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Concordia Cardinals Strength and Conditioning Program

Summer 2017

The Mission Statement of Strength and Conditioning Program at Concordia University Ann
Arbor is to cultivate an environment that builds relationships while pushing our athletes to
fulfill their God given potential; to win championships collectively and individually while
supporting the mission statement of the University as a whole.

Colossians 3:23-24

Whatever you do, work with all your heart, as for the Lord and not for men, knowing that from
the Lord you will receive the inheritance as your reward. You are serving the Lord Christ
Strength & Conditioning Program Objectives

A. Increase sports performance.


B. Minimize the likelihood of injury.
C. Develop team chemistry and a strong belief in one another.
D. Develop physical and mental toughness through hard work and discipline.
E. Teach each student athlete how to compete and win every day.
F. Teach each student athlete how to properly train in the weight room.
G. Teach student athletes proper nutrition, recovery principals/methods, and how to make
proper lifestyle choices.

H. Create positive relationships with honest and open communication between each and
every athlete, coach, and persons associated with the university.

Strength and Conditioning Overview


Our objective is to build the best strength and conditioning program in the country. This
is not lip service; it is a focus and excitement that drives us to increase the level of performance
for our athletes and coaches. We strongly believe that a great strength and conditioning program
will give a team an unbelievable advantage on the playing field. The first goal is to establish a
culture of accountability, competition, and toughness (A.C.T). Our second aim is to have a
strength program that is functionally sound in increasing athletic performance by improving
strength, acceleration, and creating ideal body composition for each athlete, position, and sport.
Third, we will take an active role of educating and teaching our student athletes in proper
nutrition, sleep, and lifestyle habits conducive to being an athlete. Our mission statement is to,
cultivate an environment that builds relationships while pushing our athletes to fulfill their God
given potential and to win championships collectively and individually while supporting the
mission statement of the University as a whole.
The three principals that will govern our development in the weight room are (A.C.T.)
Accountability; we must establish a culture of making every workout and being on time, every
time. Knowing that you can trust your teammates to be there and hold them to a high standard of
performance. The first basic step is to show up! The only way we get better as a team as if we
all get better by not missing workouts. Competition, as the old Spartan saying goes; Its better
to sweat in battle than to bleed in war. We must, as a team and as a University is get in a habit
of competing in everything we do. Whether it be fighting for that last rep in the weight room, or
cheering on your fellow Cardinals at a basketball game. Learn to compete and be your best in
everything! Competition is the driving force that either pushes you to excel in life or holds you
back from being the Best Version of Yourself. Toughness and developing grit; being that we will
go through adversity together and help each other overcome past obstacles. Life is not always
easy, and developing thick skin and being able to become tough is essential. The weight room
is a place where we will all get pushed to be our best every day, no exceptions and through hard
work we will develop toughness.
Overview of the Summer Strength Training Program A

Date Training Goal Strength Description


Quality
Phase 1 Structural Balance Functional Go to failure each set,
Hypertrophy Use a weight that puts you into the correct rep
May 15, 22 (5-7) Range
Phase 2 Strength Relative Use a Heavy set of singles to increase your
Strength sets of 6 reps. Try to increase wt. on both
May 29, (1,6,1,6,1,6) the sets of 1 and 6
June 5, 12
Phase 3 Fast Twitch Athlete Relative Use a weight so it is heavy for a set of 3 reps
Rest Pause Strength After completing 3 reps, rest 15 seconds and
June 19, 26, Perform 2 additional singles with same wt.
July 3 (3,1,1)
Phase 4 Strength Relative Start with 95% of 1 RM and perform 8 singles
Strength drop to 75% of 1 RM and perform 5 sets
July 10, 17, (8 x 1, 5 x 5) of 5 reps
24
Phase 5 No lifting Active Rest Active Rest running 3 x

July 31-Aug 3 Days Cone Agilities Stay in shape for camp


6 3 Days 8x20 yd Starts
Training Testing Testing 1. Conditioning
Camp 2. Max Bench Press
3. Max Squat

