Power Eating Plan (For Strength Training

)
1. Assess calorie needs based on bodyweight
(a) Training to maintain muscle:
42 calories per kg of bodyweight
(b) Training to build muscle:
44 to 52 calories per kg of bodyweight
(c) Training to lose fat:
35 to 38 calories per kg of bodyweight
Tip: As a weightlifter, instead of dieting to lose fat, try dieting to add muscle, then two weeks
before the meet, go back to a maintenance diet using your goal weight for the calculations. This
will allow for loss of body fat without loss of muscle, strength or power. This strategy is also a good
basic diet for overweight strength trainers who want to lose body fat.
2. Calculate your protein needs
(a) Training to maintain muscle:
(b) Training to build muscle:
(c) Training to lose fat:

1.4 g per kg of bodyweight
2.5 g per kg of bodyweight
2.2 g per kg of bodyweight

3. Calculate your carbohydrate needs:
(a) Training to maintain muscle:
(b) Training to build muscle:
(c) Training to lose fat:

5 g to 6 g per kg of bodyweight
6.5 g to 7 g per kg of bodyweight
3 g to 4 g per kg of bodyweight

4. Calculate your fat needs: rest of calories (should be 25% to 30% of total)
(a) first determine the calories of protein and carbohydrate (1 g protein = 4 cal, 1 g carb = 4 cal)
(b) Then subtract those calories from the total number of calories you need for your weight
(c) Fat contains 9 calories per gram, so divide the fat calories by 9 to get grams of fat
So I will try 8 weeks in a muscle building phase and then 2 in a fat burning phase, calculating my
bodyweight at 225 and 210 respectively.
225 lbs = 102 kg
210 lbs = 95 kg
Building phase
calories: 44 x 102 = 4488 cal

Strength/Fat Loss phase
calories: 42 x 95 = 3990

Regular Fat Loss phase
calories: 36 x 102 = 3672c

protein: 2.5 x 102 = 255g (1020c)
28% of calories

protein: 1.4 x 95 = 133g (532c)
13% of calories

protein: 2.2 x 102 = 224g (897c)

carb: 6.5 x 102 = 663g (2652c)
59% of calories

carb: 5 x 95 = 475g (1900c)
48% of calories

carb: 3 x 102 = 3060g (1224c)

fat: 4488 – (1020 + 2652) = 816c
816/9 = 91g
18% of calories

fat: 3990 – (532 +1900) = 1558c
1558/9 = 173g
39% of calories

fat: 3672 – (897 + 1224) = 1551c
1551/9 = 172 g

Immediately Postworkout: 3:1 ratio of carb to protein immediately after workout

building phase: 1 to 1. Preferably in whole grains. Kleiner's muscle formula PLUS: 21g Whey protein isolate 1 c frozen unsweetened strawberries I medium banana 1 c nonfat soy vanilla milk 1 c orange juice fortified with vit A &D 436 calories 86 g carbohydrates 27 g protein 0 g fat 8 g dietary fiber Kleiner's Essential Muscle-Building Formula for Men 1 c nonfat milk 360 cal ½ calcium fortified orange juice 54g carbohydrates 1 tbsp honey 36g protein ¼ frozen strawberries 0 fat 21g whey protein isolate 1 g dietary fiber Kleiner's Muscle Building Formula 1 c strawberries 1 c nonfat yogurt 15g whey isolate 1 T honey 1 c nonfat milk 1 c calcium fortified OJ .5 to 1g carbohydrates per kg bodyweight Every 2 hours after workout: 100g of carb within 4 hours and a total of 600g within 24 hours after (i.e. 4060 g per hour).5g carbohydrates per kg bodyweight tapering phase: 0.