I was wondering if anybody had a diet plan for someone who is more into powerlifting? I have been at 180lbs for about 2 years now but I want to get up to the 198 class. I can only train 3 days a week and that is why I do powerlifting instead of bodybuilding. Any help would be great.

It is going to be dependent on what weight you feel the best. If you're competing and taking on the world at 181, you may look at the numbers and see where you are at compared to the 198 class.

If your strength shoots up at 188, then continue. More mass doesn't always mean more strength.

Do you play any other sports? It will be interesting to see what macros will help your workouts. In either case, I would suggest a higher carbed meal prior to your workout, say at least 2 hours before.

The only thing I do other then lifting is run but I try to stay away from that so I don't lose to much weight. Are there any supplements I could take that might help me out to put on size and strength? Right now I am taking protein, joint care, energy reserve, and Glutamine Select.

try MASS AMINOS and add 300 "clean" calories per day to your diet.that should add some size but i believe the strength will have to come from your training.
just a thought.

Put the Energy Reserve on the shelf for a while. Get Muscle Synergy.

As for running, keep it up, just add calories to compensate, either before or during.

"That's all I have to say about that."

Wade Johnson has some great Powerlifting articles. My take-away was the increase in Vitamin C.

I'm in my late 30's and always looking
for better ways to recover between workouts,
as that process is slower as one gets older.

Doubled my Vitamin C intake and noticed
a marked improvement and decrease in muscle
soreness.

quote:

I started drinking water and taking Beverly’s Mass Amino, Muscle Mass BCAAs and Ultra 40 liver tablets, 10 of each. I also loaded up on Glutamine Select and took one Ultra C. Because I do not like to eat much whole food during a meet, I am basically depending on Mass Aminos, Ultra 40 and Muscle Mass BCAAs to keep my strength and energy levels up through out the meet. To date, this method has never let me down.

http://www.bodybuildingworld.c...raining_is_easy.html

quote:

Also, I’m a big believer in vitamin C. Not only for recovery and the immune system but, vitamin C will heal at the cellular level and that makes it vital for recovery from these types of sessions. I use three Beverly Ultra C daily - one tablet post work out and one with lunch and dinner.

http://www.bodybuildingworld.c...petition_squats.html