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Powerlifting Diet for Rock Hard Abs
The Rich Daniels Way
Powerlifting Bench Press Techniques
Submitted by: Richard Daniels
seems a lot of people want the ripped abs and the power to go with it.
In this article I will show you how I compete as a powerlifter and look
like a bodybuilder. I have been lifting now for 14 years. It started like
some, with the old school style of "bulking" to put on size
and strength. I added some strength, but a lot of fat to go with it. Over
the years I played with different diets and training programs trying to
lose fat, increase muscle, and get stronger. Well I have come up with
a simple plan that worked for me and helped me break the Florida state
record in the deadlift. I eat pretty much like a bodybuilder and train
with methods used by the famous "Westside Barbell". I have used
their methods along with old school training and even some bodybuilding
exercises added in. The diet I have put together is tailored to meet my
body type and training needs. I don't believe there is a "one size
fit's all " diet out there that is for everyone. You must learn your
body and adapt the diet to fit your body's needs.
Here is the diet I use 8 weeks out from a powerlifting contest to maximize
fat loss and minimize muscle loss:
meal 1: 8-10 egg whites,1/2 cup oatmeal,1 pc fruit
meal 2: protein shake or 2 can tuna
meal 3: 8 oz. skinless boneless chicken,1 cup green beans
meal 4: protein shake or tuna
meal 5: 6 oz. ground turkey,1/2 cup cooked brown rice
meal 6: protein shake or tuna
meal 7: 8 oz whiting,1 cup green beans or broccoli
The basic foods I stick with for the meals are tuna, egg whites, turkey,
chicken, protein shakes,and whiting(fish low in fat). I keep fruits in
the morning and vegetables at night. I avoid high GI carbs and late night
carbs. At 8 weeks out I cut out all junk foods and make diet number one.
Supplementing flax seed oil and other sources of polyunsaturated fats,
helps to make sure I recieve the necassary amounts of good fats in my
My training as I said is tailored to my training needs. I have a day for
speed bench and speed squat. Seventy two hours later I have what is called
a"max effort" workout for the bench and squat/deadlift. How
do I know it works? I had no previous training in the deadlift. I had
competed in the bench press for years, but one year I was resting from
a shoulder injury. I had the bug to compete so I attacked the deadlift.
My best off the floor was 365 at 180. After a few months of some goodmornings
and rev-hypers I pulled 425. I knew this was nothing to brag about but
it was progress. Well by the time I did my first deadlift contest a year
had passed and I pulled 525 at 180 in front of the judges. That was March
of this year. A few weeks later in May I dieted down and pulled a Florida
state record 515 at 160. That same meet I actually pulled a 530 but got
red lighted on a technical. Bottom line, I had put together a program
that increased my strength and at the same time reduced my bodyfat.
"Motivation and discipline is the key to all success"
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