In-season nutrition

[Sven Draconian]

5'6, 195, 15-20% BF

I'd like to drop under 190 for by July (wedding), but I'll be in-season for a lot of that time as well as lifting. The weight loss is purely aesthetic, and not a hard number.

I play Rugby, I'll be "in-season" until July.

I'm lifting 5-3-1.
Monday: Cleans, Squat, Dead. Only assistance is barbell complex for fitness.
Tuesday: Bench (BBB), arms, Practice (2 hours).
Wed: off
Thurs: Cleans, Press, Arms. Practice (2 hours).
Friday: off (light cardio, but really off)
Saturday: Game
Sunday: off

So there are 6 separate workout sessions, approximately 10-11 hours of training.

Current Macros (12 day average)
Protein: 150
Carbs: 240
Fat: 140
Cals: 2791 (according to myfitnesspal).

Step 1, I believe, is pushing my protein up to 200g a day and dropping my fat closer to 100. I'll switch from whole milk/cottage cheese to a lower fat version as step 1, plus add in some extra chicken breast/tuna/eggs. I could probably stand to cut some carbs as well. This has been working for me fairly well, a couple extra belt notches, mirror looks better and my energy/recovery has been good. I'm hesitant to drop either carbs or fats too much for fear of getting hurt due to a lack of recovery, or just not having any gas.

[Jordan Feigenbaum]

How old are you?

[Sven Draconian]

How old are you?

26.

[Jordan Feigenbaum]

Your step 1 is pretty good, i.e. get protein to 200-225 but I'd only take fat down to 130-135 at first and see what happens. I'd also set a fiber goal for each day, say ~30-35g/day.

Also, do you by chance have like 2-3 weeks between the end of the season and your wedding?

[Sven Draconian]

Your step 1 is pretty good, i.e. get protein to 200-225 but I'd only take fat down to 130-135 at first and see what happens. I'd also set a fiber goal for each day, say ~30-35g/day.

Also, do you by chance have like 2-3 weeks between the end of the season and your wedding?

I'm actually hitting about 30g of fiber a day as it is (2 pieces of 15grain toast with peanut butter + kashi cereal for breakfast, plus a cliff bar every other day just before practice/games). I do have a few weeks between the season/wedding. We wrap up 15s season in late may and head into 7s starting June. I still train for 7s, but it's down to once a week and tournaments are a few weeks apart.

[Jordan Feigenbaum]

To be honest, I'd just up your protein to the aforementioned levels during the rest of the inseason and keep everything else the same, even adding carbs and fat every week or every other week as you can tolerate without gaining fat. Then 2-3 weeks pre wedding I'd do a stint of rapid fat loss (a la Lyle McD) and call it a day. Or you could do what I mentioned earlier but get a good whack of protein for breakfast.

[Sven Draconian]

Thanks Jordan