Diet and Training Tips

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Snack time! Puttatas and eggz

We like to give out as much training information as we can, fix someone’s form and advise anyone who comes to us. We won’t turn you away or give you some bullshit generic answer. After all, we all look for ways to improve our training or diet.

Today, I’m giving you some of my current lessons I have learned in the past few months. I have a plan to compete in 2019. I want to try the classic physique division.  I am confident that this new category is custom fit to my size and weight. After all, when you go up against guys that are 5’8″, but weigh the same as you, (I stand at 6’2″), you’re kind of outmatched.
So, I have decided to add more calories to my diet. My current weight is 230. I am up from 224 from six months ago.  My diet is still ongoing as I would like to add another 10 pounds in six months. I can easily add size, but the trick is to not get as fat as one would on a dirty bulk. I am doing a hybrid of eating whatever I want, but 80% of the time, I am eating nutrient-dense foods. My calories hover around 4000 calories at the moment with another 500 to 750 coming next week, as I have hit a plateau for the past two weeks.
Another issue I have been dealing with is IBS and acid reflux. At times, I am in pain from eating certain foods that I normally wouldn’t have issues with. So now I use FatSecret to log my foods and see what foods hurt or help, as well as keeping me accountable for my calories.

  • That’s my first tip: eat what you want, but keep a log. You might be able to pinpoint a problem or find that you aren’t eating enough. You should also log your foods for contest prep-duh.
  • Next, eat for what your goal dictates. My goal, as well as a few other folks I know, is to gain size. For the amount of time I have allocated, I will be eating a surplus, and I don’t care if I am not as lean as I want to be. I also feel stronger and healthier with more food. I keep my eyes on my end result.
    If you are a bodybuilder in the offseason, don’t eat as if you have a contest in 6 weeks. It’s stupid. I am also not a believer in cutting weight for a powerlifting meet unless you are 3-5 lbs over your weight class limit. Only then do I suggest dieting. Simply stay near your class limit or eat into the top weight of your class for your prep. If you have maxed out in strength, only then should you think about adding weight.
    Also, don’t cut so much food out that you aren’t capable of improving your lifts demonstrably, or even worse, slow your progress. This sport is won by strength, not abs or striated glutes. Pretty simple. Cutting too many calories is self-sabotaging.
  • If you have an eating problem, try using a liquid meal, with quality ingredients that you know you aren’t going to screw you up.
  • Finally, coconut oil. I am amazed at how much better my IBS and my acid reflux have become. It has become much more manageable in a very short time. I talked to my doctor and he said to try coconut oil. I am shocked at how simple it was, and how much benefit it has provided me. My end result is to maintain my diet with foods that heal instead of hurt.

My list of tips is long, and this is the first of many. Reach out if you would like some advice or help with form or anything you might have a question. about.  My door is open. In fact, I dont even have a physical door 🙂

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NPC Classic Physique Competitor, USAPL Certified Powerlifting Coach, MMA Strength & Conditioning, and Transformation Coach. Pure Focus Owner  Chris Marzarella