Ok we are just starting our offseason weightlifting for football. Im going to the gym every other day doing all body parts on these days. But im considering using the one on the site. I want to be about 210 for next season starting august. I weigh aporx. 191 lbs. at the height of 5'7. I have pretty decent muscle mass but I also go a little bit of extra baggage on me but not to much.(stomach/chest). What is the best way that I can get these resutls, Being to lose some of the fat that I have while gaining weight in muscle.I eat alot of food but its alot of junk. I would like to know from your adivce seeing as you all seem to be very helping in ths feild. Thank you and any help would be greatly appreciated.
First, don't eat "alot of junk". Get your diet sorted out. Gaining 20lbs by August is a very attainable goal. However, there will be fat gains that come with the muscle. Pick which you want to do, cut fat or gain muscle, then read everything about whichever you choose in the diet/nutrition forum.
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
Your diet is everything . Without it you are spinning your wheels.
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I think working your whole body every other day is good, stick with it.
You cannot lose fat and gain muscle at the same time, it is simply not possible physiologically!
Start dieting with a goal of increasing your weight each week by 1 pound - no more no less. At this rate it will take you 20 weeks or 5 months to reach 210 lbs. After that, you can start cutting - decreasing your weight 1 pound pr week, which should remove some of your fat while retaining most of your muscle, provided you keep exercising.
And remember: you need around 1 gram of protein pr pound bodyweight a day. So in your case around 200 grams of protein.
Hey, I don't mean to cause problems and follow you around here. But nothing is that cut and dry. Eating an extra 500 calories a day might cause someone to gain a pound, but you cannot determine that 500 X 7 X 20 = 20 pounds of added weight. The metabolism could be bumped up as a result... What I am saying is that things are not that cut and dry in the real world. This works on paper and isn't bad advice, but it won't result in a perfect answer.Originally Posted by akerman
As far as gaining 1 pound no more, no less, well, that would be impossible if you think about it Seriously. But since you have posted twice that gaining or losing more than 1 pound of week is dangorious to health, could you provide some information to that? Link to a few studies. I am skeptical of it.