You have 4 upper body workouts and 8 lower body workouts this summer.
The Upper Body workouts are to be done 6 times each and the lower body workouts
are to be done 3 times each
Each Phase will last three weeks
You will train Upper Body Tuesday and Friday and Lower Body Monday and
Thursday
You will take the weekends completely off, unless you were unable to fit the
required workouts in to your schedule during the week.
Summer Conditioning, Speed, and Agility
FSA (Flexibility-Speed-Acceleration) Dynamic Warm Up

(You are to do this before any running or conditioning)

To be performed with 100% effort and intensity before each and every running session

Every exercise is to be done for 30 yards of work, then a 10 yard cool down walk.

1. Walking Lunge
2. Russian Walk (high kick)
3. Backwards Lunge and Twist
4. 2x Side Shuffle
5. 2x Carioca
6. A Skips
7. B Skips
8. Fast Hands Fast Feet 10 on 10 off repeat
9. High Knees 10 on 10 off repeat
10. Butt Kickers 10 on 10 off repeat
11. 2x 10 yards starts
12. Skip for Height
13. Skip for Distance
14. Backwards Run

Phase 1 Running

This Phase is designed to get you in shape for the demands that lay ahead of you during the
later months of June and July, where we will be doing more speed/power and agility work.
This phase you are only running a total of 6 times so make sure you give 100 percent effort
in the quality of work that you are doing. The running has to be done on the same day you
train legs. You will train legs Monday and Thursday and you are to run on those days. You
can either run right after your lift session or you can break it up into AM lift and a PM run.
You must lift before you run.

Date Distance Sets Rest Speed Power Big


May 15 400m 4 3 min 75 sec 85 sec 95 sec
May 18 400m 4 3 min 75 sec 85 sec 95 sec
May 22 400m 5 3 min 75 sec 85 sec 95 sec
May 25 400m 5 3 min 75 sec 85 sec 95 sec
May 29 400m 6 3 min 75 sec 85 sec 95 sec
June 1 400m 6 3 min 75 sec 85 sec 95 sec
Phase 2 Running/Conditioning 300 yd Shuttle Run/60 yd take offs

The second phase of the running program is comprised of two different sprint programs.
One for increasing maximal liner speed and acceleration and one for increasing the
ability to clear lactate via anaerobic glycolysis.

60-yard sprints These are broken down into 3 segments of the run, which are 20 yard
each. The first 20 yards you will work up to accelerating at full speed. The second 20 yards
you should hit top speed trying to slightly increase as you run. The last 20 yards, you will
focus on maintain top speed and slowly decelerate as you finish. First make sure you have a
proper warm up (FSA) before performing the sprint programs. Your first run will be your
slowest, starting at 90%. Each subsequent run you will increase your speed. You will
always run relaxed focused on driving your arms.
300-yard shuttle Run You will perform 4 sets of 300 yard shuttle runs by putting 2 cones
25 yards apart and sprint back and forth between each for a total of 12 lengths or 6 lengths
down and back. You will have a two-minute rest in between each run. The goal is to
average 65 seconds for DBs, RB, WR, QB 70 seconds for TE, QB, LB, DE, Specialist, and 77
seconds for OL, DT

Date Distance Sets Rest Speed Power Big


June 5 60 yd 8 90 sec 90-95%
June 8 300 shuttle 4 120 sec 65 sec 70 sec 77 sec
June 12 60 yd 10 90 sec 90-97%
June 15 300 shuttle 4 120 sec 65 sec 70 sec 77 sec
June 19 60 yd 12 120 sec 90-99%
June 22 300 shuttle 4 120 sec 65 sec 70 sec 77 sec
June 26 60 yd 6 180 sec 90-100%
June 29 300 shuttle 4 120 sec 65 sec 70 sec 77 sec
Phase 3 Running (Hill Running)

The Final Phase of the program is to work on Speed and Power! Each run should be
done at 100 percent speed and effort. Find a hill (similar to the one we have ran at CUAA
outside the weight room) It can be a little bit longer and sprint up it as fast as possible. Hill
sprinting is one of the best modalities to increase speed and conditioning at the same time.
***If you dont have access to a hill, use a prowler or sled and do 30 yard sprints with
225 lbs. on the sled. These sprints should be done right after you have trained legs.

