Focus more on your lifting than your weight right now. Aim for the next 5lbs or so on the bar each week.
If you raise calories before your body demands it (i.e. lifting heavier and heavier weights), you’ll just get softer (gains in fat will outweigh muscle gains). This is likely the reason why you still look un-developed muscle-wise, because the 25lbs weight gain was mostly fat?
Eat enough to feel satisfied, but not over-stuffed…not if you really are close to 18% bodyfat. If you ARE 16-18% bf (how did you measure?), then an extra 5-10lbs would be the limit before concentrating on a little fat trim.
Also, keep the protein high. That’s one of the “secrets” to lean gains and strength gains without too much additional fat. So yeah, if you do want to put a little weight on, throw in a few extra protein shakes. While gaining strength/size, 1.5g of protein per lb in leanish bodyweight is good - so for yourself, it’ll be somewhere between 200-240g/day
Once again, I would stress not majorly bulking at this point, depending on actual bodyfat/pictures, and just eat over maintenance (plenty protein), while keeping the intensity high in the gym (beat PR’s each week)[/quote]
i estimated my bf through wat a mate got in my PE class where half my class did the bf test he got 12, most of my fat is around the oblique lower ab region, my arms have pretty much no fat
i do look a lot bigger then i was through only gaining about 20-25 lbs, gets mentioned all the time
another big question ive got is, i torn my calf muscle (i would be alil more discrete with wat muscle but ive forgotten wat its called) in football on sunday
now i thought this may be because of a lack of muscle in the calf compared to my quads/hamstrings
i seem to strain my trap fairly often too
would they just be muscle imbalances?
also should i be thinking of doing a different workout routine during football season because of the stress it puts on my body, and do bill starr’s 5x5 during the off season for rapid gains?
i could gain alot more weight if i didn’t have the mass amount of cardio through football
i may just eat regular amounts per day (3 meals, 2-3 snacks) with alot of milk for the beneficial protein, calcium and fat in it
i will also probally aim to get my lifts up to wat was mentioned above
2x BW deadlifts, 1.5x BW squats, 1x BW Bench and .75x Bw shoulder press
everything is started to get there slowly
thanks to everyone for the feed back and if i could get some more help on my routine during football season question it would be much appreciated
Additional Info: Australian Football League for those who don’t know is pretty much like being a Receiver, the man who defends against the Receiver and the kicker in one
aka a lot of running, kicking, tackling and prevention of your opponent getting the ball
(only mentioned this to any american who didn’t have a clue wat football i was talking about and also to help with a routine u guys would get me to do during the football season)
i’d strongly recommend you buy a book written by a strength and conditioning coach called Michael Boyle. Its called functional training for athletes. As far as sports specific training and to help with your football i think this would really help. Just a tip