From: 6’1 230lbs
To: 6’2 271lbs
I gained some unwanted fat, i know…i’m cutting it off now, so i can get faster for football. Hopefully get the 4.98 40 yard-dash down to a 4.8. Constructive criticism anyone?
O, and i’m 17 years old.
Not bad bulk you gained an inch also that helps, how long did it take you? Your after a performance build though, so just make sure your strength and speed is up. As lineman-which im guessing you are- its fine to have bit more body fat as long as your still quick and strong.
Age doesn’t matter really.
You gave no goals so don’t know what you want, and very little info-on diet and routine.
[quote]shizen wrote:
Not bad bulk you gained an inch also that helps, how long did it take you? Your after a performance build though, so just make sure your strength and speed is up. As lineman-which im guessing you are- its fine to have bit more body fat as long as your still quick and strong.
Age doesn’t matter really.
You gave no goals so don’t know what you want, and very little info-on diet and routine. [/quote]
Well this bulk took me about 6 months.
It was to gain weight for football during the off-season. I just wanted to get bigger, faster and stronger.
I ate 5-6 meals a day, high protein and calories, obviously, but also ate loads of peanut butter which did not help the BF%, haha. Chicken 5-6 days a week, turkey sandwiches, the main protein foods. And i did all of this for football.
I lifted 3-4 days a week, i usually went, squat monday and all lower body. Then wensday i would do bench and upper-body. And fridays i would deadlift and do hamstrings and agility work. On saturdays when i would go in, it would be more of a body-weight training day, push-ups and pull-ups, tons of core, and endurance training. Circuit training mixed in. I tried to mix up my lifts by using DB’s, chains, bands, and more DB’s.
I went from a 5.15 40, to a 4.98. I increased my vertical jump from 23" to 27", and i improved my pro agility time from 4.75 seconds to 4.67 seconds.
My lifts:
Before:
Squat: 275 (parallel)
Deadlift: 315
Bench: 295
After:
Squat: 365 (parallel)
Deadlift: 415
Bench: 365
Obviously my legs need some work. haha.
for someone weighing 271, your numbers are not that impressive.
[quote]KingMike wrote:
shizen wrote:
Not bad bulk you gained an inch also that helps, how long did it take you? Your after a performance build though, so just make sure your strength and speed is up. As lineman-which im guessing you are- its fine to have bit more body fat as long as your still quick and strong.
Age doesn’t matter really.
You gave no goals so don’t know what you want, and very little info-on diet and routine.
Well this bulk took me about 6 months.
It was to gain weight for football during the off-season. I just wanted to get bigger, faster and stronger.
I ate 5-6 meals a day, high protein and calories, obviously, but also ate loads of peanut butter which did not help the BF%, haha. Chicken 5-6 days a week, turkey sandwiches, the main protein foods. And i did all of this for football.
I lifted 3-4 days a week, i usually went, squat monday and all lower body. Then wensday i would do bench and upper-body. And fridays i would deadlift and do hamstrings and agility work. On saturdays when i would go in, it would be more of a body-weight training day, push-ups and pull-ups, tons of core, and endurance training. Circuit training mixed in. I tried to mix up my lifts by using DB’s, chains, bands, and more DB’s.
I went from a 5.15 40, to a 4.98. I increased my vertical jump from 23" to 27", and i improved my pro agility time from 4.75 seconds to 4.67 seconds.
My lifts:
Before:
Squat: 275 (parallel)
Deadlift: 315
Bench: 295
After:
Squat: 365 (parallel)
Deadlift: 415
Bench: 365
Obviously my legs need some work. haha.
[/quote]
You should be doing more Olympic Lifting, its will get you faster off the ball-which is the most important- and more explosive on the first hit. Maybe some lifting videos also, your form could be off causing you not to hit your full potential.
Why are you not so much stronger than that? I’m in the 190’s and my stats are far surpassed that. Are you strength training?
[quote]shizen wrote:
You should be doing more Olympic Lifting, its will get you faster off the ball-which is the most important- and more explosive on the first hit. Maybe some lifting videos also, your form could be off causing you not to hit your full potential.
[/quote]
Definately, i am going to start cleaning, snatching, etc. once i get my flexibility down. Your supposed to end up while cleaning, power cleaning, etc, with your elbows up (as you already know probably), but i cant do it. I dont have the flexibility in my arms. Any advice on that?
[quote]sed26 wrote:
Why are you not so much stronger than that? I’m in the 190’s and my stats are far surpassed that. Are you strength training?[/quote]
I Have been seriously training for like 8-9 months. I did not know what a proper diet was, how to train, or even what a trapezius was until about 9 months ago. So thats why my lifts are not very great right now.
You’re 17, you have some time. Your numbers are good enough as a base that by the time you reach your early 20s you should be very strong. Keep working hard.
[quote]dhuge67 wrote:
You’re 17, you have some time. Your numbers are good enough as a base that by the time you reach your early 20s you should be very strong. Keep working hard.[/quote]
thanks man! Il keep at it. I think when i play college in football (im a senior in high school now), that will probably help a little with the strength.