Date Distance Sets Rest Speed Power Big


July 5 30 yd Hills 8 45 Max Max Max
July 7 30 yd Hills 16 60 sec
July 10 30 yd Hills 16 60 sec
July 13 30 yd Hills 16 45 sec
July 17 30 yd Hills 8 45 sec
July 20 30 yd Hills 16 35 sec
July 24 30 yd Hills 16 35 sec
July 27 30 yd Hills 8 35 sec

Phase -3 Prowler/Sled Running

You can substitute Hill sprinting for Prowler work. Prowlers are some of the best
conditioning tools that you can find. Use the Same Template for Hill Sprinting, as you would do
for your sled or prowler. Load the Prowler with 225 pounds and push it is fast as you can for 30
yds. Rest for the prescribed amount of time above and repeat for the correct amount of sets.
There is nothing that will get you into better football shape than training with the prowler.
4 Cone Agility Program

Cone agilities are going to help with change of direction, acceleration, and
deceleration; which are critical physical qualities in the game of football. You are to
complete

1. Perform each drill 4x and twice starting in the left corner and twice starting in the right.
2. Each Drill should be 100 percent effort using a lot of choppy steps to cut, break, and
accelerate.
3. 24 total runs with 30 second break in between each run. No more. The total time to
complete this should be around 15 minutes.
4. Cone Agilities should be performed 2 days a week on non-conditioning days.
5. You are to start Cone Agilities the week of July 3

_____ = Sprint
------ = Shuffle
.. = Backpedal
Reading Tempo Prescriptions
To achieve the appropriate training stimulus, you must adhere to the precise speed of
movement for all aspects of a lift: eccentric, isometric and concentric. Instead of using such
vague terms as fast or slow, I express tempo in my workouts in a four-digit abbreviation
such as 4210.
The first digit of the tempo formula is the lowering (eccentric) portion of an exercise; the
second digit is the pause (isometric) phase; the third digit is the return (concentric) movement;
and the final digit is the pause before the next rep (isometric). Each digit refers to the number of
seconds it takes to complete each phase, and the letter X means to perform that portion of the lift
as rapidly as good technique allows. Thus, if X is written in a formula such as 20X1, the lift
should be performed with explosive action and full acceleration during the concentric phase.
Using the bench press as an example, a 42X1 tempo means you would lower the weight
in four seconds, pause at the chest for two seconds, press the weight as fast as good technique
allows, then pause for one second at the extended arms before repeating for another rep. This
simple format enables you to take more precise control of the training stimulus. To achieve
consistency between reps, it is best to count at a speed that is similar to the action of a clock (for
example, one thousand one, one thousand two ect.) This will prevent counting erratically or too
fast. The count should begin when the resistance implement (barbell, dumbbell or body part)
starts moving, not before or after this period.

Sleep and Optimal Performance

When people think about improving their health, they always consider diet and exercise.
Quality and quantity of sleep is the most under rated healing process, and is as pivotal as
improving health and sports performance as diet and exercise.

The National Sleep Foundation reported in 2008 that the average American gets only 6 hours and
40 minutes of sleep instead of the 8 to 9 hours recommended by most health practitioners.
Heads UP! Athletes require even more sleep than the general public due to the demands and
stressors being put on the body. i.e. the more stressors that are imposed on the body, the more
sleep is essential for repair not only the muscular tissues, but also the brain and central nervous
system, which is highly involved in sports performance and skill acquisition. Sleep quality and
quantity also play a huge factor on learning and being able to retain information in the classroom
too. The big takeaway is that the more you sleep the better you learn and function.

If you average 7 hours of sleep per night instead of 8, by the end of the week it would be as if
you missed an entire night worth of sleep. Athletes need to sleep 8 hours at the very minimum
per night!

