Help my Wrestling diet.....

[rgosit]

Im not cutting weight right now..i have lost and am losing weight.. its just from practice..all the activity. so im just trying to rip down wile keeping as much mass as possible.
i weigh about 189..thats my weight class.

its hard to eat and keep mass around the practice scedule, and scool.

mondayand thursday morning we have morning lift
i have a kudos bar-or fruit and glutamine before i lift

during my lift i have juice w\creatine in it

post lift- i have 5grams of creatine and glutamine. and 2\3 serving of tiple threat.

about 2 hours later in my second period class i have kudos-or chewwy bars. 2 of them usually

for lunch i have 2 sandwiches, all diffrent kinds..turkey salami-cheese. bolonga. whatever..and granola bars and fruit.

before practice..usually have fruit or oranges

after practices i have 5 gram of cretaine and glutamine in juice

then i have dinner..whatever it mite be..pasta steak eggs.
2 hours later i will have some whey protein..

then some glutamine and then i go to bed.

on tuesdays and fridays- i have morning run
so i have 1tbs of flax before the run
and 2\3 serving of triple threat after
everything else is pretty much the same.

wednisdays i have matches..so its the same..instead of having oranges before pratccice i go home and have..say 6 eggs 2 yolks and oatmeal w\ tbs of flax.
then i have another meal after the match.
and i have oatmeal 2\3 triple threat and flax for breakfast.


what changes should i make in my diet??? what should i take out..what should i eat more of??

shoudl my weekend diet be similar..because it is usually horrible after my saturday match.

how many cheat meals should i allow myself to have???

thank you

 

[gymrat]

Well, since you want to lean out, it might be a good idea to drop the carbs a little, and up the protein to around 1.5g per one lb of body weight.

I think you should realize that if you're going to drop in body weight you're going to have to change weight classes. i don't think that it too realisitc to lose fat, while gaining muscle (but perhaps still possible).

Hope this helps a bit


Gymrat123

 

[=w=]

I disagreee about cutting carbs during wrestling due to the fact that performance is key not the way your physique looks and anyone who has done a low carb diet knows that lifting is a huge pain. Imagine lifting like that and then having a highly aerobic and strenuous wrestling practice later in the day. If I were you I would just try to get more of my calories from clean sources (kudos aren't that great for you) and use a little more intelegent post workout suplementaion (whey and dextrose). Also I would use dextrose rather then juice for during the workout.

 

[rgosit]

how bout gatorade and whey post workout??

how bout those natures valley granolla bars?? that meal i have is during class sop its hard to get read good meal..

i dont really want to cut carbs..cause pratice is pretty strenuous..and theres allot of it..

 

[cozmokramer]

I'd add a bit of peanut butter.... you said that you are losing weight and
don't need to diet in order to do so... from the peanut butter you'll get
some quality fat that you need along with some protein and a small
amount of carbs to keep up some energy

 

[rgosit]

when should i have peanut butter?
morning? lunch..before bed??

 

[cozmokramer]

I'd have a heaping tablespoon on your kudos bar for breakfast...

and then I'd add a second heaping tablespoon at night... I like
to spread it over two pieces of celery and eat it that way

 

[cozmokramer]

I wrestled years ago... was all county and wrestled states
as well.... followed a routine similar to yours... although I
was 119 lbs....

I'm currently at 155 and ripped as you can see from my
avatar... if I needed to be... I could be done to 125 in about
4 weeks... and still eating peanut butter post workout!

But as you said, you don't need diet to lose the weight...
your workouts on their own are doing that... thats why I
suggest the PB with breakfast and late night snack

 

[rgosit]

thanx..i will start taking a table spoon at nite.. should i take that with my whey?
or should my whey b for after practice and Pb latter in the nite?

 

[cozmokramer]

no, i'd take it later on in the night.... whey after practice... and the peanut butter later on can definitely kill some cravings as well... a little bit of PB goes a long way