Time to bulk up for Football

D

davidjr74

0
I finnally made up my mind of my goals. I am going to bulk up about 30-40 pounds for football next season. My last diary, IMO, was a success; just because of the fact that I learned you can't fool around with the diet. If you read my old diary, you will see that I trained really hard but my diet sucked, thus my Max bench of 130 never went up!!
So, in this new diary, I will be posting my progress on bulking. I will also be working on my speed and agility 2 times a week. I will be doing full body workouts 3 days a week. So, I'm lifting on M/W/F and sprinting/running on T/Thursday. I will make sure my running days stay under 20 minutes so I don't lose any valuable muscle.
I was going to follow Bill Starr's program, but my numbers are a little small to be doing that. I think I will do his program when I start cutting. I want to get to 190-200 pounds.
I will put up my stats. Starting today, no more unneccessary food (like sodas) except if I can't reach my calorie goal of 3200. I can't post a diet, however, its hard to keep the diet the same everyday in my house. So I will make sure I reach my calorie goal. Wish me luck!

edit: I have a diet plan now, its in later posts

So here are my stats
----------------------------------------
Friday November 10, 2006- 162.3 Pounds
Body fat% unknown
Max bench- probably still around 130
Squat- not sure
40 yard- 5.3

Here are my goals
---------------------------
Weight- 190-200
Body Fat%- 10% or less
Bench- 165
Squat- 240
Clean- 145
Deadlift- 325
40 yard time- 4.8 or under
 
Last edited:
Friday November 10, 2006-
-------------------------
Equipment turn in is on Monday. We will also be tested on the following
40 yard dash
shuttle
verticle
max bench
power clean
and I believe the "dot drill" whatever that is.

I will workout today at worldgym, I shouldn't be tired by Monday.

My diet has already got off to a good start, check this out
Meal 1
3 eggs-210 calories, 18 protein
2 cup milk- 180 calories, 16 protein
2 cheese sticks- 160 calories, 14 protein
That totals 550 calories, and 48 grams of protein and my house is always loaded in this stuff so meal 1 shouldn't be a problem for me. I need 3200 calories a day (to add weight) so that makes 533 calories per meal. So, I'm off to a good start.! After world gym I will buy there 350 calorie protein bars and a protein shake which I don't know how much calories is. I'll post more progress later.
 
If you aren't set exactly on doing the 3x fullbody routine you should check out westside for skinny bastards. It's designed for athletes in that it only has 1 lowerbody day, therefor being able to still do your sprinting and agility without burning out. Many people have had great size and strength gains using it. It also has speed and agility drills. Just a suggestion, here's the link....
Good luck with whatever you choose
 
I like the link you posted, I'll look more into it. I was thinking that my 3xfull body would overtrain my legs but I was unsure.

edit: I didn't really understand the program and it had alot of things that I wouldn't be able to scheldule and equipment that I couldn't have access though, thanks for posting it however.

edit again:
Well the days almost over, I know I got my required calories today and more then enough protein. Heres what I did today at the gym:

Hack Squat (on a machine) 180 Pounds, 3 sets of 10
Bench (freeweight) 95 Pounds, 4 sets of 6
Power Clean (freeweight) 80 Pounds, 5 sets of 5
Military Press (freeweight) 50, 3 sets of 10
Lat pulldown 70, 2 sets of 10
Deadlift 140 Pounds, 6 sets of 1
Crunch, 1 set of 25

After this I drank a gatorade and had a Detour Protein Bar (not sure if I spelt it right). They taste really good too! They are 350 calories, 30 grams of protein and I don't know the other nutrition facts.

I think every 3 full body workouts I will add 10 pounds to the hack squat and deadlift, and add 5 pounds to everything else. Every Friday Morning I will check my weight. I'm not going to workout again until Monday when I get tested, so I want to be fully recovered for it.
 
Last edited:
Now that you're in the offseason, I'd stop the full body and do a lower/upper split, with one or two big compounds (explosive/strength emphasis) and one or two isolation per muscle group (hypertrophy emphasis). That's almost what this Westside program is, minus all the mobility stuff.
 
LeiYunFat said:
Now that you're in the offseason, I'd stop the full body and do a lower/upper split, with one or two big compounds (explosive/strength emphasis) and one or two isolation per muscle group (hypertrophy emphasis). That's almost what this Westside program is, minus all the mobility stuff.
Click to expand...

I'll do that after 4 weeks when I have to change the routine.

edit: I wish my CD-rom drive would work so I could upload the program to post before and after pics. :mad:.
 
You don't really need that much equipment, what do you have. If you really want to do the program I'll try to answer any questions you have.
 
Sunday November 12
-----------------------
This morning I had my usual first meal
2 cups of milk
2 cheese sticks
3 eggs

And I will be resting today as well. I want' to do the best I can in tommorrows football combine.
 