Here is a short list of what a lack of sleep can do to you


Poor sleep is linked to increased inflammation in the body. Meaning that you cannot
recover from bouts of training and performance as fast as you should be able to. This is
especially true for soft tissue and joint injuries like tendonitis, strains, and tears.

Sleep deprivation lowers testosterone, DHEA and growth hormone, all-important


hormones involved in repairing tissue. Testosterone and GH are hormones of youth and
directly effect the ability of athletes to get stronger and put on large amounts of muscle mass.
When you train, one of the factors you are trying to induce is growth hormone production and
free testosterone in order to bring about mechanical changes in the body. If sleep is
compromised it will seriously limit your gains in strength, speed, recovery, and getting six
pack abs or putting on 25 to 30 pounds of muscle in the off season.

Lack of sleep increases both insulin and cortisol, leading to increased mid-section fat
deposits, and insulin resistance. No Six Pack Abs for you and not allowing your body too
diminish the stress response from every day life.

Poor sleepers receive fewer promotions, earn less, miss more days of work, and have
decreased productivity. This can be related to the field and athletic performance as well.
The athletes, who sleep the best, make more progress in the gym and develop faster on the
field. Play more plays and become starters. They are also able to repeat their best
performance day in and day out and dont get hurt or injured as frequently. For professional
athletes like those in the NFL, sleeping could be the difference in playing for 4 years and
being out the league and staying around for 10 and making an extra 8 to 30 million dollars
plus.

This being saidAthletes should sleep well. Sleeping well is defined as getting 8 to 10
hours of uninterrupted sleep per night, seven days a week. The two biggest factors in athletic
performance outside of the playing field and weight room is the quality of food you eat and
the amount of good sleep you get. Sleeping being the most overlooked aspect of sports
enhancement and overall wellbeing. If we can fix sleeping habits, we can greatly improve
athletic performance, recovery time from bouts of competition, and quality of life.

How to properly sleep and get a good nights rest.

Go to bed by 10 pm. You make your most growth hormone between 10 pm and 4 am. In
order to grow and recover it is essential that as an athlete you optimize your bodys own
natural production of growth hormone.
Sleep in a completely pitch black room. Cover the windows with black drapes. You
should make a Bat Cave where no light is able to get in. Exposure to light while
sleeping has been shown to disrupt the endocrine system and lower the bodies able to
produce melatonin.
Avoid having a TV or any other electronics on in the room. If you use an alarm clock to
wake up, make sure its battery powered. Turn off your cell phone or at least turn off the
wifi. Electro magnetic fields are sleep disrupters and should be avoided at all cost. Also,
having your cell phone off avoids people from calling or texting you at 2 am.
Have a two-hour electronics fast before bed at night. No TV, computer, or cell phone use
should happen after 8 pm.
Use the last two hours of the day to calm down and relax with family, friends, or spend
time reading and writing.

The Perfect Night Sleep

1. Practice Yin stretching 1 hour before bed. A good session is 15 to 30 minutes. This
is stretching with long, easy holds that elongate muscle tissue; relax the central
nervous system, and clear waste out of the body. Google Search Yin Stretching
2. Take a cold shower for 10-15 minutes after your stretching session. Cold showers
induce growth hormone and raises testosterone before sleep. You dont need a jump
into a freezing water right away, you can slowly titrate the water from warm to cold
as you get use to it. You need to shiver for at least 5 minutes though.
3. Use a Grateful Log right before you go to bed. In the grateful log, you write down 3
things you are thankful for or grateful for that actually happened to you that day.
Being grateful is one of the cornerstones of being successful and achieving happiness
on a daily basis. If you were to change one thing in your life and nothing else, my
recommendation would be to do a grateful log before bed every night.

***If you only are committed to doing one of these do the Grateful Log***
The Grateful Log
Buy a journal you like to look at and a pen you like to write with.

