New & In Need of Help

[Mavrick]

Not exactly sure where to start but 15, 6'2 and 240lb, played J.V.(9thgrade) football and want to play varstiy next year badly, I found that I was physically stronger and faste than most as lineman, but had trouble in distance running and would like to drop off a good bit of fat while still gaining muscle mass at same time, what kind of workouts should I be focusing in and how should i shape my diet to help me? and i read all of the articals that littleamazon posted for Vox who was a wrestler, but..needless to say..i didnt understand most of what was being stated all that much, but mainly right now just looking for a cutting plan and workout plan any kind of suggestions?

edit---
Is it bad that i drink an extreme amount of un-sweet tea? and should i cut back on that?

[littleamazon]

[ QUOTE ]
Not exactly sure where to start but 15, 6'2 and 240lb, played J.V.(9thgrade) football and want to play varstiy next year badly, I found that I was physically stronger and faste than most as lineman, but had trouble in distance running and would like to drop off a good bit of fat while still gaining muscle mass at same time, what kind of workouts should I be focusing in and how should i shape my diet to help me? and i read all of the articals that littleamazon posted for Vox who was a wrestler, but..needless to say..i didnt understand most of what was being stated all that much, but mainly right now just looking for a cutting plan and workout plan any kind of suggestions?

edit---
Is it bad that i drink an extreme amount of un-sweet tea? and should i cut back on that?

[/ QUOTE ]

Well, the 13 fat burning diet and workouts are good starting points for a cut.

What is it that you don't understand on the articles? We all have a lot to learn in the beginning. I was confused too one.

What you first need to know is:

1) You need to take a PWO shake after every weight training session to replinish lost glycogen, aid muscle recovery and prevent muscle loss.

2) You need to eat every 2-3 hrs a day.
3) First meal of the day, pre-workout meal and pwo shake are the only meals that don't contain fat. All others contain fat, carbs and protein.
4) You need to make sure that together with your diet, you take supplements, as listed on the 13 week fat burning diet.
5) You must increase your water intake to stay hydrated.
6) Cardio is a key factor on fat loss and overall conditioning, so you should do it at 65% V02 Max for 30 -60 min. Calculate your max heart rate. check what your 78.6-80% of that number is..that is the number for 65% Vo 2 Max.
7) Fruit is not allowed on a cut, so decrease fruit intake if you are eating it. We want to leave the sugar spike for the PWO shake.

Now, I could go on and on and on BUT my advice is, read at least the Window of Opportunity article AND the 13 week fat burning diet. Do a search of what you have a question of. If no answer, then post. Now, we can't make your diet for you..you need to assess your nutritional needs intakes and such.

For an idea on what to eat, check the bodybuilder's grocery list:

http://www.abcbodybuilding.com/forum...&page=0#854196

Amazon

[Mavrick]

Thanks, but most of the stuff i didnt understand was the diffrent things like glycogen, but rest of ur advice makes sence...cept the PWO shake, where do i get that? and eating every 2-3 hours...school kinda ruins that for me, on fall break right now, only reason i can even post right now, and im not at my house from 6am-6pm becasue of the lovely school and football, i drink about a gallon of water a day or more, get plently of cardio at practice running sprints etc. dont eat fruit..

4) You need to make sure that together with your diet, you take supplements,

ive got no idea where to buy supplements...

[Mavrick]

but is drinking alot of unsweet tea a problem?

[littleamazon]

Read this article:
http://www.abcbodybuilding.com/howto...eyourself2.php

After that reading above, use this spreadsheet to assess where you are:

http://www.abcbodybuilding.com/selfanalysissheet.php

Well, there are a lot of members on this site that go to school and still plan on how to have all their meals. There are also people here with two jobs and family who plan for this everyday. You could create a thread on the nutrition forum asking for help on setting up meals for school..

The PWO shake you need to make yourself after crunching the numbers for your specific amounts:

http://www.abcbodybuilding.com/windowofopportunity.php

If you have question about this, go to the search, type PWO shake and search within 1 year.

Running sprints is not the same as 30-60 min at 65% V02 Max.
Well, for one, when your read the 13 week fat burning diet, you will be shown what supplements you need. Rite aid or any other store has supplements on sale all the time. Just make suret that they are high quality supplements.

If you do a search on supplements on the last year, you will find a lot of posts.

Depends on what kind of tea you are drinking. Green tea is encouraged and recommended on this site. Many use Splenda as sweetener.

Hope this helps.

Amazon

[Mavrick]

thanks amazon, seems like this will help unfortold amounts

[littleamazon]

[ QUOTE ]
thanks amazon, seems like this will help unfortold amounts

[/ QUOTE ]

Anytime!

Amazon

[Hooah101]

whats up bro!

[ryancostill]

Good luck with acheiving your goals. Amazon is right, the 13 weeks program (diet and workouts) is excellent. I, and many other members, have had great results with it.

[Anthony Lapham]

Hi welcome to ABC ....