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  • Posted On: 03-05-15, 5:12 pm (EST) #1

    Track Runner Questions/Info

    March 5, 2015, 5:12 pm

    Hey guys on Scott's newest video from earlier today I dropped a comment with the following ' This video was really inspiring and you've beyond earned m respect for what you do with the fans. I am a Junior in high school and I run track and lift everyday and have a question that has been bothering me for a while. I am (time wise) the 4th best on my team but I just dont get why. I go to school, then track practice with the team, and then I go on my own to the gym following my own lifting sschedule (Ches Mon, Shoulders Tues, Back Wed, etc, and lift heavy and the goals have been phenomenal) I eat clean such as Oatmeals, Egg Whites, Grilled Chicken but my teammates who I see at lunch have been buying the school lunches that serve usually fried breaded chickens, I see them with that and usually with cookies and or a snapple to drink. Their results are greater than mine and pretty impressive.. I try my hardest at the practices and they kind of half ass it and still seem to do good. I just dont understand how I could work so hard and eat so clean and just not get the results such as them.'

     

    Scott replied and told me to give some more info on here of my height,weight, meals, and workouts so here is some info.

     

    Age 16
    Height 5'10"

    Weight 130

     

    Macros

    Fats Range Daily from around 35-75

    Carbs range daily from 200-300

    Protein range daily from 125-180

     

    My meals include

    Breakfast - Oatmeal & Egg Whites

    Lunch & Snack (at school) - 4.8 Oz of Grilled Chicken, 2 Bottles of Water, Banana, Cashews, & Some Goldfish

    Post Track - Sometimes a Musclepharm Protein Bar or a Yogurt. I also sometimes have about 2tbsp of PB & some strawberries. 1 Scoop of Dymatize Elite Gourmet w/8 oz of milk.

    Dinner - 4.8 Oz of Grilled Chicken, 3 oz of Pasta, or a Cup of Brown Rice.

     

    I was also told to gain around 20lbs to be more 'explosive' the kids also on the team seem to eat alot of McDonalds or fast foods and are around 135-170 pounds but like I mentioned are greater results.

    My Track Stats
    200M - 23.8

    400M - 55.6

     

    There 400M times are around 52-54.

    Track Workouts are around 2 hours including stretches, and endurance or speed training. Examples include 8 300s 1 Day. 6 400s one day as endurance. Speed ( do not do as much) is around 1 350 (all out) 1 250 (all out) 1 200 (all out) 1 150 (all out). We have recently been going on long distance runs anywhere from 3-8 miles.

     

    My personal workouts after track or one days without track

     

    Mon - Chest (Pushups,Flys, Bench (Vary positions) & Abs

    Tues - Shoulders (Presses/Shrugs,Raises)

    Wed - Back (pullups, lat pulldowns, flys, pushups) & Abs

    Thurs - Bi/Tris Curls, Double/Singer, Hammer, Tricep Pushdown, Overhead Extension

    Fri - Legs, Abs

    Sat - Bodyweight excercises, Abs

    Sunday- Usually my day off but I feel guilty and whind up doing some abs, and more bodyweight stuff.

     

    Thanks again Scott for the reply & herminites!

  • Posted On: 03-05-15, 11:53 pm (EST) #2

    Track Runner Questions/Info

    March 5, 2015, 11:53 pm
    Posted by: JFlagg12

    Hey guys on Scott's newest video from earlier today I dropped a comment with the following ' This video was really inspiring and you've beyond earned m respect for what you do with the fans. I am a Junior in high school and I run track and lift everyday and have a question that has been bothering me for a while. I am (time wise) the 4th best on my team but I just dont get why. I go to school, then track practice with the team, and then I go on my own to the gym following my own lifting sschedule (Ches Mon, Shoulders Tues, Back Wed, etc, and lift heavy and the goals have been phenomenal) I eat clean such as Oatmeals, Egg Whites, Grilled Chicken but my teammates who I see at lunch have been buying the school lunches that serve usually fried breaded chickens, I see them with that and usually with cookies and or a snapple to drink. Their results are greater than mine and pretty impressive.. I try my hardest at the practices and they kind of half ass it and still seem to do good. I just dont understand how I could work so hard and eat so clean and just not get the results such as them.'

     

    Scott replied and told me to give some more info on here of my height,weight, meals, and workouts so here is some info.

     

    Age 16
    Height 5'10"

    Weight 130

     

    Macros

    Fats Range Daily from around 35-75

    Carbs range daily from 200-300

    Protein range daily from 125-180

     

    My meals include

    Breakfast - Oatmeal & Egg Whites

    Lunch & Snack (at school) - 4.8 Oz of Grilled Chicken, 2 Bottles of Water, Banana, Cashews, & Some Goldfish

    Post Track - Sometimes a Musclepharm Protein Bar or a Yogurt. I also sometimes have about 2tbsp of PB & some strawberries. 1 Scoop of Dymatize Elite Gourmet w/8 oz of milk.

