Well, for the lifting bit you are in the right forum. But check out the nutrition and food forums for better answers.
Lifting - How often are you planning on lifting after hockey season? In any case look at the stickey entitled 'member's workout routines' at the top of this page to get you started at least. It should be something similar to what you are lifting during hockey season...Just because you are playing hockey doesn't mean that much should change. True, hockey gives a beating on your body, but that should only mean you could hit the weights harder when not playing hockey.
Body Fat - I don't know how healthy 3-4% is, never really cared, since I won't be there for a long time, but there is nothing wrong with 5-6%.
Food/Protein - The protein number should be pretty good, and that heavy shake, have it 30mins-1hr after your workout, don't know if you do, but you didn't mention it. The meals are good, but most people on the forums taht want to lose weight and build muscle eat every 2-3 hours, 5-6 times a day, total. You might want to add a mid-morning snack, mid afternoon, and possibly a night/after dinner one. The reasoning behind this is that eating keeps your metabolism at a good rate(just like if at your job you have a lot of work to do, you do it faster because of the pressure), because the metabolism will get lazy just eating 3 times a day. The snacks could be mixed nuts, fruit, raisens, anything healthy that you can just pop in. I am in the same boat, I try to have varied snacks during the day, but they have to be able to stay in my backback at school, which lowers the number, but there are still plenty of options. Again, check out the nutrition and food forums, located lower down on the main index(you may have to scroll).
Right now, pasta for dinner wouldn't be terrible if you had a game the next day. Pasta has complex carbs, which are OK for you, if you get enough exercise within 24 hours(a hockey game wehre you play would be more than enough). Cereal isn't a bad choice for breakfast if it is healthy, not stuff like Cinamon Toast Crunch or Golden Grahams. But Raisen Bran, Life, Kashi(not a main brand, but maybe at your nutrition store). They give you fiber, which you need.
|
