Saturday, 13th July 2013.
PREGAME DAY
PM
Like usual, 24 hours before my game I like to go for a light run. I spent 10 minutes running laps, and then spent another 15 minutes practising some ball skills.
Pasta night tonight!!!
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Sunday, 14th july 2013.
GAMEDAY
We lost 4-2.
With players missing and on our longest away rip of the season it was always going to be a difficult game. We had atleast 5 players playing out of position. Due to the new look line up, I started in the centre of defense. I struggled wth match fitness as it was my 1st game in 4 weeks.
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Monday, 15th july 2013.
REST DAY
Visited the oseopath for a quick adjustment, followed by a 30 minure walk around the river. On my weekly rest day I have decided that I will attempt a 20-24 hour fast. Followers of my log will know I had trialled fasting for 15 hours daily, but that did not work out for me due to my ever changing training schedule and high level of activity/cardio. Hopefully a weekly 24 hour fast will help me regulate my weight and bodyfat percentage.
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Tuesday, 16th July 2013.
TRAINING
PM
Team Soccer Training
A wet and windy session. Finally starting to feel my touch and legs return back to normal. 2 weeks off with injury and sickness had really effected my fitness. Back is feeling as good as it has been in weeks.
In other news, Im starting to supplement with vitamin D3. I took only 1000 units today, although I have done some research and looks like I need to up the dosage.
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Zraw, recommend 3000iu for me so i always went with that. You probably wouldn’t be far off so i would say 4-5000 iu for you daily. Definitely notice better energy levels when taking D3.
[quote]jtownlax wrote:
Zraw, recommend 3000iu for me so i always went with that. You probably wouldn’t be far off so i would say 4-5000 iu for you daily. Definitely notice better energy levels when taking D3.[/quote]
Thanks mate.
Im thinking about taking 5000 IU on days when I have very little sun exposure, and maybe 1000-2000 IU on days where I do conditioning in the morning when I usually get a little bit of sunlight on me.
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Wednesday, 17th July 2013.
TRAINING
PM
- Agile 8, foam roll and a shoulder warm-up
- S/S; 5 rounds of; 10 reps of dB shoulder presses using 15 kg, 7 reps of close grip pull-ups
- S/S; 5 rounds of ; 10 reps each leg of reverse barbell lunges using 40 kg, 10 reps of hamstring curls using 35 kg.
- Turkish get-ups, 10 kg x 3, 12.5 kg x 2, 15 kg x 1
- Finished off with some stretching and glute bridges.
notes: Good session. Left shoulder is a little irritated but was all good once warmed up. Will increase the last 2 sets of presses to 17.5 kg next week and go for an extra rep with the pull-ups. Next week I may increase the weight with the lunges but maybe cut back on the number of sets. I want to play it careful and not cause any new injury that I really dont need at this stage of the season. TGUs were fun, going to try and increase the weight every week in the same ramping schedule as I did today.
In other news, Im going to give IF fasting another go. Only on days when I don’t train in the mornings. Im not going to count macros and calories every day, although I will keep a mental note of what I am eating making sure I get enough protein. With my level of activity I think its important I don’t get all carbophobic. Will be aiming for 250-350 grams of carbs a day.
Had planned a skill session tomorrow morning, but after a successful session this afternoon I dont want to push my luck and cause any stupid over-use injuries. Tomorrow morning I will rest and sleep in. Tomorrow afternoon team training is scheduled.
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Thursday, 18th July 2013.
TRAINING
PM
Team Soccer Training
We warmed up with some passing drills, and then went straight into a 10 vs 10 game on the full pitch. Looks like I will be lining up in midfield for Saturday nights game as thats where I was place in tonights game. Trained well. Feels like Im getting back to full fitness after my recent setbacks with injury and sickness.
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Friday, 19th July 2013.
TRAINING
AM
- Agile 8, foam roll and shoulder warm-up.
