Speaking of diet…
It’s 9:23 and I want some goddamn brownies. 
Just do the training and don’t eat too much junk food or sweet stuff. Really - is it that easy.
Come tell that to my 300lb linemen who does all the training and don’t eat the sweet stuff but can’t leave the fried chicken etc.
Maybe for track and field athletes that simple plan will work but for a 350lb linemen needing to drop 30lbs - we prefer a more comprehensive plan.
John mod principles has been golden for our speed/power athletes.
Bol with dropping those pounds!!!
Here’s a good quote from Clarence Bass: “I’m frequently asked how many calories I eat and, frankly, I don’t know. I rarely calculate my total caloric intake. For me, and for most people, it’s better to establish a regular eating pattern, and then create a calorie deficit by subtracting food from the normal intake. I sometimes count the calories I cut from my usual diet, but I almost never count up my total calorie consumption.”
Well it’s hard to estimate and listen to your body also also because sometimes you really are not sure if eating a little bit more carbs would help you perform better in your workout or it would just slow your fat burning potential due to having more calories than you needed to do the workout. Soccer players are recommended to eat at least 2-3 grams/lb of carbs which would mean a lot of calories and grams of carbs (or more than a typical sprinter’s diet I suppose).
Check out the shred diet. Its excellent for non athletes, and good for athletes like us. My wife lost about 20 pounds in 6 weeks. what I like about it is u eat a lot.
As for myself, I did it with her just for support as I wasn’t trying to use much weight. I made adjustments as needed based on training. the diet has meal plans that are easy to follow.
In the last 6 x weeks
Body fat was 9.98% and 7.19kg of Fat weight
Today - 7.5% and 5.27kg of Fat weight
Lean weight has remained exactly the same
Performance on the field
200m has dropped from 24.9 to 23.9
Tempo ability has improved from
41sec Hill runs with 2min 30sec jog recovery
to
39 and the odd faster to 2min 20sec jog recovery
Method of testing is 7 point caliper http://www.exrx.net/Calculators/BodyComp.html
great work man. i also bought a caliper to get an accurate measure and will post it once i measure it. So if your weight stayed the same and bf decreased I supposed you gained some muscle to yeah. For me, I’m also doing speed, tempo, and soccer, but I was looking into doing a hybrid of strength/hypertrophy work for my lifting instead of just a focus on strength (used to do just 10-15 reps in total) after speed like 6 sets of 4 of squats, bench etc. because I want to loose bodyfat but also gain muscle and have an overall greater weight because I feel like I need to get bigger so that I don’t get pushed around against bigger, taller defenders. This would cause more metabolic fatigue for my muscles so I’m not sure, but I’m thinking of giving it a go and see how I can recover for my other workouts if I do a total of 24 reps for my weight exercises (squat bench, rows, pull ups, overhead press). RDLs i keep to 2x5-6 reps on my liftings after speed days and I do an extra upper body session where I do pull ups and overhead press to balance it out. So I do 6 reps x 4 sets squats, bench, rows, and rdls 5-7 reps x 2 after the 2 speed sessions throughout the week and do 6x4 pull ups and overhead press on Monday when I do speed/strength on Wed and Fri. Btw I try to rest around 3 mins for my exercises and increase the weight whenever I complete the reps and sets prescribed. What do you guys say?
When using a low carb diet, has anyone found that they suffer with headaches? I have done a little reading and have found that it could be that it’s something you need to ride out until your body adapts to using fat as fuel more efficiently, or that it could be that carbs are too high, so you’re not able to be in ketosis, so your body is trying to use carbs, but there’s not sufficient carbs for this to be effective? However, my issue with this is that there are recommendations of diets containing 100-150g of carbs daily, does that mean all the followers of these diets have permanent headaches?? I am very torn in my ideas about losing body fat, as to whether it’s simply calories in versus calories out, or if the hormonal benefits from low carbing make that much of a difference.
Keto headache is different to a normal headache. It’s not very bad, and is typically only short lived. One needs to drink a lot more water more often, which is probably more of the deal of where the headache lies, dehydration.
www.youtube.com/watch?v=LyoLZUNH5fg
www.youtube.com/watch?v=-C1mKHCT0NU
-here’s a couple short videos where a jamaican 400m hurdles champ, isa phillips talks some about his primarily fruit diet and some of his training phases.
-in video 2 at the start he offers that he’s predominantly on a vegetarian diet. At 0:40 he says he’s also predominantly consuming fruit as well, and he must consume alot of it to get the required carbs, offering his example of 12-15 bananas for lunch. At 1:10 he offers he’s predominantly following, but not entirely, the 80/10/10 ratio diet of primarily carbs. He goes on to allude that this diet is best for long term quality healthy life/longevity.
www.youtube.com/watch?v=1O80laLo4ac
-at 5:15 into this video an individual wants to build muscle and become physically fit, and heeding dr. morse advice on staying away from protein(animal), the individual wants to know which greens to consume to achieve desired results of increased muscle and strength.
Dr. morse offers(from his detoxification health stance/position) to correct malabsorption, digestive problems, clearing acidosis from body, fixing weak kidneys and adrenals first. Then shifting to the greens of alphalpha sprouts and juices, salads, and avocadoes, to pack on strong muscles.
Neurolymphatic massage video- www.youtube.com/watch?v=z25LQAHsNME
-at 5:20 into video, once again from his health/vitality/detoxification stance, he offers proper food combination for fruit. That in which it is not to be combined with salads or anything, for each meal.