MAXIMUM PERFORMANCE NUTRITION is a detailed guide on diet planning and weight management.
This program is designed for male and female weightlifters on a serving control basis with no food weighing needed. This plan is perfectly combined with our training programs.
There are a lot of weightlifting nutrition plans for weight loss or weight gain online, but unfortunately they have little to do with weightlifting performance.
What do I offer in this nutrition plan?
3-5 meals a day, designed specifically for your body mass and weightlifting training peculiarity;
Optimal carbs to impact your maximum performance;
Specific recommendations on meals & training time management;
Full guide on evidence based supplements: tips to use & dosage info.
FILL YOUR TANK WITH PREMIUM FUEL
FILL YOUR TANK WITH PREMIUM FUEL
FOOD IS FUEL. Think of your body as a Maserati. It requires premium fuel to perform at it's best. So, what you can expect from this plan:
Right balance of nutrients
Meals and recommendations are designed to start a workout with a full energy tank.
Eat what you love
Range of choices to plan your meals - choose best foods for weight lifting that you want and are comfortable with.
Evidence-based planning
This is a “Be a Dietitian for yourself” meal plan, not for a week or a month, with complete diet planning guidance for the whole life.
TOOLS FOR MAXIMUM PERFORMANCE
TOOLS FOR MAXIMUM PERFORMANCE
The calories and composition of the weightlifter diet plan are designed to maintain current weight and body composition - with an emphasis on maintaining maximum training performance.
If your goal is to gain muscle mass or reduce fat percentage, our program has instructions on how to achieve these goals.
FREE BONUS ($29 VALUE)
FREE BONUS ($29 VALUE)
You get a FREE digital copy of our SPORTS and DIETARY SUPPLEMENTS MANUAL.
Proper nutrition through supplementation can play a very valuable role in both the training and eventual competition performance of the athlete.
This manual will help you to LEARN HOW AND WHEN TO take supplements to push your strength and body composition plateaus
WEIGHTLIFTING MEAL PLAN DETAILS
WEIGHTLIFTING MEAL PLAN DETAILS
Easy step-by-step instructions;
Serving control basis with no food weighing;
Calorie intake is calculated for body mass;
Adapts to your training schedule;
Detailed guidance on progress tracking;
Meal timing and serving sizes master tools;
One-time payment for unlimited access.
LOOKING TO ACHIEVE YOUR BEST PHYSIQUE?
Performance Nutrition Is Your Secret Weapon!
GENDER DIFFERENCES
GENDER DIFFERENCES
When it comes to nutrition, one size does not fit all. That's why Performance Nutrition offers different plans for men and women.
Our gender-specific formulas are designed with the unique needs of each gender in mind, so you can get the most out of your workout. Also it takes into account the differences between the sexes when it comes to metabolism, energy levels, and muscle mass. Whether you're looking to boost energy, build muscle, or lose weight, we've got a plan that's perfect for you.
So helpful, appreciate all the information and even all my equipment I have bought. Quality all the way. Thank you
R
Riccardo Sandonà
Nutrition guide
A full explained plan to cut weight without lose the focus of load and the sustainability of the training, step by step
J
Jozef Buzogan
Performance nutrition
Ľahko aplikovateľný,zrozumiteľný plán ale hlavne funguje. Každý si ho musí trochu prispôsobiť svojim cielom.Umna funguje výborne .
A
Anirudh Sharma
Very helpfull
Yeah, this nutrition program is very helpfull for increasing strength, recover muscels and overall growth for training! But sometimes it feels boring, and being an indian where i don’t have all the variety easily available, so sometimes it feels boring and got craving, to cheat!
Otherwise it is most recommend for anyone who wants to increase there athletic performance!
Although, great options, like you have 4-5 options in every meal and very eazy to understand! Everything
Must recommend! Loved it!
Jst add some healthy and tasty snacks
P
Petter Elvekrok
Maximum performance nutrition
Very good and high quality work and easy to juse and lots of variation, not complicated, recommend
Next to the nutrition plan, training plan is one of the most important factors in your sports improvement and is key to achieving your personal training goals.
That's why we recommend combining the NEW PERFORMANCE NUTRITION program with one of the best training cycles.
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2026, I officially earned my PhD in Sport Science!
How do I know if the Performance Nutrition Diet is right for me?
This nutrition plan is for you if you are:
Weightlifters or other athletes;
Competitive or recreational athletes;
Individuals looking for the effective nutrition regimen.
There are so many diets out there. Why should I trust this one?
Torokhtiy Team has helped millions of athletes improve their health and well-being. This best diet for weight lifting is based on clinically tested techniques that put you in charge of reshaping your lifestyle.
