T Nation

Football Workout & Diet

Hi, just want to make sure that I’m on track for my goals. I’m 19, weigh 187, 5ft10. I’ve been seriously training for just over 3 months now. I’ve played quite a bit of rugby, got bored of it and am now joining the local American football team, the season doesn’t start for another month or two so i’ve still got some time. My main goals are to lose a little bit of weight, build my strength and increase my explosive strength/speed.

If the numbers seem very precise, that’s because I’m converting it directly from kgs to pounds!

My goals are DL 420, BP 310 Squat 375 by December 1st

Regular Diet
(I take protein shakes with water)

Morning
1 pint water
Multi Vitamin
Antioxidant
200g Alpen with soya milk
Protein shake

Mid morning
Protein shake with fine oats

Pre gym
Creatine Ethyl Ester HCL
Beta Alanine
L Carnitine
Caffine (200g)
Protein shake

I drink between 3-4 pints of water in the gym

Post gym
Creatine Ethyl Ester HCL
Beta Alanine
L Carnitine
Protein shake (doubled up) with lots of fine oats

Mid afternoon
Brown bread sandwich of oven cooked chicken with extra low fat mayonnaise and lettuce with pint of water
Banana / Carrot
Protein Shake

Dinner
Large chicken salad with little or no dressing. Usually extra low fat mayonnaise or extra virgin oil with pint of water.

Pre sleep snack
Natural peanut butter with low fat cottage cheese and a pint of water.

I have a 3 day split that i do twice a week.

Workout

Day 1
5 min warm up
3 sets of 10 wide grip pull ups
Bench press (5-6 sets, between 1-10reps)
Incline dumbell press (3-4 sets )
Squats (6-7 sets, low reps)
Bench 132 to failure, and then 5 more
10 mins stretching (i have really tight lower abs)
Abs. i don’t know the names for them, but they are muscle building excersises not crunches
10-15 mins stretching
15-20 mins CV

Day 2
5 min warm up
3 sets of 10 wide grip pull ups
Clapping press ups (6 sets 3-4 reps)
Hanging snatch (5 sets, 4 reps)
Hanging clean and press (5 sets, 4-5 reps)
Weighted dips (4 sets 10 reps)
10-15 mins stretching
15-20 mins CV

Day 3
5 min warm up
10 mins stretching
Deadlift (6 sets, 1-6 reps)
Weighted lunges (3-4 sets a lot of reps!)
Shoulder press (4 sets 4-10 reps)
10 mins stretching
Abs
10-15 mins stretching
15-20 mins CV

Day off
Interval training

Well… thats pretty much my life in one post!
My lifts are DL 400, BP 264 and squat 290.

Comments and criticism are welcomed!

Thanks

Mark

[quote]MBrewer wrote:
Regular Diet
(I take protein shakes with water)

Morning
1 pint water
Multi Vitamin
Antioxidant
200g Alpen with soya milk
Protein shake

Mid morning
Protein shake with fine oats

Pre gym
Creatine Ethyl Ester HCL
Beta Alanine
L Carnitine
Caffine (200g)
Protein shake

I drink between 3-4 pints of water in the gym

Post gym
Creatine Ethyl Ester HCL
Beta Alanine
L Carnitine
Protein shake (doubled up) with lots of fine oats

Mid afternoon
Brown bread sandwich of oven cooked chicken with extra low fat mayonnaise and lettuce with pint of water
Banana / Carrot
Protein Shake

Dinner
Large chicken salad with little or no dressing. Usually extra low fat mayonnaise or extra virgin oil with pint of water.

Pre sleep snack
Natural peanut butter with low fat cottage cheese and a pint of water.

I have a 3 day split that i do twice a week.
[/quote]

Your workout will not matter so much until you start eating something. I estimate barely 2,000 calories of actual food here.

Eat REAL food. 3 protein shakes a day max, and save one of those for middle of the night.
Tuna, eggs, peanut butter, deli turkey, milk, chicken breast, whatever you can think of to get REAL protein.

Tuna, eggs and chicken are in the salad, milk i have in the morning, you underestimate the size of this salad!

I have a daily intake of roughly 3500 calories a day.

Read this:

http://www.defrancostraining.com/

Thank me later.

[quote]MBrewer wrote:
Tuna, eggs and chicken are in the salad, milk i have in the morning, you underestimate the size of this salad!

I have a daily intake of roughly 3500 calories a day.[/quote]

You should not be having a protein shake with every meal. It’s a supplement. So you use it to get high protein while dieting, and use it as extra when bulking. It is not the staple of your diet. Eat some meat at least 4 times a day.

Lads, thanks for the advice, I’ll adjust my diet accordingly. Hows the workout?