16 Saal Ke Age Me Powerlifting Journey | How To Make Powerlifting Program / Workout Plan💪

Описание: Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single-lift effort of a barbell loaded with weight plates.

Dm for personal training and diet : https://www.instagram.com/nr_gains?ig...


What is the best diet for powerlifting?
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Aim for a minimum of 0.8g of protein per lb of body weight per day, or a source at every meal & snack. High-protein foods include lean meats, fish, seafood, greek yogurt, eggs, cottage cheese, tofu, tempeh, seitan, and supplements.
Your lifts, and your body, will thank you.

How To Calculate Your Calorie Requirements as a Powerlifter
A powerlifting diet requires you to really watch your calories, so you can stay within your weight class but still make some great progress. There are three ways to calculate your calorie requirements as a powerlifter: manual calculations, online calculators, and mobile apps. All of these methods take your current body weight, workout frequency and intensity, and lifestyle outside the gym into consideration.
Regardless of your chosen method, remember that the initial calorie requirements are estimates. You’ll need to track everything you eat using a food journal or calorie-counting app and your body weight to determine if the calorie goals are right for you. Do this for at least two weeks, then evaluate your diet and weight trends to see if you need to adjust you diet.
For example, let’s say you weigh 185 pounds, determine that for your diet, you need to eat 2,500 calories per day, and want to maintain your weight. If your weight stays around 185 pounds for two weeks (not counting minor fluctuations due to things like sodium intake and, for women, the timing of your menstrual cycle), 2,500 is a good number.
But if you want to lose or gain weight, you’ll need to adjust your calories up or down. Start by increasing or decreasing your daily calories by 200-300 for another week or two, and reassess your diet and body weight trends again. You may need to continue following this pattern until you find a calorie intake that puts you on the right path toward your goals.
Manual Calculations for a Powerlifting Diet
Step 1: Calculate Your BMR
BMR stands for basal metabolic rate. This is the number of calories your body burns each day through life-sustaining functions such as pumping blood. The formulas below are based on the Mifflin-St. Jeor equation, which many consider one of the most accurate calculations for determining your BMR. (1)
Men should use this formula:
BMR = (4.536 × weight in lbs) + (15.88 × height in inches) − (5 × age) + 5
Women should use this formula:
BMR = (4.536 × weight in lbs) + (15.88 × height in inches) − (5 × age) − 161
If you’re a 30-year-old, 5’10 male who weighs 190 pounds, your equation will look like this:
(4.536 x 190) + (15.88 x 70) - (5 x 30) + 5
Your BMR is around 2,128 because 861.84 + 1,111.6 + 150 + 5 equals 2,128.44.
Step 2: Determine Your Daily Exercise Expenditure
Your expenditure is how many calories you burn through exercise. It is assigned a number based on how frequently and intensely you work out. You will use this number as a multiplier to multiply by your BMR in the following step.
Use 1 if you perform little to no exercise.
Use 1.1 if you perform easy exercise or train one to three days per week.
Use 1.2 if you perform moderate exercise two or more days per week.
Use 1.4 if you perform intense exercise three or more days per week.
Use 1.6 if you train twice or more a day.
This number may vary based on where you are in your powerlifting training cycle and how much volume you do on any given day. For example, if you’re on a deload week and only spending 30 minutes in the gym, you may use 1.1 as your multiplier, meaning your calorie requirements are slightly lower for that week.

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