I’m a 15 year old male 100 and 200m sprinter from the UK. I would like to ask you for a suitable diet for me, without using supplements because I feel I am far too young for them. Here is a rough journal of the training I do.
Monday - 1-2 Hours at the Gym (Depending on what I do on Sunday, it might be a rest day)
Tuesday - 1.5 hours Sprint training
Wednesday - Rest and recovery
Thursday - 1.5 hours sprint training
Friday - Ab work, no gym
Saturday - Rest and recovery
Sunday - 1-2 hours at the gym
I would like to drop the 100m time to below 11 seconds by the end of this year, and the 200m to 24 or lower.
Diet just now:
9am - Weetabix (With Semi-Skimmed Milk), Fruit Juice, Grapefruit
12pm - Tuna with vegetables, or even a wholemeal bread sandwhich with anything of High protein (e.g. Chicken, Turkey or other lean meats) with salad in them.
3pm - Usually a piece of fruit e.g. an orange or something.
7pm - Depends on the meal I’m having. It’s usually a chicken dish, sometimes a pasta dish, or even a tuna dish.
I also have around eight glasses of water a day, and about 4 glasses of milk.
(I would like to do snatches, squats and power cleans, and any other barbell exercises like those but I do not have the right technique, and I have no coach at the gym to assist me when learning how to do it, so I don’t want to do it alone incase I cause myself any serious injuries)
PB’s of 12.3 and 24.2 aren’t bad; how old are you? Dropping below 11.00 in the 100m by the end of this year may be fairly tough to do; focus on small steps at a time i.e. breaking 12.00, then 11.9, etc… Be patient and let yourself develop without becoming impatient if you don’t see a miraculous drops in times.
Alright, as far as your diet goes… You are not getting nearly enough to eat throughout the day; this probably wouldn’t even cut it for your minimal daily requirements if you were just sitting around doing nothing all day. Eating 5-6 times per day would probably be much better. I’d add in another meal after your dinner maybe around 9-10 pm depending on when you go to bed; something like a protein/fat combo like cottage cheese with some walnuts/almonds or something of that nature.
Barley see any calories in there, like I said before. Another thing I saw is your breakfast is a bowl of cereal with fruit juice. Not the best choices; get some high quality protein and carbs in there (egg/egg white omlette for example) ditch the fruit juice and opt for whole food instead. You gotta increase your intake though big time.
As far as your lifting goes, at least you’re doing something but eventually you need to learn how to do the barbbell lifts. Someone in your gym you workout at must know how to do these lifts; I’m sure someone wouldn’t mind helping you out if you ask them for help and advice. The squat and deadlift should be taught to you at the least, the benefits of these lifts are too many to list!
Check out some articles from John Berardi, search around in the nutrition forumns here, and keep asking questions. JB has some great info you can base your own diet around. Good luck!
I actually just meant to get by time below 12 actually, I made a mistake. I’m only 15 like I said in my first post. So Could you suggest a meal plan for me for the course of the day? (Please note I’m from the UK so we don’t have the same products over here).
Also, do you think Whey Protien Supplements aren’t necessary for someone my age?
My dad seems to think supplemets are bad news and I’ ve never to take them :mad:
As far as whey protein supplements go, I think that they aren’t necessary but definitely very helpful in getting enough protein in during the day, especially if you are a busy person and don’t have much time to be preparing all your meals. Add to that it is the cheapest source of protein available (in terms of price/servings ratios)
And I agree with what WC said about learning the barbell exercises, especially squats and deadlifts. Make sure you read up on correct form on the net as well as asking people. elitefts.com is a good place to start.
I won’t give you actual meals to make because in all honesty that’ll take up too much time!
You need protein in EVERY meal. If you can’t cook, or meat is too expensive in every meal have cottage cheese.
Apart from that your diet above is pretty good. However, if you think that’ll make you muscular and lean it won’t. You’ll have to bulk up and cut to reach a good physique.
I suppose you will refine your diet over time. I hope that you give yourself a pat on the back for the excellent effort of eating nutritionally proper meals. Keep at it.
I also spent time looking at the best quality sources of low GI food at your age.
Later on I realised body fat effects the way your body utilises nutrients. I learnt this by being muscular whilst carrying fat at 16 stone, whilst watching 14 stone extremely lean friends eat nothing but skittles.
The moral of the story isn’t eat sweets. Basically, work on your physique. Gain muscle, gain strength, lose fat. Perfect your technique.
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