I finnally got the perfect meal plan. It contains 3364 calories (600 above maintanence) and 251 grams of protein.

Brekfest
6:00 am-7:00 am
3 eggs 160 calories, 14 protein
2 cheese sticks 210 calories, 18 protein
2 cups milk 180 calories, 16 protein

2nd Period
9:00 Am
2 penut butter sandwiches 680 calories, 18 protein (thank god she lets us eat in her class :D

Lunch
1:00 pm
4 vanilla milks 640 calories, 32 protein
(our school sells crap, unless there is chicken that day, I will only have 2 milks)

After world Gym
3- ? (my dad takes a long time)
Detour protein bar 350 calories, 30 protein
Whey protein shake 120 calories, 23 protein

Dinner
7:00 Pm
Chicken 8 0z 460 calories, 40 protein

Before Bed
9-10 Pm
1 jello (helps settle stomach after all that eating!) 10 calories, 0 protein
1 yogurt 60 calories, 5 protein
1 can tuna 90 calories, 20 protein
2.5 cup lettuce 15 calories, 0-2 protein
2 cup milk 180 calories, 16 protein
2 cheese stick 565 calories, 60 protein

This is the first time I actually set up a diet plan. I am on a roll!
 
I'm definately no expert on dieting, but the only thing I would change in that diet would be to add some kind of carbs to dinner(brown rice or something with your chicken). That way you get some good carbs in after your workout, and can also cut out some of that food right before bed.

Good luck with the football combine
 
Monday November 13
------------------------
Argh today the combine was cancelled for unknown reasons so after school I went straight to world gym. I figured since my combine results will be below average anyway, who cares if I am a little sore.

The bench felt alot easier today!
Bench- 95 Pounds 4 sets of 6
Military Press- 50 Pounds 3 sets of 10
Deadlift- 155 Pounds 6 sets of 1 (upped it 15 pounds, though I think this weight is higher then 85% of my max probably pretty close
Hack Squat- 290 Pounds, 3 sets of 10 (this was on a machine, I hate real squats but I am going to try to do some normal ones soon)
Power Clean- 80 pounds, 3 sets of 5 (normally I do 5 but the deadlift wore out my back)
Lat Pulldwon- 80 pounds, 3 sets of 10 (damn, can't do pullups)

And as full the diet
Meal 1 as planned
Meal 2 as planned
Meal 3 I had 2 milks instead of 4 and a Hamburger with ketchup mustard
Meal 4 as planned
Meal 5 as planeed (added a yogurt and noodle soup, had to eat the last lime yogurt before my sister did...)
Mela 6 Tuna Sandwich, 2 cheese sticks, 2 cups of milk, and a yogurt

Overall I got a little more calories and protein that was planned, but thats okay I'm bulking anyway right? I will stick to this diet as strict as possible, but like if my dad were to buy pizza for dinner, lets say, then I would chow down. "When in doubt, eat".

So today was a perfect day! I give it a A :D
Feels good to finnally be on a corrected diet plan, though I gotta find ways to cut down on the dairy products seem like I have to much.
 
Last edited:
evolution said:
Why don't you follow this transition-
power clean, clean high pull, deadlift, and then on with the rest.
Click to expand...

I never do it in a specific order, I just do what compound exercise I feel like doing. But I like how you set that up because after I do deadlifts my back is sore during the power clean, and I gotta look up what a clean high pull is.

I didn't go to the gym today, because today was my speed workout day. I felt pretty weak, because I haven't run much in a while. Here is what I did

Plyometrics
--------------
Lunge Jumps- 2 sets of 10
Squat jumps- 2 sets of 10
Squat tuck jump- 2 sets of 10
side to side- 2 sets of 30
Sprinting
-----------------
4 sets of 40 yards
5 sets of 10 yard cone drill

It took about 20 minutes, which is what I wanted to ahieve, then I played some football for an hour next door

On meal 4 I am suppose to have water/whey protein and detour protein bar, but since I didnt' have the protein bar available I had 4 cups of milk with my whey protein which the milk totals 360, 32 grams of protein. So far everything is going as planned again!

I will get my next meals at 7:00 and 9:00. Also I took a before pic, but my cd-rom drive is broken and can't upload the program. so I guess I could get one at christmas and post my progress so far.
 
Your football season is already over, or were you not playing this year?

Things are looking pretty well, keep up the good work.
 
Merciless said:
Your football season is already over, or were you not playing this year?

Things are looking pretty well, keep up the good work.
Click to expand...

Yeah football season is already over, and I did play this year (I just didn't start :( ).

O and some bad news, last night I was making some tuna and the can got jammed and I yanked it and it sliced my hand between the thumb and the finger at that corner part. It is really stingy, annoying.