    Dinner - 4.8 Oz of Grilled Chicken, 3 oz of Pasta, or a Cup of Brown Rice.

     

    I was also told to gain around 20lbs to be more 'explosive' the kids also on the team seem to eat alot of McDonalds or fast foods and are around 135-170 pounds but like I mentioned are greater results.

    My Track Stats
    200M - 23.8

    400M - 55.6

     

    There 400M times are around 52-54.

    Track Workouts are around 2 hours including stretches, and endurance or speed training. Examples include 8 300s 1 Day. 6 400s one day as endurance. Speed ( do not do as much) is around 1 350 (all out) 1 250 (all out) 1 200 (all out) 1 150 (all out). We have recently been going on long distance runs anywhere from 3-8 miles.

     

    My personal workouts after track or one days without track

     

    Mon - Chest (Pushups,Flys, Bench (Vary positions) & Abs

    Tues - Shoulders (Presses/Shrugs,Raises)

    Wed - Back (pullups, lat pulldowns, flys, pushups) & Abs

    Thurs - Bi/Tris Curls, Double/Singer, Hammer, Tricep Pushdown, Overhead Extension

    Fri - Legs, Abs

    Sat - Bodyweight excercises, Abs

    Sunday- Usually my day off but I feel guilty and whind up doing some abs, and more bodyweight stuff.

     

    Thanks again Scott for the reply & herminites!

    Jon,

     

    Several observations and points I will make here:

     

    First off, you are only 16 and still growing. Some kids mature faster due to genetics. I don't just mean obvious signs like height and weight but also things like central nervous system efficiency and power, and muscle fiber type and distribution. As you may or may not know, we all have 3 types of muscle fibers. We also all have a central nervous system to power them. The amounts and types of fibers we have and the efficiency of our nervous system are all pre-determined genetically. You have not reached your full potential yet as you are still growing. Now your peers may either have different muscle fiber distributions than you - geared more towards fast explosive running versus endurance running - and/or their nervous systems may be more efficient at firing muscle fibers than you at this point in time. This is why some people are just naturally faster than others even though they train harder, eat better, and train longer. Don't despair just keep pushing hard like you are and at some point you may reach parity with them or surpass them.

     

    Second, junk food is junk food but it also has a lot of calories (even though they are not very nutritious). Calories are what you need to fuel your body and when you are young and active like you are you need a ton of them. It looks like they are just eating more calories than you. Your diet looks great. I wouldn't change it because the eating habits you start now will stick with you for life and trust me when you get to be my age you can't eat shit food and stay lean :-) I would tweak the following - eat whole eggs not egg whites. Fat and cholesterol don't cause heart disease simple sugars and processed food do. Eat more complex carbs like your oatmeal in the morning and your pasta. You can use the extra calories from carbs plus you are also weight training which requires even more calories.

     

    I think if you do this in combination with your weight training you will get bigger and faster :-)

     

    John

  • Posted On: 03-06-15, 3:48 am (EST) #3

    Track Runner Questions/Info

    March 6, 2015, 3:48 am
    Posted by: JFlagg12

    Hey guys on Scott's newest video from earlier today I dropped a comment with the following ' This video was really inspiring and you've beyond earned m respect for what you do with the fans. I am a Junior in high school and I run track and lift everyday and have a question that has been bothering me for a while. I am (time wise) the 4th best on my team but I just dont get why. I go to school, then track practice with the team, and then I go on my own to the gym following my own lifting sschedule (Ches Mon, Shoulders Tues, Back Wed, etc, and lift heavy and the goals have been phenomenal) I eat clean such as Oatmeals, Egg Whites, Grilled Chicken but my teammates who I see at lunch have been buying the school lunches that serve usually fried breaded chickens, I see them with that and usually with cookies and or a snapple to drink. Their results are greater than mine and pretty impressive.. I try my hardest at the practices and they kind of half ass it and still seem to do good. I just dont understand how I could work so hard and eat so clean and just not get the results such as them.'

     

    Scott replied and told me to give some more info on here of my height,weight, meals, and workouts so here is some info.

     

    Age 16
    Height 5'10"

    Weight 130

     

    Macros

    Fats Range Daily from around 35-75

    Carbs range daily from 200-300

    Protein range daily from 125-180

     

    My meals include

    Breakfast - Oatmeal & Egg Whites

    Lunch & Snack (at school) - 4.8 Oz of Grilled Chicken, 2 Bottles of Water, Banana, Cashews, & Some Goldfish

    Post Track - Sometimes a Musclepharm Protein Bar or a Yogurt. I also sometimes have about 2tbsp of PB & some strawberries. 1 Scoop of Dymatize Elite Gourmet w/8 oz of milk.

