Football diet ?
Moderators: cassiegose, Boss Man
Football diet ?
HEllo there I'm 19 yrs of age and im 6ft2, and average body size. I was wondering is there a diet made for footballers out there and what exercises could I do to build core strength and speed ??? By the way I wont have loads of time to do them so could you suggest the best thanx.
Re: Football diet ?
Strength and speed.
Cleans, Deadlifts, Squats, Lunges, Chins, Pull-ups, Bent over Barbell Rows, a bit of direct Bicep and Tricep work, Shoulder Presses, something like Planks for Abs, some sprint work and bobs your uncle.
That's the sort of thing you'd need.
As for diet, rounghly around 2,500 a day at least. Ratios around 40% Carbs, 40% Protein and 20% Fats shoud be fine.
Cleans, Deadlifts, Squats, Lunges, Chins, Pull-ups, Bent over Barbell Rows, a bit of direct Bicep and Tricep work, Shoulder Presses, something like Planks for Abs, some sprint work and bobs your uncle.
That's the sort of thing you'd need.
As for diet, rounghly around 2,500 a day at least. Ratios around 40% Carbs, 40% Protein and 20% Fats shoud be fine.
Re: Football diet ?
Hello thanx for repling so quick but I know all this is probably easy for you to understand but I dont know halve these things like Cleans?? also could you be a bit more specific on the diet please?
Re: Football diet ?
Cleans are basically where you hold a Barbell around Knee height, then move both arms in a 180 degree movement until almost perpendicular.
Give the ratios I mentioned in relation to 2,500 calories a day, you'd be eating, 1,000 calories Protein, (250 grams), 1,000 calories Carbs, (250 grams), 500 calories Fats (55.5g approx).
Split this into 6 meals, that's 166 calories Protein approx, (41.5g), 166 calories Carbs approx, (41.5g), 83 calories Fats approx, (9.2g approx), per meal.
The other option is to keep the 40% Carbs and go for 30% Protein, 30% Fats.
Doing this with a 2,500 calorie a day intake would look thusly.
750 calories Protein, (187.5g), 1,000 calories Carbs, (250g), 750 calories Fats, (83.3g approx).
Per meal that's 108.3 calories Protein, (27g approx), 166 calories Carbs approx, (41.5g), 108.3 calories Fats, (12g approx).
Hopefully that makes sense.
Don't be too about calories. These are ballpark amounts, so don't stress about it okay
.
Give the ratios I mentioned in relation to 2,500 calories a day, you'd be eating, 1,000 calories Protein, (250 grams), 1,000 calories Carbs, (250 grams), 500 calories Fats (55.5g approx).
Split this into 6 meals, that's 166 calories Protein approx, (41.5g), 166 calories Carbs approx, (41.5g), 83 calories Fats approx, (9.2g approx), per meal.
The other option is to keep the 40% Carbs and go for 30% Protein, 30% Fats.
Doing this with a 2,500 calorie a day intake would look thusly.
750 calories Protein, (187.5g), 1,000 calories Carbs, (250g), 750 calories Fats, (83.3g approx).
Per meal that's 108.3 calories Protein, (27g approx), 166 calories Carbs approx, (41.5g), 108.3 calories Fats, (12g approx).
Hopefully that makes sense.
Don't be too about calories. These are ballpark amounts, so don't stress about it okay
.Re: Football diet ?
Hey thanx dude but how am I ment to intake so much meals?
Re: Football diet ?
I am thinking of going on protein shakes?
Any suggestions on what I should do im pretty thin so I need to build muscle. Also ant one know of a place where they sell weights like barbells etc?
Any suggestions on what I should do im pretty thin so I need to build muscle. Also ant one know of a place where they sell weights like barbells etc?
Re: Football diet ?
I would advise against the shakes just yet, as it appears your diet might have some attention needing to it.
What do you eat and what times do you eat?
What do you eat and what times do you eat?
Re: Football diet ?
Serious im not a scheduled eater so I eat whatever anytime about cerial at 9-10 on a day off or if im working earlyer, dinner 12-1 and supper 5-6
Re: Football diet ?
There's your problem then. you're only eating 3 times a day and not making consistent eating plans.
What I suggest is you try to work out a plan involving six meals, a day, around 2.5-3 hours apart.
Try to stick to fairly fixed times and the sort of things you might like to eat. We'll then amend if necessary.
What I suggest is you try to work out a plan involving six meals, a day, around 2.5-3 hours apart.
Try to stick to fairly fixed times and the sort of things you might like to eat. We'll then amend if necessary
.Re: Football diet ?
You can't build muscle with protein shakes alone, nor 3 meals a day.Its not easy to eat 6 x a day, but necessary for the energy to work out & rebuild after workouts.
Re: Football diet ?
ok thnax that was very helpful info, I have never been told im eating too little lol so what kind of stuff should I be eating ?? pretty easy stuff?