I’m 20y, 5’9"(1.75m) and about 194lbs(88kg).
I use the basic ws4sb3 4x a week and I also have 3x soccer practice followed by a match on sunday.
I want to lose about 11lbs(5kg) but without losing much power for soccer and weight lifting. I used the anabolic diet last year with great results but I was useless during soccer practice but I could hold my weights ( I also used ws4sb).
What do you think about something like that:
breakfast:
low fat curd cheese 500g
raisin 10-20g
1-3x during school:
wholemeal toast 50g
chicken breast 80g
before workout:
protein shake 60g
banana 1x
after workout:
orange juice 1liter
whey shake 48g
1hour later:
chicken 200g
rice 125g
before sleeping:
low fat curd cheese 500g
If I have soccer practice I want to use the chicken and rice for lunch because soccer practice is over at 9pm.
snack:
apple
walnuts
I know vegetables are missing but I don’t like them very much
It’s hard to lose fat and train hard for your sport WHILE lifting weights, almost near impossible, but it can be done, you just have to find a perfect balance between the caloric deficit and having enough energy for practice… I’d rather wait for off-season
But if you insist on losing the weight now, I’d recommend decreasing the carbs a bit, and up-ing fats, if you’re endo that would work great.