jemmons95
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Division 1 defensive end sitting at about 236 after redshirting this year. Looking to try to get to 245 before spring ball and a lean 247-250 by next season. I know it won't be easy but pretty intregal on my season next year and coaches defintley think i could be a big factor on the team. Have never really taken my diet serious but now that im at a division 1 school its a really important part of getting ahead and making myself the best football player i can be. I am very active with workouts and training and have had a tough time recentley putting on weight so here is the bulking schedule i came up with. I am very disciplined so i know i can stick to this, just wanna see how this bulking schedule would be for sum1 that is 6'3 236 and pretty lean.
Breakfast
- 1 whole egg and 3 egg whites
-1 bowl of oatmeal
- 1 boal of yogurt
-2 cups of mixed fruit or 1 piece of fruit (bannana/apple/orange)
- 1 piece of whole wheat toast
-1 glass of milk
- 1 glass of apple/grape/ cranberry juice
Mid Morning Meal
-1 cup of almonds
-1 packet/can of tuna
-1 piece of fruit
-1 granola bar
Lunch
-2 chicken breasts
-1 serving pasta
-1 whole wheat turkey and ham sandwhich with mustard
- 1 serving vegetables
- Powerade
- Water
Post Workout Meal (3pm)
- 1 Cytogainer Shake
- 1 Peanut Butter Sandwhich on Whole Wheat Bread
- 1 serving size of pretzels
Dinner
- 2 Rottisirie Chicken / 2 Burger Patties without Bread
- 1 Serving Vegetables
- Brown or Wheat Rice
- Salad
- Oatmeal
- Turkey/Lean Meat 2 servings
- 1 glass milk
- 1 glass juice
Pre-Bed Meal
-Cottage Cheese
-Trail Mix
THROUGHOUT THE DAY: 1 to 1.5 gallons of water
Supplements:
Creatine Monohydrate
Cytogainer
White Flood (Pre-Workout)
Orange Triad Multivitamin
Really any help is greatly appreciated. I am not sure how many calories this is but i do need to eat a lot to gain weight with such a heavy training and lifting schedule. I have never really done any sort of calorie counting or anything like that. Obviously I do not need to be as strict as a bodybuilder but all my dreams and goals do rely heavily on my nutriton a lot.I am very dedicated and hopefulluy will still be able to improve a lot. I have done much research on bodybuilding.com and finally feel my research is coming full circle and have a good grasp on most of it. Any experts on diet definitley appreciated and on supplements too.
Here are my current stats
Height 6'3
Weight: 235
Position: Defensive End
Bench: 330
Squat: 435
Hang Clean: 290
Age: 19
40: 4.89
Vertical Jump: 31 inches
Year: Freshman (will be redshirt freshman next season)
Thank you everyone for your help, i am very dedicated and appreciate any advice on being the best! Any help nutirion and supplement wise. Training is really determined by my school since im a d1 athlete but they are doing a great job.
Breakfast
- 1 whole egg and 3 egg whites
-1 bowl of oatmeal
- 1 boal of yogurt
-2 cups of mixed fruit or 1 piece of fruit (bannana/apple/orange)
- 1 piece of whole wheat toast
-1 glass of milk
- 1 glass of apple/grape/ cranberry juice
Mid Morning Meal
-1 cup of almonds
-1 packet/can of tuna
-1 piece of fruit
-1 granola bar
Lunch
-2 chicken breasts
-1 serving pasta
-1 whole wheat turkey and ham sandwhich with mustard
- 1 serving vegetables
- Powerade
- Water
Post Workout Meal (3pm)
- 1 Cytogainer Shake
- 1 Peanut Butter Sandwhich on Whole Wheat Bread
- 1 serving size of pretzels
Dinner
- 2 Rottisirie Chicken / 2 Burger Patties without Bread
- 1 Serving Vegetables
- Brown or Wheat Rice
- Salad
- Oatmeal
- Turkey/Lean Meat 2 servings
- 1 glass milk
- 1 glass juice
Pre-Bed Meal
-Cottage Cheese
-Trail Mix
THROUGHOUT THE DAY: 1 to 1.5 gallons of water
Supplements:
Creatine Monohydrate
Cytogainer
White Flood (Pre-Workout)
Orange Triad Multivitamin
Really any help is greatly appreciated. I am not sure how many calories this is but i do need to eat a lot to gain weight with such a heavy training and lifting schedule. I have never really done any sort of calorie counting or anything like that. Obviously I do not need to be as strict as a bodybuilder but all my dreams and goals do rely heavily on my nutriton a lot.I am very dedicated and hopefulluy will still be able to improve a lot. I have done much research on bodybuilding.com and finally feel my research is coming full circle and have a good grasp on most of it. Any experts on diet definitley appreciated and on supplements too.
Here are my current stats
Height 6'3
Weight: 235
Position: Defensive End
Bench: 330
Squat: 435
Hang Clean: 290
Age: 19
40: 4.89
Vertical Jump: 31 inches
Year: Freshman (will be redshirt freshman next season)
Thank you everyone for your help, i am very dedicated and appreciate any advice on being the best! Any help nutirion and supplement wise. Training is really determined by my school since im a d1 athlete but they are doing a great job.