Quote:
Originally Posted by hrdgain81
How long of a duration are you playing for, is this practice, or actual games. Depending on the answer to that, you may not need to add in HIIT 2 times per week. excessive cardio will hinder your strength/mass gains, so lets look at that. The rest of what you have laid out looks spot on. Although I would like to see a diet break down, and an example of a normal day of eating while bulking for you.
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Practice with a scrimmage at the end. Average time on ice will be 1 hr 15 mins.
Here is a sample diet I will try to mimic (not exact, but close):
breakfast ~ 645 kcal - 55/77/13
4 egg whites + 2 eggs = 29g pro, 3g CHO, 14g fat
1 cup oatmeal = 10g pro, 52g CHO, 2g fat
2 cups 1% milk = 16g pro, 22g CHO, 5g fat
mid-morning snack ~ 713 kcal - 51/46/25
1/2 banana = 1/15/0
2T All Natural Peanut Butter = 9/6/16
2 cup 1% milk + scoop whey = 41/25/6
lunch ~ 500 kcal - 44/54/12
4 oz turkey breast - 30/0/1
2 slices whole grain cracked wheat bread - 6/52/3
slice whole fat swiss cheese - 8/2/8
preworkout - 400 kcal - 50/50/0
2 scoops whey - 25/0/0
postworkout - 510 kcal - 50/75/1
2 scoops whey - 50/0/1
1 hour postworkout - 721 kcal -77/52/20
8 oz round steak - 56/0/16
baked potato
final meal - 505kcal - 65/46/24
1c cottage cheese - 39/18/0
2c 1% = 16/22/5
392 pro, 400 CHO, 95 FAT ~ 4025 kcal total
39% protein, 40% CHO, 21% fat