SportsGist Rules!

SportsGist has partnered with Don Bosco Prep School to create the new Don Bosco Athletics website, Don Bosco Athletics This new website gives the players and the fans an opportunity to put the message out to the web and specifically promote their athletic programs and their athletes.
The entire Don Bosco Sports program is an absolute powerhouse of athletics:

October 07, 2008

“Don Bosco Prep moved up one spot in this week’s USA Today Super 25 high school football rankings. The Ironmen are No. 21 this week after beating Teaneck, 49-0, to go to 3-1. Don Bosco Prep plays Montclair Friday. The ESPN Rise Top 50 rankings have Don Bosco at No. 23 this week, up two spots from last week. Don Bosco is the only New Jersey team in either ranking, though St. Joseph (Montvale) did get some votes for the ESPN Rise ranking. St. Joseph is ranked No. 9 in USA Today’s East football rankings while Don Bosco Prep is No. 3. They are the only New Jersey schools ranked.”

Jeff Becker of SportsGist:

“We want to offer scholarships where they can write about the sports at their own school - highlighting not only the athletes, but the students who are writers, photographers and videographers - We feel that this partnership with Don Bosco is a great fit - to be able to put a spotlight on how awesome both the talents of the players and the talents of the students. Don Bosco Athletics program did not have the platform to talk about specifically their athletic program - now with the partnership with SportsGist is going to allow them to do just that.”

The Don Bosco Prep- SportsGist partnership gives the school an opportunity to put out the message using the Don Bosco Athletics website (powered by the SportsGist technology and the SG Constellation of sites) to publish up to the minute news on recent games and events, as well as a place for coaches, players and students to communicate about upcoming games, practice changes and information resources.

About SportsGist.

Our mission is to bring to the web top athletes, coaches and recruiters to give you the real information to help your career, your college goals and you fitness goals. The driving force behind SportGist is to give you, the athlete, the insider’s view of how to achieve your short and long terms athletic and academic goals. SportsGist is both a sports based social network as well as a sports content publishing network using the power of Wordpress to get the information out through search.

Go Team !

Read News about Don Bosco’s current Season

The New Don Bosco Athletics Site - brought to you by SportsGist

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Sportsgist.com is very proud to introduce Steve Leo from the Parisi Speed School. Steve has an extensive background in athletic training and will be sportsgist.com’s resident strength and conditioning coach. He will be providing the type of information that any athlete who is serious about their game is going to want to have access to.

Steve has been training for 11 years, and an employee at Parisi’s for the past 10 years. He has been hired by Nike to conduct speed-testing camps through SAQ program . Steve was a three-sport varsity athlete at Hawthorne High School in Football, Wrestling (Captain, All-conference) and Baseball. He continued his education at Northeastern and William Paterson University in exercise Science Steve has ten years of experience coaching athletes including Head Coach of Saddle River Wrestling 4 years, Hawthorne High School Wrestling 3 Years, Bergen Catholic Wrestling 1 year, ASA Softball Coach 3 years, and MABL Baseball Coach 4 years. Steve continues playing competitive baseball in the North Jersey Men’s Adult Baseball League. Steve has Five years of experience in personal training of athletes including USA National Team Wrestling, Major and Minor League Baseball, Olympic Judo, NFL & Arena football players.

Certifications: Advanced Level Certified Personal Trainer from the National Academy of Sports Medicine (NASM), National Interscholastic Federation Coaches Association (NFICA-A.C.E.P program), Member of the National Strength and Conditioning Association, Rutgers S.A.F.E.T.Y Cerified Instructor and VIRTUS Certified (Protecting Gods Children).

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It would be to your benefit to take advantage of the month you have off during your winter break to stay fit and ready to go for the spring season.  A great way to do this, is to stay active for at least 4-5 days a week for 40-90 minutes at a time.  These activities can vary from soccer drills to leisurely activities such as biking, swimming, running, or playing basketball.  If you have access to a gym, engaging in light weight activities can give you a competitive advantage, but if not, doing the body weight activities (listed below), you can remain in shape. 