1. Write down 5-6 things you want to accomplish for the next day. (You do this to clear
your mind of everything that you need to do and get it on paper)
2. Write down 3-5 things that you are thankful, grateful, or are happy that happened to you
this past day. (You put on a filter of positive things in your life)

Example: I am so grateful for my family, my mom called today and I had a great talk
with her on the phone. I am very thankful for her, she has been such an amazing
person in my life. Or, Thank you Lord for practice today. I had two tackles for loss
and am playing well. I am thankful for the opportunity to play college football. I
know most people do not have this opportunity and I am so grateful that you have
given me the ability to play and play at a high level.
3. Write down 3 things that you want to have happen in your life and write them down in
the present tense. (I am so excited that I was able to win the Conference Championship!)

You are emptying your conscious mind to your subconscious


You are telling yourself that you had a great day
You are giving yourself a positive outlook on life.

Mental outlook influences hormones. the thoughts you choose effect stress. The more stress
you have the harder it is to be your best and be your most productive. This includes the
classroom, weight room, on the field and social life.
Nutrition for Athletes
There are basically 3 types of athletes on our team that we need to address differently in order to
help each athlete reach his potential and therefore help the team as a whole get better.

Athletes who are skinny that need to gain weight. These are the guys that can see all
of their abs without flexing or sucking their gut in. If you can see your lower abs you are
around 8 to 10 percent body fat. These are the easiest guys to help gain weight because
they have more food options in which to use to help put on muscle.
Athletes who are fat that need to loose weight and maintain muscle. These are the
guys who are drastically overweight and struggle to move or play at a high level
throughout the year because they have too much body fat holding them back from being
successful on the field.
Athletes who are fat but also need to put on muscle. This is a difficult process and
takes more dedication and hard work; both in the weight room and in the kitchen. It can
be done very successfully if a good plan is in place and the athlete is ready and willing to
do the work it takes.

***I consider athletes fat if they are above 12 percent body fat at the skill positions and 18
percent on the line***

1. Helping Skinny athletes gain weight and put on muscle.

This is an outline of how to gain muscle. There are many methods to putting on muscle but the
principals are few. Master the principals and you can later choose your methods.

These are the Principals to Putting on Lean Muscle Tissue

Double your bodyweight in protein. If you are a 200 pound male, you should strive for
eating 400 grams of protein a day.
Eat two solid meals before you train and train before 11 am. If you train in the afternoon,
you must eat 4 to 5 times before you train. 5 making a huge difference over 4.
Have a post workout shake of 40-60 grams of protein and 200 grams of carbohydrates
after your training session.
Have 7 feedings or meals per day. A protein shake or a snack would count as a
feeding. Spreading your meals out throughout the day works wonders in putting on mass.
The majority of your food should come from real sources such as meats, fish, veggies,
fruits, nuts, ect. But meals after your workout needs to include complex carbohydrates
like rice, potatoes, quinoa, beans, ect.
Ensure that sleep is maximized by going to bed before 11 pm and sleeping at least 8
hours
Try using a nutritional supplement like athletic greens or primal greens. This basically is
nutritional insurance and helps alkalize the body, which in turn increases protein
synthesis and muscle growth.
Use protein shakes in order to get in extra meals if necessary. Put protein shakes in mixer
bottle with water, coconut, rice, or flax milk.
Use Calorie Dense snakes like tree nuts, dried fruit, or higher glycemic fruit like bananas
and oranges to continuously snack throughout the day. Granola and cottage cheese can
also be great foods to help put on muscle for skinny guys.
Have a water goal and drink a minimum of .6 oz per bodyweight a day. If you are
exercising you need to drink more. So if you weight 200 pounds you need to drink a
minimum of 120 oz of water. If you workout or practice you must drink enough water to
replace the sweat you lost. Sometimes this could be 1 to 2 pounds of extra water that
needs to be replaced.

