Teenage Football Player looking to lose weight and gain muscle
- 12-19-2008, 12:40 PM
Teenage Football Player looking to lose weight and gain muscle
Hello, I am a 17 year old football player who is currently 5'9 and 225 lbs. My goal is to be between 190 and 200 lbs and very strong and ripped. I eat 4 meals a day. Meal 1 5:30 am I eat 3 eggs with cheese and some wheat toast plain or sometimes with peanut butter and a banana. Meal 2 is at school during lunch around 11 am, I either bring a chicken sandwich or i buy a chicken cesar salad at school. Then after school i go to the gym i do 15 mins of cardio then lift then i finish with another 15 mins of cardio. Then when i get home i drink my protein shake which is 60 grams of protein. Then i eat dinner between 6-8 pm then go to bed and repeat.
Right now i am taking a protein shake, multivitamin and fireball inferno cla to burn fat. I take those as directed on the instructions.
What can i do to get the results i want such as workouts and a better diet and any other supplements i need to take.
It would be great if someone can help me, it will be extremely appreciated.
- 12-19-2008, 01:16 PM
Well first of all you seem to be a very dedicated player. But supplements are supplements they help but diet is 80 percent of ur gains. First off your meal plan is absolutely horrible. HORRIBLE!!!! this will help you out Meal 1 500 am Protein Shake, whole grain oatmeal, apple and bannana Meal 2 620 4 eggs 3 slices of turkey bacon and 2 slices of whole wheat toast Meal 3 9am Turkey Breast and Cheese on wheat bread 11am a salad with chicken and a chicken sandwich Meal 4 Preworkout meal 205 Tuna Sandwich, Protein shake and a bannana 330 Postworkout Postworkout shake and 1 hour later eat another tuna sandwich 530 eat what is for dinner unless its unhealty 8pm turkey sandwich 9pm protein shake then bed
Your supplements should be Labrada Pro v60, Labrada creatine,Labrada glutamine, multivitamin, multimineral,BCAA,along with your fat burner
if u have the money those r the supplements I suggest but remember eat healthy and dont buy from GNC
- 12-19-2008, 01:24 PM
ok basketball 23 but im trying to lose weight and i dont exactly have all the money in the world to buy all that food and thank you for your input but i would like to get more opinions until i take yours into consideration, but thank you for your input
12-19-2008, 02:09 PM
take in lean proteins and good carbs..
Your trying to base it around a school schedule: which isn't exactly the easiest to do.. I'd suggest possibly making a protein drink with about 100grams of protein with you to school and sip throughout the day..
Your on the right track, if your really trying to lean out then you want to up the cardio and increase salad and vegie intake... don't completely remove carbs from your diet however: specifically your post workout meal.
I'm an extreme "ectomorph" who has a high metabolism so I've never taken any weight loss supplements and can't help you there however.
General consensus just take lean proteins (as stated) with some greens included..
You can also try to eat your meals slowly which will help you get fuller faster: hence less calorie intake
12-19-2008, 02:20 PM
1: Eat six meals a day.
2: Combine carbohydrates and protein with every meal with veggies at least twice a day.
4. Do 12 min warm up cardio-then lift- then finish with longer cardio then you have been doing.
5.Train at your Fat Buring Zone.
6.Replace 1-3 meals with a protein drink if you would like.
**The key is to train at 65% to 75% of your target heart rate zone. Your age tells me you need to train between 132-152 heart beats per min. That's 65 to 75% of your heart rate zone.
Do not exceed 152 beats per min. and stay above 132 bpm.
Invest in a heart rate monitor. (Cheapest you can find will work)
Stay within this range while working out for optimal results.
After all this is program was made for you specifically with gaining muscle while shedding some pounds.
While your lifting if your heart rate drops cause your waiting for a machine do sit ups or push-ups anything to keep your heart rate in the zone.
Here is a list of protein's
Lean ground turkey
Top round steak
Top sirloin steak
Lean ground beef
Egg whites or substitutes
Low-fat cottage cheese
Here is a list of Carbs
Steamed brown rice
Steamed wild rice
List of veggies
Natural peanut butter
Olives and olive oil
Flax seed oil
let me know if you have any questions. Best of luck this season!!!!
12-19-2008, 04:18 PM
12-20-2008, 01:18 PM
if u eat healthy food it will help ur metabolism go up
12-20-2008, 07:40 PM
Thank you Marcus ATW that information is awesome, it is gunna help me out so much. All the foods you gave me are gunna be truly appreciated. I was wondering though on how much food i should eat in each meal and if you could maybe help me out with a workout routine because sometimes i don't know if im doing the right stuff. Well it would be great if u could help me out or any body else for that matter.
