1

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Paleo and Powerlifting

Answered on August 19, 2014
Created May 10, 2013 at 10:58 PM

Hey guys,

Whilst there has been some discussion on the topic above listed, I am yet to see any conclusive recommendations. How does the dietary requirements of a power athlete, specifically, a power lifter, alter from traditional recommendations? Currently I am 103 kg and need to cut down to about 93kg for a meet in December, but obviously need to gain or atleast maintain strength. How would one go about this in a paleo/primal context?

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on June 12, 2013
at 03:02 PM

boo for egg whites...the yolk is the best part!

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 14, 2013
at 12:27 AM

I've personally gravitated toward carb cycling with some CBL principles. Rest days (usually means HIIT or bodyweight stuff lol) I keep under 150g of carbs. Upper body and intense HIIT days I keep at about 200g. And one day a week for my widowmaker squat session I get about 300g. I've also put about 50g of carbs back in my pre workout meal becuase my performance suffers without it. Tinker, tinker, tinker, and find what works for you.

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on May 13, 2013
at 04:32 PM

Well you would have to eat carbs on rest days then. You could try backloading everynight by eating a moderate amount of mid gi carbs every night. Or you could could try IF, skip breakfast then eat 2/3 meals with carbs tapering off in the evening. The other option left is just do a mid carb diet, with a normal calorie deficet (normal approach to weight loss).

B6cd0741b61211127bf236c4e66d5dcd

(5)

on May 13, 2013
at 07:30 AM

see my below response in regards to my issue with CBL, otherwise this sounds like a great and viable option, thanks!

B6cd0741b61211127bf236c4e66d5dcd

(5)

on May 13, 2013
at 07:29 AM

this sounds promising indeed. I have tried this protocol, but find i do very, very poorly on the recommended VLC diet on rest days. Irrespective of how much fat i eat etc. I cannot seem to not feel extremely uncomfortable going completely zero carbs on rest days. How would you address this issue? On training days, CBL is perfect. I have the ebook and have read multiple times. I just cannot rationalise how to account for rest days in my circumstance

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 12, 2013
at 12:28 AM

Paleo is macronutrient agnostic and can be used to support any body composition goal, whether it is losing fat or gaining muscle.

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on May 11, 2013
at 07:09 PM

meant carb not crab lol

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on May 11, 2013
at 07:08 PM

it may be difficult to build muscle going low carb all the time, but paleo does not have to be low carb (even though most people think it is). In fact the majority of hunter gather groups (what paleo eating is based on) eat at least 22% crab and some as high as 40%.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 11, 2013
at 04:01 PM

I've done relatively low fat paleo diets in the past. Beans and tubers as starches, along with fruit if you want i guess. Then just lean meats is all.

B6cd0741b61211127bf236c4e66d5dcd

(5)

on May 11, 2013
at 02:52 PM

Thanks for the advice. I actually work for a professional bodybuilder, although he, and many of his counterparts, are proponents of very low fat diets. This doesn't necessarily seem conducive to a paleo approach? Even if paleo sour wa are used, they seem stuck in the bro science dogma

B6cd0741b61211127bf236c4e66d5dcd

(5)

on May 11, 2013
at 02:51 PM

Care to elaborate on this position or offer some justification?

2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on May 11, 2013
at 12:11 AM

... he needs to cut?

  • B6cd0741b61211127bf236c4e66d5dcd

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8 Answers

1
2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 11, 2013
at 11:51 PM

Your goal of dropping about 10kg is definitely achievable. I personally have lost 60lbs in about 8 months while increasing my strength. I would recommend checking out Keifer's Carbbackloading, reading some of his articles on athlete.io, and staying away from Leangains. IF is great for leaning out but I don't think it is optimal for strength performance. A more carbbackloading approach where you keep carbs until just peri and post workout is much more ideal. Some basic carb cycling will also be very beneficial. And in terms of doing this in a Paleo manner: I think you will have better results than someone who used conventional foods. Paleo/Primal is mainly about food choices and optimizing health. You can use these food choices to achieve any goal. Enough rambling, here's an example. TRAINING day: wake 0700- coffee w/ coconut oil until 1030. 1030: 5 whole eggs, broccoli, 1 chicken breast, 1400: 8 oz grassfed beef, large salad, 1600-1700 train: 30 whey, 10g leucine, 30g dextrose during,1800: 8oz lean chicken, 100g carbs from white rice, 1930: 8oz grassfed beef, 1 large sweet potato, veggies. I just freeballed the amounts to give some food choice and nutrient timing ideas. Hope that helps.

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 14, 2013
at 12:27 AM

I've personally gravitated toward carb cycling with some CBL principles. Rest days (usually means HIIT or bodyweight stuff lol) I keep under 150g of carbs. Upper body and intense HIIT days I keep at about 200g. And one day a week for my widowmaker squat session I get about 300g. I've also put about 50g of carbs back in my pre workout meal becuase my performance suffers without it. Tinker, tinker, tinker, and find what works for you.

