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Teenage Football Player looking to lose weight and gain muscle

cedrone50 said:
thanks poon and i might definetely consider taking xtend sounds good

also i am kind of fast for a chubby/fat kid so im trying to cut my weight and fat down while building my muscle, i tend to do sprints and stuff during the summer on our team field a couple of months prior to the summer practices and if u have any more advice for me it would be greatly appreciated.
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dont wait for the summer, start now. Do lots of squats, but do the squats very quickly to build that explosion you need for 5 - 10 yards. Id worry about raw power, rather than strength. Stretch out those hamstrings with different leg exercises, you really need those hamstrings so you can gain leverage on a large tackle and build that push. Next thing after you get speed and quickness then work on your arms, try to build alot of forearm and fingertip strength so that you can rip, push, and pulldown people easily.

After that you'll be set for defensive end success.
 
Marcus i have a quick question, i was wondering how much cardio i should do at the end of my workout. I start with a 12 minute run on the treadmill in my fat burning zone then i lift then i usually do 15 minutes on the treadmill in my fat burning zone, but i feel so dead after that beacause im so dead from lifting and i was wondering if taking so long on the cardio is preventing me from gaining muscle, cuz it takes me like another 15 minutes to get home and drink my protein shake. So i was wondering if u had anything to tell me about this or am i just thinking to much about it lol.
 
Ced

cedrone50 said:
Marcus i have a quick question, i was wondering how much cardio i should do at the end of my workout. I start with a 12 minute run on the treadmill in my fat burning zone then i lift then i usually do 15 minutes on the treadmill in my fat burning zone, but i feel so dead after that beacause im so dead from lifting and i was wondering if taking so long on the cardio is preventing me from gaining muscle, cuz it takes me like another 15 minutes to get home and drink my protein shake. So i was wondering if u had anything to tell me about this or am i just thinking to much about it lol.
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Make sure you do cardio on your days off. Dont worry about the cardio on your weight training days. But still do sprints after your work out.
Where are you at how many pounds/inches have you lost? How do you feel? How is the diet? How is your energy?
 
ok so our saying to stop doing cardio on lifting days, and that means not even a warmup. Also my diet is great and i have only lost a couple of pounds but lost a couple of inches as well so thats good. I was wondering on how many sprints i should do, if i dont do cardio on lifting days
 
Lets see you have 6 months till camp starts correct?
It is always a good idea to get in 12 min of cardio b 4 your workout.
Make sure you stretch before and after.
Let's change it up a little. After your workout, I would do some sprinting instead of cardio.
Run a sprint catch your breath and sprint again. Do this about a few times and increase as the days go by.
This is a great way to get in football shape.
Stay on your nutrition program. Make sure you are having cheat meal once a week. Your getting in 5 to 6 meals a day yes?
 
alright thats wat ill do and i do eat 5-6 small meals a day sometimes ill eat like a pb sandwich in school cuz its hard to eat stuff and in the morning ill eat like a bowl of granola and a bannana with a protein shake or ill make a bacon, sausage, egg, and pb sandwich on wheat bread or a wheat bagel if i have time to in the morning. I also just got a george foreman grill so i;ve been cooking a lot of chicken and pork and steak and stuff on that so i think im doing really good
 
just a note on an easy way to get good fats in; I add flax oil to my pastas just before i eat them, takes a little getting use to but I've grown to like it.
 
Hey marcus long time no talk i realized i never got back to u on those maxes so here they are Bench = 185 Deadlift = 255 Squat = 275 (even though i think i could do 305 just never tried it) so thats wat i wanted to tell u and i also wanted to know if the workout u gave me is strictely only for football? I really want to try to focus on getting big muscular wise like big biceps and stuff like that. So i was wondering if there is a different workout for that and if theres not then i wanted to know if i should change my workout up a bit since i've been doing the same one since January. I also wanted to say ive been taking up HIIT cardio and it really helps alot so if u can get back to me on that stuff that would be cool.
 
Actually this workout is perfect for bulking. Did you max out lately? How do you feel? Do you feel a lot stronger?
 
Hey bro, good to see someone working hard, take a look at my log, it may be of some assistance, also for cardio google "pattern run" alot of colleges and pros use it great for football specific conditioning. Invalid Link Removed
 
CED great job on sticking to your routine and diet seems like youve come a long way so im proud of you. your workout is perfect but you always can change it up every other week for something different to keep shocking your muslces, like on chest/tri days throw in dips and flys and back to your other questoin a few posts back on getting your incline and decline up cuz your to tired after bench try doing some flys to help your arms and chest get a small break from pushing so hard, once i started doin that i kept getting stronger just by changing it up, and for back and bis/ throw in some deadlifts and instead of seated rows do DB rows, bis instead of straight bar curl use and ez curl bar, and instead of preacher curl do DB preacher curls or DB incline curls (shock like crazy) or 21's, and shoulders do seated or standing military press, wide grip upright rows, rear delt raises and throw in some shrugs and if you want instead of doin 3x8 you can change it to 3x10, or 4x8 should help increase strength and size for ya man hope this helps just keep posting questions up and we all will do our best to help ya out man
 
wow thanks guys that was awesome, i mean u guys have helped me out soo much, so just keep the same routine but on random days just add those workouts in then i will and see wats up. It def works because my assistant football coach is a teacher at the school and he complimented me on looking leaner and more built so i thank u guys once again for all of the help. If u guys could come up with another routine like which excercises i should substitute in and out that would be great too. once again thanks so much guys
 
hey hatefulone if u have any good advice for me that would be awesome, like a workout or even some other good football footwork or cardio or something
 