    Dinner - 4.8 Oz of Grilled Chicken, 3 oz of Pasta, or a Cup of Brown Rice.

     

    I was also told to gain around 20lbs to be more 'explosive' the kids also on the team seem to eat alot of McDonalds or fast foods and are around 135-170 pounds but like I mentioned are greater results.

    My Track Stats
    200M - 23.8

    400M - 55.6

     

    There 400M times are around 52-54.

    Track Workouts are around 2 hours including stretches, and endurance or speed training. Examples include 8 300s 1 Day. 6 400s one day as endurance. Speed ( do not do as much) is around 1 350 (all out) 1 250 (all out) 1 200 (all out) 1 150 (all out). We have recently been going on long distance runs anywhere from 3-8 miles.

     

    My personal workouts after track or one days without track

     

    Mon - Chest (Pushups,Flys, Bench (Vary positions) & Abs

    Tues - Shoulders (Presses/Shrugs,Raises)

    Wed - Back (pullups, lat pulldowns, flys, pushups) & Abs

    Thurs - Bi/Tris Curls, Double/Singer, Hammer, Tricep Pushdown, Overhead Extension

    Fri - Legs, Abs

    Sat - Bodyweight excercises, Abs

    Sunday- Usually my day off but I feel guilty and whind up doing some abs, and more bodyweight stuff.

     

    Thanks again Scott for the reply & herminites!

    @jflagg12 don't stop doing what you are doing man!

     

    Keep eating clean, just eat more! With all of that intense sprint training, you will be burning a ton of calories, not to mention the fact that at 16, your metabolism will be pretty much peaking.

     

    You should definitely be aiming for the higher end of grams on all of your macros, even carbs possibly because they are going to probably go right through you with all that training you do, and won't be stored as fat (unless you are chowing down loads at night, but even then as a teenager you might be able to get away with it).

     

    And make sure you fuel up before and after your training sessions to perform at your peak too!!

     

    Do this, and hopefully soon enough your friends will be envious of you :)

     

    Jordan

  • Posted On: 03-07-15, 5:10 pm (EST) #4

    Track Runner Questions/Info

    March 7, 2015, 5:10 pm
    Posted by: jmboiardi

    Jon,

     

    Several observations and points I will make here:

     

    First off, you are only 16 and still growing. Some kids mature faster due to genetics. I don't just mean obvious signs like height and weight but also things like central nervous system efficiency and power, and muscle fiber type and distribution. As you may or may not know, we all have 3 types of muscle fibers. We also all have a central nervous system to power them. The amounts and types of fibers we have and the efficiency of our nervous system are all pre-determined genetically. You have not reached your full potential yet as you are still growing. Now your peers may either have different muscle fiber distributions than you - geared more towards fast explosive running versus endurance running - and/or their nervous systems may be more efficient at firing muscle fibers than you at this point in time. This is why some people are just naturally faster than others even though they train harder, eat better, and train longer. Don't despair just keep pushing hard like you are and at some point you may reach parity with them or surpass them.

     

    Second, junk food is junk food but it also has a lot of calories (even though they are not very nutritious). Calories are what you need to fuel your body and when you are young and active like you are you need a ton of them. It looks like they are just eating more calories than you. Your diet looks great. I wouldn't change it because the eating habits you start now will stick with you for life and trust me when you get to be my age you can't eat shit food and stay lean :-) I would tweak the following - eat whole eggs not egg whites. Fat and cholesterol don't cause heart disease simple sugars and processed food do. Eat more complex carbs like your oatmeal in the morning and your pasta. You can use the extra calories from carbs plus you are also weight training which requires even more calories.

     

    I think if you do this in combination with your weight training you will get bigger and faster :-)

     

    John

    Thanks alot John for the read and reply! It'll come, I just have to keep reminding myself that it's coming and always a work in progress. I also have been upping cals around 1500-1900 to around 2000-2400 the last couple weeks and my strength has been phenomenal tons of lifting PR'S! But I actually weighed myself and lost weight somehow. I just can't seem to gain weight. Any ideas or recommendations?

  • Posted On: 03-07-15, 5:16 pm (EST) #5

    Track Runner Questions/Info

    March 7, 2015, 5:16 pm
    Posted by: JoeHurricane

    @jflagg12 don't stop doing what you are doing man!

     

    Keep eating clean, just eat more! With all of that intense sprint training, you will be burning a ton of calories, not to mention the fact that at 16, your metabolism will be pretty much peaking.

