rate

BlueIsland

Age- 24
Height- 6 foot
Weight- 14 stone 4 pounds

I have dropped two stone two pounds in the past three months. I returned home from a two month stint in America at the heaviest I have ever been. I am a G.a.a player who take football very serious so needed to drop the weight. I want to return to training in Jan in very good condition. My aim is to get to 13 stone 7 pounds but am at a plateau at the moment. Any help would be appreciated.

Diet

Morning- Corn Flakes with skimmed milk, apple and low fat yoghurt, litre of water

Mid morning- Two mandarins, 5oo mls water

Lunch- Cold Chicken wrap with lettuce, red onion and peppers, cuppa soup (veg), apple and litre of water

Dinner ( 5.30)- wholewheat pasta, Veg, cod or chicken breast, fruit

Evening snack- Veg cuppa soup with slice of brown bread and apple


Training

My schedule varies but it is a mix of the following. I will weight train three times a week, cardio 5 times

Fartlek training ( 20- 30 mins) - covering 5 to 6 km

Plyometrics ( skipping, box jumps, etc)

Weight training-
terrible at knowing the names of the exercises. I will do 3x8 reps of 6-7 exercies three times a week

Flat chest flies
Incline chest flies
Lateral raises
Front raises
Single arm rows
Dumbell squats
Lunges
Machine legs weights


I can feel myself getting stronger. I am a gaelic footballer so I am not aiming to be built like a house.




Any Help wopuld be appreciated

rubadub

Do not focus on weight, get your body fat levels checked. I have been on a "weight plateau" of 12stone +/-3lb for well over a year, yet have been getting thinner, i.e. adding muscle and losing fat at the same slow rate.

You might consider ditching the bread/pasta/wraps, if you want to get your fat down.

Have you calculated your daily calorie intake?

Get some deadlifts, pullups, & chinups in the mix

amazingemmet

I never understood where the idea that gaa players have to be small and not built. If you look at a running reciever in american football they're fast as hell and built big and strong.

Anyway your weights program is terrible I'd recommend this one
http://www.defrancostraining.com/articles/articles.htm

Also your diet is terrible read the stickies at the top for some advice on how to tidy it up

justsomebloke

amazingemmet wrote: »

I never understood where the idea that gaa players have to be small and not built. If you look at a running reciever in american football they're fast as hell and built big and strong.

nah IMO aussie rules players have the type of physique that GAA player should have more then any other sport and they would be a lot bigger then GAA players

rubadub

TBH the main reason I go to see my mates playing GAA is the hope for a millup! bigger the better!

And if your aim is to be 6ft and 13.5stone then that is big in my book, if it is not all fat.

Lothaar

amazingemmet wrote: »

running reciever in american football

That would be 'running back' or 'wide receiver', to be pedantic.

They've generally got very different physiques too. However, both types of player are usually way bigger than GAA players. That's down to lifting from high school on through college, great diet and constant training. They're built for explosive power rather than endurance, which GAA players need so they can last the whole game.

That said, I'm certain they'd be fit enough to last a GAA match. And their power and explosiveness would give them a huge advantage over the wiry type GAA players.

BlueIsland

My theory on size is fairly simple. lets take some of the best forwards in Ireland. Colm Cooper, Pauric Joyce, Alan Brogan, Oisin McConville, Ross Munnelly, Conor Mortimer, even kieran Donaghy. They are not built like boys trying to win a body building contest.

I have looked at stickies on diet. considering my weight loss I dont think it is "terrible". I will review it however. so thanks for the help./

daveirl

This post has been deleted.

AlphaMale 3OO

I think GAA has its training regimes stuck in the past. Having lived with a couple of guys (one of them a Dublin panel member for one season, the other a Galway minor), I saw them do such things as sprint laps as fast as they could for as long as they could and recover with a healthy concoction of sausages and pasta. The players need to be educated in a professional manner from a young age. To the OP, your diet to the untrained eye seems healthy, but a few tweaks like introducing, slow-burn carbs (wholemeal pasta, oats etc.) instead of regular pasta would go a long way to helping you. You need way more protein, maybe eggs and you might also want to supplemement with whey protein, I know this is sort of stigmatised in GAA circles but **** 'em. Another fear I see in GAA guys who are apprehensive to take up the weights is that they dont want to end up "like your man schwarzeneggar". You wish. Its simply impossible without a lot of variables which I'm not going into. I think you should introduce, deadlifts, squats, cleans, push presses etc. That will give you good explosive power.

BlueIsland

I forgot to out it in but i do eat a couple of egg whites every other day. I am going to cut out wraps and pasta for a couple fo weeks to aid fat loss. Building explosive power is something I am extremely interested in. Gym I am a memeber of does not have a bar so i do squats with the dumbells.
Our physical trainer is not in the past i. it is stereotyoing all gaa teams into that "neandrathal country man" image. our trainer has a plan which includes interval, fartlek training, resistance work and plyometrics. he monitors training schedules to get players peaking at the right time. Very few senior club teams run endless laps of the field anymore. gaa is way more professional in regimes than you think.

davyjose

BlueIsland wrote: »

I forgot to out it in but i do eat a couple of egg whites every other day. I am going to cut out wraps and pasta for a couple fo weeks to aid fat loss. Building explosive power is something I am extremely interested in. Gym I am a memeber of does not have a bar so i do squats with the dumbells.

Join a new Gym. Minimum requirement in a gym is a f*cking bar TBH.

