Chase Karnes recently took second at USS Nationals. In this article, he explains his nutrition leading up to the competition. For a detailed account of the competition, read his full meet report.

I’ve had a few questions recently about my nutrition leading up to USS Nationals, so I decided to do a write-up on it. I’m working with former elitefts columnist Mike Mastell on my nutrition. It's always good to have another set of eyes and accountability and Mike is a big help for this.

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Starting at 12 weeks out I really dialed things in. I’ve hit my calories and macros every day since I started my prep. This is by far the highest my carbs have ever been. I’m also the leanest I’ve ever been at this heavy of a bodyweight. I feel great training and my energy is through the roof. Recovery seems great. I've had improved body composition with very little bodyweight change. I actually never thought I’d say this, but I’m tired of eating carbs. And eating in general. Getting all my food in everyday is a job in itself. My protein intake is 225-255 grams a day (190g on my event day), carbs range from 450-750 a day and fat ranges from 28-75 grams a day. This all just depends on the day. My diet varies on training days, off days, and event days.

Below: 4 weeks out

My nutrition and macronutrient amounts change based on what training I'm doing on the given day. Below I have listed each meal that I'm currently consuming on off days, training days, and strongman event training days.

Off Days:

Meal 1: 2 scoops of protein, 2 tbsp. peanut butter, 2 tbsp. honey, banana, granola

2 scoops of protein, 2 tbsp. peanut butter, 2 tbsp. honey, banana, granola Meal 2: 4 oz. chicken, 1 scoop of protein, 2 tbsp. peanut butter, granola, rice cakes

4 oz. chicken, 1 scoop of protein, 2 tbsp. peanut butter, granola, rice cakes Meal 3: 8 oz. chicken, red potatoes, green beans, olive oil

8 oz. chicken, red potatoes, green beans, olive oil Meal 4: 2 scoops of protein, 2 tbsp. peanut butter, granola, banana

2 scoops of protein, 2 tbsp. peanut butter, granola, banana Meal 5: 8 oz. chicken, white rice, green beans, olive oil

Training Days:

Meal 1: 2 scoops protein, 2 tbsp. peanut butter, 2 tbsp., honey, banana, granola

2 scoops protein, 2 tbsp. peanut butter, 2 tbsp., honey, banana, granola Meal 2: 4 oz. chicken, 1 scoop of protein, granola, rice cakes

4 oz. chicken, 1 scoop of protein, granola, rice cakes Pre-workout: 25g protein/25g carbs

25g protein/25g carbs Post-workout: 50g protein/75g carbs

50g protein/75g carbs Meal 3: 2 scoops of protein, 2 tbsp. peanut butter, granola, banana, bread

2 scoops of protein, 2 tbsp. peanut butter, granola, banana, bread Meal 5: 8 oz. chicken, white rice, green beans

Strongman Event Day:

Meal 1: Cream of Rice, honey, blueberries

Cream of Rice, honey, blueberries Pre-workout: 25g protein/25g carbs

25g protein/25g carbs Post-workout: 50g protein/75g carbs

50g protein/75g carbs Meal 2: 20 oz. Mountain Dew, Bag of Bold Chex Mix

20 oz. Mountain Dew, Bag of Bold Chex Mix Meal 3: Rice Krispies cereal in fat free fair life milk

Rice Krispies cereal in fat free fair life milk Meal 4: A ton of sushi.

On Sunday’s when I’m prepping my food I combine the calories and macros from two meals for the day into one meal. Then I order pizza and add a protein shake. Boom. Macros hit and I still get to enjoy some pizza. Plus I look at it as a reward for prepping my food for the week.

I did have some travel and other events that popped up during prep for nationals, so at times I had food from restaurants, fast-food, alcohol counted as carbs (early in prep), etc., but I always made it fit my macros.

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For example, while traveling to St. Louis I had two McDonald's Egg White Delights plus my one scoop of protein and half a cup of granola. This fit my macros exactly. Then I had a foot long Subway melt for a meal and again, it fit my macros. If something doesn’t fit exactly I can always add a fat, protein or carb source to round things out.

For protein powder I personally use Phormula-1 and Level-1 from 1st Phorm. I also use their carb supplement and pre-workout on some days. Other days I’ll use something a little more mild like 5 Hour Energy. Other supplements I take include zinc, magnesium, creatine, Z12 (Biotest). For those interested in my philosophy on eating be sure to check out my article on "A Year of Eating for Strength."