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Journey from Powerlifting/Strongman to Bodybuilding

MidwestViking

Member
Registered
Joined
Mar 20, 2013
Messages
77
Hey all! Let me give a little background;

College football player (o-line), I've always been a big guy. Towards the end of my collegiate career I had started to love the iron more, or at least as much, as the actual football. Soon after my football career ended, I made the transition to strongman competitions. I've done well, never placing outside of the top 3, with the exceptions of a 12th at nationals. This journey took my bodyweight up from the ~285 I played at, to 300. (I'm 6'2.5"). I tore a bicep, and decided to do some powerlifting while I recovered. Did pretty well, and ballooned up my BW while chasing an 800 raw squat. Got all the way up to 338. Felt strong and great, until I saw some pictures! This journey has been over 6 years now, and I'm sick of looking fat.

So, I know myself, and I need to compete to reach big goals. I am planning on doing a bodybuilding show to get the BF% in line. Then stay under 10% and transition back into strongman. I am looking for diet help/critique; so here is what I've started with.

6'2.5" 294
Bf-18% bod-pod, 13.2% caliper

Base Diet Plan-
Training Day:
1- 50g whey, 1 tbs natural peanut butter, 1 cup egg white
2-12oz meat(either grass-fed beef, or free range chicken) seasoned, but no added cals. Plus medium sized lettuce salad with 1 tbs EVOO+vinegar
3-same as 2
Intra-20g peptopro, 80g cyclic dextrin (start drinking during first lift, finish within 20 min post)
4-8 oz meat (same choices) 2 cups rice or sweet potato
5-1 cup egg white, 1 cup Kefir, 8 strawberries, 50g whey

1 cup of almonds snacked on throughout the day.

Non-Training Day
I take out the intra shake, no carbs with meal 4. But make it 12 oz meat, and add 2 tbs EVOO, or Macadamia oil.

Supps-
D3
CoQ10
TN-Burn (3 caps am, and at meal 3)
GLC 2000 with 2 tbs Metamucil
10 fish oil
GHRP-2+CJC w/o DAC 100/100Xwake and before bed

Cardio-
3 times/wk 20 min-intervals

Training-
4 heavy sessions with high volume (mountain dog style training)
2 lighter days for weak bodyparts (arms and calves 1 day, chest shoulders the other one)

This is my starting point. I'm interested to hear what everyone thinks. I've never done a real diet before, so I'm sure I'm missing something. I wanted to get myself to a bodpod 10%, then pick a contest and go for it.

Thanks in advance for the input.
 
Hey man. You might want to slowly up your carbs. When your weight loss stalls you will have nothing to cut from. Even at the rate of like 5-10g per week. Your weight should not go up. You will likely continue to lose. If you only up your carbs on workout days. Likewise, you can also up your carbs and lower your fats but keep your total calories the same on workout days.

Maybe I'm just a sucker for carb cycling.

It would be a good long term move to put yourself into a position to be able to cut more calories to lose weight. In my humble opinion. I'd rather cut calories from carbs than fat or protein.
 
Last edited:
I didn't edit the outline, but after asking for suggestions on the main form, I did add 2 cups of rice/sweet potatos to the preworkout meal.
 

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