- Incline press. Worked up to; 5 x 60 kg, 5 x 60kg, 5 x 60kg
- S/S; 3 rounds of; 10 reps on flat dB press using 27.5 kg, 5 reps of pull-ups using 10 kg.
- 3 sets of rear delt raises
- S/S; 3 rounds of; 12 reps of face pulls, with 20 reps of renegade rows usig 10 kg dBs.
- Finished off with some stretching, and some planking
PM
- Pre-game preparation
- 20 minute jog around the pitch.
- Some mobility work on the running track.
- Finished off with 10 minutes of some light skill work with the ball.
notes:
I usually try not to do 2 sessions in the day before a game, but due to my timetable this week I needed to. I played it safe and kept some left in the tank. Gym session was good. Weights feeling lighter than last week. Next week I will increase the weight for all of the lifts. Hopefully will get close to pressing 70 kg x 5 for 3 sets in the next 3-4 weeks.
Tomorrows night game is against a team towards the bottom of the ladder. After last weeks disappointing loss, it is a must win game to keep us in the running of a top 2 place to earn promotion.
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Saturday, 20th July 2013.
GAME-DAY
The opposition forfeited, and hence we get credited for the win; 3-0.
3 hours before kick-off, I received a mobile phone text message to let me know that the opposition had forfeited. Poor effort from them, and they can look forward to a hefty fine from the association. Bad news for my team as we are lacking some match fitness.
Tonight I will rest, tomorrow I will head to the track for some skill work and sprints.
I will be working on the following move;
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Sunday, 21st July 2013.
TRAINING
Due to last nights cancelled match, this morning I headed to the track for a quick session in the attempt to maintain fitness. Still not the same as a real game, but hopefully I won’t lose too much match fitness.
AM
- Warmed up by mucking around with the ball for 20 minutes.
- 4 sets of 5 reps of dribbling b/w cones with 1 minute rest b/w each set.
- 3 sets of 2 reps of doggies with the ball.
- 10 reps of 5 push-ups followed by 5 meter explosive sprint with the ball.
- Spent 10 minutes practicing the basics of the “Ronaldo chop”. Still need heaps more practice before I could actually use this move in a game.
- Finished off with 4 sets of 350 meter sprints with 1 minute rest b/w each run.
notes:
Decent session. Need to spend more time on my skills. Sprints at the end were hard. Should really be aiming for 2 solo skill session a week.
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Monday, 22nd July 2013.
TRAINING
PM
- Agile 8, foam roll, and mobility work.
- SS; 5 rounds of; 10 reps of dB presses using 15 kg for the first 3 round and then 17.5 kg for the last 2, 8 reps of pull-ups.
- Reverse barbell lunges; worked to working set; 3 sets of 5 reps(each leg) x 55 kg.
- SS; 3 rounds; 10 reps of dB BSS with 15 kg, 10 reps of 35 kg hamstring curls.
- TGUs; 3 x 12.5 kg, 2 x 15 kg, 1 x 17.5 kg.
notes:
Struggled with the last set of dB presses and pull-ups. Next week keeping the weights the same for the dB presses. Lunges felt good. Want to eventually work up to about 70-80 kg.
diet:
Today I fasted until 12.
P: 170 C: 180 F: 65
(75% of carbs taken after training)
Still trying to work out a diet that is going to work for me. Ill publish my guidelines in the next few weeks once I finalise my diet plans.
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Do you do better with carbs or fat for energy? I always feel the best at a 40/30/30 ratio between pro/carb/fat sometimes i’ll even go 40/20/40 on off days where carbs really aren’t needed.
[quote]jtownlax wrote:
Do you do better with carbs or fat for energy? I always feel the best at a 40/30/30 ratio between pro/carb/fat sometimes i’ll even go 40/20/40 on off days where carbs really aren’t needed.[/quote]
I feel good with carbs. Although I want to lose a few percentage of body fat. Im thinking of continuing my 16/8 fasting schedule and have higher carbs on days of lifting. Obviously I cant go to team training low on carbs, so I will intake carbs with the meal before training, and some carbs after training but not as much as I do with lifting. On game day when kick off is at 3pm I will not fast and carbs would be included for breakfast and lunch that day. I will also need to carb load with dinner the day before games, and Im thinking about having a very low carb day after game day, although I usually reefed(via pizza) straight after a game. Complicated enough???
