What works best for powerlifters? No one is 100% sure but it depends on various factors. What is our current weight, what class do we want to lift in and what are the rules regarding weighing in.  
Above are some  factors to setting up or nutrition plan. Do not make the mistake/s I did. I agreed to go to the  74 kg class  for an IPF/NAPF Bench meet when I just lifted in a meet 2 months prior  at 79.5 kg and had a decent lift as well was capable of a bigger bench press. I went up   too much on my second attempt after my opener however  my opener was so easy I even basically did it in the warm-up room (405 last warm up and my opener 407)although doing a 405 in the warm up gave my confidence a huge boost. I took an unusually large jump to catch lifters I had no chance to catch  unless they missed their lifts.   It was  a  mistake I made,  please do not make. The purpose of this article however is  how cutting weight can affect performance if not planned properly.  I am a Registered Dietitian so my  failure  is even more embarrassing for me, but mistakes are part of life, not learning from them is the real fault.
Prior to the meet(NAPF/IPF North American Bench Press) I had about 8-9 weeks to lose about 5.5 kb(over 12 lbs) plus I was still  undecided if going to compete in the USAPL  bench nationals.   Financially I should not have done the IPF/NAPF North Americans however  I had wanted to do a meet like this and felt I may never get this chance again.


So being an RD I just felt I know nutrition I can do this. What I should have said I just can not do this and keep my strength.  Well 5.5 kg=12.12 lbs  and I did get  sick  one weekend  about 4-5 weeks out and was down to about  77.5-78 kg.  Still ok 3.5 to 4 kg to lose and keep strength for an NAPF/ IPF meet.
I should have done the numbers right away but was too excited for being invited to the above meet.  If I  was going to do a meet again under the same circumstances for discussion reasons, below is what I would do.  Keep my carbs down to 30 grams day and have a high protein high fat diet for  6 days  a week, my one exception would be on  my bench days  and  add one  more  hi carb cheat meal on weekends.
I would use nuts, healthy oils and maybe bacon at breakfast and for example mayo with chicken  and no bread. 30 grams of carbs basically is 2 slices of bread or equivalent to 30 grams of carbs a day from other starches. Only count your starch servings do not count fibrous veggies.
If you are doing a full power meet eat  regular on your heavy lifting days(maximum squat, deadlift) or bench days if you are doing a bench press meet.
The problem is you will not have enough glycogen for any assistance work with any exercise with 5-6 reps or more.
I feel the above diet  can only be done for about 3-4 weeks, eventually you need the rep work for optimal training and injury prevention. I have done this in bodybuilding and eventually you will lose tons of strength. Bodybuilding you are not judged for strength but powerlifting well that we all know.
Others claim you can do this for longer but especially if you are drug free it just seems very difficult to maintain optimal strength levels.
I weighed myself the night before after a long 15 hour train ride. I hardly ate anything so overnight I new I  would not lose that much weight. I had weighed 76.9 kg the night before.
The  last weigh-in was 9:30(8am to 9:30)I weighed 74.2 kg at 9:20 am my 3rd time trying to make weight(74 kg) after making the bathroom to a sauna taking laxatives the night before drinking lemons,  I lifted in the 83 kg class and was so drained I decided to open up raw 264lbs.  I benched 264 lbs  in the warm-up room it probably felt heavier than it really was(due to my mental status). I was cramping and the coached yelled come lift and I  while cramping ran to the platform no wrist wraps and completed the lift (I had the weight lowered during the warm up to  253lbs  which is so embarrassing. A  few days after the meet I did 250 for 3 sets of 3 reps and the easiest set was the last set showing, this whole process has affected me mentally as well)Back to the meet, for my 2nd attempt I then put the bench  shirt on and went to 365 lbs still cramping the whole time although not as much(I was  eating potato chips drinking water and gatorade after weigh-ins) the shirt went on  so easy with all the weight loss.  It was a disaster as the  weight did not feel that difficult  but  with the looser shirt I  had no support at the top of the bench, and still some mild cramping. The  third attempt I think my shirt was not adjusted enough and think I came down to high on my chest.
An overall disaster. I hope this does not happen to anyone else. I am not sure if and when I will compete again. I do not want  to end  powerlifting  this way but we will see.  Personally this had affected me long term as well   trying to lose this much weight quickly  it has  taken me at least 1 month to come close to regaining 95% of my prior strength before I started to diet for this meet. So the recovery process has been difficult as well as rehabbing with a  shoulder injury.
I read  the Rective Training Board going to the gym after a meet, Brady Stewart commented what you lifted at the meet has nothing to do with your training post meet. I could not agree more. I have to start all over again I cost myself a lot of strength that I worked so hard to put on.

If you are planning a meet and above the weight class especially be aware if your  meet has the new IPF  weight classes. It is affecting many lifters some for the better and others not.
Do the numbers and get your weight at night and early am on empty stomach.  Keep a diet hx(history) along with your training to see how many calories you consume and where your lifts are at.  If you do want to lose weight consider a specific nutrition plan for weight loss per week and how many calories to consume each week to help make the weight class. IF you really want to be exact find a nutritionist who can. I do have a computer program that can estimate calories,  protein,  fats carbs.   Again take your time and keep your strength to be the best powerlifter you can be.

Adam Yezer RD/LDN CSSD
www.AdamYezer.com

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