I’m a beginning competitive Olympic lifter and right now I weigh 87kg, hydrated and in shoes. I’ll be competing in the 85kg class at the end of June, so this is right where I want to be. My goals are to increase strength (obviously) while keeping my bodyweight constant. With that in mind, here is my diet plan:
8am - P+F: Cottage cheese, flax oil, 6 fish oil caps, maybe an apple or pear.
12pm - P+C: Chicken breast and large fruit salad, 4 fish oil caps.
4pm - P+F: milk, yogurt, or cottage cheese with mixed nuts, 4 fish oil caps.
7pm-8:30pm - training
8:31pm - post-workout shake (mixture of whey isolate and malto, with creatine)
10pm - P+C - chicken or lean beef with veggies and either dark whole rye bread or oatmeal.
11pm - P+F - eggs.
I haven’t listed calories or a P/C/F breakdown, since I feel the amounts will require some fine-tuning. I’m happy to experiment with this myself. I just want to make sure that I’m on the right track in terms of the general layout of the diet.