Thread: gaining for the gridiron

i jsut weighed in, im still at 126, but ive been really sick the last few days so maybe thats why.

I’m also trying to keep a journal here. Yes it’s very possible for you to bench 10 times your body weight and surpass that by next season . Keep working hard, be every single day on that weight room. Missing one day in that weight room is like taking a play off on the field, it can set you and your team back. And man I promise you that if you work hard by your senior year you’ll be unstoppable.



1st thing drop the nitrotech, you can get 10 lbs of protein for the same money you get 4lbs of that crap.

2nd Are you taking creatine? If I were you I would. Just remember to keep the water high.

3rd Supplements can help you but don’t depend on them. Food is the key. How does you meals look like?

meals haven't lokoed good lately, cause ive been sick. but i switched from some of the stuff i used to have for lunch, now i have a cheese and turkey sub, water, and chips right now i get two weeks off school for christmas, im not going back til jan. 6 so i gotta lift at home which sucks. cna some people give me some advice on the basic procedure of barbell squats? ive never done them and i wanna learn how.

i weighed in at 123 last night. this is bad. but ill get it back. i think i dropped a few pounds cause i came off nitrotech. but i been eating like crazy. today my mom said "wheres the human stomach?" and my dad said "im tihnking of buying him dry dog food, he eats so much". so i suppose thats good.

If you don’t have the rack at your house for the squat you cud load up the BB with whatever weight you can power clean, from there on u know what to do.

The weight you lost is mostly if not all water weight I would bet. Don’t worry about it you’ll gain that back in no time.

Originally posted by KataMaStEr
If you don’t have the rack at your house for the squat you cud load up the BB with whatever weight you can power clean, from there on u know what to do.

The weight you lost is mostly if not all water weight I would bet. Don’t worry about it you’ll gain that back in no time.

yeah yuor right. i gotta practice proper form on free squats though.

on an unrelated note im having a hell of a time learning all the plays for FB, which coach thinks ill play, and running back(which i wanna play). plus we're putting in a whole new defensive system, and i might get to be outside linebacker again im putting my weight back on too.

we're doing this lifting in pyramids thing tuesdays and thursdays through the end of january. man, i got done doing it the first time yesterday, i could barely do a push up when i got home HOLY CRAP!

we're doing this lifting in pyramids thing tuesdays and thursdays through the end of january. man, i got done doing it the first time yesterday, i could barely do a push up when i got home HOLY CRAP!

lmfao! Sounds like a good workout to me.lol
Man this is the first time I have checked out your journal. You say that you eat QB's for supper. I find that odd since you are a FB/running back. Shouldn't you say you eat deffensive linemen for supper?

well i already play defensive end, thats what im best at, but im gonna try to get to FB next year. anyways, i ahven't written in this for a while. im still hovering at like 127 and im pissed. im gonna start lifting at home cause theres to many jackasses in the school weight room. my bench has gone up since 3 months ago when i started, and so have my squats. im thinking of quitting squats. i REALLY need help on a good description on free weight squats from someone here, i dont have a rack but i can still do the right? i need to work on form also. i need to step up my diet cause ive peaked at what im eating now. when i first started i could have heartedly follow a decent diet and still put on muscle, now im gonna have to work a little for it. ill check back later.

Don't just quit squats. Just keep the weight low and try and get higher reps if you don't have a sqaut rack at home. You can still get good benefits from that. Keep qorking on your form and don't get discouraged. You are going to need to really work on squats if you want to play football. Any good fullback will tell you the importance of squats and getting your legs real powerful so that you can hit holes and bust threw the line. Keep on pounding away and eat eat eat.

roger that, im about to work out, so ill post bkac when im done.

today i put it in a decent upper body workout at home :

flat barbell bench 3 sets 5 reps
curls 3 sets 10 reps
shrugs 3 sets 15 reps
lat pulls 3 sets 10 reps
sit ups 3 sets 25 reps
decline dumbell presses 3 sets 10 reps
forearm curls 3 sets 15 reps each arm.

any suggestions on this workout? im really happy because after dropping four pounds from a month of sickness i am back to 127 and gaining. i tihnk im not quite 5 7 without shoes, maybe though. but right now im packing on pounds and life is good. and i'll start writing in this every day.

I have a couple questions about your workout:

1) Why did you bench, the do excersises for you bi's, traps, lats
and abs and the go back and do another chest excersise?

