get in football shape to be running back

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FoodIsMyLife

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5' 9'' 180lbs almost 16 years, not very strong, max bench 170 max squat 250 but none of my muscle shows, i really want to get in shape to not only make it in football next year (junior year) but i wanna get faster and stronger to be a good running back...currently im giving bulkin then cutting a shot, i lift at school doing bench press and a couple other machine exercises for back and shoulers, but heres wat im doing at home right now...(correspondes to wat im doing at school)

Mon, Wed, Fri- Upper Body
Tuesday, Thursday-Lower Body

Upper Body-
DB Press 3x10@50 (per db)
BB Bent Over Row- 3x10@80
BB Shoulder Shrug- 3x10@100
Weighted Crunch- 3x15@10
Concentration Curl- 3x10@25
Close Grip Bench Press- 3x10@80

Lower Body-
DeadLifts- 3x10@120
Barbell Lunges- 3x10@60
Calf Raise- 3x10@100

Heres the mealplan ive put together, keepin in mind everything ive learned but im still neglectful of eating too much because i have enough fat as it is...

Breakfast (6:15)- 4 Egg Whites, Piece of Wheat Toast, Glass of skim milk
Lunch (11:30)- Turkey+Cheese Sandwhich + Apple
Afternoon Lunch (right after school, 2:30)- Protein Shake (2 scoops, about 50 grams) + fruit and grain bar (yum)
Dinner (5:00)- Burger w/cheese
Night Snack (7:00)- fruit and grain bar

All of this totals about 1700 calories and 135 grams of protein...
so what do you guys think of this plan, ive reworked it millions of times becasue i can never settle on one specific plan...
 
I have heard that you should eat 1 gram of protein for every pound that you weigh so you should be eating around 180 grams of protein.
 
Running Back

I'm a freshamn running back at my high school. Next season I will be alternating in as varisty running back. I don't mean to brag, but I'm praised at my high school for my football skills, and know a thing or two about the position. First of all, your diet needs more. To get bigger and stronger, you need to eat more. Eating fruit bars and and no veggies won't cut it. Eat two burgers instead of one, and drink another shake before bed, or eat some cottage cheese before bed instead of that fruit bar crap. If you weigh 180 pounds, you need to shoot for ATLEAST 180 grams of protein in your diet. You should try to get even more in though. Also, eat lots of complex cards like brown rice and potatoes. One of the most important exercises for a running back, that you DON'T EVEN include in you routine, is SQUATS. Don't waste your time on calf raises and shrugs, they are bodybuilding exercises. Always make sure you atleast get in your bench press, deadlifts, and squats. You should first get to the size and strength you want, then switch to cutting. Do lots of running to cut some weight, and get your speed up before the next season starts. Hope this helps.
 
FoodIsMyLife said:
5' 9'' 180lbs almost 16 years, not very strong, max bench 170 max squat 250 but none of my muscle shows, i really want to get in shape to not only make it in football next year (junior year) but i wanna get faster and stronger to be a good running back...currently im giving bulkin then cutting a shot, i lift at school doing bench press and a couple other machine exercises for back and shoulers, but heres wat im doing at home right now...(correspondes to wat im doing at school)

Mon, Wed, Fri- Upper Body
Tuesday, Thursday-Lower Body

Upper Body-
DB Press 3x10@50 (per db)
BB Bent Over Row- 3x10@80
BB Shoulder Shrug- 3x10@100
Weighted Crunch- 3x15@10
Concentration Curl- 3x10@25
Close Grip Bench Press- 3x10@80

Lower Body-
DeadLifts- 3x10@120
Barbell Lunges- 3x10@60
Calf Raise- 3x10@100

Heres the mealplan ive put together, keepin in mind everything ive learned but im still neglectful of eating too much because i have enough fat as it is...

Breakfast (6:15)- 4 Egg Whites, Piece of Wheat Toast, Glass of skim milk
Lunch (11:30)- Turkey+Cheese Sandwhich + Apple
Afternoon Lunch (right after school, 2:30)- Protein Shake (2 scoops, about 50 grams) + fruit and grain bar (yum)
Dinner (5:00)- Burger w/cheese
Night Snack (7:00)- fruit and grain bar

All of this totals about 1700 calories and 135 grams of protein...
so what do you guys think of this plan, ive reworked it millions of times becasue i can never settle on one specific plan...
Click to expand...


You off to a way better start then I am, I weigh 162 and my max bench is 130. Good luck though! And get some more leg exercises and work on your speed.
 
well im in my sophmore year in hs at lbj in austin texas. im 16 going to 11th next school year, and im benching 215 that i know for sure. i squated 315 on my last max which was a long time ago but will be maxing in a few days. I deadlift 335 , i powerclean 170 i think, its low last time i did it. I dont really have an actual diet, im getting bigger first, then im turnin it all into muscle. During offseasin which is coming up pretty soon, im going to be working with protein shakes and all that and i plan on getting into tailback shape. ive been playing fullback for a while now, and im tired of blocking. time for me to move up and become the next Jamal charles. :) I suggest building on your squat and and powerclean. those are the two most workouts u need to become an impact player. trust me. ive had my moments. time for yours.
 
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