My old wrestling coach is an amazing guy, and when it comes to health I always trust what he says. I had some questions about powerlifting and where to start, so I consulted him and this is what he had to say:
Small meals:
We have all heard that it is better for you to eat 6-8 small meals a day, which can seem a little overwhelming if you are unsure of what a small meal really is. This is actually a very common question. I understand how is seems completely insane to eat 8 meals a day; you would spend most of your time eating and get nothing done! Really you should think of these meals more as snacks then anything else.
Here is what a normal day of eating looks like for me-
9:00am: Refried beans and an egg with a glass of milk
10:30am: Some sort of fruit or veggie. ex: grapes, baby carrots, etc.
12:00pm: Turkey/Chicken sandwich or salad with some sort of granola/power bar.
1:30pm: Yogurt and granola or crackers and peanut butter
3:00pm: Toasted peanut butter sandwich on whole grain bread.
6:00pm: What ever I decide to cook for dinner that night. (This will normally be my largest meal of the day)
9:00pm: Some sort of snack similar to the ones eaten during the day. (Sometimes it is a chocolate snack. I deserve to indulge myself every once in a while and so do you!)
Keep in mind this is not exactly what I eat every day and not at those exact times. That would just be boring. Sometimes I eat more and some days I eat less, and somedays I eat better then others too. It should also be noted that this is the meal plan for someone who is trying to lose or maintain their current weight. This is not for someone who is trying to bulk up.
Hopefully after reading this it will help to understand what is meant by a small meal!
Feed your desire.
-Sonya
I would like to read a blog about some of the supplements that your track coaches or you recommend for toning and muscle gain. No rush though.
ReplyDeleteI am currently using Whey Protein (with Creatine) and it is helping me increase lift weights regularly probably about 5lbs on my squat a week and 5lbs on bench every two. I can tell the muscles are increasing in size, but I am also trying to tone to get cut, should I be taking something else to help with that?
I suffered a blow to my left knee 3 weeks ago. I have about 80% movement with no broken bones, and the ligament appears to be fine. But I am not able to do leg lifts, run, or jump, without causing swelling and pain. To keep active I have picked up swimming, and am continuing to bike. I am worried I may be losing leg strength while I am not able to do leg lifts or run. Do you know any lifts to increase or maintain leg strength? Or any rehab suggestions besides keeping the knee elevated and icing?
ReplyDeleteHonestly Chris to answer your supplement question our coaches don't recommend us to use any because a lot of supplements out there have stuff in them that would be illegal for us to use. However my roommate is a thrower on the team and he uses ON and Muscle Pharm. I personally don't like to use supplements 1 because I can't afford them at the moment and 2 the only one I would use is protein which is something I could get from changing my diet. I will have to get back to you on the injury question I will consult my friend who is a senior athletic trainer. I know some stuff but I just want to check with him to make sure.
ReplyDeleteAlright that is good to know!
DeleteAnd I look forward to hearing what you have for me, plus I will get an update on my knee on Monday hopefully.
My friend in the training program said that until the swelling goes away you need to rest, ice, compress, and elevate it as much as possible. When it is gone you can start rehab. They do quad flexes which is just lying down and flexing the quad for 30 seconds at a time, and for the range of motion they do heel slides. For this you will need a towel you lay on your back and wrap the towel around your heel then slowly pull the towel so that your heel is coming towards your butt. Once you get your heel as close as you can you slide your heel back to a 45 degree angle and begin again. Do 3 sets of 10 of these. He also said that if it doesn't hurt to do so you can try doing light weight hamstring pulls. Hope this helps!
ReplyDelete