What to eat?tons of running

Hey!
My coach called me last week and i had to go to practise again,i was out of shape and season starts in 3 weeks so i have to train hard since then.i play 1-2 hours everyday except one free day and 2 practise days which last 4 hours.My main concern was not loosing too much muscle and getting real shredded, i simply want no fat anylonger. Any tips?

Well eat a lot of food. High protein foods such as sweet potato, brown rice, whole wheat bread, turkey, chicken fat free, tuna fish --> which is the best as it has omega3 fats. Eat 4-6 meals a day spread apart from 3-4 hrs. Drink water atleast 3-4 litres...you could also take a protein supplement such as whey to replenship after you run or whateva like a post workkout thing, so it wont eat away your muscle. The onlyl way to lose fat is too diet well and train ahrd and heavy dont stop lifting (keep overloading them), and by diet doesnt mean you stop eating if you eat good you should lose fat. If you wann really lose it fast make sure your eating elan meat and stop the soda etc and reduce sugar intake at all costs. Hope this helps if you read around the forum you should find better tips.

thanks for the reply fossils,thats what i used to do since last year, i mean eating clean, but i started a very strict diet last month where i count every cal protein carb and fat, i try to get 30-50grams of protein every 2-3 hours(too hungry cant wait 4h)30-50g carbs and under 10g fat. i supllement with Fishoil,hmb(anticatabolic),wheyisolat,multivitamin,magnesium,2-5g of creatine a day and zinc.

Ps:for those who don´t know me yet, i try to become a pro in basketball.

my only concern is when to take zinc, because almost every meal contains calcium and the absorbtion is bad when taken with zinc,what would you recommend to eat b4 bedtime with taking zinc?

what would you recommend to eat b4 bedtime with taking zinc?

Take your zinc supplement 30 mins before your last meal. This way, it will be taken on an empty stomach but before you get that last protein shake in.

You just don' t want to take it with food, and you really don' t want to take it with any calcium (milk and such).

30 mins before your last meal should be perfect (empty stomach) then you eat.. then you sleep.

When you go pro.. you can say Discussbodybuilding helped you when you were younger.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

haha, yea i will do that, mda is the protein carb fat ratio ok? should i add a fatburner like xeandrine efx without ephedra or is it still too dangerous for a 16y old?

xeandrine efx without ephedra or is it still too dangerous for a 16y old

Not too dangerous.. but also won' t be too effective either. It might be like drinking a double espresso.. but I hardly think at 16, and all the ball you are playing, that you need this for any extra fat loss.

Your goal is to gain some size.. let your cardio do the work but if you start doing too much to boost your metabolism, you won' t be gaining any size.

Your ratio should be around

50% protein
30% carbs
20% fat

You could even go lower with the fat.. say 10% and bump up the protein to 60%

But carbs, you will need them for energy and your b-ball workouts.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

ok, thanks i just got my new books periodization theory and metology, nad serious strength training second edition. those books are awsome.i also have the periodization training for sports.all from tudor o bompa.this man really knows his ****! Just want to recommend everybody who wants to learn more bout lifting.

tudor o bompa

In case you are wondering..

These are the books

Strength Training by Tudor O Bompa

Marc C. David
Support DB! Buy your supplements at Supplements101.com

yes these are some kick ass books!!!!
i´m just finishing periodization for sports, i learn so much.maybe i i will study sport science in varsity if my marks will be good if i can´t become a baller.