110KG powerlifter Jamal Browner is shifting focus from powerlifting to bodybuilding. As a result, he switched his training and nutrition to support his new sport.
Browner has not shared when he plans to step on a bodybuilding stage as of this article’s publication, but he did share how his diet and training have evolved.
Browner shared his first two meals, including his pre-workout meal before his deadlift and pull session. The menu for those meals is below.
Meal 1
- One whole egg, 200 grams egg whites
- 40 grams oats
- 70 grams blueberries
- 40 grams of whey isolate protein powder
Meal 2 (Pre Workout Meal)
- 196 grams chicken
- 250 grams of white rice
- Chipotle sauce and salt
Browner’s top deadlift was a 425-kilogram double with lifting straps. After back-down sets of deadlifts, Browner performed the following exercises:
- Leg Curl
- Wide Grip Lat Pulldown
- T-Bar Row
- Single-Srm Pulldowns
- Single-Arm Rows
- Shrugs
Meal 3
- 90 grams of cream of rice
- 100 grams strawberries
- 40 grams of whey isolate protein powder
Meals 4 and 5 (same)
- 75 grams of green beans
- 196 grams ground beef
- 175 grams white rice
The biggest takeaway from Browner’s meal plan is the emphasis on protein. Research has concluded that athletes should target consuming around 1.6 grams of protein per kilogram of body weight. (1) Browner did not disclose his daily macros, but he appeared to have approximately 300 grams of protein.
Browner is working on his posing and fasted cardio in preparation for his next competition. Fasted cardio is a strategy used by many bodybuilders because of its ability to increase fat oxidation. (2)
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References
- Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
- Vieira, A. F., Costa, R. R., Macedo, R. C., Coconcelli, L., & Kruel, L. F. (2016). Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. The British journal of nutrition, 116(7), 1153–1164. https://doi.org/10.1017/S0007114516003160
Featured Image: @jamalbrowner on Instagram
