The needs of weightlifters and powerlifters differ in some ways from those of bodybuilders. However, many of the tips and techniques outlined in the article, “Get Into Great Competition Shape” apply equally to this group.

For weightlifters and powerlifters, the emphasis is on strength instead of cutting and in the run up to competition building powerful muscles is best achieved on a high carbohydrate diet supplemented with creatine. As is the case for bodybuilders, a three month lead time to prepare for competition is the surefire way of achieving the best results.

To lose weight in the run up to the competition, additional aerobic exercise combined with a slightly lower calorie intake will help to burn up fat stores within safe weight loss limits of one to 2 pounds a week. If a last minute weight reduction is still necessary, an extremely low calorie diet (as low as 20 calories per kilogram of bodyweight) can be followed but only for a maximum of one week.

Dieting to this extreme for longer periods can have serious health consequences and will undoubtedly impair competition performance.

Getting this equation just right is a major challenge but extremely important if you want to achieve your best shape. plan:one contains specific modules for bulking up, cutting and tapering and with a click of the mouse your plan is perfected to match your individual needs, whether you are a weightlifter or a powerlifter.