2) What is your current weekly training split? You may be able to
put on a lot of size just by spliting up or combining muscle
groups in a more efficient manner.

[QUOTE]Originally posted by P-funk
I have a couple questions about your workout:

1) Why did you bench, the do excersises for you bi's, traps, lats
and abs and the go back and do another chest excersise?

2) What is your current weekly training split? You may be able to
put on a lot of size just by spliting up or combining muscle
groups in a more efficient manner. [/QUOTE
well i usually do a workout like that for upper body one day, and the next day i do a bif lower body workout, and i rotate monday through friday. i take saturdays and sundays off. if i did a lower body workout the last day of one week, i do upper body that monday, and so on. do oyu think im overtraining?

my bad i screwed up the quote.

In my opinion yes you are over training. General rule of thumb is if you work a body part give it at least 4 days to rest before you hit it again. (ie if you hit chest monday don't hit it again until Friday.) I don't even like that though. I think it is better to give each body part 6-7 days rest before you hit it again.

You can try a split like this:
mon- chet/bi's
tues-back/tri's
wed-rest
thurs-legs
fri-shoulders
sat and sun-rest

or

mon-chest/side and rear delts
tues-back/traps
wed-rest
thurs-legs
fri-arms
sat and sun-rest

These are okay in my opinion but I don't like pairing muscle groups because I find it hard to concentrate on doin two muscle groups in one w/o. Also I find that if I do something like chest or back first my energy is completely sapped for bi's or tri's

Here is my split. I like it becuase it allows me enough rest and allows me to hit each muscle in its own training session:
mon-chest
tues-back
wed-rest
thurs-legs
fri-shoulders
sat-arms
sun-rest

thanks

today was sohulder day in the new workout i started today, and it did as follows:
side dumbell flyes 3 sets 10 reps
rear dumbell flyes 3 sets 10 reps
behind head barbell press 3 sets 10 reps
barbell shrugs 3 sets 10 reps
and of course....... sit ups. 3 sets 25 reps.

my current height is 5' 6 3/4". i discovered that ive only gorwen like and 8th inch since i quit using nitro tech, and when i used ti i was growing like an inch a month. but i think nitro tech had nothing to do with it it was that i mixed the shakes in milk, so now im gonna drink 3 glasses of milk a day(hopefully skim) so i will grow. i need height bad, i wanna be 5 10 or at least 5 9.

The workout looks okay. The only thing I would do differently is do the shoulder presses before the dumbell raises so that you can go heavier because your delts wont be as fatigued. I also like front presses better than rear presses but that is just me.

I don't think it was the nitro tech either. What does your current diet look like. That is really going to dictate how much you will grow this offseason.

Originally posted by P-funk
The workout looks okay. The only thing I would do differently is do the shoulder presses before the dumbell raises so that you can go heavier because your delts wont be as fatigued. I also like front presses better than rear presses but that is just me.

I don't think it was the nitro tech either. What does your current diet look like. That is really going to dictate how much you will grow this offseason.

right now i dont have s et diet, but it goes about like this:
breakfast 6 a.m.
2 1/2 scrabled eggs
3 strips bacon
2 slicse butterd wheat bread toast
glass of OJ

lunch: 11:20
turkey sub
apple
about 30 unsalted still in shell peanuts
sometimes i eat an orange with all this

after workout protein shake: about 6

supper 1: about 7
usually 4 egg whites on 2 slices wheat bread toast
milk or water

supper 2: 11, before bed
sometimes i eat here, but if i do its normall my protein frmo earlier moved to this spot.
suggestions?

hey p-funk, i got my new workout up in full in the training section, if oyu wanna take a look at it.

I think that you could probably eat more protien and calories if you are trying to gain weight.

Take your body weight and multiply it by 15 (bw x 15= the amount of calories you need daily to maintian your current bodyweight). Then to find out how many calories you need to start bulking take your body weight and multiply by 18 (bw x 18=cals to start bulking). Start there and see if you can gain about .51lb per week. If you are not gsining bump the cals up a little bit. Eat 1.5-2g of protien per pound of body weight. You need more fat in your diet. You have a lot of carbs. That is okay because I think you have a high metaboliosm and have trouble gaining weight. Am I right? Try and eat cleaner carbs than wheat bread (the wheat bread isn't that bad but mix it up). Eat brown rice, sweet potatos and oats. Try and keep a joural of your calories/protien/fat/carbs everyday. After your meal logg what you eat. I think you may be suprised at what you find. If you need nutritional info look on the packages or try fitday.com

I didn't see your new split. I only found the old one in the training section?

