Diet and Training-preperation for rugby in august

gonnaplayrugby

So 19, 5 foot 9-10(not sure exactly) and looking to get back into(well start really) rugby in august.
I have an athletic physique at the moment but want to get stronger and more muscle mass.

Anyway my diet:

Breakfast
Meusli
Banana smoothie(one banana, milk and 2 eggs blended)

Lunch: Banana with half litre milk

Big Lunch: 2 chicken/tuna/turkey wraps with half litre of milk

Dinner: Steak/Pizza/Burgers can be anything really...

Before Bed: Yogurt

Workout doing 3 days a week:
Squats 3x5
Bench Press 3x5
Military Press 3x5
Cardio 20 mins

Squats 3x5
Bench Press 3x5
Deadlift 3x5

alternate between workout a and b every friday

any advice you can give me?

heno86

hey man if i was you i would up my protein consumption,if your taking raw eggs in that smoothie id stop that too because your body cant assimilate raw egg,you should be looking to take in approx 2g of protein per kg of bodyweight,also i would integrate some slightly higher rep training ie.8-10 as this is more effective for adding size than low reps which are better for pure strength,hope that helps

Sangre

If I were you I'd try and get as strong and heavy as possible in that time, no matter what your position is. Don't worry about a bit of excess weight. You can worry about that and your fitness once pre-season starts. Throw in some HIIT as well if you've time but I think strength should be your focus.

itsallaboutheL

Sangre wrote: »

If I were you I'd try and get as strong and heavy as possible in that time, no matter what your position is. Don't worry about a bit of excess weight. You can worry about that and your fitness once pre-season starts. Throw in some HIIT as well if you've time but I think strength should be your focus.

+ a bazillion

gonnaplayrugby

ok so can anyone make any updates to my diet. keep in mind i'm in school so cant exactly be having chicken and pasta for lunch(well i could but im not going to coz its too difficult to bring in)

PaulB91

gonnaplayrugby wrote: »

So 19, 5 foot 9-10(not sure exactly) and looking to get back into(well start really) rugby in august.
I have an athletic physique at the moment but want to get stronger and more muscle mass.

Anyway my diet:

Breakfast
Meusli
Banana smoothie(one banana, milk and 2 eggs blended)

Lunch: Banana with half litre milk

Big Lunch: 2 chicken/tuna/turkey wraps with half litre of milk

Dinner: Steak/Pizza/Burgers can be anything really...

Before Bed: Yogurt

Workout doing 3 days a week:
Squats 3x5
Bench Press 3x5
Military Press 3x5
Cardio 20 mins

Squats 3x5
Bench Press 3x5
Deadlift 3x5

alternate between workout a and b every friday

any advice you can give me?

if your training 3 times a week regular then i'd split it, legs, back and shoulders, chest and arms - what equipment do you have access to?

as for diet, get rid of the pizza and burgers - can you eat a "proper" meal midday rather than in the evening? and what times do you eat?

cardio,shoot me

of course you can bring in pasta and chicken, cook it up the night before and put it in a lunchbox. no hassle at all really. i usually go to tesco on my school lunch break and get a litre of milk and some chicken.

J-Fit

Jim Wendler has just brought out '5/3/1 for Football'. I've just bought it and if the original 5/3/1 programme is anything to go by (I have found it absolutely outstanding) it should be exactly what you're looking for. I've just started reading it now and presume he is just going to add speed, explosive lifts and med balls to the existing format but it would give you a great grounding in the principles of strength training for sports with a no BS attitude. Exactly how it should be.

Colm_OReilly

No need for a split. Just concentrate on getting bigger and stronger.

gonnaplayrugby

so continue with how im going?

cardio,shoot me

stick with the starting strength if your getting stronger, and just horse food into you.

d'Oracle

gonnaplayrugby wrote: »

Workout doing 3 days a week:
Squats 3x5
Bench Press 3x5
Military Press 3x5
Cardio 20 mins

Squats 3x5
Bench Press 3x5
Deadlift 3x5

alternate between workout a and b every friday

any advice you can give me?

That approach is gonna suck once your deadlift starts getting heavy. As in every second week you will be deadlifting Wed and Friday. You will hate yourself and fall out with your loved ones doing that.

Also why bench every day? Whats wrong with alternating between Bench and Military, its better for your shoulders and you are missing on opportunities for some quality pulling work.

If you dont want to do Cleans, Do pullups or Barbell rows, pulling strength is important, especially in tackling. You want to take that big fecker down you got to either lock his legs up or clamp on to him around the ball, that is where the back comes into play.

gonnaplayrugby

PaulB91 wrote: »

if your training 3 times a week regular then i'd split it, legs, back and shoulders, chest and arms - what equipment do you have access to?

as for diet, get rid of the pizza and burgers - can you eat a "proper" meal midday rather than in the evening? and what times do you eat?

i dont really want to do a split...i have access to most stuff coz im in a gym.

and i can't eat a proper meal midday because i'm in school.