How to use the Performance Nutrition Plan?
Inside of the document you will find:
easy step-by-step Instructions;
serving control basis;
detailed guidance on tracking progress;
healthy meals for weight lifting;
useful master tools.
Are serving sizes specified in the food plan?
YES! You don’t have to bother as everything has already been done for you. This weightlifting diet is ready to be used straight away!
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
Provide weightlifters with a gender- and body-mass-specific nutrition system for diet planning, weight management and maximum workout performance.
Expected Result
Better training energy and recovery through balanced meals, practical meal timing and serving control; clearer ability to maintain weight, reduce fat percentage or gain muscle mass without building a diet from scratch.
Target Audience (Training Level)
Male and female weightlifters / strength athletes / competitive or recreational athletes who want an effective nutrition regimen; suitable for all training levels.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female) — separate men’s and women’s nutrition versions.
Program Length
Ongoing nutrition system / lifetime meal-planning guide; not a fixed-duration training cycle.
Days Per Week
Daily nutrition plan; designed to complement 3–5 workouts per week.
Session Duration
Not applicable — this is a meal-planning/nutrition program, not a workout session.
Coaching or Self-Training
Self-guided nutrition plan
ADDITIONAL (FILE)
Format
PDF meal plan / digital download
App
No
Platform
Any device (PDF)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
No
Trial / Demo Available
Yes — free sample meal plan available without purchase.
Payment Type
One-time purchase
Price
$44.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Free Sports and Dietary Supplements Manual ($29 value), serving-size master tools, progress-tracking guidance and meal-timing guidance.
Delivery Format
Online (digital)
Should I have active internet connection after download?
No (after download)
Special Features Inside
Serving-control nutrition system with no food weighing required, body-mass-calculated calorie intake, gender-specific versions, recommended food lists, meal timing around training, progress tracking, body-weight trend analysis, photo tracking and adjustment rules for maintaining, losing weight or gaining muscle.
Yes — supports competition preparation indirectly through weight-class management, training-fuel timing, hydration guidance and performance-focused meal planning; it is not a competition training cycle.
Training Style / Methodology
Evidence-based serving-control meal planning: choose foods from protein, vegetables, grains/fruit and fats categories; use practical portion references instead of mandatory weighing; adjust portions based on body-weight trends and goals.
Progression Model
Nutrition progression is based on monitoring weekly average body weight, monthly photos and goal-specific portion changes rather than training-load progression.
Periodization Model
Not a training-periodization plan; can be used continuously and adjusted for maintenance, fat loss or muscle-gain phases.
Deload Phase
Not applicable — no training deload phase; nutrition adjustments are made if weight trends move away from the goal.
Main Equipment Required
No gym equipment required. Kitchen/food-prep tools only.
Additional Equipment Needed
Tablespoon/teaspoon references, poker-card deck reference, food packages with known weights, optional kitchen scale for more precise tracking, camera for progress photos.
Gym Machines Needed
No
Training Location
Home / kitchen / anywhere; designed to fit around the athlete’s workout schedule.
Nutrition
Yes — this is the primary purpose of the program.
Warm-Up Included
No workout warm-up section; includes pre-workout meal-timing guidance.
Post-Workout Included
Yes in nutrition context — includes guidance for meals/snacks before and after training depending on morning, afternoon or evening workout timing; no stretching/cooldown content.
Mobility Included
No dedicated mobility training.
Customization Available
Yes — customized by selected gender/body-mass version, food choices, workout schedule and goal-specific serving adjustments for maintenance, fat loss or muscle gain.
Type of Workload (Sets, Reps, Percentages)
Nutrition servings, meal timing, calorie/macronutrient structure by version and practical portion references; no sets/reps/percentages.
Pregnancy / Postpartum Safe
Not specified / consult a qualified health professional.
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness or mental-health component; includes habit-building, tracking and consistency guidance.
Fixed Time/Days or Flexible
Flexible daily nutrition system; meals can be scheduled around morning, afternoon or evening workouts.
Main Exercises (Used the Most)
Not exercise-based. Main components are breakfast, lunch, snack and dinner templates; protein, vegetable, grain/fruit and fat choices; portion references; hydration and progress-tracking rules.
Good For Recovery/Rehab
Supports training recovery and performance through nutrition, but it is not rehab-focused.
Adjustable Load
Yes — food portions can be adjusted for maintenance, fat loss or muscle gain; food choices can be swapped within each category.
Coach Feedback Included
No
Community
No dedicated community feature.
Progress Tracking
Yes — body weight tracking, weekly average trend calculation and monthly progress photos are included.
