Help! Need to be in best possible shape by August.

What does your workout/nutrition routine current comprise of?

I'm currently inseason, so i only do rotator cuff stuff right now. As for diet, I eat either a bowl of cherios or a piece of fruit for breakfast, for lunch I eat a turkey and cheese sandwhich, w/ gatoraid, small bowl of pasta, chocolate milk, and a small sugar cookie. Dinner can consist of anything my dad makes.

Being inseason is no reason to quit lifting. I said this on another post and I'll say it again. If quit lifting during season, you will be at your weakest when it matters most, the postseason. Your lifting routine should change during the season but it should not stop!

Mike Griffin
www.noexcusesbaseball.com

Then what should I do for a workout?

Kevin,

Your nutrition needs to be cleaned up big time. Without proper nutrition you wil not get into great, or even good, shape.

And yes you need to lift in-season. It is very hard for us to prescribe a specific workout considering we have not had the chance to evaluate you, but I will say this. Focus on compounds movements, posterior chain and rotator cuf strength in-season.

Any nutrition recomendations?

quote:

posterior chain

I would greatly appreciate an explanation of this... couldnt find anything really concise on the internet.

Thanks for you time

Kevin

I like to keep it simple...If you can't catch it, kill it or pick it you shouldn't eat it.

Fruits
Vegetables
Lean Meats
Nuts
Eggs
Lower-fat Dairy
Water

There are endless combinations you can do, but if you stick to this you will be lean, strong and in great shape.

Thanks will do

Here is a sample diet I wrote for a friend...

Nutrition is 75% of the battle. Focus on compound movements (bench, squat, deadlift) and also make sure to do isolation work for your shoulder. Your calories would be a lot higher for someone of your size, but following a routine like this is the way to get in serious shape. Disreguard the supplements until your diet/training is 100% in order.

Immediately upon waking (or pre-morning cardio, if you do it):

2 caps Fish Oil
Multivitamin

Meal 1: 6:30am (or half an hour upon waking)

1 Cup Oats w/2*** honey
Protein Shake with 30g Protein mixed in 8oz lactaid milk
(On weekends substitute 2 whole eggs and 4 whites for shake)

620 Calories: 50g Protein/70g Carbs/10g Fat

Meal 2: 9:00am

Can/two pouches of Tuna w/salsa to flavor (optional)
Granola bar
1 cap Sesamin

300 Calories: 40g Protein/30g Carbs/4g Fat


Meal 3: 11:35am (lunch)

2 large skinless chicken breasts w/2 ***. Olive oil/seasoning
1 cap Sesamin
Green Vegetable/salad such as Broccoli w/fat-free dressing
Creatine
2 caps Fish Oil

About 400 Calories: 50g Protein/40g carbs/20g fat

Meal 4: 12:30pm

1 Granola Bar
1 apple sauce

200 Calories: 50g Carbs/0g Protein/0g Fat

PreWO: 1:15pm

2 caps Scorch
NO product/Vitamins/Whatever else you’re taking

2:00pm: Workout (increase set/rep volume after cores)

3:30pm (or right when you get home):

Protein shake in water with 40g Protein
30g Gatorade Powder/30g other high GI carb, such as maltodextrin, dextrose, or sucrose (sugars)
2g Vitamin C+Vitamin E 800 IU (optional but recommended)
Bulk Creatine

280 Calories: 40g Protein/30g Carbs/0g Fat


6:30pm (or whenever, but try not to eat dinner after 7:00):

Have a lean protein source such as steak, and one or two carb sources. Eat as much protein as you like, but keep the carbs to a minimum (350 calories or under). Don’t eat any carbs after 7:00 for the first month of dieting.
1 cap Sesamin
2 caps Fish Oil

650 Calories: High Protein/Medium Carbs/Low Fat


9:00pm: Pre-Bed meal

Low-fat Cottage Cheese or Whey Protein shake
2 caps Fish Oil
Multivitamin

160 calories: 40g Protein/0g Carbs/0g Fat

Totals:

Calories: 2610

Protein: 270g

Carbohydrates: 260g

Fat: 44g (excluding Sesamin/Fish Oil)