An average week might consist of 2 days of weight training or body weight circuits/conditioning and the other 2 days longer aerobic activities with soccer sprints in between (interval running).

It is very important to run at least 3 times a week, whether it be to work on sprints (10’s to 100’s) or longer endurance runs (1.5 miles, 1 mile, 800’s, 400’s, 200’s)

Circuit:

Always conduct a warm up before beginning any workout and a cool down after.

Body Weight Squat- 20 times

Single Leg Squat- 15 times each leg

Pull Up/ Reverse Pull Up- 10/15 time

Walk Out Push Ups- 10 times

Dips- 10 times

Single Leg RDL (body weight)- 15 each leg

Sit Ups- 20

Alternate Arm to Alternate Straight Leg (Ab work)- 20

Sit Ups- 20

Body Weight Squat- 20

Reach Crunch- 20

Move through the circuit three times with a good tempo and correct form

Overall, the emphasis of the winter workout is not on what you specifically do, but making sure you are staying active 4-5 days.  By this point, you should know your body and know how to take care of it.  Make sure you allow the needed recovery time, but at the same time continuously push yourself to become a top notch Division 1 athlete.

 

*LIFT US TO GREATNESS, RUN TO GLORY!*

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  1. What does a Division 1 coach look for in an athlete?

One of the great things about our profession is that every coach looks for, sees, and needs different qualities to fit that coach and programs personality.  Speaking soccer specifically, there are generally four areas that I will try and focus on when looking for players to fit into our program and the environment created here at the University of Miami.

1.  Physical - I need to find players who will be able to match up against and along side the best women’s   soccer players in the country that play in the Atlantic Coast Conference and at the University of Miami.  Speed, quickness, size, strength all come into play.   Not everyone has to be the biggest and the strongest, but rather needs to be “special” in one or more of the areas.

Athletes who can come in fit and on top of their game from the start will have a much easier transition into the college game than those who have to spend the first year trying to get fit enough or those who tend to be injury prone.  Not amazingly lack of fitness and injuries go hand in hand.  

2.  Technical - Your ability with the ball.  Technical speed is so important to keep yourself on the field and to keep things connected during the run of the play.  First touch, finishing ability, driven, lofted, and bent services, and the ability to run at defenders 1v1 are all important among many others.

3.  Tactical - Being great in the technical areas doesn’t mean a thing if you don’t know how and when to apply it.  The game moves fast, both defensively and offensively, having an understanding of the game that keeps you and gets you in good spaces at great times can be heroic.  Watch and study the game as much as you can whether it be college, or professional.

4.  Psychological - I find there are few players who come into the Division I environment mentally tough enough for the challenge that lies ahead.  Coaches are so demanding on the athletes everyday, that it can become a burden to some.  On top of that there are psychological demands put on them in everyday by teammates and professors.  This is one reason I really think fitness tests and training 2-3 times a day can be important.   Sometimes even the most talented players are not mentally tough enough to get through it.

 

2. What should an athlete do in order to get a school to look at them?

The most important thing in getting a school of YOUR choice to see you play is to market yourself.  Write, email, call the coaching staff.  Let them know you are very interested in your school.  Be specific, don’t just call them coach.   I want a letter that reads:  Dear Coach Freeman, I am very interested in the University of Miami.  Too many times I get “Dear Coach, I am very interested in your school.”  That tells me you’re not really that interested if you can’t take the time to change the email or figure out my name.

Tell them where you will be playing next.  Every time you go to a tournament or have some type of showcase event send them an email, invite them to come see you play.

Next step would be to go see the school.  The way the recruiting process is going, most players make decisions by the end of their junior year in high school, so your going to need to be prepared to take some trips and see some schools. Getting on campus and putting a name with a face can be very important.  It also lets the coach know that you are very interested and that coach needs to figure out a way to see you play.  Camps are a great way to see the school, spend time with the coach, and allow them to see you play.  Find a good camp with lots of college coaches in attendance, that way you get looks by more than one school.