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on May 13, 2013
at 04:32 PM

Well you would have to eat carbs on rest days then. You could try backloading everynight by eating a moderate amount of mid gi carbs every night. Or you could could try IF, skip breakfast then eat 2/3 meals with carbs tapering off in the evening. The other option left is just do a mid carb diet, with a normal calorie deficet (normal approach to weight loss).

B6cd0741b61211127bf236c4e66d5dcd

(5)

on May 13, 2013
at 07:29 AM

this sounds promising indeed. I have tried this protocol, but find i do very, very poorly on the recommended VLC diet on rest days. Irrespective of how much fat i eat etc. I cannot seem to not feel extremely uncomfortable going completely zero carbs on rest days. How would you address this issue? On training days, CBL is perfect. I have the ebook and have read multiple times. I just cannot rationalise how to account for rest days in my circumstance

1
5e5ff249c9161b8cd96d7eff6043bc3a

(4713)

on May 11, 2013
at 09:24 PM

Check out leangains.com

In short you eat in an 8 hour window, always high protein and going high fat low carb at a caloric deficit on your rest days for fat loss purposes and either maintenance or slightly over on workout days of high carb low fat for muscle growth purposes. This assumes a 3 day a week lifting schedule. Should work well for your purposes.

Rippedbody.jp is also a good resource on the method.

1
67c3a0cf0d403aef53d8f39961ad2465

(20)

on May 11, 2013
at 09:05 PM

I believe this is a great example of where intermittent fasting would be ideal. I've never tried it myself but have read a great deal about weight lifters being able to cut their weight without sacrificing muscle mass.

1
1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on May 11, 2013
at 07:06 PM

not much advice yet in the thread.

Ye, its a good idea to just look at how people cut normally like marcos, calories etc. then just use paleo approved foods.

The way i would cut is going low carb, but with some fast carbs around workouts, probably mostly after. some form of carb cycling is the best way to cut and maintain strength.

A rough plan, breakfast/ preworkout meals - protein and fat only (greens veggies ok), then workout, post workout meal lots of fast carbs and proteins (probs whey), then after an hour or so after decent meal with protein, some carbs and fat

non workout days, keep it low carb, just protein, fat and a decent amount of veggies, maybe at little carb in the evening like a sweet potato. Depends on how much you workout. For example, if you only workout twice a week and go low carb on rest days, your glycogen levels will be pretty low by the time you hit your next workout, so you may need some carbs the night before to fuel tomorrows workout. However, if you workout a lot then you will be getting post workout carbs on most days so your glycogen levels would be ok.

I think using carbs in various ways in the best tool anyone has for weight loss, along with weight lifting.

Basically, after all this waffle, look up carb back loading, and do it paleo if you like.

B6cd0741b61211127bf236c4e66d5dcd

(5)

on May 13, 2013
at 07:30 AM

see my below response in regards to my issue with CBL, otherwise this sounds like a great and viable option, thanks!

1
929568ff8ad195b09f6a522de4b3e5ab

on May 11, 2013
at 02:57 PM

Im a Paleo bodybuilder and physique competitor that has lost over 140lbs adopting the paleo lifestyle; grassfed beef and egg whites will be your best friend! Building lean muscle mass will not be as hard as you think! Keep Beasting

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on June 12, 2013
at 03:02 PM

boo for egg whites...the yolk is the best part!

1
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 11, 2013
at 12:33 PM

You're trying to cut 22 lbs in just under 7 months while gaining strength. I think first you need to talk to some bodybuilders or powerlifters and see how they'd do that in a non-paleo way. Then when you find out, just try to keep the macros and play with the food sources.

B6cd0741b61211127bf236c4e66d5dcd

(5)

on May 11, 2013
at 02:52 PM

Thanks for the advice. I actually work for a professional bodybuilder, although he, and many of his counterparts, are proponents of very low fat diets. This doesn't necessarily seem conducive to a paleo approach? Even if paleo sour wa are used, they seem stuck in the bro science dogma

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 11, 2013
at 04:01 PM

I've done relatively low fat paleo diets in the past. Beans and tubers as starches, along with fruit if you want i guess. Then just lean meats is all.

-1
A5bb0190e1b27c1a60903af61a449c83

on May 10, 2013
at 11:16 PM

EAT. EAT. EAT. And then eat some more. You'll gain.

2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on May 11, 2013
at 12:11 AM

... he needs to cut?

-2
Cae27c561872e4d2514aa2da5c59f4cd

on May 11, 2013
at 12:40 PM

It very difficul to build muscles on Paleo

2edfcc5c8044bbb4f22ba6ea4289f592

(1398)

on May 12, 2013
at 12:28 AM

Paleo is macronutrient agnostic and can be used to support any body composition goal, whether it is losing fat or gaining muscle.

B6cd0741b61211127bf236c4e66d5dcd

(5)

on May 11, 2013
at 02:51 PM

Care to elaborate on this position or offer some justification?

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on May 11, 2013
at 07:08 PM

it may be difficult to build muscle going low carb all the time, but paleo does not have to be low carb (even though most people think it is). In fact the majority of hunter gather groups (what paleo eating is based on) eat at least 22% crab and some as high as 40%.

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on May 11, 2013
at 07:09 PM

meant carb not crab lol

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