best way to put on size

[theincredible1]

Im 6'1 205.. I allowed myself to put on some weight because I got sick after last year football season.. i got redshirted and decided to hit the juice... Im looking for a great workout plan to get big while losing some fat.. I play college football, D-2 to be exact.. I have probably around 15% body fat maybe a little more.. Im really wanting to get to be about 6'1 235 and about 10% body fat.. any great workout plans to help me.. thanks

 

[Suareezay]

Im looking for a great workout plan to get big while losing some fat..

the best way to put on size is to forget about the second part of that sentence.

eat 1.5x your bodyweight in protein, 2-3x carbs, and .5x fat. use as a starting point and adjust calories as needed (add more if youre not gaining weight). if youre playing college ball, youll probably need even more carbs than that.

train low volume (no more than 3 working sets per movement), high intensity. think 3x per week training. push/legs/pull split - meaning pushing movements (chest, shoulder tris) monday, legs wednesday, pulling movements (back, bis) friday. get progressively stronger in each movement over time.

get plenty of rest/sleep. deload every once in a while. depending on a multitude of factors, this could be anywhere from every 4 - 12 weeks.

thats it. the rest is just details.

 

[theincredible1]

I created a new diet heres what it will look like.. tell me if this is fine..

breakfast- 5 eggs (2 with yolk), 1/2 cup oatmeal, 3 slices turkey bacon, flax seed, fish oil

lunch- school lunches

pre-workout- 25 grams whey protein, tuna

post workout- 50 grams whey protein, flax seed, fish oil

dinner- chicken breast, tuna, turkey, veggies

last meal- veggies, nuts

 

[Suareezay]

"2-3x your body weight in carbs."

for you that would be 205x2-3, which would be 410-615g of carbs. trying to gain weight on top of playing college ball is going to require lots and lots of carbs, especially around training/practice.

the diet you laid out has about 80g of carbs, tops. (30 from oats + 50 im guessing from a sandwhich or pasta at lunch - school lunches tend to be pretty carb heavy). best case scenario this is about 20% of the carbs you would need.

"1.5x your bodyweight in protein"

205 x 1.5 = 310g of protein you would need.

your laid out diet has about 230, which is still doable assuming a high enough carb/fat level.

your fat intake may be sufficient; youre getting in plenty of flax and fish oil, as well as nuts. you could always eat more whole eggs. youre going to want to get in about 90-110g of fat.

the diet you laid out is probably about half the total calories someone of your size would need to gain weight.

 

[theincredible1]

how would you fix my diet.. i realize what your saying now.. that definitely looks like a pretty heavy cutting diet.. haha.. what should my diet look like... if you could please put it in the form i did by meals of the day.. realize that I cant eat between breakfast and lunch however as I will be in class.

 

[Suareezay]

trying not to deviate from your original diet too much:

breakfast- 5 whole eggs, 100g carbs (oatmeal, cereal, bagels, toast is fine), 3 slices turkey bacon, fish oil

lunch- school lunches (just eat whatever high protein, moderate carbs, moderate fat you can)

pre-workout- 50g whey, 100g carbs, fruit

post workout- 50 whey, 100g carbs, fruit

dinner- chicken/tuna/turkey/beef/fish/whatever + 50g carbs + veggies

last meal- 1-2 cups cottage cheese + nuts

granted this is just a rough guide, it will put you in the right ballpark for all your macros . protein intake is higher than you originally outlined - both from increased protein sources as well as tag-a-long protein youll get from your carb sources. fat intake was never a problem with your original diet (depening on amounts) but i got rid of the flax since fish oil is a superior source and too much flax can cause problems. this diet also isnt set in stone, its a working model. if you find youre losing weight or not gaining, youll need to eat more. if youre gaining weight too fast (which i doubt will be the case) you eat less. youll have to figure that out on your own and tweak from there.

remember, youre an already big boy whos trying to get even bigger - you need to eat. your maintence calories are somewhere near 3,000. in order to grow youre going to have to eat about 500+ calories on top of that (depending). With what I assuming are hours-long, pretty brutal football practices, that number increases even more. I wouldnt be surprised if you needed upwards of 4000+ calories to actually gain weight with that level of activity.

if taking in that much food becomes a problem, theres always fast food, and weightgainer shakes (think protein powder + ground oatmeal + olive oil. a lot of easy calories).

 

[theincredible1]

wow, i didnt know you guys were bf and bf. No wonder ur ganging up on me in my thread, do u sit next to eachother in bed with your laptops giggling about how ur fucking up my thread?

thats exactly what we do..

 

[Suareezay]

wow, i didnt know you guys were bf and bf. No wonder ur ganging up on me in my thread, do u sit next to eachother in bed with your laptops giggling about how ur fucking up my thread?

you take the tubes way too seriously. i was just giving you a hard time for starting a log in the diet section, instead of the log section.

 

[pineapple]

Im 6'1 205.. I allowed myself to put on some weight because I got sick after last year football season.. i got redshirted and decided to hit the juice... Im looking for a great workout plan to get big while losing some fat.. I play college football, D-2 to be exact.. I have probably around 15% body fat maybe a little more.. Im really wanting to get to be about 6'1 235 and about 10% body fat.. any great workout plans to help me.. thanks

This is how you do it:

Consistency
Time
Proper workout
Diet

I'd rate consistency as number one. If you dont have that, nothing else matters.