 

3. In your opinion, what should a player’s timeline entail in terms of the recruiting process? 

The Division I timeline has really moved up in the last couple years and the other divisions are not far behind.

Early Sophomore year - begin sending letters, emails to coaches.  Let them know you are out there.  Make a couple calls if you need to, but know that coaches are now watching players your age.  At this time coaches CANNOT write you or call you back with the exception of discussing camp.  Initiating the recruiting process with a sophomore in high school is an NCAA violation, the only exception would be if you are on campus on an unofficial visit.  College coaches could be calling your club or high school coach to let them know they are interested in you.  

Junior Year - Go on your visits.  If you can do it in the fall and see the college team play that will give you a good idea of the style of play the coach uses, you will get to know the players, and get a feel if you will fit into that environment.   But definitely by the spring of your Junior year you need to have taken the visits to the schools of your choice.   On your visits ask the tough questions.  “Do you see me playing right away?”  Ask about scholarship money, this usually gives you an idea about how interested they really are in you.  Ask the players about the coach.  Make sure their personality is similar with what you need.  If the coach is a yeller and screamer that may or may not be what you need.  When you have made your decision you will give the coach a “verbal commitment” meaning you will be attending that school.  The coach is committing scholarship money, a roster spot, whatever you discussed at that point and you are committing to attending the school.  This is NOT something that should be broken so take it seriously.  After September 1^st, college coaches can now write you via email or regular US Mail.  Take your SAT and register with the NCAA Clearinghouse. 

Senior Year - You’ve probably already made your decision.  So know you will go on your official (all expenses paid) visit to see a game and meet the team again.  After July 1^st preceding your Senior year, college coaches are allowed to call you once a week.  Apply for school during the summer before you Senior year.

For soccer, during the first week in February you will sign your National Letter of Intent, thus a binding contract you will be attending the school.  Coaches now have unlimited phone calls to you and can text message with you as well.

 

4. Does an athlete’s current position impact a coach’s decision on the recruiting process, or do you solely look at the individual player’s skill and ability to adapt to play different positions at the next level?

Again I think that varies with the coach and the program.  Most schools definitely look for specific positions to some degree.  We will keep a player’s current position in mind, however they may not be playing in the place that they will be best at the college level.  I like to find the best players we possibly can find and get, no matter what the system of play we use or what positions we need, and then fit the system of play around those players.  Good players are generally adaptable enough to play in different places.  Goalkeepers are the obvious exception to the rule. 

5. What is the importance of high school, club, and ODP?

For soccer high school is the least important of the three.  I still like that players play high school soccer if it is a safe environment for them.  High School soccer helps players develop a sense of pride for their school, and gives them something to rally around.  In HS you are also training everyday which with a few exceptions is going to help.

Club Soccer gets you out there, gets you seen by the colleges, and helps you develop as a soccer player year around.  Showcase tournaments, state and regional tournaments all attract hundreds of college coaches. 

ODP is a great thing for those kids who make it to the state team and beyond.  Making the regional team, or national pool gets you seen by the top programs across the country on a consistent basis.  However for those who don’t make a state team or pool, it could be a waste of time and money.  Also, some of the best players I have ever coached NEVER participated in ODP, so it is by no means an end all for those wanting to play in college. 

Whether its high school, club, or college do things with a level of commitment you are proud of. 

  

6. What can a player expect at the collegiate level?

Some of the hardest, most difficult times you could ever imagine in athletics made even more difficult by injuries, time spent on the bench, study hall, missed class time, and coaches who you personally feel are not trying to help you.  Some of the best friends you could ever imagine and then some, a sense of pride that makes me swell up with tears just thinking about it, shedding blood, sweat, and tears, for your teammates, your program, your coaches, your university, and most importantly yourself.  You will achieve things you never thought possible, meet people you will be close to for the rest of your life and graduate with a degree from a college you are proud of.  Student-Athletes who make it through all four years of college are some of the most mentally tough, strong, active, and most sought after graduates by employers.  They understand what it takes to get a step ahead of the rest of society and are willing to do what it takes to get there.

