Teenage Football Player looking to lose weight and gain muscle

[cedrone50]

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.

[Basketball23]

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 ***

[cedrone50]

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

[MPFit]

take in lean proteins and good carbs..
oatmeal/turkey/chicken/whole wheats/fishes/tuna..
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

[Marcus ATW]

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
Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Here is a list of Carbs
Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains
List of veggies
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
Fats
Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil
let me know if you have any questions. Best of luck this season!!!!

[Rugger]

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

Figure out what you like, what's healthy and what's cheap. Then eat enough of it spread evenly throughout the day to total 2600 calories. Done deal.

[Basketball23]

if u eat healthy food it will help ur metabolism go up

[cedrone50]

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.

[Marcus ATW]

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.

I would take the approach taken by Phillips in the "Body For Life" book; Phillips suggest a fist full of a protein and a fist full of a carb with each meal.
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**
ie.
Monday Chest and Tri
Bench 145 x8
140 x8
135 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
biceps
straight bar curl 3x8
db curl 3x8
preacher curl 3x8
Thursday rest or cardio and abs
Friday Legs and Shoulders
Squat 3x8
leg curl 3x8
leg extentions 3x8
lunges 3x8
-----------------
shoulders
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
150x8
145x8
140x8

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

[cedrone50]

Thank you so much Marcus ATW, you've been a great help

[Marcus ATW]

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

[cedrone50]

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.

[Marcus ATW]

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.

[cedrone50]

so theres no way i can take the neovar and still lose some weight?

[Marcus ATW]

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.

[cedrone50]

Ok thanks a lot man ill take your word for it

[Marcus ATW]

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?

[cedrone50]

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

[Marcus ATW]

Cool!! You have a plan that's half the battle. What position are you trying out for? What year are you?

[cedrone50]

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.