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Sports nutrition and weight training

Bighoss147 Posts: 71 Joined: 2004/10/06	2005/08/25, 01:17 AM Here is a dilemma of mine... after spending a year lifting and loosing weight I was slightly pressured into joining my highschools football team. (That sport is incredibly complicated, I don't think most people give it anywhere near the credit that is due) Problem: now that pre season has started we have 3 1/2 hour long practices. I'm either jogging, sprinting, doing drills, or running through plays when I get home at 7:30 I'm exhausted and extremely hungry as my last meal was around 2:00 usually about 600 calories. After the practice being exhausted, hungry, and having completely drained glycogen stores I find myself eating a pretty heavy dinner. I think tonight must have been 3 cups of pasta w/ pesto, two small skinless chicken breasts and a salad. That's gotta be a lot of calories. However immediatly I think back to my weight lifting eating routine knowing that large meals are inefficent. When and what exactly should I be taking in? I find myself having to go carb heavy because I need the energy, am I wrong for doing so? I'm currently 210lbs at 6'3, I'd like to take this football season and drop maybe 15-20 lbs of fat so once off season hits I can immediatly begin on massing instead of the general fitness training I did for a year. Also, I still want to continue with some weight training in season, I'm thinking short 30-40 minute sessions in the morning just to keep the growth going.
	2005/08/25, 03:41 AM Focus on heavy compound lifts train in the 5rep range.....5th being to failure.... do around 1-2 sets to failure fo each exercise...do it like twice a week... Squats Military Presses Deadlifts/Power Clean/Good Mournings(rotate every workout) Pull Ups/Row/Chin Ups(rotate every workout) Incline Bench Press/Dips 10 sets total.....5 rep per set...(should be your max...otherwise increase weight....remember to warm up with a light set or two for each exercise....)
	2005/08/25, 03:45 AM in the morning you have highest natural testosterone you have during the whole day(they dip as the day goes on)....so exercising in the morning might be a great idea.....just to remember to eat a quick meal right after(shake?)...with about 30-40g protein and 60-80g simple carbs(dextrose, dextrin, .....although sucrose/fructose is fine also...)....also during practices don't go 3 hours without eating.....make a shake and sip it during practice....and remember to stay hydrated.....drink gatorade/powerade over water if you got a choice.....