I was tired of being out of shape and out of breath after walking the stairs. Results of classic powerlifting nutrition. Now I needed to lose some flab, and I wasn’t to excited about that…
The Evolution Of Powerlifting Nutrition
The days of fat powerlifters has been over for years. Guys like Chuck Vogelpohl and Dan Green look huge, ripped and are strong.
Soon the rest of the world caught on and realized there’s no need to be a fat powerlifter.
Powerlifting nutrition changed from “everything in sight, including the kitching sink” to a more healthy and sensible approach.
The last real cut I did is about a year ago or so. It consisted out of a strict regimen of chicken, broccoli and rice. Whey shakes with a dose of olive oil. Steak & Eggs and tuna of course… That’s about it really.
Most meals were the same on most days. It’s sounds boring when I read it now.
Hell, it WAS boring, but it got the job done. Another cut doesn’t sound very appealing to me right now, even though I could use one.
Before anyone starts sending me emails and Facebook messages: I know about IIFYM but therein lies the my problem with IIFYM.
The constant battle of tracking every calorie you’re eating. It gets real tedious, real fast.
That is why I chose to stick with those bland and boring meals for the most of my cut.
I’m not much of a chef, and I hate the calorie counting. Luckily there’s a solution!
Online Personal Chef
Her name is Sanne.
Sanne Leenman is a personal trainer, nutrition coach and runs managemymealplan.com
I met Sanne a few weeks ago and when she mentioned that she actually provides her clients with recipes that fit your marco’s.
Imagine that! No more counting calories or boring meals.
Sanne will provide you with delicious meals that fit your macro’s and whenever you are bored with them or need to change your marco’s, you can send her a message and she will make the necessary adjustments for you.
It’s like having a personal online chef, except you need to prepare you meals. But you don’t really need to think about anything.
Sanne provided me with a powerlifting meal plan and for me it was a real life saver. I just followed what she sent me.
It’s like having a online personal trainer, except it’s not a trainer but a chef.
I asked Sanne if she could share some recipes with you that are both easy to prepare and delicious to consume.
These recipes are designed for 5 minute chefs. They are not only very easy to make ahead in bulk, but also portable, easily adjustable and macro-friendly.
You’ll see it’s not really rocket science, and I’m not sure if that just shows my complete inability in the kitchen or the fact I care more about smashing heavy weights.
Anway, I hope you enjoy the recipes below.
Double Chocolate Milkshake
This one is for all the chocolate lovers out there! Who doesn’t want to start their day with a chocolate milkshake? This is excellent as a quick breakfast or post-workout.
- 1 Banana, medium
- 1 scoop (40 g – 1.4 oz) Whey protein powder, chocolate flavor
- 1 tablespoon Cocoa powder, unsweetened
- 1 tablespoon Splenda (optional)
- 200 ml – 6.8 fl oz Milk, whole
- In your blender, combine the protein powder, banana, cocoa powder, milk and sweetener (to taste) and blend well. Add some ice cubes if you prefer.
Macro’s Per shake:
Protein: 43 g
Carbs: 45 g
Fat: 8 g
Tip: If you store the shake in the fridge (which you easily can), some of the chocolate may sink to the bottom. So, make sure you shake well or mix the shake with a spoon before you drink it.
These truffles are very easy to make, portable and simply irresistible!
Makes about 6 truffles
- 60 g – 2.1 oz Coconut, dessicated
- 60 g – 2.1 oz Cashew nuts, salted
- 90 g – 3.2 oz Dates, dried, pitted
- 3 tablespoons Honey
- In a food processor or strong blender, combine the dates, cashew nuts, honey and 45 g – 1.6 oz desiccated coconut. Grind everything to small pieces.
- To make the truffles, place the rest of the coconut on a plate. Make your hands a little wet; this prevents the batter from sticking to your hands.
- Sprinkle the rest of the desiccated coconut on a plate. Make small, even balls and roll them through the coconut on the plate.
- You can devour them directly. However, if you put them in the freezer for 20 minutes, the honey will create a crunchy texture and they become even better.
Macros per truffle
Carbs: 14 g
Fat: 6 g
Tip: Make these for your crew and they will love you..guaranteed!
Sweet Midnight Snack
Whip this snack up in a few minutes to stop your sweet tooth cravings. Since it’s high in protein it also forms an excellent pre-bed snack.
- 250 g – 8.8 oz Greek Yoghurt, Fage Total 0 %
- 1 medium Apple
- 3 tablespoons (75 g – 2.6 oz) Raisins
- ½ teaspoon Cinnamon, powder
- 3 tablespoons Splenda (optional)
- Chop the apple in small pieces.
- In a bowl, combine the yoghurt with cinnamon and sweetener to taste. Add the apple pieces and raisins to the yoghurt. Sprinkle a little cinnamon powder on top.
- Serve cold.
Protein 28 g
Carbs 93 g
Fat 0 g
Tip: For some extra crunch and healthy fats, add 2 tablespoons roasted almonds.
If you enjoyed these recipes, then feel free to check out more free recipes on managemymealplan.com. I can vouch for the Keto Chocolate Mousse, one of my personal favorites.
Like I said, it’s not rocket science. But if you’re an equal disaster in the kitchen like me, hate the never ending counting of calories and want to spruce up your powerlifting nutrition then feel free to send Sanne an a message and she what she can do for you.