 

 

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - VICTORIOUS.”   (Vince Lombardi)

 

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Put your fears aside. Vegetarian diets are typically rich in carbohydrates, with plenty of protein and high performance fats. That’s the perfect prescription for exercisers and athletes. With 60 percent of your diet coming from carb-packed grains, beans, fruits and vegetables, there’s no way your performance will drop off. And you can certainly get enough protein to pack on plenty of muscle. But you do have to plan your diet well.

And just for clarity-sake, although research has taught us that eating too much of animal-based foods may result in the development of chronic diseases like heart disease and cancer, the problem is not that eating any amount of these foods is bad for you. But if you make animal foods the center of your diet, you just don’t have enough room left to eat all the fabulous plant foods like grains, beans, nuts, seeds, fruits and vegetables necessary to ward off disease.

Pesco-vegetarians eat dairy foods, eggs and fish, but no other animal flesh.

Lacto-ovo-vegetarians eat dairy foods and eggs, but exclude animal flesh.

Ovo-vegetarians eat eggs but no dairy foods or animal flesh.

Vegans eat no animal foods of any typeAny of these styles will offer you the opportunity to expand the amount of plant foods in your diet and still meet your own desires for food, taste and performance.

ENSURING THE PROPER NUTRIENTS

Changing from a meat-centered to a plant-centered diet is not as simple as just eliminating the meat. The trick is to make sure you’re not skimping on any nutrients as you cut out certain foods. Vegans run the greatest risk of deficiencies because several vital nutrients including protein, vitamins B12 and D, iron, zinc, and calcium, are found in highest qualities or most significant amounts primarily in meat, eggs and dairy products.

SPECIAL FOCUS ON PROTEIN AND CARBOHYDRATE

When it comes to carbohydrates, don’t be misled by fads. The research is clear: if you want to train hard and long, you need plenty of carbohydrate to achieve your goals. Eating a vegetarian-style diet will make this easy. Plant-based foods are great sources of all the different carbohydrates and fibers that will keep you healthy and fuel intense workouts.

To get enough calories and nutrients, vegetarians should eat at least 1,800 calories a day. The following list gives you minimum servings for each day, with a suggestion of where to add more to increase calories.

6-11 servings of bread, cereal, rice, and pasta

3-5 servings of vegetables

2-4 servings of fruit

2-3 servings of milk, yogurt, and cheese

3-4 servings of poultry, fish, dried beans, eggs, and nuts

3-5 servings of nuts, seeds and other high performance fats

Lacto-vegetarians:

8-11 servings of bread, cereal, rice, and pasta

3-5 servings of vegetables

3-4 servings of fruit

2-3 servings of milk and yogurt

1-2 servings of low-fat cheese

4-6 servings of dried beans and peas

3-5 servings of nuts, seeds and other high performance fats

supplement or use products fortified with iron and zinc

Vegans:

8-11 servings of bread, cereal, rice, and pasta

4-6 servings of vegetables

3-4 servings of fruit

6-8 servings of dried beans and peas

3-5 servings of nuts, seeds and other high performance fats

supplement or use products fortified with vitamins B12 and D, iron, zinc, and calcium

Serving size guidelines:

