First off i just want to say that i really love this forum and i really believe that IF and Paleo low carb is the way.
Im 22 years old and a professional soccer player, i also do weight lifting 2-3 times a week. im 180 cm, 84 kg and around 14 % BF. Ive bin following the Paleo low carb for some months now. During this time ive been trying different approches when it comes to calories and nutrition setup ( fat, protein and carb). My goal is to loose weight as in bodyfat % and to look better. I want to get under 10 at least so that i can run even longer and faster when i play soccer. As i said, my goal is fat loss and not loose the muscles i have now. I dont want to be any big body builder because i want gain anything on the soccer field. I want to have a body like brad pitt in Troja or some guys from the movie 300. Just so you get a picture what im aiming for. During this period its also important that my performance dont drop to much ( causing to low calories). Ive been trying 1600-1800 calories for some time, splitting in 100g fat, 120g protein and 40g carb. My energi level and everything has been really poor. Its like my legs dont want to stand up and walk, maybe thats because of the low carb im not sure. But im really hoping for much help regarding my food and my training. So my questions are
I train Mondag - Friday at 10:00 in the morning. The sessions is for 1-2 hours. Saturday is a day off, and Sunday is match day.
So i think my eating pattern should be. Eating starts after the soccer sessions, so around 12-1 a clock? and stops 8-9 a clock? ive been doing this for 3 days now. i have now problem woring out on empty stomach. Monday, Wednestay and Friday i do weight lifting sessions. Ive been doing different routines. But the question is, what is the best routine for me when you now my goals. Fat loss, better soccer player and of course look better.
In terms of exersices, reps and sets.
Also how should my eating window looke like in calories and how much from fat,protein and carb? what about PWO ? is it better to wait for an hour and then just eat a fat,protein and carb meal? or is the best to have a protein+carb shake right after training? of course i find it much better to eat real food since it taste a lot better, but its the goal that matters. So what do you think is the best?
When it comes to the meals, isnt it best to always start to eat the fat first? Not eating it all up, but lets say you have nuts, carrots and chicken for lunsj. Its best to start with some nuts and then mix it up as you like? since the main goal for Paleo low carb is to keep the insulin under control and fat doesnt do anything about it. Or doesnt it matter?
So how much should i be eating in calories and how much from fat, carb and protein. As you know soccer is a glycogen sport so i cant do to much carb, but i want fat as my main fuel since i know thats the way too go.
About fruit, ive heared that fructose isnt good at all. And from experience eating apples i feel kind of sick after eating one. I dont know why this is, i think apple tastes lovely but i think my stomach doesnt like it.
Should i have a carb day everey week? or a carb meal?
On sundays my match is at 6 a clock. So how should my eating pattern look like on this day to perform my best?
I think what was that, if ive forgotten something im going to add it here or in my replies