Any suggestions or comments about my diet and training are welcome, since I’m no expert on this stuff. Sorry if my English skills have something wrong with the grammar or words.
I’m 183cm (6’) and 80kg (176 pounds, but no idea of my bf%, propably ~15% ) and 18 years old. I’d appreciate it, if somebody could give a directions / link to some webpage how to determine my bodyfat, I’ve already got the calibers or what ever they are called.
I injured my shoulder during a junior team Finland’s football camp, if I remember correctly I had a pretty bad separated ?AC-joint?, Broken collarbone, but at least there wasn’t any damage done to the tendons. Like it wasn’t bad enough already…
Now six monts later and 2½ months from the second second surgery and a long rehab I’m finally getting back to training. I unfortunately gained some fat and lost a lot of muscle mostly from my right arm and whole upper body, but it’s gotten better from what it was. There’s still quite a muscle imbalance on my right side of the upper body compared to the left side. Also my lower body is a relatively a lot stronger than my upper body. So should I concentrate more on my upper body, or just let the body take care of itself??
After injuring my shoulder I’ve been reading this forum for a while, realizing how bad my diet and training methods were, which were most likely linked to the injury.
I scratched this diet out from what I’ve read John Berardi’s and Clemson’s site, but still I’m no expert and believe there’s a still much room for improvement. I try to consume most of my carbs in the morning though I save some for postworkout. But I don’t feel ‘relaxed’ if I have any carbs preworkout, so don’t have any 4 hours before my workout / running. I try to eat +2g / kg of protein. So weighing 80kilos that makes 160g, but most of the time end up eating about 190 to 200 grams. I bring my own snacks and lunch to school, because they usually have foods which are loaded with high GI carbs, such as white rice and potatoes and the foods usually don’t have much quality protein. Usually it’s pork, sausages or tofu ( can’t stand the stuff…) etc.
Most of my fats come from different oils, such as olive and flaxseed oil, also I’ve started eating fish once every day.
I’m still very confused about the snacks and the amounts of carbs, protein, and fat I’m suppose to consume, because some people say I should eat more carbs and cut down the fat, while some say I should cut down the carbs and eat more oils etc. My goal is to get a bit leaner like to about 10% bf.
I try to eat 7 times per day and about every 2 to 3 hours.
Anyway, I’m eating about ~270g carbs, ~200g protein and ~70g fat per day. -> ~2510 calories, This isn’t too much if I’m trying to get leaner?
Here’s the diet:
Wake up 0645
Breakfast 0700
27 grams of protein
101 grams of carbs
8 grams of fat
80g of Flaked oats
130g of Kiwis
70g of Cottage cheese (lactose free.)
1 liter of Water
200g of Bananas
25g of Mango
Am I consuming too many carbs for breakfast? I don’t feel tired or anything, but I doubt it’s wise to consume over 1/3 of my daily carbs for breakfast?
Snack 1 0945
20g of protein.
27g of carbs
<1g of fat
22g of Evolution Whey protein shake
100g of Bananas
100g of Apples
4dl of water
Lunch 11:45
~43g of Protein
~53g of Carbs
~5g of Fat
40g of Basmati rice
100g of Chicken breast (boiled.)
500g of Steamed Vegetables ( broccoli, Carrots etc. )
4dl of Lactose free milk
5dl of Water
Preworkout shake 1400(mostly protein and fat)
25g of Protein
20g of Fat
0 Carbs
20g of Evolution preworkout charge (mostly different amino acids such)
5g of Evolution Glutamine
OR an Evolution Cross90 Whey protein shake if it’s an off-day.
20g of Olive Oil
5dl of water
1530 Workout / Running / Agility drills
1700 Post workout shake
25g of Protein
25g of Carbs
0.2g of Fat
Maltodextrine 25g (I try to cut down on this stuff or I’ll feel tired for a long time. Also I don’t use this stuff, if it’s not an intensive workout. During tempo or running days I’ll just have a banana or other fruit.)
20g of Evolution Ion92 Whey
5g of Evolution Glutamine
5dl of Water
Dinner 1830
41g of Protein
60g of Carbs
20g of Fat
50g of basmati rice
300g of mixed vegetables (steamed.)
125g of Salmon (should I be consuming a fatty fish post workout? )
5dl of Water
3dl of Lactose free milk (Do I need to be drinking milk? Oh, I’m lactose intolerant if somebody is wondering.)
Snack 3 2030
22g of Protein
15g of Fat
1g of Carbs
15g of Flaxseed oil
25g of Evolution Cross 90 Whey
2dl of water
I used to have a casein shake / cottage cheese, but the stuff made me feel a bit more alert and I had some trouble getting sleep. What causes this?
I’m considering about having Zma at 2100, which would be 30 minutes before I go to bed, but some people have said that it’s not good to have that stuff at my age, because after stopping to consume the stuff would result in my testosterone levels to drop? To me it sounds like BS, because it’s only a mineral supplement, right? But I still want to be sure. Any comments on an athlete my age taking this stuff?
Later I’ll post more about my training, but here’s an overview of what I’m doing:
Monday Tempo
Tuesday Weights + Agility + Plyos
Wednesday Speed work
Thursday Weights + Agility
Friday OFF
Saturday acceleration sprints + medicine ball circuit
Sunday Weights
Sheesh, this turned out to be a long first post.