Food Group	Serving size
Whole grain bread, cereals, and grains	1 slice bread; 1/2 cup cooked cereal, rice, or pasta; 1 ounce ready-to-eat cereal; 1/2 bun, bagel, or English muffin; 1 small roll, biscuit, or muffin; 3 to 4 small or large crackers
Vegetables	1/2 cup cooked or chopped raw vegetables; 1 cup raw, leafy vegetables, 1/2 cup cooked legumes; 3/4 cup vegetable juice
Fruit	1 medium piece of raw fruit, 1/2 grapefruit, 1 melon wedge, 1/2 cup berries, 1/2 cup diced, cooked or canned fruit, 1/4 cup dried fruit, 3/4 cup of fruit juice
Milk	1 cup nonfat or lowfat milk or yogurt, or kefir
Meat, poultry, fish, eggs, cheese, beans	1 oz. cooked lean meat, poultry, or fish, 1 egg, 1/2 ounce cheese, 1/2 cup of cottage cheese 1/2 cup cooked cooked dried beans
High Performance Fats	1 tsp extra virgin olive oil, canola oil, sesame oil, peanut oil or other nut oil; 1/4 of a small avocado; 8 large olives; 1 Tbsp seeds; 6-8 nuts; 1 Tbsp natural peanut butter

A GOLD MEDAL LIFETIME

You are now on the road to improving your performance, and your life. Many successful athletes have chosen a vegetarian lifestyle. Not only could they perform at peak levels during their athletic careers, but they have maintained good health and longevity throughout the rest of their lives.

SIDEBAR

DETERMINING PROTEIN QUALITY

Approximate protein quality of various forms of protein found in food and supplements.*

Protein	PDCAAS	PER
Gelatin (Collagen)	0.08	-
Wheat	0.43	1.5
Beef/Poultry/Fish	0.8 – 0.92	2.0 – 2.3
Soy	1.0	1.8 – 2.3
Ovalbumin (Egg)	1.00	2.8
Milk Protein	1.00	2.8
Casein	1.00	2.9
Bovine Colostrum (BC)	1.0	3.0
Whey	1.0	3.0-3.2

*Data compiled by Dr. Richard Kreider, University of Memphis, Memphis, Tennessee

Technorati Tags: athletes, beans, diets, eating, energy, exercise, fruits, grains, muscle, performance, protein, vegan, vegetables, Vegetarian

Russ Cozart has been the head wrestling coach at Brandon High School in Florida for the last 28 years, and in that time has only lost one match, his overall record is 384-1. That one lost was the first for the school in the last 34 years. In that time period Brandon set the longest winning streak in the history of any high school sport of 459 straight wins. This streak was recently documented by ESPN in a two hour television event entitled “The Streak”. The show takes an in depth look at Coach Cozart and his team as they go through the 2008 season. It actually captures that sole loss to Miami Dade and then shows how the Brandon team was able to bounce back and go on to win yet another state championship.

Russ Cozart has won 17 Florida State Team Championships and has coached 65 individual state champions. His Brandon Eagles were ranked third in the nation in 2004 and first in the nation in 2005. In addition he has coached 85 athletes to individual national championships and 143 All-Americans. He has sent numerous wrestlers on to tremendous success at the collegiate level as well.

Listen to Coach Cozart discuss the keys to success that he has brought to Branden as well as the dedication and effort it takes to be a successful wrestler and a successful program. Cozart also discusses how he is able to help his players in the recruiting process

Technorati Tags: 459, all-american, Brandon, Brandon High School, championships, coach, Cozart, ESPN, Florida, head coach, records, Russ Cozart, streak, the streak, winning, wrestling

Proteins, carbs, vitamins, minerals, water, and fats. Of the 6 primary classes of nutrients, which is the most critical for growth, muscle development, and health? If you guessed water, you’re right!

WATER, WATER EVERYWHERE

But with all the obvious importance of water it appears that most of us aren’t drinking enough. Nearly one-third of the U.S. population is walking around slightly dehydrated. “So what?” you ask. “What’s the big deal about being slightly dehydrated?”

A VOLUMINOUS PROBLEM
Just about anyone who knows anything knows that you can get pretty sick and even die from severe dehydration. But the fact is that chronic, mild dehydration, a constant 1 to 2 percent deficit of body weight caused by loss of fluids, can have a measurable effect on mental and physical performance, muscle growth, and even long term health.

