Strongman diet

[Mechanic]

Hey guys I'm looking for advice on a diet for strongman. Right now I have a shake in the mourning that consisted of 1/2 cup egg whites,250mg of Greek yogurt, a banana, 3 teaspoons of peanut butter, and 1 cup 3.25% whole milk. Then a protein shake mixed with whole milk and a piece of fruit for first break, lunch is just a big serving of whatever I had the night before, third break is same as first then unusually and up not eating until I train. At around seven at night have some bcaa during training then eat when I get home and go to bed.

What I am looking for is advice on getting my diet at around 4500 cals and any advice on foods to eat. I guess I should let you know I have no idea how to count calories or anything I just eat, back when I was powerlifting I put on
weight from drinking 4 litres of milk a day + 3 stack of Oreos and 3 weight gain shakes on top of normal food so that is my experience in dieting haha.

[951thompson]

Hey guys I'm looking for advice on a diet for strongman. Right now I have a shake in the mourning that consisted of 1/2 cup egg whites,250mg of Greek yogurt, a banana, 3 teaspoons of peanut butter, and 1 cup 3.25% whole milk. Then a protein shake mixed with whole milk and a piece of fruit for first break, lunch is just a big serving of whatever I had the night before, third break is same as first then unusually and up not eating until I train. At around seven at night have some bcaa during training then eat when I get home and go to bed.

What I am looking for is advice on getting my diet at around 4500 cals and any advice on foods to eat. I guess I should let you know I have no idea how to count calories or anything I just eat, back when I was powerlifting I put on
weight from drinking 4 litres of milk a day + 3 stack of Oreos and 3 weight gain shakes on top of normal food so that is my experience in dieting haha.

What's your stats, hight? Weight? Age? Bodyfat?

What is your goal? Cutting or gaining? Or just strength gains?

Are you natural or do you juice?

What is your training regime?

Do some reading on counting micros, (carbs, protein, fat and total calories) if you have a smartphone you could download a calorie counting app (myfittnesspal is the one I use)

check out some of the stickies, some decent info.

[Mechanic]

I'm 6' 2", about 235lbs,24 years old, and body fat around 25-30%. I am mostly concerned with eating for strength and size as being in strongman I'm pretty sure I need to be much heavier to be competitive and so far I am natural I wouldn't plan on getting gear until I am sure this is the sport for me and I'm ready to go that route, also my training handled by I well known Strength coach and consists of squats deads bench and overhead soon to be getting into events more and more.

[951thompson]

I'm 6' 2", about 235lbs,24 years old, and body fat around 25-30%. I am mostly concerned with eating for strength and size as being in strongman I'm pretty sure I need to be much heavier to be competitive and so far I am natural I wouldn't plan on getting gear until I am sure this is the sport for me and I'm ready to go that route, also my training handled by I well known Strength coach and consists of squats deads bench and overhead soon to be getting into events more and more.

1st thing you need to do is learn how to count micros.

At 30% you have around 165lb LBM

1.4g protein x 165lb = 214g protein = 856cal

2g carb x 165lb = 330g carb total 1320cal

100g fat x9 = 900 cal

214pro. 330carb 100 fat total calories 3076kcal

This puts you in a surplus of around 500cal you should gain, maybe alittle fat also, but the added fat I've added is to boost your hormones, particularly testosterone.which will help with your goal.

Keep your food choices clean, complex carbs and unsaturated fats

Read some of the stickies to help you learn about food choices.