I love football, but I want to look like a bodybuilder also.
I’m going to introduce myself, my name is Logan I’m 15 years of age 6’3 and 230 with a high BF%. I recently started working out just doing arms everyday and legs everday. I recently got a routine created for lifting but It’s not an olympic lifting routine.
HERE IT IS:
Workout
Monday: Chest/Biceps
Bench Press: 7x4
Incline Press: 6x4
DumbBell Flyes: 10x3
Pec Deck: 10x3
Barbell Curl: 10x3
Concentration Curls: 10x3
Hammer Curls: 10x3
Tuesday: Legs/Abs
Leg Extensions: 10x3
Squats: 8x2
Leg Press: 10x3
Stiff Leg Deadlifts: 5x4
Leg Curls: 7x3
Crunches: 100
Reverse Crunches: 100
Wensday: Rest
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Thursday: Back/Calves
Close Grip Pulldowns: 10x3
BB Bent Over Row: 5x4
T-bar Row: 10x2
Seated Cable Rows: 10x3
Standing Calf Raises: 5x4
Standing Calf Raises: 10x3
Friday: Shoulder/Triceps/Abs
Military press: 10x3
Side Lateral DB Raises: 10x3
Upright Row: 10x2
Cable Pressdowns: 10x3
French Press: 5x4
Lying Tricep Extensions: 5x3
I have been doing this for about 1 month and have noticed strength increases and muscle increases as well. I’m wondering if I could stick with this routine for lifting for football or is there any Football lifting routine that will get me higher strength gains but still be able to achieve a BB pyhsique.
If you tell me my nutrtion needs to be good I did a fair amount of research which I will show you what I eat everyday have been doing it for 1 week 1 days:
7:00am(BreakFast)
-Multi-Vitamin
-Lentils[half-cup cooked]-(112 Calories)-(9 Protein)-(20 Carbs)-(0 Fat)
-Oatmeal.1cup cooked-(145 Calories)-(6 Protein)-(25 Carbs)-(2 Fat)
-Peanut butter.1.Tbsp-(95 Calories)-(4 Protein)-(3 Carbs)-(8 Fat)
-Tinned Tuna.In water-(116 Calories)-(25 Protein)-(0 Carbs)-(1 Fat)
-Low-fat yougurt 80oz-(127 Calories)-(13 Protein)-(17 Carbs)-(0 Fat)’
-Egg Large.1whole-(75 Calories)-(6 Protein)-(1 Carbs)-(0 Fat)
TOTAL—(670Calories)-(63 Protein)-(66 Carbs)-(11 Fat)*Everything in grams
9:00am(Meal2)-
-Protein shake.82G-(300 Calories)-(52 Protein)-(22 Carbs)-(2.8 Fat)
-Banana-(109 Calories)-(1 Protein)-(28 Carbs)-(0 Fat)
-Peanut butter.2.Tbsp-(95 Calories)-(4 Protein)-(3 Carbs)-(8 Fat)
TOTAL—(504Calories)-(57 Protein)-(53 Carbs)-(10.8 Fat)*Everything in grams
11:40am(Meal3)
-Skinless chicken breast 3.5oz-(165 Calories)-(31 Protein)-(0 Carbs)-(4 Fat)
-Oatmeal.2cup cooked-(290 Calories)-(12 Protein)-(50 Carbs)-(4 Fat)
-Peanut butter.2.Tbsp-(95 Calories)-(4 Protein)-(3 Carbs)-(8 Fat)
TOTAL—(504Calories)-(47 Protein)-(53 Carbs)-(16 Fat)*Everything in grams
3:40pm(Meal4)
-Kashi Cereal[1cup]-(210 Calories)-(10 Protein)-(38 Carbs)-(3 Fat)
-Tinned Tuna.In water-(116 Calories)-(25 Protein)-(0 Carbs)-(1 Fat)
-Peanut butter.1.Tbsp-(95 Calories)-(4 Protein)-(3 Carbs)-(8 Fat)
TOTAL—(421Calories)-(39 Protein)-(41 Carbs)-(12 Fat)*Everything in grams
4:30(Meal5)
-Potato(approx.7oz)-(220 Calories)-(5 Protein)-(51 Carbs)-(0 Fat)
-Extra Lean minced meat(3.50z)-(263 Calories)-(28 Protein)-(0 Carbs)-(16 Fat)
-Protein shake.41G-(150 Calories)-(26 Protein)-(11 Carbs)-(1.4 Fat)
TOTAL—(633Calories)-(61 Protein)-(62 Carbs)-(17.4 Fat)*Everything in grams
5:40pm-(Off to the gym)
7:00pm-(Post-workout)
-White rice.2cup cooked-(205 Calories)-(4 Protein)-(44 Carbs)-(0 Fat)
-Protein shake.82G-(300 Calories)-(52 Protein)-(22 Carbs)-(2.8 Fat)
TOTAL—(505Calories)-(56 Protein)-(66 Carbs)-(2.8 Fat)*Everything in grams
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DAILY TOTAL(BASE):
TOTAL—(3100 Calories)-(310 Protein)-(319 Carbs)-(68.8 Fat)*Everything in grams
DAILY TOTAL(REAL):
TOTAL—(3237Calories)-(323 Protein)-(341 Carbs)-(70 Fat)*Everything in grams