Alright so im 17years old almost 18.. 5'10 212 lbs ..The picture is of me . So you be the judge.. Im about 17.7% bodyfat.. Very strong for my age.. never taken supplament othe rthen Whey and El Glutamine.. BUt im a fullback and playing in college.. COach wants me to lost 3-5% bodyfat and then GAIN 4-8 pounds..I eat a lott and a lott of the right things..
 
Ive never had to lose weight for football its always been about bulking so i feel kinda lost.. any one please help.. WHAT CAN I DO.. im Desperate..I wanna be the very best i Can im not afraid of hard work


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Add some cardio to your routine if you haven't already, and if you have step it up, I'd do it 3-4 times a week. One supplement I'd recommend, that is if you're considering taking one, is L-carnitine. It releases stored body fat into the system for energy. It's found in red meats and dairy, but its just easier to pick up a bottle at the sup store for fairly cheap, and it's supposed to work quite fast, talking pounds a day. I myself have just started and already am notice a tightening.

For college football as a fullback I would work a lot of legs and cardio. Do 2 days of squats. 1 day of just high reps, and the other day of heavy sets. Fullbacks in college need to be very powerful in the legs and very quick also.

are u sure ure not 30? lol wow u look older than me and ppl say i look old for my age >.< haha

defineatly work on your speed. you look like you have the perfect upper body to be able to block people and shed blocks nicely. but football has gotten to be a fast paced game now. and i meen you should try to get as fast as possible because a big fast guy is a rare find and u already got the strength part down so all you need to do is squat and do plyo's (as i think ironraider has already mentioned)

have you considered HIIT training?

ok as a former college/pro football player and former college and current high school coach, WHY DOES YOU COACH WANT YOU TO CUT DOWN TO 5% BODYFAT??
 
Bodyfat doesnt mean Jack if you can still run and move.  Continue to do Olympic lifts (cleans, snatch, push press).  If you are not as "mobile" as you want to be or the coach thinks you are slower than you should be, then you need to work on your flexibiltiy.  Heck, i want my Fullback to be a muscular strong brahma bull that can tear through the line and block a LB!!  Also, less Bodyfat can lead to more injury.  having a little bit of body fat is needed in football.  It helps to cushion the muscles from all the abuse your body takes during a season. 
 
I would really run enough to get into shape for camp.  too many freshman come in and all they did was lift and they are out of shape for all the windsprints coaches make them do.  Continue to run sprints, and doing plyos to make you more explosive. 
 
Dont worry about what you "weigh" or your bodyfat.  Just build up your endurance and continue to do explosive lifts!!

I played DI ball - a FB no less - here are some tips:
 
1. The Bear - google John Davies and strength and conditioning
 
2. 16X110 - on the field, preferably on grass, in under 15 seconds each, standing 45 second rest - if you can't do this with relative ease, you have no business playing college ball - in fact, you should be able to do between 18-20 without even thinking about losing your lunch.  Train like you're running with the Skill guys. 
 
3.  Cleans, snatches (not that kind of snatch, tuff guy)
 
4. I wouldn't worry about your weight as much as your ability to take punishment - what i'm really saying is work on your conditioning.  Your S&C coaches will take care of the rest when you get to camp in terms of a regimen - but get to camp in shape (take my 16X110's suggestion seriously) and ready to go physically, but more importantly, mentally. 
 
5.  And remember to study. 
 
Best of luck.

damn thats intense, do you think they should be done alone? or done after your football workout? That would have to be my first workout too. I dont know if i would have anything left for a second workout. That is major endurance training.

Losing that BF will make him faster.  You do need bf but at 17 he has some room to lose. I would get to about 13%.  That should get you noticably faster.  why would you want to carry around uneccesary weight.  that's like running aroun with dumbells or plates in your pants while playing.  just keep eating clean you will gain mass and you bf will lower and you will gain weight.

One thing I would never do is let your college football coach see that picture of you doing bicep curls. Anybody who has played D-1 athletics will know what I am talking about. Or, you can just do them in front of your strength and conditioning coach and see what happens.

ORIGINAL: Baseball22

One thing I would never do is let your college football coach see that picture of you doing bicep curls. Anybody who has played D-1 athletics will know what I am talking about. Or, you can just do them in front of your strength and conditioning coach and see what happens.

Why???

biceps are unneccessary for football plus they are such a small muscle.
for my college football work out we do biceps maybe once a week.
 
the big groups chest, back, legs, calves, triceps

My sugestion for cardio would be sprint intervals, espcially if you are playing football in college. bulldog88 had a great plan there for you to follow. One of the big things that is different between high school and college is the speed at which the game is played. You have to be able to run, it doesnt matter how strong you are if you cant move you will not play.

Good luck what school you going to? I still train wiht my highschool football training partner sucks though hes going to play in college and im not