T Nation

Nutrition/Diet for an Athlete?


#1

Greetings,

I hope you can help me :slight_smile:

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 :slight_smile:

I hope everything is translated correctly.

Thanks


#2

Suck it up and eat your veggies... least some spinich and broccoli.....


#4

mhkay,....

and is the rest fine?

Will it be enough to add some veggies to lunch, breakfast and toast with chickenbreast for my goals?


#5

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 :wink:

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.

And eat veggies! :stuck_out_tongue:


#6

So how and what should I change?


#7

Implement the seven steps Dr. Berardi explained in The Athlete Diet:
http://www.T-Nation.com/free_online_article/sports_body_training_performance_nutrition/the_athlete_diet

Problems solved.


#8

For breakfast add 1/2 cup oats dry instead of raisins..

post workout use one scoop Waxy Maize with your protein instead of A liter of orange juice

And with your last meal have your chicken with 1 1/2 cups of green vegetable....instead of rice

who care if you dont like veggies...you are looking for results