Im thinking;
weight lifting day: P: 180 C: 250-300 F: <80
other days: P: 180 C: 100-150 F: 100-150
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Looks pretty good. I would make sure you know the exact about of macros your getting daily so you can gauge progress.
Tuesday, 21st July 2013.
TRAINING
PM
Team Soccer Training
Started with some ball work and agility runs, and then some small sided possession game. Finished off with a 10 vs 10 game. Decent session, although a few of my touches were a bit slow and off. Maybe yesterdays leg work had an impact. Will probably rest tomorrow and take advantage of my spare time to catch up on some house work and paper work. This weeks game is an away game and I need to prepare for leaving on Friday afternoon. Left ankle achilles is feeling a little irritated, so I really need to get back to doing my eccentric work for my ankles. Every day.
Diet:
Today I was aiming for high protein, moderate carbs and moderate fat.
P: 165 C: 185 F: 110 (35% : 40% : 25%)
60% of my carbs were taken an hour before training, and 35% were taken directly after. Protein could have been higher although I feel that the amount consumed provided enough satiety. Something that I have noticed is that my fat consumption is usually higher than usual. I do like my nuts and eggs, so I suppose that explains that.
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Well it seems like fat and carbs are both higher (percentage wise) then proteins. Be careful, that could lead to fat gain especially when eating over maintenance.
Wednesday, 24th July 2013.
REST DAY
Did nothing.
Diet:
Aiming for high protein, low carbs and moderate-high fat.
P:185 C:50 F:110 (55% : 15% : 30%)
Fasted up until 12pm. Happy with todays macros. Managed to get it all in, although feeling full after my last meal which consisted off a t-bone steak, 4 beef sausages and cabbage salad.
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Thursday, 25th July 2013.
TRAINING
AM
- Agile 8 etc.
- Incline bench; ramped up to 3 sets of 65 kg x 5
- SS: 3 rounds of: 10 reps of 27.5 kg dB bench press, 3 reps of pull-ups with 15 kg
- rear delt raises: 4 sets of 10 using 5 kg
- mobility, bird dogs etc
notes:
really happy with this session. Strength going up. Will increase the weight on all lifts next week.
PM
Team Soccer Training
- Was feeling tired from a long week at work, and bloated from the carbs I consumed today(see below). Managed to get a few touches on the ball, so all was not wasted.
Diet:
Following my modified version of lean gains, I broke my fast at 1pm and managed my target of P:180 C: 300 F: 90.
So what I have learnt, is that I don’t feel comfortable handling so many carbs at once. Felt bloated and full. I feel so much more better/more energised when on low-moderate carbs. Leangains might work well for bodybuilders, but not for soccer players. Im glad that I have learnt this early on.
So its back to the drawing board…
I will be following these general guidelines for a few weeks;
- I will generally fast up until 12pm most days.
- will generally aim for 160 grams + protein every day.
- carbs will be consumed in the closest meal before and after a training session, while fats will be kept low with these meals.
- I will general eat low carb when not training. A carb load 18-24 hours before game day will be allowed.
- going to play with the numbers, but Im thinking a total of 100-150 carbs split b/w the 2 meals before and after training, and a carb load of about 150-200 grams for the carb loading before games.
Thoughts anyone?
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Saturday, 27th July 2013.
TRAINING
AM
Pre game preparation of 30 minutes of some random skill work. Finished off with 5 sets of 10 push ups and then some 3rd world squatting. Feeling a little underdone for tomorrow’s game in terms of my conditioning. We are playing a middle of the ladder team known for their physical play, with tomorrow’s conditions of wind and rain favouring them.
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