Here is some background. I have volleyball on Tuesday and Wednesday nights, between 6:15 and 8:15. On volleyball nights, I don't want to train prior to my matches because I need every ounce of energy and explosiveness I can muster as one of the power hitters. I would train afterwards, but my gym closes at 9:00.
I am looking for advice on workout splits and meal timings to maximize fatloss and available energy for my play, while maintaining or gaining muscle. Currently, I workout on Monday, Thursday, Friday, and occassionally on Saturday depending on motivation. I work out Chest/Abs on Monday, Back/Traps on Thursday, and either Legs or Shoulder/arms on Friday, depending on how sore my legs are from playing vball. I was working out legs on Thursday to force myself to train them. It is too easy to blow them off if I wait until Friday because the gym closes at 6:00 and I feel like I worked them enough on vball nights. Besides, my arms and shoulders need more work. I eat all protein and fat until PWO, which causes a problem on vball days considering it is both aerobic and anaerobic. My legs are very fatigued and matches last one hour. I eat meals every 2.5 hours, but obviously vball throws a wrench into my planned meals. Typically, I eat my last protein/fat only meal an hour before vball, but I am not sure if I should maintain my same PWO methodology following vball. Any suggestions?
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