The biggest mistakes I see in skinny athletes make in attempting to put on muscle are as
follows

1. They dont eat enough food before noon. A lot of guys go to bed to late and eat too much
before they sleep to make up for being lazy in the beginning of the day. The biggest
problem I see is guys wake up around 10 or 11 am. Eat cereal at noon, watch TV then go
to the gym at 3. Train, then finally eat a good meal around 5 pm and try to stuff their
face. Too late pal, no muscle growth for you! You must eat at least 4 meals before noon
or 1 pm. If you dont do this you are not going to gain muscle.
2. They eat too many junk calories like pizza, candy, and PB and Js and are not getting
enough solid nutrition in. Sugar is a castration agent when it comes to putting on muscle.
Limit this to post workout meals and only after you have eaten solid protein or on calorie
splurge days.
3. Not eating enough vegetables! Veggies are a huge part of growing! Most small guys are
too acidic and not alkaline enough to put on muscle and do it quickly. Green veggies and
fruits help improve your PH balance and get your body into a state where it is conducive
to growth, recovery, and repair.
4. Not sleeping well enough. Going to bed too late and waking up too late. Get to bed by 10
or 11 pm and this will maximize your growth hormone production.
A sample meal day for skinny athletes trying to put on muscle.

Meal 1: 7:00 am 1 to 2 Chicken Breast and Avocado


Meal 2: 9:00 am pound of Lamb and Cashews
Pre Workout: Optional* Cup of Coffee and 1 TBSP of Coconut Oil
Workout: 10:00 am Smash It and Grow!
Meal 3: PWO Shake 11:00 am Whey Protein Shake with 200 g of Carbs
Meal 4: 12:00 pm Chipotle Bowl or Burrito (Beans, Rice, Pork, ect)
Nap 2:00 pm
Meal 5: 3:00 pm Ground Beef, Sweet Potatoes, Green Peas
Meal 6: 5:30 pm Rice Pasta with meat balls
Meal 7: 8:00 pm Superhuman Nutritious Protein Shake to Gain Weight

3 Eggs
1 Scoop of Whey Protein
8 oz of Yogurt (preferably Greek)
1 Banana
3 Tablespoons of Almond Butter
1 Tablespoon of Coconut Oil or Chia Seeds
1 Teaspoon of Cinnamon

This is the way an athlete trying to put on muscle should eat most days. However, with
guys who are lean and need to gain weight you must have a Calorie Dense Day! This is
probably the most enjoyable part of our training and nutrition regime. You will have a calorie
dense day 1 out of every 3 days or 2x a week for example, Wednesday and Saturday. On
this day you eat actually the same as you would every other day. Except for each meal you
would add higher caloric food at the end of the meal like Chocolate Chip Pancakes with lots of
maple syrup topped with whipping cream for breakfast. A half dozen doughnuts from Tim
Hortons following lunch. A 5-dollar hot and ready from Little Caesars following dinner with a
half gallon of ice cream. These are just examples, the food choices that you love and enjoy is up
to you! You should do this on non-training days, as your goal these days will be to eat as much
food as possible. Sounds fun? It is

2. Helping athletes lose weight and maintain muscle.

Eat your Desired Bodyweight in Protein. If you are a 340 pound male, you should strive
for eating 300 grams of protein a day if your goal is to get to 300.
Only drink water, coffee, or tea. Do not drink anything with calories in it.
Drink two glasses of water upon waking. This will help kick start your metabolism and
get you to flush out toxins. A great idea is to have mixed or powdered vegetable
supplement mixed with your water.
Eat your first 2 meals of the day with only protein and smart fats like nuts, or avocado.
You could also have or green vegetables before training too.
Train in the morning. You loose fat faster if you train in the morning verses later in the
day. Make sure to have a protein shake after you train.
Have 6 feedings or meals per day. I dont care about counting calories or anything like
that. Just make sure you include some kind of good protein and green veggies with each
meal following your workout.
The majority of your food should come from real sources such as meats, fish, veggies,
berries, nuts, and smart fats like avocadoes and coconut oil.
Go to bed a little bit hungry! Finish your last meal a minimum of 2 hours before you lay
down to sleep. So if you go to bed at 9pm make sure you are done eating at the very
latest by 7 pm. Going to bed hungry allows the liver to rest and help cleanse the body.
The liver is the main organ involved in detoxification and it needs time without food to
rest and repair itself.
Avoid Sugar at all costs. This will blunt your ability to loose fat. If your goal is fat loss
sugar is not your friend.
Have a water goal and drink a minimum of .6 oz per bodyweight a day. If you are
exercising you need to drink more. So if you weight 300 pounds you need to drink a
minimum of 200 oz of water. If you workout or practice you must drink enough water to
replace the sweet you lost. Sometimes this could be 2 to 4 pounds of extra water that
needs to be replaced.

