Konstantin Pavlov after weight loss
About diets, nutrition and weight loss powerlifters have already written more than one article, and a lot, so I just want to share the experience of my diet and to tell you how I removed the excess kilograms of its own weight before the competition. Honestly, it was very difficult for him, because I represent the lightweight weight categories and weight to lose weight before competition is much harder than heavyweight.
Sometimes many people say that food in powerlifting is not the main factor in achieving results in the lifting of greater weight, I disagree and I bet, as food in human life plays a very important role, and power of a professional athlete, but also of a powerlifter, who for one workout in the gym spends a huge amount of calories, it is even more important than for the average person.
Here is an example from my own experience as a professional athlete easy weight category. If you eat high-calorie foods, their own weight may be more than your weight class and be more fat and less lean muscle mass. So eat properly is very important before the competition to remove extra kilograms will need less force will be more likely to get injured will also be less. So eat right. Food in powerlifting should be balanced.
Konstantin Povlov, world champion and online coach
Food in powerlifting is important to restore the body after strenuous workouts. The correct choice of the power mode at 80% determines success in strength training: increase muscle density, improving strength abilities. In order to make the right decisions in building diet, not only understanding what you eat and when. You can not do without at least elementary knowledge of physiology and nutritional biochemistry. It is believed that the lifters need to eat more protein, but everything should be in moderation, since the excess protein for the body can be not only useful but also harmful. Was the case with my friend, who in preparation for the competition, ate a lot of whey protein powder and poisoned from an overdose of protein and was in the hospital. You need to follow the dosage.
The lifters always seek to increase the weight of the body more rapidly which is due to the increase of adipose tissue, therefore, appropriate the principle of gradual and do not force the issue, you need to gain quality weight.
That’s the kind of diet I have used in preparation for competitions-
Sample menu for muscle gain:
Period every three hours.
Breakfast – Porridge (buckwheat, rice, oatmeal) or a sandwich (bread and durum wheat with cheese, fruit or dried fruit.
Second Breakfast – Two cups of yogurt (1,5% fat). Or 250-300 grams of cottage cheese.
Lunch – Meat, chicken or fish 250 to 300 grams, vegetable salad, rice or buckwheat, two bananas.
Second dinner – Two glasses of yogurt (1,5% fat). Or 250-300 grams of cottage cheese.
Dinner – Meat, chicken or fish 250 to 300 grams, vegetable salad.
Plus sports nutrition, vitamins and minerals.
Proper nutrition
Weight reduction linked to achieving a negative caloric balance, meaning you should consume fewer calories per day compared to the number of them that burns every day in your body. However, the problem is not simple to just count calories. As in the case of recruitment of muscle mass, the key moment, offering reduced weight due to fat, not muscles, is a workout in the gym with big weights.
The most desirable is the utility of implementation exercises to prevent minimal loss of muscle mass. Attempt to lose weight faster by can lead to weight loss due to muscle mass.
Here’s a diet I used for two to three weeks before the event-
Sample menu for weight loss:
Period every three hours.
Before Breakfast drink a glass of water for 30 minutes.
Breakfast – Porridge (buckwheat, rice, oatmeal) or a sandwich (bread and durum wheat with cheese, fruit or dried fruit.
Second Breakfast – Two cups of yogurt (1% fat). Or 150-200 grams of cottage cheese.
Lunch – Meat, chicken or fish 150-200 grams, vegetable salad, rice or buckwheat, two bananas.
Second dinner – Two glasses of yogurt (1% fat). Or 150-200 grams of cottage cheese.
Dinner – Meat, chicken or fish 150-200 grams of vegetable salad.
Plus sports nutrition, vitamins and minerals.
To limit the use of water.
For one or two days before the competition, I restrict the water intake to a minimum for a day or two, as I said, this is necessary in order not to lose strength of muscle fibers, which is very important for an athlete before a competition. In the most difficult time if the weight does not go away and is extra one or two kilograms, then go to the sauna, but do it before the weigh-in.
Konstantin Pavlov with desert
Food before a competition used for many years, only the same foods, eat a small can of red caviar, which is bought in Russia, then eat small amounts of pine nuts and all of this washed down with carrot juice. This food is working for me for many years. Very useful, tasty and the body feels very easy and no extra load.
To drink often, mainly in the water, add isotonic drink to maintain the supply of body fluids during heavy loads. Carbohydrate and sodium provides an excellent endurance and isotonic formula stimulates the rapid assimilation of substances, the beverage reduces the risk of injury, it is a great source of energy. All I have written above helped me become champion, I hope that you will help my experience.
