I am 5’8", 150 lbs, 9 % body fat, 25 year old, who plays rugby for a club team. I am currently following WS4SB3, and doing two conditioning and two speed workouts a week. My current maxes are:
Bench 225x1
Box Squat 275x2
Deadlift 315 x 1
I would obviously like to add strength and some size, but I don’t want to lose too much conditioning as the season is only about 10 weeks away. I play scrumhalf and need to be in good shape to make it to each ruck, breakdown etc…
Here is my current diet (I have to workout in the morning before I go to lab, I am currently working on my phd in chemistry):
5:30 a.m.: 1 scoop Metabolic Drive + 1 scoop Vassive N.O.
6 a.m. Surge Workout Fuel during workout (soon, I haven’t received it in the mail yet)
7:30 a.m. Surge Post-WO
(On non-lifting days, I just have 1 scoop Metabolic Drive and 12 oz. milk first thing in the morning)
8:30 a.m.: 1/2 cup egg whites and 2 whole eggs w/ salsa, 1/2 cup dry oatmeal
10:00 a.m.: 2 yoplait light yogurts
Noon: 6 oz. chicken, 1 can green beans, 1 100 calories pack almonds
3 p.m.: 1 scoop Metabolic Drive and 12 oz. skim milk
6 p.m. Metabolic Drive protein bar (this is often before a night practice)
8 p.m. Salad w/ greek vinaigrette and walnuts
3 oz. salmon
sweet potato
2 small nectarines
10 p.m. 1 scoop Metabolic Drive and 12 oz. skim milk
Totals:
2700 calories, ~58 grams fat, ~300g carbs, ~250g protein
Any suggestions and constructive criticism will be appreciated.