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Post by hjp on Apr 14, 2013 13:03:11 GMT 10
To all the lifters out there who are comfortably within their weight classes, how does your diet differ the day before/week of a meet? Calories increased? Carbs increased? Nothing changes? Interested in some thoughts, asked on FB an thought I would see what you guys think too.
As a note... I'm having a bit of a play around before squats tomorrow smashing a heap of extra carbs (rice) than normal throughout today an tomorrow morning to see if I get any perceived benefit for the session tomorrow afternoon.
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Post by webby on Apr 14, 2013 13:34:17 GMT 10
In for answers, I will be asking advice on the opposite though soon lol.
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Post by hawkeye on Apr 14, 2013 14:37:00 GMT 10
I have no where near the experience of some here but I find if I change too
Much I feel crap. I'm a creature of habit so eating normally and feeling relaxed has beaten having extra carbs caffeine and feeling wound up. Some of my best training sessions have been after a shocking day at work with not enough food.
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Post by hjp on Apr 15, 2013 22:01:07 GMT 10
Went pretty well today an felt strong (aside from something that upset my gut a little, I'm guessing the fish from last nights dinner). Hit what were essentialy my old pb's for doubles. Could just be all the good training lately but I do think I will slightly increase calories (in the form of carbs/rice) the day before CD's. Not as extreme as I did yesterday but enough to notice.
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Post by drsquat on Apr 16, 2013 16:36:07 GMT 10
wow, i could talk on this for a LOOOOONG time. but basically hawkeye hit nail on head, if you been training well and hard, dotn change too much. !!!1 but here are soem basic things to help ALL the time, they seem basic but work really well.
1) BREATH, yes, practice soem diaphragmatic breathing, recovery is oxygenation and do soem between sets. you DIE in 3 mis without oxygen ;-)
2) HYDRATE: bigger guy n training hard 4-5litres a day is a must, more if you work in labor jobs. Every cell needs oxygen and water to repair. you die in dasy without water.
3) ALKALISE: hard training and higher protein intake plus other acid shit like caffeine, processed foods etc make u very acidic, this impairs recovery A LOT!!! get a green drink like super greens and have every morning AND in post workout shake
4) ESSENTIAL FATS: at least 2 up to 4 tablespoon of quality fish oil or udo oil or soemthing similar a day. FATS = HORMONES plus a million other things, especially joints.
5) OK, now we get to food finally! lol, all of the above need to be STAPLES for any good nutirtion to work well. Pretty basic, for most eat balanced protein/carb/fats, eat 90% real food not processed crap. eat mostly FOOD , NOT suppleemnts. pertty easy eat lots of frsh produce, monitor your weight, if u wanna gain up the portions, lose drop the portions BUT MONITOR YOUR WEIGHT. loads of green foods. Hormone free n processed free meats.
6) aerobic base: yes AEROBIC lol, liftign mainly anerobic BUT sessiosn for for 2 hours or so and comps for three hours, u need recovery and that need lots of oxygen around the body PLUS more mitochondria means better oxygenation at rest measn faster recovery. 3 sessiosn a week for 30 mins at 180- age heart rate.
lol, i hope that helps. Finally on comp day, if you taper well and do the above, you will be firing on ALL cyclinders and keep the same routine you would have into a big training session !!!!
Hope that helps a bit mate
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Post by hjp on Apr 16, 2013 18:27:06 GMT 10
Cheers for the input mate! Much appreciated  |
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Post by webby on Apr 16, 2013 22:02:21 GMT 10
nice right up mate
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Post by jrd on Apr 16, 2013 22:15:05 GMT 10
Kebabs
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Post by alexpowell on Dec 30, 2013 22:41:42 GMT 10
Old thread I know but this is my experience with 2h weigh in
I keto diet and am fully keto adapted which is step number 1
Step number 2 is big carb meal sunday before meet and start water load, 9L a day
step 3, no more sodium from monday onwards, I was 78kg here in morning
throughout week, calories very, very high but no carbs from monday onwards. remember I am keto adapted so i have no energy issues
this is usually 2-3kg of chicken wings a day, giving me 4400-6600kcal a day
day before meet, I wake up and assess my weight. I was 73kg so had a very small carb up of potatoes for minimal water retention. 1g/lb of body weight so 1kg of potatoes for me
No more food through day, water cut out at 5pm but lots of protein shakes until 5
Wake up morning of meet, weigh in at 72kg, overshot the mark by 3kg. Ate big bag of chips covered in salt, drank 3L of water + electrolytes and a litre of ice cream. Was 76kg by the time I hit the platform and 78kg by end of meet
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Post by battler on Jan 6, 2014 12:47:23 GMT 10
To all the lifters out there who are comfortably within their weight classes, how does your diet differ the day before/week of a meet? Calories increased? Carbs increased? Nothing changes? Nothing changes for me. Most importantly, I only eat safe foods that I cook myself and I know won't give me any remote chance of a stomach upset. |
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Post by spotterloader on Jan 6, 2014 14:44:35 GMT 10
McDonalds and an immodium
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