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posted by northernfootball

Hey Guys,
Im currently a senior at my highschool, with football done with and looking to play college ball i need help badly. Im trying to drop a couple pounds, I currently weight 210 would like to get down to 190, after im at 190 I wouldnt mind getting back to 200 with putting on musscle. I have no idea where to start, I went to my local GNC store today and bought creatine and zyntrax-3. I have no used any of these supplements yet. I work out everyday in the gym for 2 hours lifting wise, and run a mile or two everyday. I did my homework on these supplements before I took them, I heard good things and bad things, the bad things freaked me out. My only concern is I do have some what of high blood pressure, nothing sesiours or that I need medicine for, its border line. Please help with any suggestions on what I should do. Thanks a lot.

posted by Storm

So why did you but them if you are freaked out about the bad things?? Diet is the key to losing fat that is the bottomline..Your young and recover quick so do your research on how to eat properly and balance out your cals with what your buring a day so you keep mucsle and burn fat..Fat burners are a good aide but if your not eating right they won't work..

posted by Robfromny

how tall are you?

posted by AMERFOOTBALL

how tall are you? what position do you play? what are your stengths and weaknesses on the field? off the field? you've got about 6 months to get into shape. But i can tell you from experience, coaches don't give a shit if you have a six pack or not, they care about speed and strength.

posted by northernfootball

hey guys thanks for all the quick repost. I currently am on the offensive line, this may change come college time because I dont really have the height or weight yet. Im currently 5'7-5'8 and weight 200 lbs. Im not playing D1 ball, possibly at a D2 school right now, if that doesnt work im deff going to play d3 or just walkon, but the d2 possiblity is looking good. On the field i noticed during games they always had guys that were quicker than me and stronger, im sure this is the case in a lot of ball palyers. I don't care also about the six pack, I would like to get cut, and put on some more musscle mass. My weakness off the field are not eating right and dont know what to eat, I do work out daily though.

posted by shortz

Working out every day for 2 hours won't get you to your goal faster either. This is quite a bit of exercise and it's too much for the body to handle. IMO, stick to 1 hour of weight training for 4 days a week and take atleast 1 day off of everything each week.

You r height is def going to be a handicap. Most guys in D2/D1 ball are atleast 6 foot on the line. This means more mass more easily. I am not saying stop trying, just that you have to work harder and smarter.

Here is an example of a football routine I put together. Many positions can use this routine, simply because it creates speed-strength and this is what you need in almost all positions.

Day 1
Flat press-7 reps for 4 sets. These are done explosively. the faster the bar comes down, the faster it goes back up. Keep good form though.
Barbell rows-8-10 reps for 3 sets- Back strength staple
Push press-6 reps for 4 sets
Skull crushers

Day 2
Squats-6-8 reps for 3-4 sets
Hang cleans-2-3 reps for 8 sets
Heavy abs
Hammer curls-6-8 reps for 4 sets

Day 3
Incline press with close grip-7 reps for 4 sets
Pullups/chins-4 sets to fatigue add weight if you can do more than 12 at a time
Laterals

Day 4 (optional)
Deadlifts-6-8 reps for 3 sets
Plyo jumps
Lunges-3 sets of 10-12
Calf raises
Heavy abs

posted by shortz

BTW, during the season, this gets cut back to about 2 days a week to prevent over training. I can put together an off training routine to give you an idea what that would look like too.

posted by northernfootball

Yes if you could give me a offseason training that would be great.

posted by shortz

Shit, that is the off season training. I meant, I can give you a season training program.

posted by northernfootball

yes that would be awsome, also.

posted by AMERFOOTBALL

you should def work on speed too. with your size, it will help to be as fast as you can be. get some cones or an agility ladder and I can help you with a routine that you can use for cardio/speed training. perhaps you should think about a move to fullback or SS. bump what shortz said about height, but don't let that get you down. The first thing I think you need to do is work with shortz or another vet on a good diet. No matter how much work you put in, in the gym or field, if your diet is poor you won't see results. you need to be eating an ass load of protein and some well timed carbs. BTW, where you from?

posted by northernfootball

I'm from maryland. I have been eating alot of proteins, im not sure on carbs though, such as when i should eat them and how many meals i should be taking in a day.

posted by AMERFOOTBALL

you should eat about 6-8 times a day. every 2-3 hours. in the morning you want some protein first thing and some good carbs such as 100% whole wheat bread or maybe some cream of wheat with a side of 5-6 egg whites. Its important to keep fueling your body throughout the day. after your workout, you should get some fast acting protein such as whey and carbs. like a piece of fruit and some rice. before bed you should have some slow protein like casein and some fat to slow digestion. keep carbs lower at night. (some stay away from them altogether at night but I don't). during the day make sure that each meal has some protein some carbs. On the boards shortz really knows his shit on diet as well as a few others. I don't know as much as some guys here but i do know the basics...

posted by shortz

Most of the day you should be taking in starchy carbs, like oats, whole wheat bread, whole wheat pasta, brown rice, sweet or red potatoes, and whole wheat wraps. Add in some fruits, like apples, bananas, grapefruit, oranges, raisins, grapes etc. Try getting about 50-70g of carbs through out 5 of your meals. You should be getting a total of 6-7 meals per day. The last meal of the day I usually reocmmend hitting up a healthy fat, (natural peanut butter, olive oil, avacado etc), and vegie like brocolli, green beans, asparagus, spinach, romaine letttuce etc.

For PWO, a good thing to have is a whey shake with about 60g of protein and 2 large bananas. The bananas have about 25-30g of carbs each.

Here is an example of what I am eating today to give you an idea what my meal plan looks like. I am about 220lbs.

Meal 1
Whey shake

Cardio

Meal 2
1 cup oats,
2 whole eggs,
7 egg whites,
2tbs margarine,
water

Meal 3
2 talapia fillets
1 cup brown rice (2c prepared)
Water

Meal 4
MRP (muscle milk), apple, water or milk

Meal 5
Turkey or chicken wrap
Shredded cheese
light sour cream

Meal 6
Grapefruit
Celery
natural peanut butter

It's about 270g of protein and 230g of carbs. Total of about 3100 cals. I bump my carbs up a bit on training days.

posted by northernfootball

awsome, since im in school for a good part of the day, is it good to load up on food right as i get home. my school hours are from 725-250

posted by Storm

polymetrics research it and train..

posted by the masterpiece

and let me add he said he worked out for 2 hours every day at the most 1 hour a day 4-5 days a week is all u need. your body needs adequate time to recover

posted by estray

I wouldnt think so. I know its hard to eat in school but at the least take a few scoops of whey with ya and have a couple of shakes between classes. Its something you can keep in your locker and it doesnt have to stay cold. just mix it up when ya need it. Try to keep your meals fairly even in terms of calories. If you eat lunch at 11 and then dont eat again till after 3,thats a long time without food and having a huge meal after no food for 4 hours will just lead to the addition of more fat and less muscle, imo.

ANd listen so storm about plyometrics. they are very sport specific excercises designed to increase power and speed and I know alot of people that have used them with great success.

posted by northernfootball

awsome, thanks guys.

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