Collegiate athlete in need of some diet help...

[Laycock1]

Hello all, first some background information:

6'2 195lbs, 16.7% BF (3 site caliper method) almost 21 yrs old, soccer goalkeeper. My bodyfat seems to be centered around my lower body, as I still have pretty well defined abs and a 33" waist. Additionally, I have never lifted consistently, and am very weak with around a 190lb bench (MAX), and a squat close to that. However, my vertical jump is around 26+", which is pretty shitty, but good for my strength levels...leading me to believe I'm predominantly fast twitch. Also, my endurance is AWFUL (my mile PR after running cross country in high school was 7 minutes!). I'm not too worried about this: right now I just want to be as explosive, powerful, and agile as possible and I can worry about the health of my CV system later in life.

Ok, I played soccer my freshman year, and then for a little while in the UK. I was supposed to play this season but got pretty bad shin splints on the verge of stress fractures and had to sit the season out. Now I'm going out for the spring season, and have 2 falls left. I went to a podiatrist who determined that the reason for my shin splints was severe overpronation (especially in my R foot) and weak arches. I got orthotics, but don't like wearing them. I'd like to solve the root of the problem, but he said there was nothing that could be done. I didn't like this answer, and did some of my own research. Here's how I think I can solve the problem:

1. Lose some weight...the extra 15lbs of fat I'm carrying around can't be helping.

2. Strengthen intrinsic muscles of the feet and arches.

3. Improve mobility in lower legs (gastro-soleous complex).

4. I believe I am quad dominant, and my posterior chain is too weak. This causes my feet to turn out and probably leads to my overpronation.

Here's how I'm going to address these problems:

1. Hypocaloric diet (I was considering Berardi's "Don't Diet" with 2800cals, 40/30/30). I start soccer tomorrow, this should take care of my cardio- also see point 2. For resistance training see point 4. As a goalkeeper we train pretty hard anaerobically, with pretty good lactic acid accumulation. If I wasn't in season, however, I would do a lactic acid training protocol similar to Meltdown or Poliquin's GBC. How do these work, in your guys' opinion? I also have some hot rox.

2. I'll be doing balance exercises daily and barefoot running every other day for 20 mins or so. This'll be in the morning, before breakfast.

3. I'll be stretching my calf and achilles, and will be doing some heel raises...this'll be done 2x daily for 3 sets of 60 secs.

4. I determined this imbalance by reading in Berardi/Meija's Scrawny to Brawny. I'll be doing the program outlined in the book to address imbalances. I'll be doing some work for my external rotators and my back, but specifically I'll be doing strengthening work for my posterior chain. This should last about 4 weeks.

Again, the season starts tomorrow, and is only an abbreviated 5 week season with 1 match and 15 practices (3x weekly). My ultimate goal is to get through this season INJURY FREE and RESILIENT and ready for the offseason to train INTENSELY for strength and power to be ready for the fall season (August 1st) using Kelley Baggett and Eric Cressey's methods. I also need to improve my agility a little, but that should come with more soccer training. I would like to maintain a BF% below 10% full time.

1. How long will it take for me to lose the weight, and what would be the best method (training and diet)? I know alot of you disagree with Berardi and think he overcomplicates things...what would be a good alternative? Alot of you advocate refeeds, would this be useful for my goals? I'd like to hear Aaron F's views on this. Also, what do you guys think about lactic acid training, a la Meltdown and GBC? Supplement reccomendations?

2. How long will it take for me to strengthen my IM in my feet (via balance training and barefoot running) and correct my imbalances? Have any of you seen the Scrawny to Brawny book, and do you agree with this training template? What would be the best way to improve these things?

3. When I get to my desired state, how can I stay below 10% bodyfat?

4. For my main goals of strength/power, how do you guys rate Kelley Baggett's and Eric Cressey's programs? Anything better out there?

5. Lastly, can I do this stuff during the season, or will it be too much?

Thanks alot for all of your help guys. I've been hiding out over at Tnet for a while, and it's good to get a change of opinion. I really like what I'm seeing/hearing over here.

 

[vagrant]

I'd say experiment and see how many calories between 10 and 15/lb it takes to let you lose about a pound a week. Then do a TCD which is basically protein/fat meals except around your training time, then you have protein/carb meals at that time. This is a pretty good way to lose fat for many people.

About Berardi, I kind of like what he writes because for 3 years before ever hearing of him, I did what he writes about most recently (had to learn it on my own though) with great success. I changed myself from 300lbs of lardass to 170lbs of lean (6' tall) then built myself back up to 195 of fairly lean. I did it by lifting, running, swimming, bicycling, and eating a very low carb, high fat diet. Then later a timed carb diet. Now a BIG carb, moderate protein, low fat diet. Got to eat for your current goals ya know.

Personally, I like sprints for explosive speed, HST for growing and 5x5 for strength. But I don't know much about your sport so I don't know how appropriate for you either of these will be.

I know that 5x5 is GREAT for football players. (The real kind we play in the US.

)

The only thing I can suggest for soccer conditioning is what I noticed seemed to happen when my kids played. Get some training parters to punch and kick you while you are running sprints. That's what they spent most of their time doing in the games. Seems that doing the same thing would condition you for it.

 

[colby2152]

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Also, my endurance is AWFUL (my mile PR after running cross country in high school was 7 minutes!).</div>

That really is not bad enduarance. Normal or good is 8 minutes. It's a marathon not a sprint! Maybe you feel it is low since you were running against soccer buddies?

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I was supposed to play this season but got pretty bad shin splints on the verge of stress fractures and had to sit the season out. Now I'm going out for the spring season, and have 2 falls left. I went to a podiatrist who determined that the reason for my shin splints was severe overpronation (especially in my R foot) and weak arches. I got orthotics, but don't like wearing them. I'd like to solve the root of the problem, but he said there was nothing that could be done. I didn't like this answer, and did some of my own research. Here's how I think I can solve the problem:</div>

Before I continue reading, I cannot emphasize stretching. You know what to do, but you may actually need some person to bend your feet back while you lie with your back against a wall. Try doing calf raises using the entire ROM too.

Your solutions seem to be fairly sound, so give them a shot.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I also need to improve my agility a little, but that should come with more soccer training. I would like to maintain a BF% below 10% full time.</div>

Then you will need to do that hypocaloric diet for at least two full cycles. If you don't mind losing some muscle, then you can pull it off in less time. However, not losing some muscle while playing soccer and lifting is next to impossible. Just don't lose too much!

Try estimating your BMR + calories burned per day. Then eat at least 500 calories less than that total each day. This comes out to about 1 lb / week that is lost.

I hope this has helped!

-Colby