g grilled chicken breast with 1 cup (cooked) brown rice
training (4:30): 1 apple directly before and intra workout + 5 g creatine during
Evening:
post workout (around 8 pm): 60 g whey protein + 5 g creatine + 10 g grape seed extract + 15 g maca powder + 0.5 cup raw oats + 1 tablespoon coconut oil + 300ml full cream milk
supper (9 pm): 180 g grilled beef steak + 200 g carrots
From my meal tracker this gives me around 3650 kcals from:
+- 250g protein
+- 300g carbs
+- 150g fats
In terms of PED's I'm only using SARMs: Rad140 @ 10mg ed and will start lgd4033 @ 10mg ed from monday (I compete in an untested fed so no problems there).
