Michael Phelps swimming diet and training routine

Michael Fred Phelps born in Baltimore (Maryland) is an American professional swimmer who is generally considered the greatest swimmer of all time as well as one of the greatest Olympians of all time. He has won 14 career Olympic gold medals, the most by any Olympian. As of August 2, 2009, Phelps has broken thirty-seven world records in swimming.
DOB: June 30, 1985

Phelps holds the record for the most gold medals at a single Olympics, his eight at the 2008 Beijing Games surpassed American swimmer Mark Spitz’s seven-gold performance at Munich in 1972.

Overall, Phelps has won 16 Olympic medals, Phelps’s international titles and record breaking performances have earned him the World Swimmer of the Year Award in 2003, 2004, 2006, 2007, and 2008 and American Swimmer of the Year Award in 2001, 2002, 2003, 2004, 2006, 2007, and 2008. He has won a total of fifty-four career medals thus far in major international competition, forty-five gold, seven silver, and two bronze spanning the Olympics, the World, and the Pan Pacific Championships. His unprecedented Olympic success in 2008 earned Phelps Sports Illustrated magazine’s Sportsman of the Year award.

Michael Phelps ESPN magazine

Michael Phelps ESPN magazine

Michael’s Phelps’ Diet

Phelps does not have a strict menu to follow. He actually eats what he wants to eat, whenever he wants it. For the normal day, here is what he usually eats:

Breakfast: 3 fried egg sandwiches; cheese; tomatoes; lettuce; fried onions; mayonnaise; three chocolate-chip pancakes; 5-egg omelette; 3 sugar-coated slices of French toast; bowl of grits; 2 cups of coffee
Lunch: Half-kilogram (1 pound) of enriched pasta; 2 large ham and cheese sandwiches with mayonnaise on white bread; energy drinks
Dinner: Half-kilogram of pasta, with carbonara sauce; large pizza; energy drinks
He eats white bread instead of whole wheat bread.
He eats only 3 big meals instead of spreading them to more meals with smaller portion.
He eats not so much fruits and vegetables. Instead, he eats damn lot of carbohydrates – pasta and bread.

Michael Phelps’ Workouts and Training Routines

Phelps trains for six hours a day, six days a week, without fail.
“He swims approximately 50 miles (80km) each week, which is over 8 miles per training day. He has two massages everyday and also takes icebaths to help his body to recover.”

“In order to slice through water with those deadly powerful strokes, one must be strong in multiple planes of motion. True enough, according to what his coach has disclosed, Michael Phelps does diagonal wood choppe and straight wood chopper.

Phelps does other typical strength trainings, 3 times a week with 1 hour each session, but those trainings focus in building his muscle endurance and flexibility in addition to improving his stroke power. With such a powerful and long stroke, when others have to take 12 strokes, he probably cover the same distance with only 8 strokes.

As for cardiovascular exercise, Micheal Phelps relies on stationary bike because running is too much hazard for his knees. Believe it or not, Phelps often tripped and fell often when he run. Rumor said his flexibility in his knees and ankles, though enhanced his performance in pool, results in some loss of stability on land.”

Here are guidelines how you can do diagonal woodchopper:
1. Stand with your feet shoulder width apart. Hold a medicine ball with both hands.
2. Lift the medicine ball over your right shoulder.
3. Then, chop down across your body by moving the medicine ball towards the ground outside of your left foot.
4. Return to the starting position.
5. Do 3 sets with 10 repetitions for each side.

How you can do straight woodchoper
1. Lie on your back on the floor. Bend your knees, but your feet remains flat on the floor.
2. Hold the medicine ball directly above your head.
3. Contract your abdominal muscles and lower the ball behind your head as far as you can without lifting your back or bending your arms. The motion is like chopping the air, but in one single straight plane.
4. Do 3 sets of 10 repetitions.

[source: www.usms.org, www.findarticles.com, munfitnessblog.com]

Michael Phelps Training Video 42min