Download Fat Loss

Fat Loss
At various times during the season players may need to undergo phases, which focus on
bodyfat loss. This could be as a result of unacceptable levels of bodyfat gained during a massgaining phase or to prevent bodyfat levels increasing during periods of long term injury. The
principle goal during both these phases will be to maintain lean muscle tissue and reduce
bodyfat.
Scenario 1 – Fat loss while still fully training and playing.
Even though the focus of this phase will be fat loss the player must still ensure his diet plan
allows recovery from training and provides good energy levels for games.
Protein Intake = 2.4g per Kg of bodyweight.
Carbohydrate Intake = 2-3g per Kg of Bodyweight
Fat Intake = Maximum of 60g per day, with a high percentage from essential fats
(oily fish and eggs)
Fat Loss
Principles
The general principle is to maintain a high protein intake (as is used during the mass
phase) with a reduction in carbohydrates and fats.
This will force the body to use its fat stores as an energy source more readily than if a
player had full glycogen stores.
Players may be able to increase lean muscle during this phase with correct training and by
strict control of their eating
Firstly be honest and examine your current eating plan.
1st stage on a fat loss plan would be to remove any high fat/calorie foods and snacks, for
example crisps, chocolate, pies, pasties, fried foods. In truth these should not be regular
components of your diet plan.
 Players should avoid all soft drinks, fruit juices and energy drinks, the only exception
would be the use of isotonics in games to delay fatigue and aid re-hydration.
Fat Loss
 Avoid alcohol. Due to its high energy/calorie content and its ability to impair fat burning
alcohol should be avoided.
 Meals should still be based on a 2-3 hour time slot, thereby providing good nitrogen
retention for muscle repair, growth or maintenance.
 The frequent feedings will also maintain an active metabolism, which is more likely to result
in bodyfat being liberated to be utilised as an energy source.
 The majority of daily Carbohydrate intake should be cantered around pre and post training;
the remainder of the meals should be low carbohydrate, high protein with large servings of
low carbohydrate salad and vegetables.
 Players should bulk meals out with low carbohydrate salad and vegetables. This will help
maintain a feeling of satiety or fullness and will also provide a good source of fibre to prevent
constipation.
Fat Loss
2nd stage
Once the above principles have been followed for at least 4 weeks the next stage
would be to further reduce carbohydrate intake.
However this should be only done under the guidance of your sports nutritionist.
Reducing carbohydrate intake to severely will have a negative impact on recovery
and performance.
Sample fat loss plan while still training
and playing based on 100kg player
Protein Intake = 240g, Carbohydrate Intake = 220g, Fat Intake = 60g
P= 40g
C= 50g
a – 60g dry weight oats, 100ml skimmed milk, add extra water to dilute. 30g promax
b – Scrambled eggs (2 whole, 4 egg whites) with 3 slices of wholemeal toast or bran
bagel, thin butter and optimal serving of mushrooms and tinned tomatoes
Snack
2 scoops promax shake, medium apple and banana
BREAKFAST
P=40g
C-50g
Lunch
P=40g
C-50g
Carbohydrate options= 2 healthy eating type tortilla wraps or 4 tablespoons of
cooked pasta twirls or 1 medium baked potato or 2 whole meal pitta bread
Protein options = 2 medium skinless chicken breast or 1.5 cans of tuna or salmon
(185g size) or 300g low fat cottage cheese with 100g prawns or 2 tins of oily fish such
as kipper/ Mackerel/pilchards or 300g raw weight steak or salmon fillets
Add any salad or vegetables as desired, aim for 1 handful of different types from free
food list
Sample fat loss plan while still training
and playing based on 100kg player
Protein Intake = 240g, Carbohydrate Intake = 220g, Fat Intake = 60g
Snack
P= 30g
C= 40g
Evening Meal
P=40g
a) Can of tuna (186g can in brine) with a wholemeal pita bread, green salad.
b) 1 Bagel (seeded type) with a poached egg and 50g lean ham/turkey or
pastrami.
c) 200g low fat cottage cheese, handful of walnut or pecan pieces, diced apple
and 1 slice of wholemeal or granary bread.