WATER AND YOUR MUSCLES

Since muscles are nearly 70 percent water, even a small loss of fluid will affect their function. Muscles are controlled by nerves. The electrical stimulation of nerves and contraction of muscles occurs due to the exchange of electrolytes dissolved in water across the nerve and muscle cell membranes. If you’re low on water or electrolytes, muscle strength and control are weakened. A water deficit of just 2 to 4 percent of your body weight can cut your strength-training workout by as much as 21 percent, and your aerobic power by a whopping 48 percent!

WATER AND YOUR FAT
When your goal is losing body fat, water is your friend. It can help take the edge off hunger so that you eat less, and it has no calories. If you are on a high protein diet, water is required to detoxify ammonia, a by-product of protein energy metabolism. And as you mobilize your stored fatty acids to burn off as energy, you release any fat-soluble toxins that have been benignly stored in your fat cells. The more fluid you drink the more dilute the toxins in your bloodstream, and the more rapidly they exit from your body.

WATER AND YOUR BRAIN
When it comes to peak mental capacity, whether in school or in competition, your hydration state will affect your performance. In a study of subjects’ abilities to perform mental exercises after heat-stress induced dehydration, a fluid loss of only 2 percent of body weight caused reductions in arithmetic ability, short-term memory, and the ability to visually track an object by 20 percent compared to their well-hydrated state.

WATER AND YOUR HEALTH
Probably most surprising is the effect that chronic, mild dehydration has on health and disease. It was a practice of Hippocrates to recommend large intakes of water to increase urine production and decrease the recurrence of urinary tract stones. Today approximately 12 to 15 percent of the general population will form a kidney stone at some time. Many factors can modify the urinary risk factors for developing stones. Of these, diet – especially fluid intake – is the only one that can be easily changed and that has a marked effect on all urinary risk factors.

Mild dehydration can also be a factor in the occurrence of mitral valve prolapse. In a study of 14 healthy women with normal heart function, mitral valve prolapse was induced by mild dehydration, and resolved with rehydration.

YOUR FLUID PLAN
Contrary to our drive to eat, our drive to drink is not as keen. Our thirst mechanism doesn’t kick in until we are already mildly dehydrated. When you’re working out moderately in a mild climate, you are probably losing 1 to 2 quarts (2 to 4 pounds) of fluid per hour through perspiration. That means that a 150 pound person can easily lose 2 percent of their body weight in fluid (3 pounds) within an hour. If exercise is more intense, or the environment is more extreme fluid losses will be greater. You can see how easily you become dehydrated. If you don’t replenish your fluid losses during exercise, you will fatigue early and your performance will be diminished. Without fluid replenishment after exercise, your performance on successive days will decay, and your long-term health may be at risk.

Monitor your hydration status. One of the easiest ways is to check your urine: it should be relatively odorless and no darker colored than straw. Anything more and it is a good sign that you are dehydrated and need to be drinking more.

DON’T GET CAUGHT EMPTY-HANDED

EARLY SIGNS	SEVERE SIGNS
Fatigue	Difficulty swallowing
Loss of appetite	Stumbling
Flushed skin	Clumsiness
Burning in stomach	Shriveled skin
Light-headedness	Sunken eyes and dim vision
Headache	Painful urination
Dry mouth	Numb skin
Dry cough	Muscle spasm
Heat intolerance	Delirium
Dark urine with a strong odor

FLUID GUIDELINES

• Drink a minimum of 1 quart (4 cups) of fluid for every 1,000 calories you eat every day.
• Drink at least 5 cups of water every day.
• Fluids should be cool.
• For moderate exercise that lasts an hour or less, water is sufficient for replacing lost fluids. If you like flavored drinks better, then use flavored beverages.
• For intense exercise that lasts less than 1 hour and exercise lasting more than an hour, carbohydrate-electrolyte sport drinks are best.
• Drink 2 cups of fluid 2 hours before exercise.
• Drink 4-6 ounces every 15 to 20 minutes during exercise.
• Drink 4-6 ounces every 15 to 20 minutes during exercise.
• After exercise, drink 16-20 ounces (2-2½ cups) of fluid for every pound of body weight lost during exercise

