How much, or how little, do you consume? What’s a general outline of your diet? How do you separate your carbs, fats, and when do you eat your protein. Let’s talk food.
I carb cycle…on days that I strength train I have a high carbs, Med carb days for conditioning and boxing, Low carbs for recovery days…currently took out any cheat meals, as Im slowly trying to move into the 165 weight class. Mon/Tues. I have 3 training sessions per day, Weds recovery plus cardio, Thurs/Fri/Sat 2 Training sessions per day, Sunday same as Weds.
I am a wrestler trying to lose some weight to make 197 next season. I’m trying to lose as much fat as possible now so that i don’t have to cut. I weigh around 220 right now so i eat about 2700-2800 Cal- 240 grams of protein a day (a little too high but i keeps me full all day) about 30-33% Fat (about 100 grams) and The rest is carbs.
I try to stay balanced because i am still in college and its tough to get too specific. But, i consume most of my carbs before and after I train. My I spread out my protein pretty evenly but only about 20 grams pre-workout. Alot of my carbs come from fruit. I essentially try and follow what John Berardi wrote in his Grapplers Guide to Nutriton.
My off day is only 1 starchy meal at breakfast and its usually something healthy but different (Fiber One Pancake Mix and Sugar Free Syrup AWESOME) the rest of the day its only about 2500 cal still with about 240 Protein.
My current Schedule is 3 days of metabolic Training- 2 days strength training- 1 Day recoop running- With wrestling at least 2 times a week and steady state after strength training or in the morning. So i am basically doing 2 sessions on Monday, 1 Tuesday, 2 Wed, 1 thursday, 2 Friday, 1 Sat, and a recoop run on sunday.
I have trouble with staying clean every week however i live with 9 other wrestlers who don’t watch their weight in the off season and have good metabolisms. But, i am cutting out all cheat meals until season starts and i need to maintain.
Interesting… I’ll have to check out Berardi’s nutrition.