Here is what I did in the gym today in order
Power Clean- 85 pounds, 5 sets of 5
Deadlift- 155 pounds, 6 sets of 1
Squat- 115 pounds, 1 set of 6 (my legs started giving out, probably still sore from Monday and yesterdays speed workout
Bench- 95 pounds, 4 sets 0f 6
Military Press- 50 pounds, 3 sets of 10 (last set on managed 6)
Lat pulldown- 1 set of 70 pounds, 6 reps
some situp machine- 3 sets of 25 (not weighted)
Then I did 2 isolations for my back, don't know what they were called, but they were nice machines. I can't wait till I can do a pullup.!

And the diet was iffy today, I'm not sure if it were bad or good...
Meal 1- as planned
Meal 2- as planned
Meal 3- as planned
Meal 4- (usually after the gym at 5 but my dad didn't pick me up till 5 so I missed it)
Meal 5- At 7:00pm missed this one too, I was still lifting at this time
Meal 6- 6 slices of Papa Johns pizza, 2 breadsticks with sauce, and 1 chicken wing.

I think that pizza made up for the calories, most likely so I wouldn't worry about it myself, too much. My dad was late to pick me up (3 hours which really through me off my meal plan) because my sister had a doctors appointment at the time I was suppose to be at the gym and my mother works.

So today was overall an Okay day, nothing perfect though. Tommorow I will be doing Speed training, and then I will lift on Friday. On Friday I am putting all my exercises up 5 pounds (with the exception of the military press).
 
Friday November 17, 2006
--------------------------
Today is a great day! Every Friday Morning I check my weight and today (my first weigh after starting to bulk was). I weighed in at 166 Pounds

Week 0 (starting weight)- 162.3
Week 1 (current weight) - 166.0

That gives me a gain of 3.7 Pounds. O yeah! I'm happy with that. My next goal is 168 Pounds. Since I started at 162.3 and I want to get to 190-200 that means that I am 24-34 pounds away from achieving my goal. At the rate I am going I should be finished around March.

Today has also be a good day for weight training (somewhat). On Friday I try to add 5 pounds to each exercise.
1.) Bench- 100 4 sets of 6, Successful!
2.) Deadlift- 160 Pounds 6 sets of 1, Successful!
3.) Press- 50 Pounds, 3 sets of 10, Failed (on set 2 I couldn't do one?)
4.) Squat- 115 pounds, 1 set of 10, Failed (legs still sore??)
5.) Pullups- Failed as always (my weekly attempts at doing one

And for some odd reason, the gym shut early and I didn't have time for power cleans, which really isn't a problem, I'm sore as it is.

And of course, the diet is going perfect!
 
Saturday November 18, 06
--------------------------
A rest day, finnally coz my legs have been sore. Squatting or even failing to squat on the first set has tired my legs. Gotta get that squat up! (struggling with 115). Its close to my bench? :eek:

The diet was somewhat okay today. Only Meal 1 and Meal 2 were as planned though we had pizza hut today. Also I'm out off eggs and milk so I'm gonna have to think of something until my parents go shopping :mad:

Other then that, I am feeling great.
 
Sunday November 19, 2006
--------------------------
Today is another rest day, although I feel pretty good now. As my last post, I am out of milk, eggs, and now bread. I'm going to have to figure out something. :mad:

edit: My meals have been off and missed today, so I ate alot of food recently to get my calories back up. I ate alot of crap food, but just because its the weekend its okay to have a cheat meal I guess. My parents went grocerie shopping so I won't have any trouble this week. Can't wait to lift tommorow.
 
Last edited:
November 20, 2006
------------------
Wow today is going perfect! Even one of my meals was alot better.

Meal 1- As planned
Meal 2- As planned
Meal 3- As planned
Meal 4- As planeed (with a different protein shake at world gym which had the same protein as my whey protein shake, but had more calories)
Meal 5 and meal 6- should be no problem today either.

And I worked alot harder today weight lifting, I actually sweated which is uncommon when I lift.
Compounds....
Deadlifts- 6 sets of 1, 160 Pounds
Bench- 4 sets of 6, 100 pounds
Rows- 5 sets of 5, 90 Pounds
Military Press- 5 sets of 5, 60 pounds Supersetted with....
Leg Presses, 4 sets of 10, 180 Pounds
Isolations....
1 set of dips
Some machine for tibila- 50 Pounds
Some machine for calves- 45 Pounds (lifted fast)

I also did not lift slow, I decided to lift fast after reading an article from Chad Waterbury talking about how lifting fast brings more motor units which in turn builds muscle and strength faster. (Not really fast, but not deliberately slow).

So another good day! I already feel bigger, and it doesn't look like I put on any fat. My waist is still 34 inches.
 
November 21, 2006
-------------------------
Today is an okay day. I accidentely forgot my sandwichs and missed meal 2, so when I came home I ate meal 2 at 3:00 which is 6 hours late. I should be able to get my other meals in me soon. I'm going to rest today.
 
You must log in or register to reply here.
Back
Top