Quick Intro: Iíve been a member of this forum for a couple years now and I donít check in much other than to research what you guys have to say on different topics. Iíve been lifting for about four years now and I feel I have a good foundation as far as nutrition goes.
Iím looking for a good comprehensive diet, workout and lifestyle plan that I can follow all summer long in order to get me ready for the fall rugby season here.
Goals: Very broad Ė I want to greatly increase my performance as a rugby player
Dedication: Iím very dedicated on reaching my goal and am willing to sacrifice a great deal. I plan on staying a pretty strict diet with some leniency here and there for a quick meal out on a Friday and/or Saturday night along with a couple beers on the weekends.
I was hoping some of you might offer some advice on the topics I emboldened below as well as my overall plan.
Nutrition & Lifestyle
- Dieting Down
Working on a diet and the proper ratios.
* Creatine (Monohydrate Ė At Large brand)
* Protein (Nitrean)
Looking for a good shake I can have before bed (casein source) any recommendation? Shoveling down cottage cheese before bed is kind of unpleasant for me.
* Vitamins (standard Centrum + 1000mg vitamin C)
* Cod Liver Oil and other EFAsÖ
Looking for some advice on sources of Omega 3, 6 and 9 and Iím completely confused about the quantity I should take daily and at what times they are most beneficial
Iím also looking for other good supplements to help me reach my goal. Iím considering ETS for recovery. Any other recovery supplement suggestions?
Got work early in the morning but looking to keep a regular sleep pattern of 8-9 hours. I have a pretty good relaxation tape a psychologist here at school gave me.
This is also in the supplements section of the forum
- Morning Stretches
Iím considering buying a Swiss ball and doing some core work for this one, again looking for suggestions on a good 15 minute or so flexibility workout I can do when I wake up.
- Quick Pre and Post Lifting stretches
Taking a class at the park district
Also taking a class at the park district
Speed and Agility
- Air Alert
Looking for a good program
- Weighted ankle walking
I have light ankle weights I can attach and walk around with all day Ė might look a little weird/embarrassing but no one ever said reaching success involved looking good throughout the whole process.
- Workout regimen
I plan on posting my workouts with the diet for review
I have to sprint and jog for two forty minute halves so Iím looking for a resource on some good tips as far as this goes. I hear a HIIT like method (sprinting a few seconds, jogging, walking) works very well. Any suggestions?
- Tape Study