My 12-Week Diet in Preparation for 2016 USS Strongman Nationals

TAGS: strongman event training days, 2016 USS Strongman Nationals, sport performance, elitefts™ athlete, food intake, food prep, body composition, Mike Mastell, Chase Karnes, strongman, supplements, recovery, Nutrition

ATHLETE

Chase Karnes recently took second at USS Nationals. In this article, he explains his nutrition leading up to the competition. For a detailed account of the competition, read his full meet report


I’ve had a few questions recently about my nutrition leading up to USS Nationals, so I decided to do a write-up on it. I’m working with former elitefts columnist Mike Mastell on my nutrition. It's always good to have another set of eyes and accountability and Mike is a big help for this.


RELATED: Cutting Weight for Strongman: Is It Helping or Hurting You?


Starting at 12 weeks out I really dialed things in. I’ve hit my calories and macros every day since I started my prep. This is by far the highest my carbs have ever been. I’m also the leanest I’ve ever been at this heavy of a bodyweight. I feel great training and my energy is through the roof. Recovery seems great. I've had improved body composition with very little bodyweight change. I actually never thought I’d say this, but I’m tired of eating carbs. And eating in general. Getting all my food in everyday is a job in itself. My protein intake is 225-255 grams a day (190g on my event day), carbs range from 450-750 a day and fat ranges from 28-75 grams a day. This all just depends on the day. My diet varies on training days, off days, and event days.

Below: 4 weeks out

My nutrition and macronutrient amounts change based on what training I'm doing on the given day. Below I have listed each meal that I'm currently consuming on off days, training days, and strongman event training days.

Off Days:

  • Meal 1: 2 scoops of protein, 2 tbsp. peanut butter, 2 tbsp. honey, banana, granola
  • Meal 2: 4 oz. chicken, 1 scoop of protein, 2 tbsp. peanut butter, granola, rice cakes
  • Meal 3: 8 oz. chicken, red potatoes, green beans, olive oil
  • Meal 4: 2 scoops of protein, 2 tbsp. peanut butter, granola, banana
  • Meal 5: 8 oz. chicken, white rice, green beans, olive oil

Training Days:

  • Meal 1: 2 scoops protein, 2 tbsp. peanut butter, 2 tbsp., honey, banana, granola
  • Meal 2: 4 oz. chicken, 1 scoop of protein, granola, rice cakes
  • Pre-workout: 25g protein/25g carbs
  • Post-workout: 50g protein/75g carbs
  • Meal 3: 2 scoops of protein, 2 tbsp. peanut butter, granola, banana, bread
  • Meal 5: 8 oz. chicken, white rice, green beans

Strongman Event Day:

  • Meal 1: Cream of Rice, honey, blueberries
  • Pre-workout: 25g protein/25g carbs
  • Post-workout: 50g protein/75g carbs
  • Meal 2: 20 oz. Mountain Dew, Bag of Bold Chex Mix
  • Meal 3: Rice Krispies cereal in fat free fair life milk
  • Meal 4: A ton of sushi.

On Sunday’s when I’m prepping my food I combine the calories and macros from two meals for the day into one meal. Then I order pizza and add a protein shake. Boom. Macros hit and I still get to enjoy some pizza. Plus I look at it as a reward for prepping my food for the week.

I did have some travel and other events that popped up during prep for nationals, so at times I had food from restaurants, fast-food, alcohol counted as carbs (early in prep), etc., but I always made it fit my macros.


MORE: A Year of Eating for Strength


For example, while traveling to St. Louis I had two McDonald's Egg White Delights plus my one scoop of protein and half a cup of granola. This fit my macros exactly. Then I had a foot long Subway melt for a meal and again, it fit my macros. If something doesn’t fit exactly I can always add a fat, protein or carb source to round things out.

For protein powder I personally use Phormula-1 and Level-1 from 1st Phorm. I also use their carb supplement and pre-workout on some days. Other days I’ll use something a little more mild like 5 Hour Energy. Other supplements I take include zinc, magnesium, creatine, Z12 (Biotest). For those interested in my philosophy on eating be sure to check out my article on "A Year of Eating for Strength."

supplements-home2

Loading Comments... Loading Comments...