Quote (Betrayed @ Apr 24 2012 11:45pm)
Hi.
I am a volleyball and soccer player since almost 12 years now for soccer and 4 for volleyball.
I'd like to get a program or just an eating program so i could lose a bit of weight and gain maybe more muscle.
Im going to admit that i am a total noob at this stuff so if i ask u some questions that sounds rediculous, pardon me as i am also french
Atm, i am 16, 5'10 and around 160lbs
I am not 'fat', because since im doing alot of sports, you can see a big difference between others' muscles and mine, but i'd like to get them stronger to be more performant as i am playing im elite teams
Since maybe 1 year, i see that i took alot of weight (passed from 5'5 to 5'10 and passed from 130 to 160), and im thinking it may as to do with me eating ALOT more than before.
It seems like i am always hungry and it bothers me a bit because i cant control myself from eating...
Yes i am probably losing some of it since im in sports 4+ days a week, but i still feel like i could lose some weight and gain more muscles to jump higher and to smash harder in volleyball, and just to run faster in soccer.
I may even consider trying to get a 6pack but that will come in time.
I also need to say that i have alot of injuries due to me being... A bit extreme in sports.
Since im always in a gymnase or on a field, they cant 'repair' so fast, so would u have any stretching or any advices about those ?
Atm im not training myself but im starting soon also
There's a lot of conflict here in your questions.
Do you want to lose fat, gain muscle, improve flexibility, improve recovery, decrease injuries, or improve your overall skill and performance with regard to sports? You can NOT have everything, there is no way to do that. So you will need to prioritize everything in order of which you want to do them. Given that you are only 16 years old, you are still growing. You shouldn't worry too much about a full cutting cycle, but maybe just eating properly and continuing with your training as usual. Here's a sample meal plan for a person who is as active as you at your age:
3,000 cal diet lean bulking diet would be 300g carbs, 300g protein, and 70g fat.
A sample meal plan for you would be:
Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham) and cheese (2% reduced fat and low sodium) w/ veggies made into a sandwich
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + 1/2 cup black beans + large serving of veggies
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts