How to get bigger (inside)
Now im really new to the forum but I have noticed a ton of people wanting to get bigger and lift weights more than i practice because to me if your not in shape to play and not the best you can be when the season rolls back around your wasting time. now I didnt write this im simply trying to help some of you guys out that are new to weight lifting and dieting. i would not recommend this for anyone under 15, if your 14 and under you should only being doing minimal weight lifting with more of an emphasis on agility and speed. but for the older guys looking to bulk up here's a good plan. hope you enjoy.
Meal Plan
Meal One Calories Carbs Protein Fat
2 egg whites 24 0 7 0
1 whole egg 72 0 6 10
Instant oatmeal 176 36 4 2
10 oz nonfat yogurt 146 25 10 0
1 banana 90 23 1 0
8 oz Milk 166 12 9 2
8 oz orange juice 54 14 1 0
TOTAL 728 110 38 14
Meal Two Calories Carbs Protein Fat
1 1/4 cups Vector 275 52 13 3
120 g tuna 100 0 25 1
8 oz milk 166 12 9 2
8 oz orange juice 54 14 1 0
TOTAL 595 78 48 6
Meal Three Calories Carbs Protein Fat
85 g spaghetti noodles 301 63 10 1
1 tuna sandwich 153 2 26 6
1 bran muffin 146 27 4 3
16 oz orange juice 218 48 1 1
TOTAL 818 140 41 11
Meal Four (pre-workout) Calories Carbs Protein Fat
1 bran muffin 146 27 4 3
1 banana 90 23 1 0
8 oz orange juice 54 14 1 0
TOTAL 290 64 6 3
Meal Five (post-workout) Calories Carbs Protein Fat
What ever is cooked -- -- -- --
2 protein shakes 214 5 46 1
8 oz milk 166 12 9 2
8 oz orange juice 54 14 1 0
1 apple 50 13 1 1
16 oz milk 332 24 18 4
16 oz orange juice 108 28 2 0
TOTAL 704 + 70 + 67 + 6 +
Meal Six Calories Carbs Protein Fat
1 protein shake 107 2 23 1
1 apple 50 13 1 1
8 oz milk 166 12 9 2
8 oz orange juice 54 14 1 0
TOTAL 377 41 34 4
DAILY TOTALS 3512 + 393 + 234 + 44 +
Monday - Quads, Hamstrings, Calves
(Warmup with squats or leg presses)
Barbell Squat - Pyramid sets
Leg Presses - 5 Pyramid sets
Seated Calf Raise - 3 sets of 15 reps
Leg Curls - 4 sets of 8 reps
Leg Extension - 4 sets of 8 reps
Standing Calf Raise - 3 sets of 12 reps
Every Second Week:
Front Kick - 2 sets of 15 reps each
Abduction (outside leg) - 2 sets of 15 reps each
Tuesday - Back, Shoulders, Traps, Abs
*Warmup with dumbbell presses*
Dumbbell Presses - 3 sets of 8 reps
Military Press - 3 sets of 6-8 reps
Dead-lift - 3 sets of 10 reps
Wide Grip Pull Ups - 3 sets of 8 reps
Seated Cable Rows - 4 sets of 8 reps
Lying Lateral Raises - 2 sets of 10 reps
Front Pull-downs - 3 sets of 8 reps
Side Lateral Raises - 3 sets of 8 reps
Rear Delt Laterals - 4 sets of 8 reps each
Shoulder Shrugs - 3 sets of 30 reps
Abs:
Incline Sit-Ups - 2 sets of 15 reps
Incline Cross-overs - 2 sets of 15 reps
Seated Leg Pull-Ins - 3 sets of 12 reps
Thursday - Chest and Abs
*Warmup with flat bench press*
Flat Flye Press - 3 sets of 10 reps
Incline Bench Press - 4 sets of 10 reps
Decline Dumbbell Press - 3 sets of 10 reps
Incline Dumbbell Press - 3 sets of 10 reps
Abs:
Incline Sit-Ups - 2 sets of 15 reps
Incline Cross-overs - 2 sets of 15 reps
Seated Leg Pull-Ins - 3 sets of 12 reps
Friday - Biceps, Triceps, Forearms
*Warmup with dumbbell curls*
Barbell Curls - 4 sets of 6-8 reps
Cable Triceps Extensions - 4 sets of 8 reps
Incline Dumbbell Curls - 3 sets of 12 reps
Rope Press downs - 3 sets of 10 reps
Dumbbell Kickbacks - 3 sets of 8 reps
Wrist Twists - 3 sets of Failure>
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How to get bigger (inside)
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