12-21-2008, 11:10 PM
A workout for gaining muscle quickly to prepare for a football season and to reduce risk of injury is to first.
1. max out benching.
2. max out on squats.
This will give you a gauge of your strength and give you feedback on the gains you have made with this workout. Plus it can tell me where you need to start your weights for now ill use bench 145 as an example.
You said you did 15 min of cardio before so get a stretch in after your cardio and stretch at the end of your workout.
3 x 8 all exercises
Drop 5 pounds each set
**The next time you work out start 5 pounds heavier using same method.see bottom**
Monday Chest and Tri
Bench 145 x8
incline 3x8 same method
decline 3x8 same method
Tri Push Down (high pully) 3x8
Lying Tri extension (skullcrushers) 3x8
Tri Push Back 3x8-
Tuesday off or Cardio and Abs (Train in fat burning zone)
Wed Back and biceps
Lat pull down 3x8
Seated rows 3x8
bent over rows 3x8
straight bar curl 3x8
db curl 3x8
preacher curl 3x8
Thursday rest or cardio and abs
Friday Legs and Shoulders
leg curl 3x8
leg extentions 3x8
upright rows 3x8
front db lat raise 3x8
side db lat raise 3x8
**next time you do chest and tri you now start with bench
These exercises are just basics.
Control all movements when lifting!
Dont be THAT GUY pushing heavy weights with no form.
Its quality not quantity.
Always use a spotter (he has to help you finish the set if you get stuck).
Ask your strength coach or head coach if this works for him.
He might want you doing cleans and dead lifts etc.
After 2 or 3 months you would change up these exercises for new ones to trick your muscles.
Lastly, get a physical and ask your doctor if your cleared to work out.
Let me know if you have any ?'s
12-22-2008, 09:28 AM
Thank you so much Marcus ATW, you've been a great help
12-22-2008, 11:28 AM
If you have any questions just call the store 800-866-1970.
If you get stuck doing a set have your spotter get you through it.
Make sure you bring a pen and paper with you to document each set.
If you can not finish the set on your own, the next time you do that exercise drop 10-30 pounds and work your way back up. This will make you stronger.
Your bench and squat max, will go up anywhere between 50 to 125 pounds
12-27-2008, 05:35 PM
Marcus ATW I have one question to ask you, i am going to be taking NeoVar and i wanted to know wats your take on it and if it will make me feel bloated. I hate the feeling of being bloated.
12-29-2008, 08:17 AM
If your trying to cut why would you take a creatine product. If your going to take it wait until you lose the weight first.
12-29-2008, 10:08 AM
so theres no way i can take the neovar and still lose some weight?
12-29-2008, 10:49 AM
Sure you can lose weight but wouldn't you want to lose as much as possible? You are big enough right now. You said you would like to lose 30 pounds. You can gain water weight at any time by taking creatine. Or you can eat a lot of red meat if you really want the creatine. I think it is more of a psychological advantage for motivation to get in the weight room is it not? There is nothing wrong with that but lose the weight first. That is your goal you can always take this product in 2 or 3 months. The work out you have is perfect for making gains.
12-29-2008, 03:31 PM
Ok thanks a lot man ill take your word for it
12-29-2008, 04:03 PM
Get down to 190-200 then take the product as a reward for hitting your goal. Trust me your going to make great gains with nutrition guide/workout. Did you max out yet?
12-30-2008, 09:03 AM
with the holiday season and all the hassle i havent gotten a chance to hit the gym but ive been running around the block with my dog to try to stay active, im prob gunna get back to going on the 5th. Ive been using my 40lb dumbells i have at my house and doing various lifts with them, but no havent gotten back to the gym yet
12-30-2008, 09:17 AM
Cool!! You have a plan that's half the battle. What position are you trying out for? What year are you?
12-30-2008, 06:16 PM
well i was a defensive tackle and a left guard but we just got a couple of good kids for those positions. We had a couple of seniors at defensive end so thats why i want to cut weight so i can try for defensive end, it will abviously help me get quicker. I will be a senior next season by the way. I also want to know if i should take casein protein along with my regular whey, but take the casein before bed.
12-30-2008, 06:17 PM
i also wanted to know if i should take bcaa and leucine
12-31-2008, 09:21 AM
If you are taking 3 servings of protein a day, you will have enough bcaa's in those 3 servings. If you are eating as directed you really do not need Casien. If you or your parents don't mind spending cash on Casien then go for it.
12-31-2008, 10:26 AM
alright so ill take the casein before bed? I also wanted to know if i should take leucine?
