Nutrition, Equipment & More
Nutrition, Equipment & More
Eating to support your strength training need not be a complicated ordeal. Eat the right foods in the right amounts and you will see improvements in both performance and body composition. The process is very simple, but that doesn't mean easy. Just like training, eating a proper diet requires discipline and consistency. Bottom line: if you eat too much you'll get fat, and if you eat too little you won't build the muscle you need to get stronger.
Aim for 1 gram of protein per pound of bodyweight (e.g. A 200lb male would eat 200g of protein per day).
Adjust carbohydrates based on your goal:
Don't worry about additional fats as they are abundant in most animal-based protein sources.
The first step is to establish a baseline diet. Once you've figured out how much you need to eat to maintain a certain bodyweight, you can make small adjustments to your diet every 7 - 10 days until you've reached your goal.
Start with 3 meals and 1 protein shake per day.
Each meal should consist of mostly whole, single-ingredient foods in the following amounts:
Protein shakes are a supplement to your meals, not a replacement. Drink your protein shakes between meals and, ideally, before or after your workouts.
Once a week (on the same day each week) step on the scale. Do this first thing in the morning, before you eat and after you use the bathroom. Write down the number. This is also an ideal time to measure your waist (around the belly button).
Examples of an adjustment:
Shoot for 0.5 - 2 pounds of weight gain or loss every 1 - 2 weeks. The farther you are from your goal, the more aggressive you can be.
Remember, just like strength training, your approach to diet should be "a marathon, not a sprint." You're looking for slow and steady changes in weight over a long period of time.
If you are significantly overweight or underweight, using a more aggressive diet strategy may be appropriate for a short time. Discuss these options with your coach before starting:
If you're interested in a more precise approach to optimizing your nutrition and reaching your body-composition goals, and you're willing to weigh, measure and track your food intake, we've created a weekly check-in program to help keep you accountable. Simply subscribe to the list, and you'll receive a weekly reminder to fill out a short survey updating us on your progress. We'll use that information to adjust your calorie and macronutrient recommendations and keep you on track.
This service is offered exclusively to HS&C members.
Here are few resources that deal with the WHY behind strength training. If you're looking for something you can send your spouse or mother to justify your new interest in barbell training, you'll probably find something useful here.