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Mass - 2/19/2007 12:28:57 PM

lancerfootball47

Posts: 6
Joined: 2/19/2007
Status: offline

Hey everyone,
Let me start of by saying i am a freshman in highschool and weight 200 pounds. My problem is i do not look 200 punds i look like 185 and i need to get big for football. I dont get it because i am getting very strong on my football powerlifting workout but not bigger. The varsity coaches are plannign to move me up to varsity for linebacker but only if i get bigger. Im looking to be like 215 by next august. I dont really want to be cut or anythin i just wanna be buff. I read somewere that this would be an ideal time to start taking supplements bc mt lack of results. Any ideas would be greatly appreciated.

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RE: Mass - 2/19/2007 3:30:34 PM

joey0

Posts: 670
Joined: 7/8/2006
Status: offline

well first of all what is your diet like right now? also you might want to know that the "feedback and suggestions" forum is actually meant for feedback about this site to the admin (Marc David), lol.

_____________________________

17 yrs 5'7'' 186 lbs
Bench - 240x1
Deadlift - 335x1
Squat - 285x1 (estimate)

(in reply to lancerfootball47)

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RE: Mass - 2/19/2007 4:39:48 PM

lancerfootball47

Posts: 6
Joined: 2/19/2007
Status: offline

Ha my bad. Anyways mourning i have oatmeal, orange juice, and a bannana. Lunch i have turkey sandwich on wheat and lettuce, water, apple, carrots. Then i work out from 3:20 to about 4:15 after school. Then supper i usualy have either chicken and rice or chicken salad or pasta and tomato sauce( I live in a very Italian family so i usually have alot of olive oil and bread).Alot of high protein foods. I also take Omega 3 and Lysine in the mourning after breakfast. And i realize that i should be eating more but im in high school and i only have a chance to eat at most three meals a day.

< Message edited by lancerfootball47 -- 2/20/2007 3:27:01 PM >

_____________________________

"I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious". -Vince Lombardi-

(in reply to joey0)

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RE: Mass - 2/21/2007 1:55:19 PM

duke

Posts: 28
Joined: 2/20/2007
Status: offline

i had almost the exact same problem as you have less than i year ago. i play for a high school in maryland that recently made a state playoff run. the defense the my team uses can have a smaller linebacker. my freshman year i was 152 and about 12% body fat. i begin eating a new diet

1. breakfast 5 egg whites, two pieces of toast, 1 glass of oj, and a glass of milk(15-whole)
2. snack- bannana
3. lunch- 2 turkey sandwiches, apple, gatorade or juice. buy a milk in the lunch line and bring a shaker bottle to school. put a scoop or two of whey protein in a ziplock bag and mix to drink in the periods after lunch.
4. lift
5. post- can of lunch or some high protein low fat meal
6. dinner- lots of protein and a good amount of pasta, luckily your italian, milk
7. before bed- cottage cheese or some other type of slow digesting protein aka. casein protein powder

lifting
monday pull day-
1. bench press or dumbell press 1x10 1x8 1x6 3x3 1x3+
2. incline bench press 3x5
3. tricep pressdown 3x5
4. skullcrushers 3x5
5. ab work; 200 crunches or 4 minutes of doing the plank

tuesday leg day
1. squat 1x10 1x8 1x6 3x3 1x3+
2. leg extension 3x5
3. lying leg curl 3x5
4. romainian deadlift 3x5
5. power clean 4x4

thursday pull day
1. deadlift 1x10 1x8 1x6 3x3 1x3+
2. bend over rows 3x5
3. lat puldown 3x5
4. pull up 3xfailure
5. ab work; do what you want

friday shoulders/neck day
1. dumbell shoulder press 1x10 1x8 1x6 3x3 1x3+
2. upright roxs 3x5
3. barbell shoulder press 3x5
4. power cleans

coming into my sophmore year after doing this diet and lifting plan i weighed 178 and was around 8% body fat. make sure you going full out on your lifts and not half assing it. another thing when your eating try to eat all your foods and only after you done eating drink something. you want to get all the nutrients in you before you get to full to eat any more. if you have questions just message me.

age-15
weight-181
bodyfat- 8%
bench- 265
squat- 395
deadlift- 505
power clean- 245 3x

(in reply to lancerfootball47)

Post #: 4

RE: Mass - 4/9/2007 3:36:37 AM

mrleewelsh