BlueIsland

ok so i have modified the diet a bit.

breakfast- porridge with skimmed milk, yoghurt
Mid morning- apple
Lunch- Chicken piece salad with a boiled egg
Evening ( before gym)- 2 weetabix with skimmed milk
Dinner- Chicken or fish with steamed veg and baked beans


is this better??????

davyjose

You need to get protein in with every meal. You're only really doing that with two, maybe three of your meals. I doubt you're get anywhere near enough protein.

BlueIsland

could you give me examples of additions I could make to get enough protein?

Colm_OReilly

Twice davy has benched the correct - seriously how can a gym not have a barbell????

Yes, more protein, more carbs from veg than grain, more good fats (from nuts usually)

As for your routine, GAA is a random, varied sport that's usually played in the anaerobic zone (high intensity efforts with low intensity intervals) and requires strength, power, agility, coordination, balance, speed, endurance and stamina.

Any routien which is predictably cycled is not optimal for GAA training. Also anything which segments the aspects of training will produce segmented results.

If you have the time available, equipment, knowledge, I'd recommend following a CrossFit protocol for the general preparedness you need for GAA. Although, given that your gym doesn't have a barbell, following this might prove difficult. In which case I refer you to Davy's advice, get to a better gym! (Shameless plug warning!)

If you're not inclined to do that you should move onto a strength based workout.

If you insist on breaking up the cardio and strength mix your cardio up a lot more. Maybe just do some sprints one day (recording time). 100m, 200m, 400m, 800m. With various repititions. With sprint days give your body adequate rest so you can go max effort each time.

Or time a 5K, 2K, 10K run. Or 5/10/15/20 minutes distance runs.

Colm

justsomebloke

BlueIsland wrote: »

Gym I am a memeber of does not have a bar so i do squats with the dumbells.

dumbell thrusters FTW!!!!!!!!!!!!!!!!!

BlueIsland

Im happy with the cardio end of things as I vary it throughout the week. I monitor my prgress through time etc. Its moreso the weights side of things that I need assistance. Also any ideas on diet are great. I never actually questioned why there isint a bar ( I have theories ).

BlueIsland

If you look at the second diet I posted I read the stickies and added protein to each meal. is there still not enough with boiled egg, chicken, skimmed milk and baked beans????

davyjose

BlueIsland wrote: »

If you look at the second diet I posted I read the stickies and added protein to each meal. is there still not enough with boiled egg, chicken, skimmed milk and baked beans????

Well it obviously depends how much you are eating, but if you're relying on baked beans and skimmed milk to boost your protein intake then chances are it's relatively low. It also depends on your goals somewhat, but generally high protein is the way to go.

davyjose

BlueIsland wrote: »

could you give me examples of additions I could make to get enough protein?

Maybe add in a few egg whites for breakfast and a whey shake with your apple, or even some nuts if you aren't into shakes. As for your evening meal, yes there is some protein in Milk, but the ratio of carbs in this meal is waaaay higher than protein.

BlueIsland

What people think of my lunch


Chicken breast chopped up
Salad- lettuce, tomato, red onion, beetroot
two egg whites (boiled)

Apple and handful of cashew (about 6-7)

One litre water

g'em

there's really no need to start a new thread just to ask what your lunch looks like. I think it looks like food. I think it looks balanced. Knock yourself out.

BlueIsland

apologies. new to this board. sorry for being interested. and thanks for the mature answer.

g'em

Ah, sarcasm and accusations of immaturity all in the one brief post. The irony...

Seiously, you've got a fine nutrition plan there, but you'll be the person who can jusdge best if it works or not. Make a plan, stick ot it for a couple of weeks, if there's a good change you're doing it right and if not, re-examine the plan to see where modifications can be made.

BlueIsland

ok. thats all you had to say!!!thanks

BlueIsland

do people use a food diary to track what they eating???? and if so what kind of things do they write down. just the food?the calories?the protein?

Wood

The food itself, the calories, the macros, supplements. Everything. fitday.com is a great resource, and it'll make it easier in the long run for you to control our portion sizes and have a fairly good idea of the calorie content of your regular foods.

Have a look at it, really easy to use.

BlueIsland

Porridge- 150
Skimmed milk- 40
two egg whites-40
0% fat yoghurt-50

Apple-80
Youghurt-100

Chicken breat pieces- 150
Salad-70
two egg whites- 40
orange-70

Chicken breast- 170
Veg-80
Apple-80

half tin of tuna- 65
2 mandarins-50

At most that is only 1500 calories. accoring to allownace in the stickies I need 3900 for maintenance.Am I seriously undereating. I ament hungry with this diet though.Am i hindering my progress and training with this calorie deficit?????

BossArky

What weight are you?
What height are you?
What does your training entail?
Who is your daddy and what does he do?

edit - just saw your other thread. Update that one instead of starting a new one for each question.

ali.c

BlueIsland wrote: »

At most that is only 1500 calories. accoring to allownace in the stickies I need 3900 for maintenance.Am I seriously undereating. I ament hungry with this diet though.Am i hindering my progress and training with this calorie deficit?????

2 things stand out at me,
1) there are no liquid calories in your diet so i am not so sure if you forgot to include them or they are just not present.

2) when i first started watching my food intake and tbh i had some crappy low cal days where i jsut couldnt get enough good food into me, but i really noticed that my cals were well below average. So it may be your portion size is off or your missing something from your log see point 1.

BlueIsland

sorry about new thread there.thought it a different topic.

Could you explain what liquid cals are????

BossArky

Liquid cals = calories you take in from liquids such as tea, beer, milk, juices, etc.

A pint of Guinness would contain around 200 calories.