Lean and strong....

[Piernes]

firstly I am new here so hello!

I am a sprinter (just turned 30) and I have had some time off with illness.
I now have a little over 4 months until a big competition (where I will be tested) and wish to get leaner (currently 20% BF as had a month off training) and stronger. My training will obviously help me do this but what would you guys recommend I could take to enhance the benefits of my training whether to help me get stronger or recover better from training?

 

[Thandie]

firstly I am new here so hello!

I am a sprinter (just turned 30) and I have had some time off with illness.
I now have a little over 4 months until a big competition (where I will be tested) and wish to get leaner (currently 20% BF as had a month off training) and stronger. My training will obviously help me do this but what would you guys recommend I could take to enhance the benefits of my training whether to help me get stronger or recover better from training?

Hello and welcome!

The one think that comes to mind is Glutamine 3 times a day. That's what I do when I'm competing in order to help me recover from the heavy training I do. Also take a very good amino acid.

 

[superqt4u2nv]

Welcome to elite I gift plated you so you can use the search function.

L-carnitine and BCAA's would be a great addition also if you post up your diet we can let you know what else can be changed there to help as well.

 

[Piernes]

Ok here's my diet etc ...
Train on a cycle of 4 days on 1 off and at the moment is endurance sprint training
During a training day I will do 2 sessions in the day and the 6 sessions are made up of
2 x gym
2 x track based
2 x road endurance

Diet
7am 1 scoop l glutamine
7.15 omlette 2 eggs + 2 white
1oz porridge + water

11am 2oz chicken and salad
2pm 3oz lean meat, salad and 1-2oz brown rice
4.30pm same as 11am
8pm same as 2pm

Glutamine and protein before bed

Glutamine before & after training
Complex carbs during training
Protein after

Also on a whole host of vits

Currently 147lbs and 20% bf want to gain muscle and loose bf and therefore go faster!
I will not be tested for 4 months......

 

[Thandie]

Ok here's my diet etc ...
Train on a cycle of 4 days on 1 off and at the moment is endurance sprint training
During a training day I will do 2 sessions in the day and the 6 sessions are made up of
2 x gym
2 x track based
2 x road endurance

Diet
7am 1 scoop l glutamine
7.15 omlette 2 eggs + 2 white
1oz porridge + water

11am 2oz chicken and salad (add sweet potato or couscous)
2pm 3oz lean meat, salad and 1-2oz brown rice
4.30pm same as 11am
8pm same as 2pm (Have green vegetables here rather then brown rice here)

Glutamine and protein before bed

Glutamine before & after training
Complex carbs during training
Protein after

Also on a whole host of vits

Currently 147lbs and 20% bf want to gain muscle and loose bf and therefore go faster!
I will not be tested for 4 months......

I think you're doing very good, just need to add some more carbs.
Drink 3/4 gallon of water and green tea.

 

[Piernes]

Gr8 will keep you informed with my progress