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A Strongman Meal Plan

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Strongman is a competitive sport where both cardio-vascular and static strength are necessary. I am an amateur strongman and have been competing for a couple of years now. I also compete in the highland games heavy events and have been throwing for approximately 5 years. We have to be tough when training and competing during squats and deadlifts. We also have to be able to lift & carry heavy objects and awkward loads over a particular distance involving peak physical fitness.

Strongmen often carry a heavy bulk bodyweight, however, some people believe excess body fat is not considered an advantage, although some will argue that heavy bodyweight can be an asset in some movements or events. The strongman meal plan below was designed not to encourage too much excess body fat, but to achieve that 'bulky' look.

Training for strongman usually involves 3-4 weight training gym sessions per week, which can have various lengths from a quick intense session, to a longer duration one, with a large rest period in-between sets. I always try to do at least one event training sessions per week and this involves practicing events that will likely to be in a competition. In addition to this, it is also great to add some cardio-vascular fitness training.

A strongman should eat for strength and to achieve more muscle gain. The goal is to produce healthy quality muscle and weight gain and to eat big and eat consistently throughout the day by following a structured meal plan. Consuming six or seven meals of large quantity are quite normal. This will include plenty of high protein food choices, such as, lean meat, chicken, fish, eggs and milk etc.

Meals should be spread out consistently throughout the day and remembering to structure surrounding training sessions to provide fuel. Try having low glycemic carbs about 30 minutes before a workout, with a small amount of simple carbs right before and after a workout session. It could also be useful to have protein before, during and after your workout, both in the gym and event training sessions. Weight gain and protein supplements can be very helpful when trying to increase size and strength, but try not to replace good wholesome foods, it is just to be used as a quick fit.

It could be beneficial before a strongman competition to up the portions of low glycemic carbohydrate foods on the two days prior to the competition to help load the muscles. Nutrition for a competition or event should be similar to that of a training session.

The following is a sample meal plan for one day for a strongman of around 300lbs body weight to help gain strength and improve fitness. On non-training days, the only difference should be the pre-workout nutrition.

Meal 1:

  • 3-6 whole omega 3 eggs
  • 4 scoops Up Your Mass protein shake
  •  multivitamin

Meal 2:

  • 10 oz. chicken breast
  • 1 cup cooked white rice
  • 1 baked potato
  • 1 piece of fruit

Meal 3:

  • 12 oz. lean beef
  • 1 cup cooked white rice
  • 1 piece of fruit

Meal 4:

  • 12 oz. lean beef
  • 8 oz. regular pasta
  • 1 piece of fruit
  •  Pudding / dessert

Meal 5:

  • 12 oz. lean beef
  • 1 cup cooked white rice
  • 1 baked potato

Meal 6:

  • 4 scoops Up Your Mass protein shake
  • 2 Tbsp. olive oil
  • 2 Tbsp. peanut butter

Meal 7:

  • 10 oz. steak
  • 2 cups cooked white rice
  • 1 piece of fruit
  • Pudding / dessert

Meal 8:

  • 1 cup cottage cheese
  • I piece of fruit

This is just to be used as a meal guide and is flexible. The biggest key it to eat often. Ensure you eat a variety of different meats / fish / alternatives, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Change the plan to suit your own personal needs, and lifestyle and adjust with progress.

Good Luck with your training!

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