The Best Meal Plan for Fat Loss for Soccer Players

The Best Meal Plan for Fat Loss for Soccer Players:

 

(If you want to improve your confidence on the pitch, make sure you read the full article)

 

Has your girlfriend or mom always been the one to tell you, “you play soccer, don’t worry, you can eat an other slice of pizza or have that ice cream..”

If you have been listening to them, and haven’t been watching what you have been eating, you may have gained some extra fat, that you now want to “burn off.”

Are you a soccer player? Are you having trouble losing fat?

Well, guess, what..you stumbled across the right article!

Today, I’m going to give you a meal plan to help you lose fat.

The title might only depict that this is for soccer players, but truthfully, if you are playing in the Champions League in a next week, or sitting in the stands next week at the Champions League, this article is for you!

I will lay out fundamental tips on how to lose fat, maintain a healthy weight, and even help you gain some muscle!

The only thing I ask of you..

Give me 10 minutes of your precious time, read every single word, take some notes, and don’t skim around or skip ahead!

I promise that it will be worth it!

And, if it’s not worth it, you can make fun of me on social media about how bad of a writer I am, and I will gladly repost it!

Aright, enough with the silly shenanigans. Are you ready? Good. Let’s  begin.

 The Best Meal Plan for Fat Loss for Soccer Players

If you’re new here, allow me introduce myself. (oh yeah, and here’s a ‘douchey photo’ of my 4 year transformation below). If you work hard for it, you can show it off, am I right?

My name is Eric Friedlander, people call me Ric, Ricky, RicFit, DicFit. Eh, whatever they call me, whether they are trying to offend me or vibe with me, I laugh, because that’s what life is all about! Not taking things too seriously (especially fat loss.).

I am 24 years old, originally from New York, but currently living somewhere in Europe looking for the next best place to plant myself to pursue my football love and passion for the next couple of months or years, who knows at this point, I just go with the flow, and VIBE…

 

My Story with Fat Loss as a Soccer Player:

I never really had a problem with losing fat, (eh, maybe sometimes I would have too many slices of pizza), I just wanted my abs to pop, and to lose a bit of extra body fat!

When I first started training, about 9 years ago, the only reason that I wanted to lose weight and have abs was for the vanity reasons: to look good for the girls, look good naked and to be able to take my shirt off any time I wanted to, and feel very good about it.

Not that those egotistical reasons have changed in any way, but my goals have changed a little bit. I like to remain lean for the performance benefit, and for how it makes me feel.

No matter what part of the year it is, I feel best when I am below 10% body fat.

I feel quicker on the field, much sharper in my thoughts, and overall, I feel much better and much more fit.

 

You Are You:

Just because something worked for me, for your teammate Tony or your girlfriend’s brother Richie, it doesn’t mean it will work for you.

Try things out, and see what really makes you feel your best.

 

Online Coaching Clients:

After being in the industry for over 9 years and taking myself through various body transformations, I am absolutely blessed to be able to say that I have taken others through body transformations, and have helped them reach their goal of losing fat.

One of my best friends from Columbus, Ohio, Paolo Bucci, joined my online coaching program when I first began, and after working with him for 3 months, he achieved this:

That is not to say that everyone gets results this quickly. He is a very dedicated, and disciplined dude, who gets what he wants when he puts his mind to it.

Another one of my friends, Morgan McKim, from Ithaca, New York, joined my online coaching program, and after 4 months, she achieved this:
Joe Pelletier from Texas worked with me for 6 months, and I think his picture speaks for itself:

 

Biomechanics & Body Composition:

I would like you to know that body composition and body fat percentage have much less to do with performance than you really think.

 I mean, take guys like Lionel Messi and Gonzalo Higuain for example. They aren’t super lean, but, they are still some of the best footballers in the world.

If they cleaned up their diet, and got down to single digit body fat, I can guarantee their performance would increase, but maybe, it’s just not for them.

Maybe eating pizza, flan and dulce de leche makes them play better. Like I said, to each his own!

At the end of the day, your biomechanics and how you move is much more important!

By that, I mean that you should focus on correcting your posture and working on your mobility and corrective stretches rather than counting your macros.

BUT, if you want to get to the top level, every little detail counts!

 

The Effect of Lower Body Fat on Performance

Control what you can control, and everything else will fall into place at the right moment, and right time!

Your body composition has a tremendous effect on your strength, endurance, power, speed, quickness, etc.

Excess body weight will slow you down. Just imagine competing with a weight vest.

 

How to Lose Fat as a Soccer Player- Tips:

Before, you start reading, you can take a deep breath and thank me later:

I do not have my clients count calories and I definitely won’t have you counting calories.

It is definitely a quick way to lose fat, but I don’t do it, and my clients don’t do it, so why would I have you do it..

You can gladly count calories, be my guest, but if you want to do it that way, I suggest you stop reading, because I don’t want to waste any more of your time.

Personally, I don’t count calories, because I don’t enjoy it. I become obsessive, and start over thinking, and that’s not how life should be lived..

FOOD SHOULD BE ENJOYED!

If you are a bodybuilder, and happen to be stepping on stage next month, YES, you probably should count calories, but I don’t think many you will be stepping on stage next month.

 

Losing Fat as a Soccer Player:

     1. Eat at least one serving of VEGETABLES at every meal.

 Vegetables are low in calories, and full of micronutrients (vitamins and minerals.)

     2. Eat LEAN PROTEIN in every meal

My Favorites: poultry, beef, fish

Out of all the macronutrients, protein is the most filling. Therefore, the more protein you eat, the less hungry you’ll be.

Protein is the only macronutrient that has the ability to build and maintain muscle. The more muscle you have, the more calories your burn at rest. Think long term here!

 How much protein should you eat?

