need help....im an athlete trying to diet any advice is appreciated

[bigguy99]

well, im 24 i weigh 285lbs 6'5 tall 30%bf been lifting for 3 yrs now
i would like to know what u guys suggest as of a diet for monday thru saturday. my sched:
m-f ....wake up at 7 go to school. from 3-5 i lift weights. from 5-7 i have football practice.

with this schedule can someone recomend a good diet to fit my schedule and also that is for a football player. i mostly want to cut down on bad foods and get my body fat lower.
any advice would be appreciated
thanks..
please feel free to email me direct....sik14u53@yahoo.com

 

[Suareezay]

there are plenty of threads here that you can browse through to get an idea of what other people are eating; basically just lean proteins like chicken, steak, turkey, fish, eggs. Low GI carbs like oatmeal, sweet potatos, brown rice, whole wheat breads and pastas. Healthy fats like olive oil, fish oil, flax oil, natural beanut butter, almond butter, EFA caps, etc. Plenty of veggies and a good multivitamin as well.

Basically all you have to do is apply those foods to your own bodyweight and what your trying to accomplish. Just determine how many calories you need to eat in a day in order to slowly lose weight. At 285, im guesing youre pretty endomorphic (big frame, lots of muscle, but lots of fat as well), so id start by eating in the neighborhood of 4000-4500 calories a day and see what happens.

Id set up my diet something like this
breakfast: protein/carb (eggs and oatmeal)
~11am: pro/fat (a whey shake with olive, flax, or fish oil)
~2pm: pro/carb (chicken and rice or potatos, salad)
after the weights: a pro/carb shake (i dont know if this is a good idea before football though....i knew guys who played in HS and puking during practice was pretty common even on an empty stomach)
after football practice: pro/carb (steak and potatos, veggies)
before bed: protein and veggies (cottage cheese, steak, etc)

basically you just eat protein with every meal, with carbs for breakfast and around the times you train for (for energy). The outline i laid out is just a generic "bodybuilding" diet, im not claiming to have any sport specific diet expertise, although i cant imagine there should be any difference, other than a slightly higher calorie intake to compensate for the 2 hour practice, which i assume is generally more brutal than any cardio most of us do.

 

[Vegas]

The Cutting Primer is a good place to start:

http://www.steroidology.com/forum/showthread.php?t=76606

 

[Suareezay]

The Cutting Primer is a good place to start:

http://www.steroidology.com/forum/showthread.php?t=76606

hmm...forgot about that...could have saved me some typing:lol:

 

[truck]

Hey bigguy. From your number I take it you're DL? Well anyway I'm a fellow FB player. The first item in your arsenal is a good sized lunchbox or something to carry your food in. The best and most portable foods are. Cottege cheese, fresh fruit, yogart, hard boiled eggs, canned tuna or chicken, ground beef patties (90/10), baked potato. Then you can also go with just about any type of food or meal you can throw in a tupperware. The biggest thing for you big guys is eating fresh fruit, you'll feel fuller and have more energy. Stay away from fast foods if you wanna loose weight, if you have to grab something then get the chicken sandwiches, baked potato's, and salads; go light on the condaments. Drink lots of water, if you want something that has some taste and keep you full go with cranberry juice, 100% juice is best, but not always neccessary. Also what helps is drinking a few cups of water or juice before you eat, it will reduce the feeling of hunger and make you feel full. If ya want more advice just ask.

Oh ya on your day off on sunday, treat yourself to something you've been craving fast food, ice cream, candy or what ever. It'll keep you sane and your body will respond better to the good food you're eating.