Athlete needs help creating a plan for gaining muscle and losing fat.?!
Question: Athlete needs help creating a plan for gaining muscle and losing fat!.!?
I start on every sports team except hockey (never liked ice) in my school because I am very coordinated and skilled but I need to get in shape!. I am 6'1 195 lbs!. What I am basically asking for is a good plan with specifics so I can gain muscle and lose weight!. Here is what I have so far, please fill in the rest to help me!. This would be greatly appreciated thanks!. Im 17 years old btw!.
Everyday exercise:
100 situps
100 pushups
5 km run each day
What to eat/drink:
ONLY green tea and water to drink!.
Now, I have no idea how much I should be eating or what I should be eating!. I eat alot of fast food which is really bad and I want to goto the grocery store and buy stuff but I know NOTHING about food!. If its possible, can you please put a good eating plan with specific foods that I should be eating like in the morning, for lunch!.!.for night!.
ps!. I DONT LIKE TUNA :PWww@Answer-Health@Com
Everyday exercise:
100 situps
100 pushups
5 km run each day
What to eat/drink:
ONLY green tea and water to drink!.
Now, I have no idea how much I should be eating or what I should be eating!. I eat alot of fast food which is really bad and I want to goto the grocery store and buy stuff but I know NOTHING about food!. If its possible, can you please put a good eating plan with specific foods that I should be eating like in the morning, for lunch!.!.for night!.
ps!. I DONT LIKE TUNA :PWww@Answer-Health@Com
Answers:
Ok, here goes!. I am a former professional athlete so I'd like to think I know what I am talking about!. Gaining muscle whilst losing fat is a really tough ask - Im not saying it isn't possible but you aren't going to see any huge muscle gains - although you will perhaps look bigger because you will be losing the fat which covers your muscles!.
Let me start with the exercise plan!. I would suggest you stop the 5km run - long distance running burns muscle mass as well as fat and isn't the most optimum cardio for fat burning or muscle building!. You should perform high intensity interval training (warm up, sprint 1 min, slow jog 2 min and repeat) - each session should last only 20-25 minutes!.
That way you max your fat burning and keeping your explosive muscle power!. If you need endurance for your sports do one 5km run at the end of the week!. Forget the sit ups and perform bicycle crunches and reverse crunches and instead of 100 pushups try 50 spiderman pushups (they get the whole body working)!. I would also use weights to build strength!.
As for diet!. I hate tuna too as it happens! Boost your protein intake!. Lean meat and veggies at every meal!. If you want to lose fat you'll need to cut out the fast food!. Aim to only eat complex carbs (potatoes, pasta etc) immediately after training!.
Keep it simple - whole foods, lots of veggies and salads (without dressing), cottage cheese is very good!. You should check out the diet stuff for athletes here - http://secretstofatloss!.com/endorses!?pre!.!.!. - it is used by a number of NFL, NHL and NBA athletes as well as the US bobsleigh team!.
It is expensive but very good - it is what I base my food intake on!. I wish you all the best, check out my sites below and I hope you have got something from this!. Go for itWww@Answer-Health@Com
Let me start with the exercise plan!. I would suggest you stop the 5km run - long distance running burns muscle mass as well as fat and isn't the most optimum cardio for fat burning or muscle building!. You should perform high intensity interval training (warm up, sprint 1 min, slow jog 2 min and repeat) - each session should last only 20-25 minutes!.
That way you max your fat burning and keeping your explosive muscle power!. If you need endurance for your sports do one 5km run at the end of the week!. Forget the sit ups and perform bicycle crunches and reverse crunches and instead of 100 pushups try 50 spiderman pushups (they get the whole body working)!. I would also use weights to build strength!.
As for diet!. I hate tuna too as it happens! Boost your protein intake!. Lean meat and veggies at every meal!. If you want to lose fat you'll need to cut out the fast food!. Aim to only eat complex carbs (potatoes, pasta etc) immediately after training!.
Keep it simple - whole foods, lots of veggies and salads (without dressing), cottage cheese is very good!. You should check out the diet stuff for athletes here - http://secretstofatloss!.com/endorses!?pre!.!.!. - it is used by a number of NFL, NHL and NBA athletes as well as the US bobsleigh team!.
It is expensive but very good - it is what I base my food intake on!. I wish you all the best, check out my sites below and I hope you have got something from this!. Go for itWww@Answer-Health@Com