Powerlifting diet

for true powerlifting you are going to want to put on fat, but for powerbuilding....lean gains. Seriously. Especially if you are lifting 3-4 days a week. The carb cycling, calroie cycling, high protein and carb backloading work and work really well to allow one to gain lean mass only. And martin is a damn good powerlifter in his own right.

for the diet-

Goto here

plug in all info

3 day split

Calories
Workout Days=+50%
Rest Days=-20%

Macros-P/C/F
Workout Days-45/40/15
Rest Days-40/5/55

4 day split

Calories
Workout Days=+40%
Rest Days=-25%

same macros


rules-

16/8 fasting

on lift day at least 60% of calories must come post workout

rest day carbs come from green veggies only

Carbs on workout day-50-75g preworkout, rest come post workout mainly from starchy carbs

45 min walk in the morning if possible and in afternoons on rest days if possible(just a stroll around neighborhood, don't stress on this.)

10min of HiiT max only on lifting days, post workout.

thats it, do this and you will gain about 1/2# a week all lean gains.

no doubt you can do it without putting on much fat but a true powerlifter is not going to hold down calories at the expense of strength unless they are trying to make a weight class.

and yea the Lillibridges are juiced to the gills, nothing wrong with that, but what they do is not going to work for a natural lifter atleast diet wise. There lifitng system is very good though. Not for me, but it works.