I'll go through some of my old stuff for you and see what I think would work best for you, being 17 you should focus on alot of compound movements and skill work. Building a dense frame of strong muscle is the key to a good foundation for any athlete. I loved power cleans in highschool, even set my school record. I never knew anything about proper lifting, rest, diet back in high school, not until my freshman year of college did I really start to understand things, mostly from the older guys on the team. You have a huge advantage of learning from some very smart bros on here, I will try my best to help you out.
 
dude i played d end in highschool, just gotta be quick off the line and strong legs to get past the o line man they are some big boys so focus on compound movements deads, squats, and some exercises to strengthen your grip to grab and rip them down, so for speed what i did when i started for practice for myself, was gasers we called them instead of running from field goal post to post run from side line to side line like 10 times in a row dude those were just the worst, and practice on footwork from moving from side to side without crossing your legs if that makes since bro and that should help you out other than that your diet man needs to be on for some good protein to buiild up some mass and strength bud
 
Sorry it took me a while have 9 years of workouts I had to go through, this is a 4 day split that should be good for you for a while, let me know if you need anymore info. Weight training should be limited to about an hour max for you and cardio can be done either before or after or an AM PM schedule, its up to you.

Day 1 Heavy legs, light shoulders
Squat/front squat/box squat
Glute ham raises/2 up 1 down leg curls/1 leg SLDL 4x8
Step ups/lunges/split squats 4x10
DB raise 21's 4 sets of 7 reps front/side/rear or Limo drivers 4 sets of 20 seconds
Rocky press/Arnold press 4x15

Day 2 Heavy chest, light back
BB bench/BB Incline/BB Decline
Swiss ball DB bench/Incline multiangle DB/DB floor press 4x12
Plyo pushups any variation 4x7
Pullups 4xfailure...use machine assisted if necessary and vary grips
Incline DB row/1 arm DB row/machine row 4x8

Day 3 Light legs, heavy shoulders, biceps
Power press/1 arm clean and press/clean and press
Power cleans/hang cleans/deadlift 4x5
Scarecrows/face pulls/high pulls 4x12
Single leg leg press/single leg squat onto bench/single leg burpees with jump squat 3x10
Med ball wall toss seated 4x10
Standing BB curls/single arm BB curls/preacher curls 4x12
Incline DB curls/hammer curls/Zottman curls 4x8

Day 4 Light chest, heavy back, triceps
Lat pulldowns various grips 4x11
BB rows various grips 4x9
DB pullovers/cable/BB 4x15... focus on form
Explosive pushups/bench pushups/bosu ball pushups/regular pushups 3xfailure
Palms in DB press various angles 3x15
Dips 3xfailure
Lying extensions/Tate press/Close grip 4x12

I would rest between days 2 and 3 one day then rest two days after day 4. Core lift each day, the one without set/rep, do 15/12/10/8, 12/10/8/6, 4x8, 5x5, 5/5/3/3/2, 10/6/5/3/1 final week.

Abs should be done 2-3x weekly, best not before the lifts because it would compromise core strength and weaken lifts, although some myself included would argue that would help to simulate fatigue in games, but thats another story. Abs as follows do about 4 sets of 7-20 on each:
Russian twists/Med ball twists/plate twists/side twisting med ball wall throw
Weight crunches/situps/standing cable crunch
Cable hip pulls/hanging raises/widow makers...my personal favorite I will try to get a video up on my log

Ok I would do conditioning 3-4 times per week, be sure you do a very good warmup look up Defranco's dynamic warm up or Boyle both work very well, suggested conditioning is as follows:
Pattern run
10 40 yard sprints 60 sec rest between sets
Gassers 5 sets
300 yard shuttle variances 3-4 times total
Cone drills
Plyometric box/bleachers
Jump rope
100's
200's
Full court basketball
DB sprints... set up 40 yards hold 8lbs and run after every two sprints drop weights 10 yards farther from end
Hill running
Boxing
Ladder work

Ok this is just the tip of the iceberg, I would do a combination of these all limiting conditioning work to 30-45 minutes total including warmup. Stretch both upper and lower body every night, especially hips. I would do that workout for about 6 weeks and see how you like it. I know this isn't organized that great and also alot of info, but in my opinion this would be a good workout for the serious highschool football player.
 
Marcus ATW said:
Here is a list of protein's
Chicken breast
Turkey breast
Lean ground turkey
Swordfish
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Since stumbling across this post, I decided to add 2 lbs of fresh swordfish each day to my Koala and Howler Monkey stew...the taste is amazing and I'm up 20 lbs so far! Thanks Marcus! :)
 
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