Shot

backstage_lurker · Post by **backstage_lurker** » Mon Apr 06, 2009 9:13 am

Here's the Skinny,

I'm a referee for Hockey in Canada and I officiate at Tier II Junior. This June I will attend a camp where bascially all the leagues above where I am will be there. I have to make them say "who is that". Last year I was lucky enough to make it where I am now. It was tough.

Last Year I was at an embarrassng 260, with a 27% body fat.... (yeah I know).

From March 08-June 08 - I went to 229 and 19% body fat. When I hit Camp I was in the best shape that I have been in 6 years.

So now I'm 233, no idea what Body fat is. The 233 is because of the muscle mass in legs. I ref'd this year over 400+ games and thighs and calfs are huge. Cardio is not a problem, and I do an hour per day.

What I need help with is Nutrition advice. Being Canadian I have sinful habits (I'm addicted to Timmy's <- any canadian will know what this means).

I could really use advice from athletes. I'm not after mass I really need to tone. I'm by myself here, and don't have a workout partner and have to keep myself motivated.

Any advice from anyone would be greatly appreciated.

Thx

RK19 · Post by **RK19** » Mon Apr 06, 2009 1:38 pm

an hour a day of cardio is too long try interval training you only need about 20 mins and you will get better results. or is your cardio part of your work?

nutrition-have you read the sticky in diet section "read before posting" if not then i advise that you do.

Joesportstalk · Post by **Joesportstalk** » Fri Apr 10, 2009 3:51 pm

you will have to stay away from Timmy's ( Doughnuts are the kiss of death man!)

No matter what you do if you eat them a lot you will not succeed in weight loss!

Mustangs80 · Post by **Mustangs80** » Sat Apr 18, 2009 9:26 am

now now, we work out so we can have some timmy's. other way around is just asinine.

not sure how much time you have on your hands, but I think you could very easily see a difference with 2 strong workouts a week (each around and hour and a half long.

Workout 1: Strength
Utilizing your body to the best of its ability is fantastic, but you need to set a base. Build a Porsche from a Pontiac. Doing full body workouts is the way to go in opinion. For an entire workout, I recommend 3 sets each of the following. Bench press, upright rows, incline press, pull ups/downs, squats, sitting calf raises, and deadlifts.

after around 2 to 3 days of rest you could do

Workout 2: Speed
Stretching is vital. Not to reduce injury, but to increase speed. Flexibility is great for running (and skating). High intensity warm-ups are great. Butt kicks, high knees, crab walking, arm drives, and I'm sure you could find more. Then you have a choice of doing variations of sprints from different starting positions, to jump rope, to box jumping, or jogging/running. Start and end with stretching.

After around 3 weeks of this, you should notice a difference. As said, nutrition is extremely important. Good luck with your refereeing.

Boss Man · Post by **Boss Man** » Sat Apr 18, 2009 3:03 pm

1.5 hours is a bit long. I'd limit to 60 minutes approx on weights. With all the Cardio / training he does, it might be a little bit overkill on weights for that length I feel.