So the offseason is comming around and it’s time for me to get to work.
First let me introduce myself. I’m a 20 year old righthanded baseballplayer (mainly pitching) from the Netherlands. I’m not aiming to play professionaly or anything, but seeing as I’m around 6"1 and weighing around 220 pounds and topping out at 73 mph. I would like to hit the gym to lose weight and gain strength. And also work on a better sleep and eating pattern.
So i looked at the musclepharm bizzy diet and it appealed to me. But since the workout program there is not specificly designed for baseball players, let alone pitchers. I decided to tweak some things in the workout program. In the dietary program i also tweaked some things to fit it into my student life and budget.
the bizzy diet can be found here:
http://www.musclepharm.com/sites/default/files/mensbizzy_21daystart_small_0.pdf
And here is my tweaked version
Meat: will mostly be chickenbreast and occasionaly tuna and lean beef.
Veggies/fruit: will be anything i can get my hands on and am in the mood for.
Workout:
Upper body 1
Eliptical 20 minutes
Weightlifting. 20 reps each 2x through, 10 minutes of treadmill in between
- Chest: dumbbell press
- Back: dumbbell row
- Shoulders: dumbbell shrugs
- Biceps: Curls
- Triceps: Machine pushdown
Upper body 2
Eliptical 20 minutes
Weightlifting. 20 reps each 2x through, 10 minutes of treadmill in between
- Rotator cuffs: cable machine
- Shoulders: Dumbbell shrugs
- Forearms: Dumbbell wrist curl
Lower body
Eliptical 20 minutes
Weightlifting. 20 reps each 2x through, 10 minutes of treadmill in between
- Legs: squats
- Legs: lunges
- Calves: calf raise
- Abs: ab crunch
- Abs: legs up and crossed
I start at the eliptical because i have bad running form and it hurts my ankles and shins. I won’t be able to run for 20 minutes.
The gym opens up at 7.00 and the plan is to hit the gym before my lectures start at 8:30 which means i have only about an hour for each session.
Monday: rest
Tuesday: Lower body
Wednessday: Upper body 1
Thursday: Upper body 2
Friday: Lower body
Saturday: upper body 1
But i still have some concerns aside from the, will i stick with it problem:
- What kind of weights should i use? And are 20 reps with 2 cycles ok for a baseball pitcher?
- Will i get enough nutrients?
- Are there any veggies/fruits i shouldn’t be eating?
- Am i not overdoing it?
Any help will be much aprreciated!
Alex