Denilson35

Hey, hey
I've been thinking about how I should change my diet for the soccer season. I have about 4 1/2 months, so I feel there is lots of work that can be done. I'm 6'1, 180, and about 11% body fat. I'd like to lower the body fat to make myself lighter on my feet, but I know a CKD diet would not be good for an endurance athlete like myself. I've tried it before and it seriously compromised energy level for a sport like soccer. I looked into creatine, but then I would gain water weight so I'm not sure about that either. Ideally, I would like to be 170-175, and have a 8% body fat or so. I'm not sure quite how to get there, or what supplementation is needed. Fat burners? I've always been skeptical of that kind of stuff. Any ideas? All are appreciated

calalily1972

Please post your current diet, listing in a meal by meal format including quantities and we can help you get started.

Denilson35

Thanks Jodi I'll try to be concise. 6'1, 180lbs., 20years old, about 11-12%body fat, trying to reach 8% as ideal for me, a soccer player. Diet and exercise:
1. approx 8 AM Run morning on empty (alternate HIIT and endurance runs)
2. approx 9 AM Breakfast of oatmeal (54 carbs) and egg substitute/egg whites (5 or 6, so 30-36 g protein.
3. approx 12 AM Chicken with rice (about 48g protein, 60 g carbs)
4. approx between 1AM-2:30PM Snack on some almonds (some fat, equal protein/carbs)
5) approx 3:00 PM Lean ground beef (like 93%) and some salad (around 40 g protein and the salad carbs)
6) approx 4:00PM Weightlifting for 45-60 minutes
7) approx 5:15PM Whey protein with water(46 g protein)
8) approx 5:45-6:00PM about 30 minutes after the shake, another chicken dish, maybe with some salad(40 g protein and salad carbs)
9) approx 8:00 PM 4% fat cottage cheese, maybe natural peanut butter (peanut butter- fats/protein, and cottage cheese protein and fats)
10) approx 10:30PM some more eggs/egg substitutes, or turkey depending (30-45 g proteiN)
Overall I'm usually around 150-175 g carbs, 250-275 protein, and 80-100 g fat...Comes to about 2500 calories depending on lots of factors, I probably stay between 2300-2800

I drink a couple gallons of water each day. No supplements besides whey protein, and I run 7 days a week, and lift 6 or 7. It is supremely frustrating to put in so much effort and not see the results that I would like. I'm starting to think I need some sort of drug to help me, but I don't know anything about creatine/fat burners/ or lean muscle gainers. Also, I'm not very risk averse. I feel like I'm keeping up on my end of the bargain with the work, but what am I missing? I feel like I should quit if I'm stagnant!

Denilson35

Oh, I forgot a couple things...I drink the water only in between meals, not during meals. Also, I can't eat fish because it makes me nauseous, so any tuna suggestions won't work here.

Trump

You need rest, let your muscles rebuild.



What position do you play?

"It's supposed to be hard. If it wasn't hard, everyone would do it. The hard is what makes it great."

calalily1972

You don't need any fat burners. I think your calories are too high. Your food choices are good actually they are excellent. That is brown rice right? I like your meals but I'd bet if you cut things down a bit your do good. Because your an endurance athlete oppose to BB I would go more with something like this:
Cals: 2200
Protein: 220G
Carbs: 220G
Fat: 50G

Make sure your fats come from EFA's like Fish oil and/or Flax Oil. I don't think you need as much fat as you have either. Also, stick to lifting at 5 days a week. Why 6 or 7? thats too much.

Denilson35

Thanks Jodi for the interest

The problem I'm having is that I get really hungry at 2200 cals. I dont want to starve myself because that's really uncomfortable, but on the other hand, my body just refuses to lose weight. That's why I thought some supplements might be helpful, but I'm CLUELESS about that type of thing. I don't know what to do really..! I eat all the right foods, and I never cheat, and I always exercise, and it seems like its all for naught..

calalily1972

You could try Leptigen. Blunts the hunger and raises Leptin. Sends the fed signal so your body thinks it has food and many other things. Works great, I use it and many others on here now do to.

Whatever you use you need to lower cals or you won't drop bodyfat. Your eating in maintenance cals.

Fit Freak

Ever hear of something called SET POINT? Sounds to me like your body wants to be at 11%. If you try to fight it...like reduce your cals to 2200...with all that intense cardio, training, and SOCCER (performance dude...that's what matters...I gaurentee the few extra lbs will affect you much less than being hungry), you'll end up feeling lethargic and performance will suffer. 2200 cals will also result in muscle wasting IMO.

Your diet to me looks good...I would suggest a few more carbs and a little less fat though...something similar to what jodi mentionned but try to keep the cals where they are now.

If you want to feel lighter on your feet change your training stule...add some plyometrics to your training. That should help. I used to play varsity soccer during university a few yers back and quickness is much more than a function of BF% or Bodyweight.

With the propper training plan as well as a sound nutritional plan (which you already have) you should be fine. As I said trian for quickness.

AND again...what is your position? IE if you're a wide midfielder you're doing one shit-load of running...lol

Searching for the right balance...

Fit Freak

One more thing...supplements are not he solution....they may temporarily help you but if you support the concept of set-point theory you'll basically end up at the 11% mark shorty after you hard-earned money is gone

Searching for the right balance...