Hi all this is my plan for Aussie Footy Training.
I’m looking for some input into my plan - Diet Training etc.
[BTW Sorry it’s so long but I wanted to be Specific and clear]
I’ve been ‘out of action’ for the past 6 months and have got badly out of shape and put on quite alot of weight.
My Pre-season starts in Mid-January or early Feburary, and the season in March.
I have approxiamately 12 Weeks until Pre-season starts.
Weight - 205
BF% Estimate - 15-18%
******* Overall plan *******
Weeks 1 & 2 : Focus on fat loss Maintain strength - No Carbs -
Weeks 2 - 12 : Carbs only Post-Trg. - Develop Strength, drop a little fat slowly and gain strength.
******* Weekly Training Program *******
(Ok I’d rather do the running after weights for best fat burning but the Gym doesn’t open until 0700 and I start work at 0900)
Monday, Wednesday, Friday
- Session 1 (0600-0700) Running, Speed and Agility Work. -
- Session 2 (0700-0830) Gym - Strength Work, Squats, Bench P., Dead Lifts, Pulldowns, Cleans
Tuesday, Thursday, Saturday - Session 1 (0600-0700) Running, Aerobic and Stamina Work, Fartlek, Long Intervals, Steady Run.
- Session 2 (0700-0830) Gym - Flexibility Work and Auxilary Work, Bicep Curls,
Sunday - Rest, Light Stretching
Indoor Soccer or a Light Cycle- (1900-2000) M, W, T - Indoor for 60 mins
******* Daily Diet Weeks 1 & 2 *******
0400
0430
0500 Rise
0530 ECA Stack
- Universal Animal Cuts
0600 Training - Running - 1 Hr. Approx.
0630
0700 Gym Weight Training - 1.5 Hr. Approx
0730
0800
0830 Meal [P] - PWO Drink
- Whey Protein (27 gms) - (in 500ml of Water)
- Vit. C (1 gm), Vit. E (67mg),
- Universal Animal Pak (just the Amino Acids)
0900
0930 Meal [P] - PWO Drink
- Casein & Whey (24 gms)
1000
1030
1100
1130 Meal [P & F]
- Casein & Whey (24 gms) - (in 500ml of Water)
- 1 Flaxseed Capsule (1 gm)
- 1 ALA Cap. (30 mg)
- 1 MSM Cap. (750 mg)
- CoEnzyQ10 (30 mg)
- Glucosamine Sulphate (500 mg)
- Chondroitin Sulphate (400 mg)
1200
1230
1300
1330 Meal [P & F]
- Casein & Whey (24 gms) - (in 500ml of Water)
- 1 Fish Oil Capsule (1 gm)
- 1 CLA Cap. (1 gm)
- 1 MSM Cap. (750 mg)
- Universal Animal Pak (The rest of the Minerals and Vit.s)
1400
1430
1500 ECA Stack
- Universal Animal Cuts
1530 Meal [P & F] - 1 Fish Oil Capsule - 1 CLA Cap. - 1 MSM Cap. -
- Casein & Whey (24 gms) - (in 500ml of Water)
- 1 Fish Oil Capsule (1 gm)
- 1 CLA Cap. (1 gm)
- 1 MSM Cap. (750 mg)
1600
1630
1700
1730 Meal [P & F]
- Casein & Whey (24 gms) - (in 500ml of Water)
- 1 Fish Oil Capsule (1 gm)
- 1 CLA Cap. (1 gm)
- 1 MSM Cap. (750 mg)
1800
1830 L-Carnitine (1 gm)
1900 Training - 1 Hour Approx.
1930
2000 Meal [P] - Last meal Pre Bed
- 6 Egg Whites
- Maybe some Cheddar Cheese
2030
2100
2130
2200
2230
2300
2330
0000 Meal [P] - Midnight Meal
- Casein & Whey (24 gms) - (in 250ml of Water)
******* Daily Diet Weeks 2 - 12 *******
0400
0430
0500 Rise
0530 ECA Stack
- 3 Hydroxycut
0600 Training - Running - 1 Hr. Approx.
0630
0700 Gym Weight Training - 1.5 Hr. Approx
During Workout Drink
- Whey Protein (10 gms) - Whey Isolate
- Carbs. (20 gms) - Glucose and Malto. 1:1
- 7 % Soln (in 500ml of Water)
0730
0800
0830 Meal [P] - PWO Drink 1
- Whey Protein (25 gms) - Whey Isolate
- Carbs. (50 gms) - Glucose and Malto. 1:1
- 18 % Soln (in 500ml of Water)
- Vit. C (1 gm), Vit. E (67mg),
- Universal Animal Pak (just the Amino Acids)
0900
0930 Meal [P] - PWO Drink
- Casein & Whey (24 gms) - (in 500ml of Water)
1000
1030
1100
1130 Meal [P & F]
- Casein & Whey (24 gms) - (in 500ml of Water)
- 1 Flaxseed Capsule (1 gm)
- 1 ALA Cap. (30 mg)
- 1 MSM Cap. (750 mg)
- CoEnzyQ10 (30 mg)
- Glucosamine Sulphate (500 mg)
- Chondroitin Sulphate (400 mg)
1200
1230
1300
1330 Meal [P & F]
- Casein & Whey (24 gms) - (in 500ml of Water)
- 1 Fish Oil Capsule (1 gm)
- 1 CLA Cap. (1 gm)
- 1 MSM Cap. (750 mg)
- Universal Animal Pak (The rest of the Minerals and Vit.s)
1400
1430
1500
1530 Meal [P & F]
- Casein & Whey (24 gms) - (in 500ml of Water)
- 1 Fish Oil Capsule (1 gm)
- 1 CLA Cap. (1 gm)
- 1 MSM Cap. (750 mg)
1600
1630
1700
1730 Meal [P & F] -
- Fish/Chicken/Beef & Low Carb Veggies - OR Casein & Whey (24 gms)
- 1 Fish Oil Capsule (1 gm)
- 1 CLA Cap. (1 gm)
- 1 MSM Cap. (750 mg)
1800
1830 L-Carnitine (1 gm)
1900 Training - 1 Hour Approx.
1930
2000 Meal [P] - Last meal Pre Bed
- 6 Egg Whites
- Maybe some Cheddar Cheese
2030
2100
2130
2200
2230
2300
2330
0000 Meal [P] - Midnight Meal
- Casein & Whey (24 gms) - (in 250ml of Water)
---- Daily Snacks
- Peak Body Pro 50 Bars - (P:C:F - 50:9.8:6.5)
- Cheddar Cheese
- Mixed Nuts, Almonds, Peanuts etc.
QUESTIONS:
What do you think?
How best to minimise catabolic effcts of this training Program?
Protein:
I think I’m getting about 171 grms of protein - is that right?
Is the 171 grms enough?
If not where do I get the rest From?
Fats:
Where do I get enough from?
I am taking 3 Fish oil Caps and 1 flaxseed cap - but that’s only 4 grms of fat isn’t it?
Sure that’s nothing.