 About 0.8 grams per pound of body weight.

About your the size of your palm at each meal.

     3. Eat HEALTHY FATS at every meal

My Favorites: almonds, pumpkin seeds, brazil nuts, walnuts, macadamia nuts, avocado, coconut & olive oil

Why to Eat Them:

Fats are the most satiating nutrient.

Curbs hunger and cravings.

Balances your hormones.

Better brain function.

Better skin and eye health.

–Be warned: fats are very high in calories (9 calories/gram) and can be very easily overeaten.

General Rule of THUMB (pun intended :)):

Men: (2 Thumb Sized Portions)

Women: (1 Thumb Sized Portion)

 

As Promised, Here It Is:

Do You Perform Well in Training? But Fall Short During Games?

There is An Answer!

The RicFit Academy App is the Secret Tool Improve Your Confidence on the Pitch! 

Get Access to the App on the Apple App Store

Get Access to the App on the Google Play Store

 

     4. Eat FIBROUS RICH CARBS

Depending on activity level for the day.

Higher Intensity Days: Higher Carbohydrates

Lower Intensity Days: Less Carbohydrates

 

Stay away from fast-digesting carbohydrates that will spike your insulin level (candy, cookies, cakes)

 

My Favorites: Oatmeal, Brown Rice, Farro, Sweet Potatoes

     5. Drink CALORIE-FREE BEVERAGES only!

My Favorites: Water, Tea, Coffee

Trying to Reduce Cravings?

Sugar Free Gum and some seltzer water will do the trick!

 

 

     6. Eat SLOWLY & MINDFULLY

Sit down, chill for 10 minutes and enjoy your food instead of always being on the go.

There is no rush.

Take a seat, turn off your smartphone and computer for a couple moments.

Engage in conversation.

Savor each bite.

Mindless eating leads to endless consumption and turns off key fullness signals.

     7. Get 7-9 hours of GOOD QUALITY SLEEP.

Sleep Deprivation may be increasing your cravings and making you hungrier.

With less than 7 hours of sleep- your body changes the way it release certain hunger hormones, which can throw your mind and body off.

 

 

 

 

 

 

     8. Do some type of EXERCISE you ENJOY each day

 Play Soccer, Go for a Walk, Bike, Pump Iron, Pump out some Yoga, Breakdance

 

 

 

 

 

 

 

     9. Do something Relaxing.

My Favorites: Sauna, Steam Room, Meditate, Hot Tub

 

 

     10. Cook at Home

Throw on some tunes, grab a glass of red wine, and whip up some delicious, healthy food.

This way, you know what goes in your food, and you can be comfortable with all of the ingredients that you put into your meal.

 

     11. Make Fruit your Sweet Tooth Craving Controller

My Favorites: Raspberries, Blueberries, Blackberries, Grapefruit

 If you are craving something sweet, opt for fruit.

Fruit is high in fiber, making you feel fuller, and it won’t cause a rapid spike in blood sugar, like other sweet goods.

I find that after I eat fruit, my sweet tooth cravings are gone!

 

 

     12. If you really need chocolate, make sure it is DARK.

 80% Cacao or Above

 If fruit doesn’t do the trick, and I am in the mood for chocolate, I eat dark chocolate.

Not only does it taste fantastic, but there are a ton of health benefits of dark chocolate

 

 

 

      13. Use Condiments Low in Calories

My Favorites: Mustard, Red Wine Vinegar, Hot Sauce, Dijon Mustard, Greek Yogurt, Sriracha, Olive Oil, Sea Salt, Lemon

If you are not careful, you could be adding a ton of empty calories, sugar, carbs and unnecessary fat into your diet without even knowing it.

     14. Focus on Compound Lifts/Multi Joint Exercises

Deadlift

Squat

Lunge

Overhead Press

Bench Press

The more muscles you recruit, the more calories you will burn, the more muscle you will build, the more fat you will burn.

 

     15. Allow yourself to eat what you love once in a while!

Consistency > Perfection

 

 

Consistency > Rigidity

 

 

 

 

 

 

 

 

     16. Be Patient & Think Long Term

 The number one thing stopping you from losing fat is your desire to get immediate results.

Immediate results aren’t realistic.

Time is your friend.

Consistency is your friend.

 What’s the rush anyways?

 

     17. Enjoy the Journey!

 Incremental Improvements each day lead to big time results.

 Trust in the process.

Stick with it.

 

 

When Should You Eat?

Simple.

Eat when you’re hungry.

Stop eating when you’re full.

So What is the Best Meal Plan for Losing Fat?

Surprise, surprise, sorry if I wasted your time, there is no one best meal plan for fat loss.

I don’t know if that makes you happy, but it makes me happy! You don’t have to worry about weighing your food, counting your calories, or always eating the “perfect meal.”

The best meal plan for fat loss is the one that you enjoy.

The one that allows you to make consistent progress over time.

 

 

 

So, how do you construct your own meal plan?

Grab a cup of coffee, tea or water.

Grab a piece paper and pen or your laptop.

Take a couple of deep breaths.

Construct your favorite meal plan using the tips above.

Don’t rush!

Long Term Habits > Short Term Quick Fixes

Create good, solid, foundational healthy habits

&

You will lose fat in no time!

If you want to hear me talk about this topic in more detail, check out this video ^

Fully Translated in Spanish:

I am grateful to have a large audience who speaks Spanish, so I went ahead and translated the entire article into Spanish to help you feel more comfortable. I hope it helps:

Do you want to improve your confidence on the ball and have a first touch like Modrić?

I got your answer!

I just released my app that I have been working on for 3 Years now.

You can start your 7 Day Free Trial Here:

https://www.ricfitacademy.com/

If you want to be the best player on every single pitch you step on, this is for you.