My Shot

Here's the Skinny,

I'm a referee for Hockey in Canada and I officiate at Tier II Junior. This June I will attend a camp where bascially all the leagues above where I am will be there. I have to make them say "who is that". Last year I was lucky enough to make it where I am now. It was tough.

Last Year I was at an embarrassng 260, with a 27% body fat.... (yeah I know).

From March 08-June 08 - I went to 229 and 19% body fat. When I hit Camp I was in the best shape that I have been in 6 years.

So now I'm 233, no idea what my Body fat is. The 233 is because of the muscle mass in my legs. I ref'd this year over 400+ games and my thighs and calfs are huge. Cardio is not a problem, and I do an hour per day.

What I need help with is Nutrition advice. Being Canadian I have sinful habits (I'm addicted to Timmy's <- any canadian will know what this means).

I could really use advice from athletes. I'm not after mass I really need to tone. I'm by myself here, and don't have a workout partner and have to keep myself motivated.

Any advice from anyone would be greatly appreciated.

Thx

an hour a day of cardio is too long try interval training you only need about 20 mins and you will get better results. or is your cardio part of your work?

nutrition-have you read the sticky in diet section "read before posting" if not then i advise that you do.

you will have to stay away from Timmy's ( Doughnuts are the kiss of death man!)

No matter what you do if you eat them a lot you will not succeed in weight loss!

now now, we work out so we can have some timmy's. other way around is just asinine.

not sure how much time you have on your hands, but I think you could very easily see a difference with 2 strong workouts a week (each around and hour and a half long.

Workout 1: Strength
Utilizing your body to the best of its ability is fantastic, but you need to set a base. Build a Porsche from a Pontiac. Doing full body workouts is the way to go in my opinion. For an entire workout, I recommend 3 sets each of the following. Bench press, upright rows, incline press, pull ups/downs, squats, sitting calf raises, and deadlifts.

after around 2 to 3 days of rest you could do

Workout 2: Speed
Stretching is vital. Not to reduce injury, but to increase speed. Flexibility is great for running (and skating). High intensity warm-ups are great. Butt kicks, high knees, crab walking, arm drives, and I'm sure you could find more. Then you have a choice of doing variations of sprints from different starting positions, to jump rope, to box jumping, or jogging/running. Start and end with stretching.

After around 3 weeks of this, you should notice a difference. As said, nutrition is extremely important. Good luck with your refereeing.

1.5 hours is a bit long. I'd limit to 60 minutes approx on weights. With all the Cardio / training he does, it might be a little bit overkill on weights for that length I feel.