Rest Day Guidance
General — nutrition is daily and flexible; no separate rest-day meal structure is specified.
Volume Level
Not applicable / Daily nutrition adherence rather than training volume.
Intensity Level
Not applicable / Performance-focused nutrition rather than training intensity.
Fat Loss or Muscle Gain
Supports both fat loss and muscle gain; default design focuses on maintaining body weight/composition while maximizing workout performance.
Muscles Focus
Whole-body performance, body composition, energy availability and recovery; not muscle-group-specific.
Number of Unique Exercises
Not applicable — no exercises; includes multiple meal templates, food categories and serving-reference tools.
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting; designed with his personal nutritionist.
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
Oleksiy Torokhtiy: Olympic weightlifting Olympian / 2012 London Olympic champion; hosted 300+ seminars worldwide, guided 10,000+ athletes and earned a PhD in Sport Science in 2025.
The Olympic Clean Masterclass is a very well structured program with a holistic view of training, and a wholehearted mindset, which is carried through it all. Already at the first read-through the expectation starts to rise.
The program's progression in 12 relatively short and intense sessions should be feasible for most people who want to give it a try. It will surely give you many sessions of sweat, pain, lows and highs. A basic knowledge of theory is enough to complete this programme.
That there should be so much more to learn from such a program is hugely important for developing an independent training routine. If an exercise is unfamiliar to you, you can use easy-to-understand symbols and see simple displays of each exercise in videos, which are a real support for the implementation. The program has been developed by a team of people with thorough and extensive experience in international weightlifting, physiotherapy and nutritional physiology. That fact alone is absolutely amazing. As I said, it is not time-consuming, so if you wish, there are great opportunities to add alternative exercises for the legs, or more muscle groups, to accustom the body to further training in weightlifting.
In pdf format, you can take the program with you when you travel and use it when it suits you. Here it is just a matter of continuing without obstacles. So it remains to be seen who is the last man standing.
I searched all over for a training program to learn the Olympic lifts on my own (without a coach / trainer), I discovered Torokhtiy and this program, the clarity, and comprehensive blew me away. You will not be disappointed by this program!
3.5 weeks in and not only am I not progressing I can’t hit my previous 1rm
If you’re 3.5 weeks into a snatch cycle and struggling to hit your previous 1RM, don’t panic - it’s more common than you think.
Our Snatch Cycle program includes high volume or intensity, your CNS and muscles might be too fatigued to express peak strength right now.
If you’re refining technique, your body may still be adapting to the new movement patterns.
It’s normal to feel weaker before the changes translate into a better lift. Strength progress isn’t always linear - sometimes you dip before you peak.
Our CYCLE must be fully completed (5 weeks) and by the end of fifth week it is time to taper/recover and only then to plan MAXOUT session.
And remember our motto – Warm Body Cold Mind.
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
I just finished my cycle and I didn't manage to improve my PR (75 kg / 165 lbs), however I definitely improved my technique, speed and strength. A bit sad I couldn't break through 75 kg but I still count it as a progress cause I improved successfull snatches ratio with lower weights (to 100% nearly). Giving 4 stars because not all exercises have proper videos linked (somebody already mentioned it). I recommend it overall, will give it a second try after finishing my clean and jerk cycle now :)
I have had two bad injuries on my shoulders because of an accident, many things were torn apart. After 1 year the strength came back for 90 % but still painful in the lock position and beginning. I did a lot of stretching which helped a bit. I started your program precisely and after 6 times the pain was almost gone and I am able to lock out with 2 x 32 kg kettlebell with ease. I am very grateful and although I do not weightlifting I am lose and explosive again. DEEPLY GRATITUDE!I I send a video doing a single heavy kb.
Its easy to follow and i like the amount of Sets. I’ve tried other training plans too—like CrossFit Weightlifting 101—but that one just killed me and my friend. It’s simply too much volume (more Exercises, more load, more Reps - thats Crossfit), or maybe I’m just too old at 51 to pull it off. :-) We are at Week 4 and we love it. My exercise form is becoming increasingly better and more stable. Whether I’ll be able to lift more weight at the end of the 10 weeks than before remains to be seen. But I expect so. I absolutely recommend the Master Diesel 2.0.
For those who wants to improve their squats like myself, look no further. The workouts are easy to follow but are effective at the same time. Great customer service from the team and it made me feel that the team is behind my success.
I tried to upgrade my order for the book and course, as I did not realize it was an option when ordering to save money, but customer service never replied back.
I just started this program and so far I love it. It is complete with mobility and core. It gives me structure and I look forward to my leg days. Highly recommend it
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
