7 Week Program For Athletes

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2 I want to make it our team goal to be really strong and lean. It does not mean that we can't gain weight but we need to gain muscle mass not body fat. I want to educate my athletes about proper eating. Each week we will decrease something from our diet that shouldn't be there in the first place. That way it is not so hard. After doing the program for seven weeks, I am wanting to notice a difference in the team s look and performance. So, here it is. 7 Week Program For Athletes Week 1: no pop, chips, crackers, bagels, muffins????substitute: water, nuts, fruit, cottage cheese, protein shakes Week 2: No fried foods (French fries, doughnuts, onion rings etc.)????substitute: just say no Week 3: No foods with sugar including corn and rice Week 4: (Hump week) no pizza, hot dogs or restaurant food Week 5: no white bread, pasta, potatoes Week 6: no cheese Week 7: no fruit You can have 3 bad meals the first 3 weeks, 2 bad meals the next 2 weeks and 1 bad meal the last weeks. So what is left? Since some of their diets consist of entirely of these foods, I gave them a list of some good foods: Almonds Apples Asparagus Avocados Beans Peppers Berries Broccoli Cantaloupe

3 Celery Chicken Cottage Cheese Crab Cucumbers Eggs Fish Grapefruit Honeydew Melon Kiwi Lobster Mussels Nectarines Oatmeal (never instant) Olive Oil Onions Peaches Pears Pecans Plums Shrimp Soybeans Tomatoes Turkey Yogurt (low sugar) Oranges Peanut Butter

4 2-3 snack: protein shake with 2 tbsp of flax seed oil or peanut butter sandwich Lunch: Type of bird sandwich or 2 with no chips and an apple Before 9th: snack of fruit and nuts Post workout meal/dinner: follow rules about what you can have Pre-bed meal: Protein shake or a bird sandwich, very important People Who Want To Just Gain Weight: I tell athletes that the amount of food that they are currently eating is making them the size that they are. And the type of food that you are eating is giving you the composition that you have. So the trick is to systematically add good calories every week. That may be by adding another scoop of protein or an extra tablespoon of flax oil every week or even additional sandwiches every week. It also helps to eat more at night. You cannot do it just a couple days. I tell them to look at the bigger picture with weekly and monthly caloric intake. It has to be a commitment just like training.

5 ! Strength & muscle-building plan for athletes How much protein do you need? Eat about grams of protein per pound of ideal body weight. The first column in the chart reflects the "minimum" amount of protein you need. The World Health Organization set this level low enough to include third world countries. However, you need optimal amounts, not minimum amounts, for survival. Protein requirements for most people should fall between the Medium and Typical columns. Studies show weight lifters might need.72g/lb. of bodyweight, highly trained cyclists might need.8g/lb., rigorous exercise training might require 1.3g/lb., and world-class weight lifters may use upwards of 1.6g/lb. A good rule of thumb for athletes is to eat protein (grams) to match your ideal bodyweight. Consume protein foods such as: fish, poultry, dairy, lean meat, soy protein powder Tip: Eat protein in every meal equal to the size of your fist. That s about 6 ounces or about 25 grams of protein. Protein equals better grades On the athletic field and in the classroom you need a competitive advantage. To think clearly in class, your brain uses

6 glucose and a fuel called glutamine. Glutamine is a protein (amino acid). Deprive your brain of these fuels by skipping breakfast and you ll find yourself yawning, not paying attention, and hearing your instructor but not really listening. Don t ever consider going to school without having a good breakfast including a healthy amount of protein. Cereal or toast alone won t cut it! Since most of us like to sleep in until the last possible moment, a protein drink makes an excellent choice for a quick, nutritious breakfast. Not only will you give yourself a chance to do your best academically in school, but you ll immediately halt the muscle breakdown that begins to naturally occur in the early morning hours while sleeping. If you wait to eat protein at lunch, your body will have broken down some of the muscle gains made during the previous day in order to fuel your brain and other parts of your body. Things like red blood cells and your immunity take priority over big biceps. By eating protein first thing in the morning, you ll be able to add to your muscle gains from the day before. A side benefit to eating enough protein is your hair and nails will grow thicker and healthier too.