12-31-2008, 10:54 AM
If you think it will help then don't let me talk you out of the BCAA's/Leucine. Find out first from your amino acid profile how much you are getting with each protein serving. Then find out how much want to supplement.
12-31-2008, 01:00 PM
Its not that your talking me out of it, a friend told me to take bcaa and leucine, and i wanted to know if its really necessary, i just wanted your opinion on it. I also wanted to know if i should take the casein before bed or when i should take it? Trust me i am appreciating all of this.
12-31-2008, 01:21 PM
It is so expensive the casien that is, use it sparingly at night. Split the serving size with your protein. This way it at least will taste good.
12-31-2008, 02:26 PM
ok so i still want to know your opinion on if i should buy bcaa and leucine?
01-02-2009, 08:57 AM
If your taking 3 servings of Protein you really do not need it.
01-02-2009, 09:47 AM
01-14-2009, 09:34 PM
Hey Marcus ATW, its been a while since we talked and i just wanted to ask you if i should drink a preworkout drink to get me goin u know. I also wanted to know if i should do HIIT cardio because ive heard great things about it. I also realized that im not drinking 3 shakes a day, i drink one after working out and i drink a casein before bed, but im doing really good on my diet eating carbs and protein with every meal and eating about 6 times a day. I just wanted to update you and see wat u think about the preworkout drink.
01-15-2009, 10:21 AM
There is a lot of pre workout drinks out there. We have a good one with our no2xplode. You might want to take a fat burner before your workout instead. If your only drinking 1 or 2 shakes a day you then can add Bcaa's if you would like since you would not be getting enough with your protein. Lost any weight yet? How is the workout going?
01-15-2009, 03:52 PM
Well ive started taking a cla pill and do u recommend a good bcaa. The workout is doing real good, and ive only lost a couple of pounds, but i def am starting to notice that im losing some inches. I also wanted to know if u think i should do the HIIT cardio? Ive heard great things about it.
01-15-2009, 04:13 PM
01-16-2009, 04:00 PM
ya i remember about the monitor but i honestly would have no clue where to get one.
01-16-2009, 04:08 PM
01-27-2009, 03:41 PM
Hey Marcus ATW i have a couple of questions to ask you. 1. My workouts are goin good but i noticed that i really suck at benching, everything else is fine its just the benching is weak. I'll do 135 8 times pretty easy then ill do the 130 and the 125 also 8 times also easy, but then i start to notice my arms get really tired and when i get to incline and decline its really hard for me because my arms are so tired. 2. All my other main lifts (squats and deadlifts and the other stuff i do each day) i have been going up with the weight each week with no problem, but once again my bench still suffers. I've been at 135 for the whole time and i feel 145 although isnt that heavy i struggle keeping my form and finishing all 8 reps. I want to beable to bench alot more than 145.
So i was just wondering if im doing something wrong or if you suggest any preworkout supps to get me in the zone or something...
01-27-2009, 04:56 PM
Bench is the key that is what you will be tested on before the season starts.
Just concentrate on getting stronger with your bench.
Incline is a very tough exercise compared to decline obviously.
Keep moving up 5 pounds when you do you bench that's the main goal.
Here are a few things that worked for me when I was your age to help from feeling fatigued.
1)Do an exercise or 2 of tri's after you completed 3 sets of bench. (Take about 2-3 min break after each set) I know I told you to keep your heart rate in your burning zone but don't worry about it doing chest or any other major muscle group for that matter! This will help your recovery. (Do cardio after your workouts in your HR zone if you can)
2)Instead of doing straight bar incline or decline, do db press instead to mix it up.
3)After your Chest/Tri workout do as many push-ups as you can till your burn out.
Im proud of you man your doing great!! It takes a while for your chest to get used to doing bench! I guess it's time for you to take a supplement or 2 to give you an edge and you deserve it.
Whey Protein, No2XL and maybe Creatine MH I really liked Kre-alk personally!
BTW did you get the physical we talked about?
Ask your doctor and your parents before you buy these supps! And let the great guys in here know your goals and that your a player etc. and ask what they recommend. Keep up the great work in the weight room!!!!!
01-28-2009, 02:05 PM
01-28-2009, 02:15 PM
i cant find kre-alk or No2XL on nutraplanet, where do u suggest i buy them
01-28-2009, 02:28 PM
We have No2XL here send me your address ill send you a few days worth to see if it works well worth your genetic makeup. Kre-Alk I also have here we are going to release in about a week. Ask someone on here where they get it or if they recommend a certain company for kre-alk. In fact let them know your situation and ask them their opinion ask "should I take creatine mono or Kre-alk? I was taking Kre-alk for a few weeks and had to stop I was actually getting to big.
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