Natty lifters who are lean but still have strong compound lifts, what does your diet look like?

pextadora · 2020-11-28T20:58:37+00:00

Well, because ive always been lean, i havent been strict with my diet. However, ive been conscious about what i eat since i started lifting 6 years ago. Sizeable portions and variety are key. If youre lean like me, calorie counting, bulking, cutting seasons wont typically work. Eat whatever you can, be it reasonably healthy. No need to be neurotic about what goes in. Good carbs like rice, potatoes (yams too), brown bread work wonders, especially if theyre eaten 1-2 hours before your workout. Keep fibers in abundance as well as veggies. I like okra, cauliflower, spinach, eggplants.. as for fibre, oats, whole grain foods, lentils, beans. Remember, eat big, consistently and consciously. And try creatine if you havent already lol

throw-away-1709 · 2020-11-28T23:29:59+00:00

Mostly Zero Carb.

Natty beside Nutrobal.

Deadlift 1.5 bw x 12

-Bran- · 2020-11-29T07:29:28+00:00

5'9 160lb Incline DB bench 85 x 5, +90 x 3 weighted chin up, 70lb DB shoulder press and 225 front squat

8am - chug Greens powder + lemon juice and water

Coffee after

Noon - Veggie protein bar + apple to break my fast

2-3pm - Big ass salad with all my favorite shit like feta, olives, macadamia nuts, artichoke hearts, kimchi with lemon juice and avocado oil etc. Add chicken sometimes. Or an omelette with potatoes.

7-8pm - Big dinner. Usually frozen potatoes or sweet potatos cooked in air fryer with steak, beef or salmon and some veggie like asparagus or brussel sprouts. Or omelette.

Snacks are typically grapefruit, apple or another protein bar. Smart pop popcorn sometimes.

Trend here is I keep it simple and only eat like 15-20 foods. I pick foods that are nutrient dense and also high on satiety index to stay full for less calories to keep bodyfat around 10-12% year round.

kclanton80 · 2020-11-30T02:31:01+00:00

High protein low to moderate carbs....with carb cycling.

fourwindsgold · 2020-11-28T23:12:59+00:00

Not natty but doesn’t matter. Diet just to give you an idea is

Oats with butter mixed in 5 eggs, 3 toast, cream cheese, avocado KFC wicked lunch Whatever I make for dinner Dominos pizza after gym Can of pineapple Mass gainer shake before bed

This is about 4.5k calories for me and lifts are 3 plate bench, 5 plate deadlift, 4 plate squat 90kg bodyweight

pyth0ns · 2020-11-29T01:09:17+00:00

190lb - 5ft 11 - >17s - visible 6-8 pack (depending on level of diet) - always natty.

This is my general day to day consumption. -meal 1: 40g protein tuna can -meal 2: 30g protein piece of meat (chicken, steak, pork, sausage, etc.) -meal 3: 30g protein piece of meat -meal 4: usually post gym, 40g protein shake -meal 5 30g protein piece of meat

Now meal 6 is depending on if I am still feeling hungry and/or need it: 40g can of tuna

Tuna is great if you can eat it. $2-3 and gives you 40g protein in return plus oils/fats you need.

Anyhow - end of day my protein consumption is always sitting at around 200g. I split the meals into smaller 30-40g protein consumption meals as apparently the body doesn’t absorb anything more than that per sitting.

No sugar.

Carbs (minimal) when I need them. Your body will tell you, you need to smash a load of bread down :D

Training is all HiT.

I can (well pre Covid) bench 2x plates for 12x reps no problems. Squat 3x plates for reps and military press a plate for reps too.

Dripsonhold · 2020-11-28T23:43:36+00:00

Height 5’11 weight 170 Bench 235 squat 365 deadlift 370. For breakfast I eat 4-6 eggs and 2 packs of instant oatmeal and for lunch I have rice,chicken and broccoli and for dinner it’s more of the same with maybe a switch of steak for chicken

bachbozo · 2020-11-28T21:19:24+00:00

I don't lift; but can do 40 proper pull ups in a row, run a 5 minute mile, and surf big waves - am 24 @ 6'1 x 180ish with effectively no body fat.

Aside from berries here n there before exercising and occasional organic mushroom supplements, I am pure carnivore/zerocarb. Have never felt better.

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