hey my wrestling season is coming up in 2-3 weeks and i want to plan out my diet. This is currently what im thinking. I need help with how many meals i should take, and how to place them with my practice and lifting season. After school i'll be starting regular wrestling pratices which consist of: running, drills, learning new moves, and then a couple of practice matches. After that we hit the weight room for about 30 minutes. I'll be wrestling at 145 or maybe at 152. I'll up the calories till i hit that weight (only during weight training right now). How many calories do you think this all is aproximately? I'd need to maintain weight. 144 lbs 5-11 height 16 yrs old Oatmeal Breakfast (6:30 am): oatmeal & milk with Banana multi vitamin Snack (9:00 am): 1-2 hard boiled eggs Ham Lunch Sandwich (12:00 pm): 2x whole wheat 4x ham slices 1x yellow cheese Shredded lettuce 2x tomato slices or Chicken Breast Tortilla (12:00 pm): Wheat tortilla 1x yellow cheese Pieces of chicken breast Shredded lettuce A few tomato slices No fat ranch dressing Pre-Practice snack (2:15 pm): 3:1 ratio apple juice / water drink mix. Wrestling Practice (2:30 pm): Pre Workout (5:00 pm): homemade protein bar Workout (5:15 pm): Post Workout Shake (6:00 pm): whey protein Banana Milk Meat + Rice Dinner (7:30 pm): whole chicken breast, turkey or fish steamed veggies & brown rice Before bed snack (10:00 pm): some low fat cottage cheese
man i just came back from some wind sprints iam in bad shape...........I did too much lifting less cardio o well 1 month until our first match.
