Hey there, I'm a newb to all of this fitness stuff, so please be kind to me. I'm 15, 5'9" 180 lbs and on my highschool swim team and play recreational novice water polo for some extra fitness. I've googled several sites on what to eat and how to effectively use protein supplements, but all of that information only concerns people who work out once a day, whereas I workout twice a day on weekdays. On weekends I finish my homework and mess around with friends.
For swim workouts I swim at 6 a.m. atleast around 3000 yards in about a little over an hour(weak, I know) composed mostly of crawl stroke, then at 4:30 p.m. during water polo practice we do very light maybe 350 yards of head up swimming then the rest of the hour we scrimmage or drill. I'm the goalie of my team, so I get a workout by constantly having to tread up to block shots. So my schedule is pretty weird.
My goal is to effectively lose the bodyfat that slows me down during swimming, and to get a sexy six pack of abs. I wouldn't be able to look good in a speedo without 'em!
Here's my weekday schedule:
4:30 a.m. Wake up and get ready for swim practice
5:00 am. Eat a bowl of cheerios with milk(I need to lower my cholesterol, it's 163 or something) with a cup of hot coffee sweetened with equal and some non-dairy sugar free creamer. I need caffeine to wake me up. I may have a banana or some other fruit as well.
6:00 a.m. Drive to the pool, stretch and begin swim practice.
7:30 a.m. Board the bus back to school from the pool and drink a 2 1/2 cup canteen of water mixed with 1 scoop Muscle Milk protein powder 26g of protein(casein+whey) Tastes nasty, but I try to drink it after workout ASAP. (I may replace this with a homemade protein shake using milk, yogurt, and a banana w/ peanut butter; much more tolerable).
10:15 a.m. Nutrition, unload the water and eat a bean and cheese burrito from the cafeteria.
12:30 p.m. Eat a tuna sandwich on wheat bread with a carton of white milk from the cafeteria.
Now this is the part where I don't know what to eat. I get home at around 2:50 p.m., but then I have water polo practice about an hour and a half right after. I get home at around 6:00 p.m. to eat dinner, but then I sleep in 2-3 hours because I have to wake up so early. I have some homemade protein bars I learned how to make on youtube, so should I eat that instead of dinner after water polo? What should I eat when I get home from school and water polo? Also, how is my basic nutrition schedule I have, any edits I should make?
One last question, how can I fit in weight training with this tight schedule? I know swimming won't give me a six pack alone, but I don't know how I should incorporate some basic strength training. I have 5 and 10 lbs dumbbells, and a benchpress with some kind of leg lifting mechanism.
For swim workouts I swim at 6 a.m. atleast around 3000 yards in about a little over an hour(weak, I know) composed mostly of crawl stroke, then at 4:30 p.m. during water polo practice we do very light maybe 350 yards of head up swimming then the rest of the hour we scrimmage or drill. I'm the goalie of my team, so I get a workout by constantly having to tread up to block shots. So my schedule is pretty weird.
My goal is to effectively lose the bodyfat that slows me down during swimming, and to get a sexy six pack of abs. I wouldn't be able to look good in a speedo without 'em!
Here's my weekday schedule:
4:30 a.m. Wake up and get ready for swim practice
5:00 am. Eat a bowl of cheerios with milk(I need to lower my cholesterol, it's 163 or something) with a cup of hot coffee sweetened with equal and some non-dairy sugar free creamer. I need caffeine to wake me up. I may have a banana or some other fruit as well.
6:00 a.m. Drive to the pool, stretch and begin swim practice.
7:30 a.m. Board the bus back to school from the pool and drink a 2 1/2 cup canteen of water mixed with 1 scoop Muscle Milk protein powder 26g of protein(casein+whey) Tastes nasty, but I try to drink it after workout ASAP. (I may replace this with a homemade protein shake using milk, yogurt, and a banana w/ peanut butter; much more tolerable).
10:15 a.m. Nutrition, unload the water and eat a bean and cheese burrito from the cafeteria.
12:30 p.m. Eat a tuna sandwich on wheat bread with a carton of white milk from the cafeteria.
Now this is the part where I don't know what to eat. I get home at around 2:50 p.m., but then I have water polo practice about an hour and a half right after. I get home at around 6:00 p.m. to eat dinner, but then I sleep in 2-3 hours because I have to wake up so early. I have some homemade protein bars I learned how to make on youtube, so should I eat that instead of dinner after water polo? What should I eat when I get home from school and water polo? Also, how is my basic nutrition schedule I have, any edits I should make?
One last question, how can I fit in weight training with this tight schedule? I know swimming won't give me a six pack alone, but I don't know how I should incorporate some basic strength training. I have 5 and 10 lbs dumbbells, and a benchpress with some kind of leg lifting mechanism.
Last edited: