Powerlifter Jamal Browner is undeniably one of the best deadlifters on the planet. The 27-year-old phenom has pulled everything from 426.4 kilograms (940 pounds) to a milestone 500 kilograms (1,102 pounds) and is the current raw world record holder in the 110-kilogram class with his 455-kilogram (1,003.1-pound) pull at the 2022 USPA Pro Raw Championships.
Part of how Browner has accomplished his numerous competition victories and world record deadlifts is his diet. As the adage goes, “You can’t out-train a bad diet.” Browner posted a video on his YouTube channel on April 29, 2023, documenting a full day of eating for the previous Monday (April 24). Check it out below:
[Related: Powerlifter Shane Hunt (125KG) Deadlifts a 420-Kilogram (926-Pound) Triple PR In Training]
Jamal Browner’s Diet Plan
Browner is prepping for his debut competitive strongman event in September — the 2023 World Dallas Championship — with his coach, IFBB Pro Trainer Brandon Guillen. That means Browner is packing on some size and was two weeks into his new diet when he recorded the video above.
The world record powerlifter is accustomed to eating two to three times per day. However, on his new eating regimen, he’s up to four or five meals every 24 hours. The first three meals are before his daily training session, and he’s putting the extra calories to good use.
Meal One
- Eggs whites — 276 grams
- Four whole eggs
- Oats — 80 grams
- Blueberries — 100 grams
Browner begins his day with a high-quality protein source with eggs and some carbohydrates with oats. This helps with satiety throughout the morning, fuels his muscles with adequate protein, and offers a dose of glucose.
Browner eats his preferred best fuel sources as his training gets progressively heavier. This includes oats, quinoa, rice, sweet potatoes, and berries; complex carbs come before heavy training sessions.
Meal Two
- Avocado — 90 grams
- 90/10 lean ground beef — 280 grams
- Jasmine rice — 290 grams
- Sriracha
Browner pulls healthy fats via avocado, an excellent source of magnesium and vitamin B6 to help protect his joints — a necessity when deadlifting over 1,000 pounds. Rice is an excellent complex carb pre-workout. Lean ground beef helps shuttle amino acids to the muscles.
[Related: Learn 2023 World’s Strongest Man Mitchell Hooper’s Tips for Maximizing Recovery]
Meal Three
Meal three is a balance between protein, fats, and carbs consumed about an hour before training. The cream of rice prepares Browner to exert force the moment he lays his fingers on the barbell. Whey protein powder is a fast-absorbing protein source that the body can use more readily post-workout. Almond butter provides high-quality fats to keep the body supple.
Pre-Workout
Creatine is an amino acid source with a multitude of studies its capacity for supporting lifters build strength and size. (1) The pre-workout is a strategic stimulant to give him the energy needed for heavy lifting. The intra-workouts carbs ensure he is not depleted of glycogen, an essential energy source for the muscles.
Meal Four
Once again, Browner opts for a lean source of protein and Jasmine rice to replenish the glucose he uses during his workout. Blueberries and pineapple offer essential antioxidants, vitamins, and natural sugar.
Mental Fortitude of a Powerlifting Champion
In the video, right before he hits a 1,000-pound conventional deadlift, Browner spoke about how he locks in ahead of his workout:
I have to get my mind right, focus. Today should be a good day.
It seems like a throwaway line but touches on an essential aspect of lifting and dieting. When Browner pushes for a new PR or remains disciplined in his diet, mental fortitude is paramount over the long term. A well-thought-out meal plan built around complex carbs and lean protein and an impenetrable mindset is a potent combination to eventually find success in strongman, as it’s already done for Browner in powerlifting.
Reference
Wu, S. H., Chen, K. L., Hsu, C., Chen, H. C., Chen, J. Y., Yu, S. Y., & Shiu, Y. J. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6), 1255. https://doi.org/10.3390/nu14061255
Featured image: @jamal_b15 on Instagram
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