[quote]StormTheBeach wrote:
Stop doing cardio. It will make it harder to lose weight, make you more injury prone, and completely negate all the positive effects of strength training.
Better cardio options: buy a sled, buy a plate for it, drag that fucking thing for a mile everyday. Also, look into some HIIT on a bike or sprints on the track. For the love of God, stop jogging. Jogging was invented for tiny people with shitty bench presses. Not for people who play sports and want to wreck shit.
If you are truely looking for a life style change, check out the books “Power Eating” and “Nutrient Timing.” They provide some basic diet information and will get you pointed in the right direction.Just like anything in life, knowledge is the key. Read everything (mostly books) you can find on nutrition and get on a time tested program for your strength training. I played college football and the program given to me by the school made me weak as shit and hurt for 3 years. 5/3/1 for football is awesome. So is all of Defranco’s stuff. [/quote]
Many impressive physiques were shredded upon with all types of cardio including steady state.[/quote]
I am sure training and diet had nothing to do with any of those hawt guys. Keep it in your pants.
If you could cook your own food, Anabolic Diet is the way to go, I’ll never go away from it. But since you can’t, just try to adhere to the principles and see what happens. Worst case scenario you’ll lose your bloat.
I think you would perform better with less fat and more strength. I understand you need weight, but you could stand at 270 and be strong as shit, be able to pull for traps, screens, sweeps much better, and be quick as a cat.
You need some fat for football, but from the pic and stats you post, you have more than I think you need. When I was at USC, our linemen tried to aim for around 15% body fat or so, which would put you somewhere at 280-ish.
This assumes you keep the same amount of muscle, drop pure fat, which at the point you currently are, is actually harming you. Fat is good for cushion in football, but you have too much which is making you slower and dragging your conditioning down.
Start to change your diet to smarter food choices, lean protein, wise carb choices and smart fats, and you will automatically drop weight.
I would highly advise against steady state cardio during the season, save this for the off-season. As an offensive lineman, you have no need for an aerobic base whatsoever.
I would also highly advise worshiping bench press, you should not plan on pushing anything while laying flat on your back. You are better off with something like Push Press, where you are pushing while standing on your feet. This has a much better cross-over for football situations, because your entire body will dish out (and absorb) forces and energies more realistic with blocking someone.
Get used to living in a world 3.5 feet off the ground, with a flat back, choppy feet, and acquire a punch that can bruise a fucker so bad, it hurts when he breathes.
[quote]theBird wrote:
Yes, I agree with the other posters; your fat.
Get on a reasonable diet like the warrior diet, and start a proper lifting program such as 531 that you could work into your current training.
Uncle Bird.
tweet[/quote]
5/3/1 is terrible for anyone that is not a recreational lifter or a lower level powerlifter. OP is a football player. So, he needs to train like it.
At least the other posters used the correct “you’re.” Spend less time tweeting to yourself and more time learning your primary language.[/quote]
I disagree about 5/3/1 being terrible for anyone who is above average. Interested to hear your rationale for this, as I’ve seen it work very well for elite and pro level raw lifters.
I do agree with you, however, about the football book though. One of the best training books I’ve ever read.
I think you would perform better with less fat and more strength. I understand you need weight, but you could stand at 270 and be strong as shit, be able to pull for traps, screens, sweeps much better, and be quick as a cat.
You need some fat for football, but from the pic and stats you post, you have more than I think you need. When I was at USC, our linemen tried to aim for around 15% body fat or so, which would put you somewhere at 280-ish.
This assumes you keep the same amount of muscle, drop pure fat, which at the point you currently are, is actually harming you. Fat is good for cushion in football, but you have too much which is making you slower and dragging your conditioning down.
Start to change your diet to smarter food choices, lean protein, wise carb choices and smart fats, and you will automatically drop weight.
[/quote]
What years were you at USC?
I think you would perform better with less fat and more strength. I understand you need weight, but you could stand at 270 and be strong as shit, be able to pull for traps, screens, sweeps much better, and be quick as a cat.
You need some fat for football, but from the pic and stats you post, you have more than I think you need. When I was at USC, our linemen tried to aim for around 15% body fat or so, which would put you somewhere at 280-ish.
This assumes you keep the same amount of muscle, drop pure fat, which at the point you currently are, is actually harming you. Fat is good for cushion in football, but you have too much which is making you slower and dragging your conditioning down.
Start to change your diet to smarter food choices, lean protein, wise carb choices and smart fats, and you will automatically drop weight.
[/quote]
What years were you at USC?[/quote]
The main thing i have noticed in college and as an athlete is that the food options are there even in a dining hall. For breakfast you have access to eggs, which is pretty much all you need. Eat lots of eggs and some ww toast, when you leave for class grab a bagel or english muffin with peanut butter. Then lunch is easy, make a sandwich, im guessing theres deli meat and just tripple meat a sandwich on ww bread and avoid fries and foods like that. If theres a salad bar load the sandwich up with lettuce and tomato and avoid cheese.
Then at dinner im guessing they have some kind of protein, whether it be chicken breast or steak sometimes even fish. Just load up on protein and veggies. Now outside of the dining hall your going to have to drop a little cash on protein powder, if you can afford a weight gainer then great, have that around your workouts if you cant afford one then just get straight whey and use milk instead of water. Im guessing you have strength coach so hit your workouts hard with him/her and try and work on your plan with them.
Most coaches are happy to help if you show dedication and an understanding of what you need. Like stated by others push press and cleans are going to be great, help with athleticism as well as the eccentric component is going to mimic getting hit more than any other lifts in the gym and are going to help train your body from the ground up. Fuck steady state cardio, your a linemen you move 5 yards a play at tops, Shuttles are going to be your best friend. Speed is what you want at all times, HIIT hurts like a mother fucker but its going to help you keep the muscle you’re trying so desperately to gain.
Shugart post all kinds of conditioning ideas so check them out. My advice is to stick with something, you’re not going to see changes over night so be disciplined and keeping eating, cutting calories is not going to help you in the long run, you will just have to start to cut more and more and more to keep losing just try and build muscle and eat healthy and the fat will go. I was 6’2" 260 in high school and around +30% body fat, now im down at 210-215 and lean and all of my lifts have doubled. It took me years but i am much happier and a much better athlete than i was then.
Just devote yourself to it and dont fall prey to all the people giving you shit about eating the same thing all the time. People are critical of discipline because they cant do what you’re doing so they will try to make you fail to make themselves feel better. Change yourself and you wont regret it, and changing these habits now will help you in the future when college is over and you are living on you’re own. I want to see you succeed because i was able to do it and it has been one of the greatest accomplishments of my life, hope the same for you
It sucks to hear but yes- you are WELL above 23% and probably more like 35+%. If you have a 49" waist that is just not healthy. I would seriously drop some weight. Cut out all bad carbs first! I mean no sugar, no pasta, no cereals, no pop tarts etc… I talked to a guy yesterday at the gym and he asked me how to get lean.
His diet consisted of post workout pop tarts, a bowl of cereal at night before bed,sandwiches during the day etc., basically the worst crap you can possibly eat then wonders why you are not lean. Think chicken, rice and sweet potatoes. Every college meal halls have options for salad and chicken etc…