Got the following off the body building website.
"Here is what Pat had to say about diet: -
I don't personally believe people should add anything to their diets just because they want to do powerlifting, weights etc. Obviously, if you want to compete with the best you are always going to come way down the line (i.e. not in top three) unless you involve steroids, pharmaceutical drugs or at least major supplementation - I'm talking bodybuilding competitions here. Most people are not going to aspire to that. For the average guy or girl looking to increase lean muscular tissue, i.e. improve bodyshape, feel fitter, etc only the need to consume sufficient quality calories, depending on individual metabolism, is required. It's more about are people following a vegan lifestyle incorporating sufficient 'quality calories' ? - beans on toast is ostensibly vegan, but low in nutritional requirements and high in undesirable sodium. So, follow a high nutrient-dense philosophy in this respect. When talking strength i.e. powerlifting the same applies. However, ensuring sufficient balancing of amino acids in a form that takes almost no energy from the body (raw, sprouted) is perhaps the best of all. I've been raw, vegan for close on thirty five years now, so I cannot compare to how I 'was' as a meat-eater, but it sure didn't do my totals any harm! I eat in the way I do to survive cancer predominately, but will up the balance of bio-available amino acids when training gets heavy. Basically, I sprout everything - Living Foods - and turn them into every conceivable modality that takes my fancy, from 'bread' to 'cheese' and 'ice-cream'! Basically, I endeavour to take in 75% in vegetation, grains do not figure highly for me, the only ones I use are amaranth, quinoa, millet, groats in any quantity, with maybe rice and buckwheat once a week. Sprouted quinoa is phenomenal for providing amino-acids. The rest is sprouted pulses, seeds and nuts and, of course, fruit. Every day is different, I aim not to use the same food within a three day rotation. So a particular day could look like this:-
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Breakfast: - Sprouted groats, plus fruit, homemade soy/almond yoghurt, sometimes dehydrated into 'biscuits' and topped with fresh fruit and seeds
Midmorning: - Nut/seed milk, fruit
Lunch: - At least 8 types of sprouted greens, plus tofu (I make this,and yoghurt and this is basically my only cooked food), or sprouted pulses, plus a dressing,
Mid-afternoon: - Vegetable pate with crudities, a sprouted grain and fruit,
Evening meal: - Similar to lunch, perhaps a raw warmed-through soup, but I will use different vegetables, grains etc.
It is unusual for me not to include over thirty different foods each day, albeit in small quantities. When you're four-feet ten and compete at 44k you don't need much in terms of quantity! - but quality is a must!"