Technorati Tags: fluid replenishment, severe dehydration, The Nutrient for Life, Water, WATER AND YOUR BRAIN, WATER AND YOUR HEALTH, YOUR FLUID PLAN

This is a copy of the plan I gave “Jersey” Joe Martinek during the 07 season. Joe’s defensive back position coach at the time approached me and wanted me to help Joe make the jump from 195 lbs to 205 lbs. Joe was the perfect client, anything you asked him to do, he did, and because of that work ethic, he got from 195 lbs to 205 lbs in less then two months. This plan is a perfect example of how to gain lean mass in season which by most accounts is deemed impossible. This plan also is an example of a player who may not be starting, but is waiting in the wings for an opportunity to start. Joe was later switched to RB and is currently in a three way battle for the starting Running Back as a red shirt freshman. Once Joe had the tools to gain lean mass he made sure to utilize them. When Joe came to Rutgers he was 195 lbs at 6% body fat and could bench press a 1 rep max of 275 lbs, less then a year later he is 215 lbs with 5% bodyfat and poses a 1 rep max bench press of 365 lbs. At Rutgers we preach accountability, with this plan is an accountability checklist that you can continue to use. The checklist works by making sure you eat 49 meals per week, I cannot tell you how many athletes complain to me that they are not gaining weight, but when I check their accountability sheet, they are missing a lot of meals. If you continue to eat the correct number of meals and still don’t gain weight, that’s when you add additional calories to the meals.

Martinek in the open field

Gainers “Big Three” Explanation

 

1. Protein is the most important thing, that you eat all day, everyday. You must eat it at every meal. Without protein there is no muscle growth. Common sources of protein are: Meats, Eggs, Grains with Beans, Dairy Products, and Protein shakes.

2. Consistency is key; one great day is completely offset by one day that is anything less then perfect. Protein must be consumed all day, everyday without fail. At least 7 meals containing protein must be consumed everyday. Anything less and you are sabotaging your gains.

3. Preparation ensures you never have an excuse for missing a meal and in turn never have an excuse for having a bad day. Having Tupperware with you means you have meals available to you at all times and are always prepared. If you don’t plan for success then you are planning for failure. The food within the program is there, so just box extra to go. Pack a 2nd breakfast at breakfast, take advantage of a boxed lunch, box a 2nd dinner at dinner and for your last 2 meals, drink protein shakes.

As a gainer all you have to worry about is eating. No cooking, no cleaning, no purchasing, and no problems. Just eat the food. Eat protein at every meal, Eat 7 meals a day, and bring Tupper-wares to every meal. That is the plan for success, follow it and be successful.

 

 

That is the plan in terms of how to eat; this is the plan of what to eat.

 

 

For athletes who have a hard time staying lean while gaining mass I use a Charles Poliquin anecdote to help remind them which foods to eat. “If it doesn’t run, fly, or swim and isn’t green then don’t eat it.” That means your 7 meals should be composed of these foods.

 

Run, Fly, or Swim: poultry, beef, lamb, liver (calf liver), wild game (buffalo, venison, elk). crustacean (crayfish, prawns, shrimp, lobster), mackerel, mollusks (clams, mussels, scallops, oysters), sardines, tuna, white flesh fish ( cod, founder, halibut, orange roughy, pollack, rockfish), and salmon.

 

Greens: artichockes, arugala, asparagus, beets, bok choy, broccoli, broccoli rabe, brussel sprouts, cababge, carrots, cauliflower, celery, collard greens, dandelion, eggplant, endive, fennel, green beans, horseradish, jerusalem artichokes, jicama, kale, kohlrabi, leeks, mushrooms, okra, onions, hot peppers, sweet peppers, pumpkin, purslane, spinach, squash, swiss chard, tomatoes, turnips, and watercress.