Protein options = 2 medium skinless chicken breasts or 1.5 cans of tuna or
salmon (185g size) or 200g low fat cottage cheese with 100g prawns or 2 tins of
oily fish such as kippers/mackerel/pilchards or 400g raw weight lean steak.
Low carbohydrate,
only to come from
salad or vegetable
sources.
Add any salad or vegetable as desired, aim for 3-4 handfuls of different types
from free food list below.
Before bed
a) 20g slow release protein blend in water.
b) 200g low fat cottage cheese, sprinkle of walnut or pecan pieces.
P=20g
Recovery
Promax (2 scoops with 300ml water) and banana
P=40 c=20
Fluids
1 litre of water during training, at least 3 litres of sugar free squash or diet drinks
in addition to this.
Fat Loss
Scenario 2 – Fat Loss During long-term injury
If player has severely limited mobility and virtually no training for a period of more
than 4 weeks then the focus will be to prevent increases in bodyfat.
Some losses of lean muscle tissue are inevitable if weight training is not possible.
Protein Intake = 2.4-3g per Kg of bodyweight.
Carbohydrate Intake = 1g per Kg of Bodyweight
Fat Intake = Maximum of 60g per day, with high percentage from
essential fats.
Fat Loss
In this scenario eating protein intakes higher than those stated may have a
beneficial effect in reducing appetite and taking the place of carbohydrate foods.
Players should increase fluid intake accordingly to balance increased urine output.
Principles
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Focus on protein at each meal and snack.
Reduce daily carbohydrate intake and bulk meals out with low carbohydrate
vegetables from list below.
Aim for 5-6 small regular meals each day.
Strictly no energy drinks with any calorie value.
Increase water intake, exact volume will be dependant on bodyweight, climate
and training ability. However as a guide a minimum of 3litres is suggested.
Strictly no alcohol.
Sample fat loss plan while based on
100kg player with long term injury
Protein Intake = 260g, Carbohydrate Intake = 100g, Fat Intake = 60g
BREAKFAST
P= 40g
C= 50g
Snack
a)
60g dry weight oats, 100ml semi-skimmed milk, add extra water to dilute.
30g slow release protein blend. Handful blueberries or strawberries.
b) Scrambled eggs (4 whole eggs,) with 3 slices of wholemeal toast, and optional
serving of mushrooms and tinned tomatoes.
2 scoops promax shake, with 300ml of water
P=40g
Lunch
P=40g
C-50g
Carbohydrate options = 2 healthy eating type tortilla wraps or 4 tablespoons of
cooked basmati or wholegrain rice or 8 tablespoons of cooked pasta twirls or 1
medium baked potato or 2 wholemeal pita bread.
Protein options = 2 medium skinless chicken breasts or 1.5 cans of tuna or salmon
(185g size) or 300g low fat cottage cheese with 100g prawns or 2 tins of oily fish
such as kippers/mackerel/pilchards or 300g raw weight steak or 2 salmon fillets.
Add green salads or low carb vegetables to bulk meal out.
Sample fat loss plan while based on
100kg player with long term injury
Protein Intake = 260g, Carbohydrate Intake = 100g, Fat Intake = 60g
Snack
P= 30g
Evening Meal
P=40g
Low carbohydrate,
only to come from
salad or vegetable
sources.
Before bed
P=20g
Recovery
a) 2 medium chicken breasts with green salad
b) Can of tuna, 2 boiled eggs and green salad
Protein options = 2 medium skinless chicken breasts or 1.5 cans of tuna or
salmon (185g size) or 200g low fat cottage cheese with 100g prawns or 2 tins of
oily fish such as kippers/mackerel/pilchards or 400g raw weight lean steak.
Add any salad or vegetable as desired, aim for 3-4 handfuls of different types
from free food list below.
a) 200g low fat cottage cheese, sprinkle of walnut or pecan pieces.
b) Chicken breast or 100g prawns or 100g Pastrami with lettuce and cucumber,
drizzle of extra virgin olive oil.
Promax (2 scoops with 300ml water)
P=40 c=20
Fluids
1 litre of water during training, at least 3 litres of sugar free squash or diet drinks
in addition to this.