Eat big to get big!!

im gonna need about 2340 calories a day for a good bulk then, im a litte nervous that ill never burn the fat off, but ill see what i can do. i despise cardio with a passion, but you gotta do what you gotta do.

Start witrh around 2200 cals a day.
I hate cardio and refuse to do it also, even when I am cutting. So don't worry about that.
I wouldn't worry about the fat. You probably have a crazy fast metabolism. If you feel like you are getting a little fat lower your carbs a little and replace them with more protien and fat. If you use slow burning cars you wont gain that much fat either. Try and shoot for a ratio of 50%protien, 20%carbs, 30% fat in your daily diet. Do you use creatine? That can be really helpful on a bulk.

I don't like gaining body fat either. To keep from gaining to much fat on a bulk I keep it in a cyvle. Instead of bulking for say 12weeks. I break it up. I bulk for about 5weeks and try, then I eat maintenance cals for 1-2weeks and then I cut for about 4-5 weeks. I like this better then going on an all out bulk becuase it allows me to gian as much lean muscle with out the extra fat. You might want to try bulking for a little longer than 6 weeks though. After about 8 weeks just try and cut it up. Then bulk from there.

Originally posted by P-funk
Do you use creatine? That can be really helpful on a bulk.

try telling my damn parents that. they dont know half as much as i do about fitness, and they won't let me take creatine. i dont get i, i may be a teenager but im no moron, im not smoking or anything like that, and if i was stupid id be takign roids or prohormones at age 15. i tryed to tell them that creatine is safe when used responsibly, and im a responsbile kid, but they odnt care. i guess they just dont understand what it is to play football at my weight and get stomped by guys that are literally twice your size. sorry for the bitching there. any suggestion on chaning there minds? maybe i can have thme let me take it if i get my GPA to 3.5 instead of 3.1 i have to sit bakc here and plan out my diet better, and acually count my calories. ill try to post next week a general idea of what i eat, and ill get those calories counted.

try telling my damn parents that. they dont know half as much as i do about fitness, and they won't let me take creatine. i dont get i, i may be a teenager but im no moron, im not smoking or anything like that, and if i was stupid id be takign roids or prohormones at age 15. i tryed to tell them that creatine is safe when used responsibly, and im a responsbile kid, but they odnt care.

Man that's a drag. Even if creatine is used irresponsibly it is still safe....you'll just have expensive piss. lol
Youcould always print some studies off the internet for them to read. I think Dr. pain wrote some stuff about creatine that is posted on the ironmag home page. You can let tem check it out for themselves. My parents were always cool with it so that was kind of nice. It's not abig deal though. It would help you out but the diet is the important thing. If you don't have a good clean diet supplements are shit anyway. I think it wil be good once you post your diet. Also were is your new split? I couldn't find it in the training forum. Can you post it here or post the link to it? You can just tell your parents that taking creatine is no different than drinking protien shakes. Creatine is found in foods (red meats like steak) but since you excersise you need to make sure you get enough of it, just like protien. And there is no way you can get enough of it with out supplementation, just like the protien. If that doesn't work then just start eating 10lbs of steak and read meat a day. lol. I think they'll get the point then.

Originally posted by P-funk
Man that's a drag. Even if creatine is used irresponsibly it is still safe....you'll just have expensive piss. lol
Youcould always print some studies off the internet for them to read. I think Dr. pain wrote some stuff about creatine that is posted on the ironmag home page. You can let tem check it out for themselves. My parents were always cool with it so that was kind of nice. It's not abig deal though. It would help you out but the diet is the important thing. If you don't have a good clean diet supplements are shit anyway. I think it wil be good once you post your diet. Also were is your new split? I couldn't find it in the training forum. Can you post it here or post the link to it? You can just tell your parents that taking creatine is no different than drinking protien shakes. Creatine is found in foods (red meats like steak) but since you excersise you need to make sure you get enough of it, just like protien. And there is no way you can get enough of it with out supplementation, just like the protien. If that doesn't work then just start eating 10lbs of steak and read meat a day. lol. I think they'll get the point then.

yeah, the other night they let me have red wine. i mean c'mon, alchohol is ok but creatine isn't? wtf? anyways im modifying the split, but ill get it posted up. ive been eating tons of chicken breasts lately, thats good.