fat loss/muscle gain program

[thepostman]

I need some suggestions for a complete diet/exercise/lifting program that would help me cut fat and increase my strength before next football seaon, which starts in June. My stats are:

Age:18
Weight: 280
Height: 6'1
BF% - 33%

I have not been lifting hard for very long, so i have a long way to go in 5 months. My goal is to cut about 30lbs of fat and increase my main lifts by at least that much. Hopefully i will end up at about 240, maybe less. I play center so the extra mobility and strength would really help me out. Also, what supplements should i take? (I am assuming a good whey protein and creatine) I was possibly thinking about trying some orals, but i would really like to reach my natural limits before i go messing with that stuff. Any info you guys could share would be helpful.

 

[thepostman]

IM DEAD SEXY! AND YOU ARE JUST CRAP!

...what are you laughing at!

HEY! QUIT IT!

 

[DirkMoneyshot]

No Steroids first off:

Diet: 450g Protein
275g Carbs
50g Fat

3,350 kcals (It is a lot of protein but if you want to add any muscle while trying to strip away this fat you will have to get 450g)

Cardio: 30 min - 5x / week (Add 5 min Every 2 weeks)

After about 12 weeks you'll be at 1 hour cardio daily, you can then procede to drop your kcals down.

I would drop 25g Carbs every 2 weeks. You'll be feeling tired but after your 5 months of pain you can reintroduce carbs back into your diet while lowering your protein.

At your age concentrate on getting your food in: Its expensive and supplements will not be that much benefit right now.

I would suggest a Multivitamin and thats about it:

 

[0nyx]

280 lbs at age 18 .. im impressed ... what position do you play (if you dont mind me askin) i love football . because of my smaller size i have few options though ...

 

[thepostman]

Heh, i play center and HOPEFULLY d-line!!! That is one of the reasons i want to lose some weight, so i can get the snap off quicker and be able to catch those skinny bastards at second level =P. Also, much of that 280lbs is fat. I bench about 230 (lmao), squat a good 370, and my clean needs much improvement, thats all im going to say.

-

Oh, how will i be able to even APPROACH 450g or protein without supplementing it? That is a lot of chicken breast! Do you think i will be able to drop that much if i follow the plan?

 

[shredded]

You will definantly be able to drop that much if you follow a strick diet and train your ass off. Those days when you say "oh I don't feel like going to the gym today" are over. Go work your ass off. Also follow a diet, don't slip and you will have no problem working of that extra fat. DISCIPLINE!!!!!

 

[thepostman]

Heh like we say on our team, PTP (Pay the Price). Thats what its all about. I couldnt think of a better bunch of people to work my ass off for, well, including myself. Just got back from the gym (about a week into lifting every day again) and my lifts are starting to go back up even though i ran out of creatine. Anyway, thanks for the help and i will make sure to check in regularly, if you guys dont mind responding that much lol.

 

[DirkMoneyshot]

I don't consider "Protein Powder" a supplement. Supplements in my opinion are things like glutamine, creatine, andro products.

Use a nice Whey Protein. "Isopure Zerocarb" is my choice for clients.


Aim for 75g Protein / meal (6 meals / day).


Half of your protein should come from "Protein Powder"

I know its a lot but for the little time you have you have to use extreme measures.

 

[0nyx]

wanna hear something funny ...
when i was in the mfl .. football league where i live..

coach put me center... best center in the league too .. i was shocked.. i was really light (but strong) . still, strenght aside... why center lol ... next year i got safety though

i hope u lose that weight bro.. get some explosive "chop blocks" goin on lol

 

[thepostman]

anything else?

 

[bigdaddy22]

Dirk knows what he is talking about, you deffinately need to increase your protein intake if you want to have a chance of losing all that weight. Protein powder is a must, and you need to learn to drink those shakes religiously otherwise there is NO way you are going to take in 450g of protein. DEDICATION and DISCIPLINE are the key