john kuc for example...
""John Kuc is one of the very best powerlifters of all time. He competed successfully in the 1970's and 1980's, first at superheavy, later at 242. The pinnacle of his career would have to be the 1980 worlds, where he squatted 832, benched 507, and deadlifted 870, setting an IPF record at 242 that still stands today, going on thirty years later.
Here's his diet, from his book, John Kuc Speaks on Powerlifting
Gain Weight Diet - used this diet to go from 242 to 330
Breakfast - 8 eggs, quart whole milk, 6 pieces toast, peanut butter and jam, 2 bananas, 2 apples, 1 orange
Lunch-12 ounces cottage cheese, pint whole milk, 2 apples, 2 bananas
Dinner - 1 lb any meat, pint whole milk, 1 lb. fresh or frozen vegetables, 2 apples
Night Time Meal - 30g protein supplement, pint whole milk, 8-12 5" pancakes OR 6 pieces french toast with syrup, 2 apples
approx 5500 calories, 400g protein
Lose Weight Diet - used to reduce from 330 to 242
Breakfast - 4 eggs, throw out 2 yolks, pint skim milk, 1 apple, 1 banana, pint water
Lunch - 8 oz. ground beef, pint skim milk, apple, banana, pint water
Dinner - 4 oz. chicken or beef, 8 oz. fresh or frozen vegetables, apple, pint water
Night time meal - 10g protein supplement, pint skim milk, apple, pint water
2000 calories, 160g protein
Diet from 1974 on - maintenance at 242
Breakfast - 5 eggs, throw out 2 yolks, 4 slices wheat toast, pint skim milk, banana, apple, peach, orange
Lunch - can tuna in oil, quart water, banana, apple, peach or pear
Dinner - 8 oz. poultry or fish, quart water, 8 oz. vegetable, apple, banana, salad
Night Time Meal - pint skim milk, 1 oz. pure bran, 15g protein supplement, pint water
2700 calories, 160g protein
Daily Vitamin and Mineral Intake
3g vitamin C, 2 tablets of High Protein, B complex, 200 IU vitamin E, 4g bone meal, 4g alphalfa, 1 high potency multivitamin tablet""