     

    You should definitely be aiming for the higher end of grams on all of your macros, even carbs possibly because they are going to probably go right through you with all that training you do, and won't be stored as fat (unless you are chowing down loads at night, but even then as a teenager you might be able to get away with it).

     

    And make sure you fuel up before and after your training sessions to perform at your peak too!!

     

    Do this, and hopefully soon enough your friends will be envious of you :)

     

    Jordan

    Thanks Jordan! thanks for the great words. I'll keep working hard and strong! like you mentioned just have to eat more cals and raise my macros. In the post before this in reply to a member named John I discussed and told him just before that my cals I personally raised from about 1500-1900 to around 2000-2400 the last couple weeks. I noticed a huge amount of strength and been hitting some PR'S lifting wise. I just can't gain weight.. I actually weighed myself yesterday at the gym and somehow lost weight. Any recommendations to up cals and macros and such. Thanks again man. I am also ALWAYS hungry after I eat. If I don't eat because I'm occupied I'm not hungry but once I eat something I am always still hungry if that makes sense. Thanks again

  • Posted On: 03-08-15, 12:19 am (EST) #6

    Track Runner Questions/Info

    March 8, 2015, 12:19 am
    Posted by: JFlagg12

    Thanks alot John for the read and reply! It'll come, I just have to keep reminding myself that it's coming and always a work in progress. I also have been upping cals around 1500-1900 to around 2000-2400 the last couple weeks and my strength has been phenomenal tons of lifting PR'S! But I actually weighed myself and lost weight somehow. I just can't seem to gain weight. Any ideas or recommendations?

    Jon,

     

    To gain weight, you have to have a surplus of calories. You are very active so it may mean you need 3000 calories a day to power your training and leave enough to gain weight. The key is to gain lean mass so you don't really want anymore than a 500 calorie/day surplus. You will just need to experiment with different calorie levels until you find the one that meets your goals.

     

    John

  • Posted On: 03-08-15, 12:19 am (EST) #7

    Track Runner Questions/Info

    March 8, 2015, 12:19 am
    Posted by: JFlagg12

    Thanks alot John for the read and reply! It'll come, I just have to keep reminding myself that it's coming and always a work in progress. I also have been upping cals around 1500-1900 to around 2000-2400 the last couple weeks and my strength has been phenomenal tons of lifting PR'S! But I actually weighed myself and lost weight somehow. I just can't seem to gain weight. Any ideas or recommendations?

    Jon,

     

    To gain weight, you have to have a surplus of calories. You are very active so it may mean you need 3000 calories a day to power your training and leave enough to gain weight. The key is to gain lean mass so you don't really want anymore than a 500 calorie/day surplus. You will just need to experiment with different calorie levels until you find the one that meets your goals.

     

    John

  • Posted On: 03-08-15, 5:40 am (EDT) #8

    Track Runner Questions/Info

    March 8, 2015, 5:40 am
    Posted by: JFlagg12

    Thanks Jordan! thanks for the great words. I'll keep working hard and strong! like you mentioned just have to eat more cals and raise my macros. In the post before this in reply to a member named John I discussed and told him just before that my cals I personally raised from about 1500-1900 to around 2000-2400 the last couple weeks. I noticed a huge amount of strength and been hitting some PR'S lifting wise. I just can't gain weight.. I actually weighed myself yesterday at the gym and somehow lost weight. Any recommendations to up cals and macros and such. Thanks again man. I am also ALWAYS hungry after I eat. If I don't eat because I'm occupied I'm not hungry but once I eat something I am always still hungry if that makes sense. Thanks again

    As John said, eat more calories.

     

    If you are still losing weight, it is probably because you are simply not fueling your body with enough calories that you are burning during exercise. Although it is possible you have lost fat, but even so, if you eat a little bit more it will most likely go towards repairing and building your muscle rather than being stored as fat.

     

    Also, if you find yourself getting hungry all the time, split your food up a bit more so that you eat AT LEAST 6 times a day. This way you may be eating less food, but you are eating more often. Another idea to help with your hunger is that when you increase your total caloric intake (Assuming you go ahead and do that), look to fats and proteins first, not only to promote LEAN GAINS, but also to fill you up more. Fats obviously fill you up more because they are more calorie dense, while protein is simply more filling than carbs.

     

    We can't give you an exact number for how many calories you need to eat, because we can't track how many calories you are burning or what your metabolism is doing. You obviously have a starting number, of say 2400 calories, so from there add maybe 100 calories each day for 1-2 weeks, and track your progress. If weight goes up, stick with about 2500 calories. If you maintain or lose weight, then increase it to 2600 calories each day for a week and repeat until you find the number that gets you gaining weight fairly consistently.

     

    Have you seen this? http://muscularstrength.com/article/Eating-Metabolism-One-Size-Doesnt-Fit-All

     

    Jordan

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