The biggest mistakes I see in Athletes trying to loose weight is

1. They Skip Breakfast and dont eat till lunchtime. Eating protein in the morning starts
your metabolism to burn fat. If you dont eat you continue to produce the hormone
cortisol and induce fat storage. ****Eating breakfast has been shown to lower heart
disease and prevent type 2 diabetes verses those who do not eat breakfast****
2. Not eating enough vegetables and eating too many refined simple carbohydrates such
as wheat, flour, and sugar.
3. Watching too much TV and not spending enough time outside moving. Lets face it.
There is a reason why some of us are putting on weight and its partially due to not
moving enough on a daily basis and being sedentary. People who spend too much
time playing video games, on Facebook, and not moving struggle losing body fat and
being overall healthy.
A sample meal day for Athletes trying to loose body fat

Meal 1: 7:00 am 1 to 2 Chicken Breast and Avocado


Meal 2: 9:00 am pound of Lamb and Cashews
Pre Workout: Optional* Cup of Coffee and 1 TBSP of Coconut Oil
Workout: 10:00 am Smash It and Grow!
Meal 3: PWO Shake 11:00 am Whey Protein Shake
Meal 4: 12:00 pm Chipotle Bowl (Extra Veggies, No Rice or Roll)
Nap 2:00 pm
Meal 5: 3:00 pm Ground Beef, Green Peas
Meal 6: 6:30 pm Coconut Curry Fish and Mixed Veggies

The basic premise for an athlete trying to loose body fat is to eat exactly the same whole foods as
an athlete trying to gain weight except to eat more veggies and smart fats like avocados, nuts,
seeds, coconut oil, fish oil ect. and to avoid refined grains and simple sugars that lead to fat
storage.

The Program for Fat Loss and How to do it

The 41 Special. You start by limiting the amount of carbohydrates and simple sugars
you consume during the day for the first 14 days. On day 15 you have an all out cheat day
where you eat anything you want and as much as you want. After this happens you proceed to
do something called the 41 special where you eat a restricted amount of carbohydrates and
refined sugars for 4 days and on the 5th day you eat the same way until 6 pm and after 6 you eat
anything you want and as much as you want. The next day you go back to eating a restricted
amount of refined carbohydrates and simple sugars for 4 days and again on the 5th day you eat
the same way until 6 pm and after 6 pm you eat anything you want and as much as you want.
You continue doing this until you reach your desired goal weight or playing weight.

4 days you eat the majority of your carbohydrates come from low glycemic fruits
and veggies such as berries and anything green like peas, lettuce ext.
On the 5th day you eat the same way until 6 pm. After that, you are allowed to
consume as much food as you want and anything you would like.

I would like to make a note that you should not use this nutritional plan in season. It is only a
means to help you loose body fat until you get to your desired goal weight. After that you may
proceed to use a different method to prevent fat storage.

