Thread: I Need Some Help with my Training Overall

if your taking in the proper amount of protein and fat and calories you can still do this , body part split is not your best bet , ask p-funk for a good soccer specific training program he will be able to help you with that better tan anyone, go to fitday and input your food for the day and post the macros up...........in grams in the diet sections we can help u refine after that to your needs

plus i think your right 128 for 5'7" is pretty small even in soccer

March 22nd:
Carbs: 40%
Fat: 36%
Protein: 24%

March 23rd:
Carb: 50%
Fat: 29%
21%

March 24th:
Carb: 54%
Fat: 27%
Protein: 20%


Do you want the amount of grams and the calories I took in too?

yes please grams and calories a lot easier for us to work with

March 22nd: 2432 calories
Carbs: 40%; 258.4g; 1,000 calories
Fat: 36%; 100.0g; 894 calories
Protein: 24%; 151.3g; 608 calories

March 23rd: 2219
Carb: 50%; 285.4g; 1,125 calories
Fat: 29%; 73.1g; 656 calories
Protein: 21%; 122.0g; 484 calories

March 24th:2405
Carb: 54%; 333.2g; 1,325 calories
Fat: 27%; 72.7g; 653 calories
Protein: 20%; 121.6g; 482 calories


Is that better?

much thanks

so avg 2300 cal
73 g fat
120 g protein


have you been gaining weight or losing it running these calories

p.s. your diet is very well set up so far

Well, since I didn't start recording stuff and working on a certain diet until this week , I am not so sure yet. I was told to not use the scale to see if I am getting bigger or smaller since it can be misleading.

ok well this is a good start try this for a few weeks with some good training , including squats, dead lifts, and bench press, and military presses, if u gain about a pound or 2 a week then this is perfect if not add some calories .....up the protein to like 180-200 area if this is not giving u a pound a week

Alright, I will look into the dead lifts and such. Are there any other leg exercises that I should be working on to maximize my muscle gain each week? Even arm exercises are welcome.

Thanks for help, I will wait for p-funk to come if he has any suggestions on the whole soccer program thing.

Another question: What are some good ways to higher my protein intake without shooting up my fat intake? What type of foods should I eat for this?

Right now I have these types of foods throughout the day:

Cheerios
Milk 1% Low Fat
Yogurt
Planters Lightly Salted Dry Roasted Peanuts
Sandwiches with packages ham
bananas and oranges
Subway Club from subway (i eat a 6" as a meal)
Broccoli

Then whatever my step-mom cooks, I only eat it if it semi-healthy. Sometimes it is a chicken/beef stir-fry. Today it was pasta.

I really want to drop the oranges/yogurt for some vegetables that could benefit me more, and maybe get some eggs.

your missing eggs, great source of protein, well the whites are , or even a whey protein shake with water will be good to add 50 grams with minimal fat

um again since your training sports specifically you will have to wait for p-funk or someone else , i cant really say on the training but squats for sure, and calf raises

and getting some good veggies in there is great more fiber , keep you more regular with the increased protein

Yeah, I just got done talking to my parents about dropping oranges and yogurt and getting at least one more veggy and then getting eggs. It seems to have a lot more protein and I need the veggies. I also am thinking about getting canned tuna or something for some more protein.

My goal right now is to eat more protein without adding too much fat into my diet.

Thanks for the help, I will keep trying to figure out ways to "perfect" my diet. =D

TUNA!!!! shit how did i forget that lol i eat a can a day GREAT way to increase protein with little fat

lolz, yeah, it seems smart :P. Do you have any recommendations on vegetables? Since my parents are buying stuff, I don't want to overload them which is why I am dropping certain things. Right now this is what I got in my mind, tell me what you think:

Peanuts ---> olive oil (for mono/poly unsaturated fats, we have some, should I just pour a tablespoon or something over my eggs? lol)
Oranges----> another vegetable (already getting Vit C from broccoli)
Yogurt -----> canned tuna


Also plan to get eggs for the egg whites and the yolk combined.

the yokes have fat in them and for extra fat u can have a handfull of almonds for a snack and its really good fat , id add some baby carrots i love those things but i love all vegetables cant realy go wrong

Yeah, I love just about any type of vegetable also. I haven't tried some of the most exotic ones, but the ones I have are really good when with a sandwich or something.

I will probably try the foods I have mentioned since the price will be about the same if tuna doesn't cost too much per can.

Lol, I probably should get a job on the weekends to make at least $50 to buy all this stuff without worrying about my parents getting mad at me .

tuna is dirt cheap you can get it for 99 cents a can in canada so what 1.15 there?

Yeah, I am hoping it is somewhere around that. I don't really want to have to make protein shakes and such. I defintiley know my parents would start worrying about me if I started taking supplements :P. They have troubles understanding things sometimes, xD.

protein and creatine is just food , they should undestand that but either way if u can a diet is good enough ....P-funk is on now send him a message or something for your training

Going off the program you have up there, you need a good bit of work and refining!

First, how old are you?

Second:

1) you need to plan backwards from when you want to be ready. You program should fit into blocks (I usually like 4 week blocks) with different emphasis; eaching building on the block prior to it.

2) just because you are in a block with a specific emphasis does not mean that you stop training the other fitness qualities. they are trained at a lower volume and not as much of a priority.

3) ditch the split routine and train total body

4) organize high intensive stuff (sprints, plyos and lifting) on one a day and low intensive stuff (tempo runs...ditch the distance running) on in between days

5) be specific with your program. don't be a "jack off all trades like you have listed up there. you get what you train for! if you want speed, train it. strength, train it. power, train it. etc....

6) eat properly if you want to put on size.

7) write out your full plan, don't just fly by the seat of your pants, for the entire preparation up to the date you need to be ready.

8) work that plan.

patrick

1.) I am 16 years old.

2.) I will try to sort out my schedule a bit better. I will definitley be bulking in April. I will probably start cutting in May and using sprints and such not only for soccer training but for my intense workouts. I am thinking about breaking down June and July into smaller sections of 2-3 weeks for training so I can train for everything I will need. Such as, plyometrics/strong endurance (distance/tempo runs)/speed (sprints) and I will have a section of where I will bulk also.

3.) I should be going to the store today for some better foods to help support all of the activities I will be doing everyday. I realize that my fat intake could be a bit lower and my protein could be higher.

4.) When you say "total body", do you mean work every muscle whenever I am in the weight room each time? That seems kind of hard on the body to do 3 times a week.

I am will try to have everything sorted out by April. It shouldn't be too hard, I just need to organize more so I can fit everything in my 4-5 month time squash.

Thanks.

by total body he means compound excersises like squats and deadlifts, shoulder press, stuff your body actually needs to incorporate more then just one muscle , you do heavy squats, your abs , calfs , shoulders, back, hams , glutes, quads all get hit if you use proper form

Oh, yes, I will be doing those...I didn't even realize that your hams were getting worked in squats. I looked up some exercises like, barbell rows and deadlifts today which I am going to incorporate into my workouts.

I subsituted whole wheat bread in for the whole grain today. Seemed a bit wiser .

Should I attempt doing front squats? The squats where you hold the bar around your shoulders in front of you. They say it works your abs more. I am not sure if i should stick with the normal around the upper back squats first since they seem easier and more begginner like.