PDA

View Full Version : Powerlifting Meal Plan--- Slow Lean Bulk



Seath308
06-28-14, 12:08 am
I know that to the gram/counting every macro isn't required for powerlifting diets but I feel 10 times better when I stay on a consistent macro intake. Plus it keeps me on track and keeps my body full of the nutrients I need for optimal gains.


4540 cal / 100g fat / 400g carb / 502g pro

Meal 1
4 whole omega-3 eggs – 310 cal / 21g fat / 2g carb / 25g pro
250g egg whites – 130 cal / 2g carb / 27g pro
2 La Tortilla Factory Smart & Delicious EVOO Wraps, Multi-Grain – 200 cal / 7g fat / 36g carb / 18g pro
640 cal / 28g fat / 40g carb / 70g pro

Meal 2
2 scoops Universal isolate – 280 cal / 3g fat / 14g carb / 50g pro
1.5 c FF milk – 135 cal / 19g carb / 12g pro
2 tbs natural peanut butter – 210 cal / 16g fat / 6g carb / 7g pro
625 cal / 19g fat / 39g carb / 69g pro

Meal 3
325g chicken breast, raw weight – 348 cal / 7.5g fat / 64g pro
150g sweet potato, raw weight – 129 cal / 30g carb / 2g pro
100g broccoli / green beans or 175g asparagus – 35 cal / 6g carb / 3g pro
512 cal / 7.5g fat / 36g carb / 69g pro

Meal 4 – pre-workout meal (1-1.5 hrs prior)
12 oz containers Chobani 0% Greek Yogurt, Vanilla – 240 cal / 26g carb / 32g pro
300g mixed berries – 150 cal / 36g carb
35g Kashi GoLEAN Crunch, Honey Almond Flax – 132 cal / 3g fat / 24g carb / 6g pro
4 Quaker Rice Cakes, Chocolate Crunch – 240 cal / 4g fat / 44g carb / 4g pro
1 scoop Universal isolate – 140 cal / 1g fat / 6g carb / 26g pro
902 cal / 8g fat / 136g carb / 68g pro

Meal 5 – post workout meal
2.5 scoops Universal isolate – 350 cal / 4.5g fat / 17g carb / 63g pro
1 c FF milk – 90 cal / 13g carb / 8g pro
4 white cheddar rice cakes – 180 cal / 2g fat / 32g carb / 8g pro
620 cal / 6.5g fat / 62g carb / 79g pro

Meal 6
4 small yellow corn tortillas – 160 cal / 2g fat / 32g carb / 4g pro
10 oz 96% lean ground beef, raw weight – 350 cal / 11g fat / 60g pro
1.5 oz FF cheddar cheese (Kraft) – 68 cal / 1g carb / 13g pro
1 c shredded lettuce
4 oz salsa – 39 cal / 12g carb
70g avocado – 112 cal / 10.5g fat / 6g carb / 1g pro
729 cal / 23.5g fat / 51g carb / 78g pro

Meal 7
325g chicken breast, raw weight – 348 cal / 7.5g fat / 64g pro
150g sweet potato, raw weight – 129 cal / 30g carb / 2g pro
100g broccoli / green beans or 175g asparagus – 35 cal / 6g carb / 3g pro
512 cal / 7.5g fat / 36g carb / 69g pro

N. Motta
06-28-14, 4:49 pm
Nice. Glad to see something like this as of late. Thanks Ben.

Rex
06-29-14, 10:31 am
Awesome meal plan if you ask me.

Who cares if counting macros down to the gram is necessary/required?
Being as precise as possible is definitely better than just estimating. Period!

A famous german Soccer player once said: "GOOD is not enough if BETTER is possible."

Seath308
07-02-14, 12:45 pm
Awesome meal plan if you ask me.

Who cares if counting macros down to the gram is necessary/required?
Being as precise as possible is definitely better than just estimating. Period!

A famous german Soccer player once said: "GOOD is not enough if BETTER is possible."

That is a great quote going to remember that one

Seath308
07-02-14, 12:47 pm
4 days of consistent perfect dieting so far so good!!! Can already feel a increase in overall energy through out the day