HighSchool Football

[DB0309]

Well, heres my story. Im going to be a Senior Next year and i play football and I wrestle. I play cornerback, I have an athletic build, and i have about 4% body fat (skinny hard to gain weight).

Here are my current stats: (Note: Havent really max'd my squats and deads, so its kind of an estimation in those two areas)
Height: 5'8"
Weight: 140 (give or take a few pounds)
40-yard: 4.70
Bench (Max): 170
Squat (Max): 265-ish
Dead (Max): 245-ish
Vert Leap: 36"-37"

My MAIN GOALS are:
-Gain 10+ Pounds before football starts in Aug. (The more the better)
-Increase bench to maybe about 190+
-Gain overall strength in general

If anyone here could help to point me in the right direction to a workout/diet plan or give some advice on developing a workout and diet routine to help me achieve the results i am trying to get, then that would be very much appreciated.

So after i develop a lifting routine (my team lifts every mon,wed,fri so those are my available days), i will be making a journal to track my progress (and to keep me in-line and on track)

Thanks for any input or advice.

 

[Phate89]

Take a look at the stickies in the weight training section, and your not 4% BF.

Do you know your current maintenance calories?

 

[DB0309]

Take a look at the stickies in the weight training section, and your not 4% BF.

Do you know your current maintenance calories?

Sorry, no i don't know my maintenance calories. How would i determine this?

We had to do a bodyfat and hydration before wrestling to determine how much weight you are "allowed" to lose (everyone still cuts weight anyways), and they used fat clippers and my overall body fat was 4.5% so...i think thats what my BF is, unless they tested it wrong...

 

[Phate89]

Sorry, no i don't know my maintenance calories. How would i determine this?

We had to do a bodyfat and hydration before wrestling to determine how much weight you are "allowed" to lose (everyone still cuts weight anyways), and they used fat clippers and my overall body fat was 4.5% so...i think thats what my BF is, unless they tested it wrong...

Yes, they are highly inaccurate.



If you really want to gain weight, your going to have to start counting calories to make sure your getting enough food.

Add 500 calories to your maintenance, and weigh yourself weekly. If your not gaining weight, add another 500 calories to your total intake. Keep adding calories to your daily diet until you are gaining about 1lb a week. anymore than that and its mostly fat

as for workout, take a look at the threads in the weight training/bodybuilding section and do a search on full body and workout splits.

Most will tell you to start with a full body workout 3x a week ( M / W / F ) composed of the biggest compounds that should include

Squats
deadlift
military/ shoulder press
bent over row
bench

Alternate squats and deadlift so your not doing them on the same day.
simple yet effective.

 

[DB0309]

thx for the advice man