 

 

Athletes who have a faster metabolism require more calories so I recommend sticking with the basics listed above, but also make sure to add the following foods to the seven meals as a way of boosting calories: whole eggs, nuts, protein powders and unrefined grains.

 

For athletes who have tremendous genetics, I recommend a modified “seefood diet”: you see food and you eat it. Now the modifications are a short list, you can eat whatever you want excluding Trans Fats. Trans Fats are included in cakes, cookies, crackers, pies, margarine, fried foods, potato chips, corn chips, popcorn, shortening, some cereals and some candy. Also make sure there is protein at every meal. If your meal doesn’t contain protein, just add a protein shake. An easy way to add extra calories to every meal is by consuming peanut butter and jelly sandwiches on top of your meals. Be sure to eat natural peanut butter, which is an easy way to add up to 1000 calories per meal. Now the “seefood diet” is for the athlete who needs to gain lean mass but no matter what they eat can keep a serious six pack. An excellent example of this is Kenny Britt whose favorite mass gaining technique is to drop burger king pies into his mass gainer shakes.

 

 

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Jordan Woy is an attorney and sports agent who has been representing athletes for over twenty years. His company Jordan Woy & Associates, is based in Dallas, TX and has become one of the top player representation agencies in the country. The firm represents players in the National Football League. Jordan Woy & Associates has represented approximately four hundred professional athletes.

Sports Illustrated and USA Today ranked Jordan Woy as one of the top ten football agents in the business. Some of the clients Mr. Woy worked with include: Yancey Thigpen, Brock Marion, Ray Crockett, Barry Foster, Robert Jones, Donald Driver, Larry Centers and Brian Habib. Mr. Woy has represented three players who were the highest paid players at their position in the NFL. He has also had business or charitable relationships with stars such as Muhammad Ali, Michael Johnson, Eric Dickerson and Lawrence Taylor.

Mr. Woy is a Certified Contract Advisor with the National Football Player’s Association, a Certified Player’s Agent with the MLBPA and a Member of the Sports Lawyer’s Association.

Listen to the podcast as Mr. Woy discusses the agent business, what goes on behind the scenes during the draft and how he is able to get his players into the best situations for them.

Technorati Tags: agents, Barry Foster, Brian Habib, Brock Marion, Dallas, Donald Driver, Eric Dickerson, Jordan Woy, Jordan Woy and Associates, Larry Centers, Lawrence Taylor, Michael Johnson, MLBPA, Muhammad Ali, National Football Players Association, NFL, NFLPA, player agents, Ray Crockett, Robert Jones, Schlegel Woy, Sports Illustrated, Texas, USA Today, Yancey Thigpen

University of Texas Cornerback Brandon Foster is an athletic and speedy defensive back. At the University of Texas he played in 46 career games, starting 13, at cornerback and on special teams … posted 106 tackles, five TFL, four INTs, 15 PBU, two forced fumbles and four fumble recoveries … has scored four defensive TDs (T-No. 2 on UT’s all-time list) … started 12-of-13 games in 2007. Last season he was named second-team All-Big 12 by The Associated Press, Dallas Morning News and Fort Worth Star-Telegram and tabbed honorable mention All-Big 12 by the league’s coaches. He was twice named Big 12 Player of the Week and is a two-time member of UT’s Athletics Director’s Honor Roll. Brandon graduated in December 2007 with a degree in liberal arts.

Listen to Brandon as he discusses his collegiate career at Texas and how he has prepared for the upcoming NFL draft. Also make sure to check back next week as we follow up with Brandon and discuss where he ended up going and his thoughts as he embarks on his career in the NFL.

Brandon Foster

Technorati Tags: 2008, academic, all big 12, Big 12, Big 12 conference, Brandon Foster, CB, cornerback, draft, Football, NFL, NFL draft, tackles, Texas, touchdowns, University of Texas