3. Helping athletes loose Body Fat and Put on Muscle

You eat a low refined carbohydrate and low simple sugar diet 4 days and on day 5 you
double your calories eating junk carbs like ice cream, pizza, pasta, cookies ect.
Double your bodyweight in protein. If you are a 200 pound male, you should strive for
eating 400 grams of protein a day.
Eat two solid meals before you train and train before 11 am.
Have a post workout shake of 40-60 grams of protein and 200 grams of carbohydrates.
Have 7 feedings or meals per day. A protein shake or a snack would count as a
feeding. Spreading your meals out throughout the day works wonders in putting on mass.
The majority of your food should come from real sources such as meats, fish, nuts, and
legumes ect.
The majority of your carbohydrates should come from sweet potatoes, beans, veggies,
fruits, and some rice.
Ensure that sleep is maximized by going to bed before 11 pm and sleeping at least 8
hours
Try using a nutritional supplement like athletic greens or primal greens. This basically is
nutritional insurance and helps alkalize the body, which in turn increases protein
synthesis and muscle growth.
Use protein shakes in order to get in extra meals. Put protein shakes in mixer bottle with
water, coconut milk, rice milk ect.
Use Calorie Dense snacks like tree nuts, dried fruit, or higher glycemic fruit like bananas
and oranges to continuously snack throughout the day. Granola and cottage cheese can
also be great foods to help put on muscle for skinny guys.
Have a water goal and drink a minium of .6 oz per bodyweight a day. If you are
exercising you need to drink more. So if you weight 200 pounds you need to drink a
minimum of 120 oz of water. If you workout or practice you must drink enough water to
replace the sweet you lost. Sometimes this could be 1 to 2 pounds of extra water that
needs to be replaced.
As stated before, Every 5th day have a calorie splurge day where you eat the same as
the previous days, but add junk calories after you eat. Example would be eggs and
avocado for breakfast then add 6 chocolate chip pancakes with suryp. Lunch would be
chipotle with burrito with rice, cheese, and beans and after would be a bag of trail mix.
Dinner could be steak salad and after could be a pizza and ice cream. The options are
endless.

Eating on a very limited Budget.

Nutrition is one of the most important things you can put as a priority in life; behind your
relationship with God, Family, Friends etc. Nutrition and the quality of food you put into your
body should be a priority along with school, sports, social life, and ahead of acquiring material
objects like new clothes, cable TV, the newest phone, or an expensive car. The quality of food
you put in your body throughout your life will dramatically enhance your life, your ability to
learn and perform well in the classroom and on the field. I would plea with you to make
nutrition important in your life, as it will directly increase the quality of life and the quantity.
Yes you will live longer, be smarter, and have more success if you have better nutrition than if
you did not. That being said sometimes life isnt perfect and sometimes we need to do the best
we can with what we have. Sometimes your budget is limited to what you an eat but what I
would say is that if money is an issue, which it is for a lot of us, make sure your priorities are
strait before you need to budget down for food.

Everyone can make an extra 60 dollars a week to eat somewhat well. 150 dollars a week
is an optimal budget for gaining muscle and loosing body fat. That is roughly the cost of a full
meal plan at CUAA eating with Sodexo. But I am going to give you a shopping plan for eating
around 60 dollars a week.

First, if you are on a budget never go out to eat.


Your weekly shopping list should include

(2) Bags of salad 2.00 each


(7) Cans of beans, or (1) 2lb bag of beans 5.00 total
(1) Bag of organic apples 3.49
(1) Cluster of bananas 1.50
(1) Bag of Rice 2.29
(4) Bags of Frozen Organic Mixed Vegetables 1.50 each
(2) lbs. of Organic Chicken 5.00 each
(2) lbs. of Organic Beef 6.00 each
(2) Dozen eggs 3.00 total
(3) Avocados 1.00 each
(1) Container of Cottage Cheese 2.99

Some Items you could ask mom and dad to help you with that provide a lot of
good calories but you only need to buy them 1x a month or every other week.

(1) Pack of Organic Butter 3.00*****


(1) Container of Coconut Oil 3.99*****
(1) Container of Whey Protein*****

If you have a few more bucks and need some cheap sweets that will provide
calories; a good option is a 1-gallon bin of ice cream, 1 loaf of bread with PB and
J.

This is what shopping on a tight budget should look like. With the above list,
you are getting a lot of nutrition for your dollar. Some of these prices could even
be cheaper depending on if you dont eat organic food and go for conventional.
*****Optional*****
Hebrews 12:1

Therefore, since such a great cloud of witnesss surrounds us, let us throw off everything that
hinders and the sin that so easily entangles. And let us run with perseverance the race
marked out for us.