Starting Strong Fueling Strength

October 28, 2015


Eat large, Get Large, Lift Large, and leave a big f***ing casket! Nutrition for the strength game is a very misunderstood and disappointing subject for many as there are many stereotypes alluding to the general population’s logic as opposed to the true concept of the subject at hand. Getting big does not always mean eating “all of the things” while being big does not always mean the individual is much stronger pound for pound compared to lighter athletes. Being a strong person requires optimal recovery and optimal caloric intake.


Sign up NOW for instant access



Expenditure is key for a strong person’s initial caloric intake. Heavy training sessions, lots of explosive movement drills and conditioning can result in a massive expenditure during a given training day anywhere from 2500 to 3000 calories or more including pre workout meals, intra workout nutrition, post workout meals, etc. A professional level athlete may utilize more than just 1 session a day and require optimal fuel for each one resulting in what most would consider epic feeding and what us strong folk consider just part of the program to stay in the game.


Staying fueled isn’t the only necessity but providing the appropriate intake for recovery is as well. A strong person is not going to expend an average of 4000 calories and consume that exact amount unless they have little desire to progress or recover. They would turn into a walking ball of hurt and perform like a dead battery. Appropriate intake of quality food up to and over that of an athlete’s expenditure provides the building blocks for growth and healing.


See Strongman 101 in action with TEAM USPlabs Rendy Delacruz!



Now unfortunately for everyone, including myself, this intake should still remain optimal and clean. Unless you’re in your “off season” and care very little of your outward appearance, this should not include excessive amounts of ice cream or other fluffy treats unless you want to turn into a knotted up inflamed mess. Nutrients, calories and carb quality all play a special roll so it’s important to keep it consistent and healthy. Consider performance as the measuring point, eating epic pancake sundaes and ice cream sandwiches solely because they fit into your intake would be like putting 89 octane fuel into a race car… if it runs, eventually it’s going to run like s***.


Starting Strong Fueling Strength


Performance is key to any athlete, most of the time leading to physique being a matter of leanness and quality mass outside of the more popular aesthetic physique often confused as athletically sound. Appropriate recovery practice, quality of nutrition and hydration can make or break the machine so don’t get stuck in the hype. Stay tactical and slay the competition.


Rob’s Top 5 Takeaways


  1. Recovery is directly related to optimized intake in relation to one’s daily expenditure and energy needs.
  2. Tactical approach takes president over aesthetic, always, with the goal being the strongest possible at the most efficient body weight.
  3. Timing plays a large roll in optimizing the appropriate amount of calories for each part of an athlete’s day.
  4. Training for performance means using quality nutrient dense foods to optimize all aspects of an athlete’s bodily functions.
  5. Intake is typically directly related to the athlete’s goal set and present training period.


Rob Saeva of No Coast Strength and Conditioning


Written by Rob Saeva of No Coast Strength and Conditioning


Follow Rob on Twitter


The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Also in Training

Top 5 Mind Barriers
Top 5 Mind Barriers

January 07, 2019

We all start powerful but only the strong will endure. You may have the perfect diet and training plan, but the mind will limit us every time. Why is it you can’t stick to a diet? Or why has your bench max been the same for the last several years. Renegade Training Founder John […]

Continue Reading

The Bulk | Mass Factors
The Bulk | Mass Factors

January 04, 2019

The holidays seemed like the perfect kick start to a bulking diet. A half ton of calories in the form of pumpkin pie and glazed ham is enough fuel to fill out that XL Barbell Club Tee.  This may have been your plan, but shoveling more poundage than a nor’easter isn’t going to do […]

Continue Reading

Chest and Back Workout | Push/Pull Protocol
Chest and Back Workout | Push/Pull Protocol

January 01, 2019

Have you ever tried a push/pull workout routine for your chest and back? Training chest and back together on the same day can provide some unique benefits in comparison to a traditional bodybuilding split where chest and back are trained individually on separate days, such as:     Provides Advantage of Longer Rest Periods Between […]

Continue Reading