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16 year old Male Diet?
Hey, I'm 16 years old, 5'11 and around 210 pounds. I'm guessing most of the weight is fat because I'm only able to bench about 132 lbs or so. I'm looking to lose some weight and get fit for football in the fall. I'm also going to start lifting four days a week (Mon-Thur because those are the only days the school's weight room is open), so I need a diet that'll give me protein and energy. Also, since I'm 16 I can't really cook big meals or anything so please take that into account. If someone could also give me a good workout that'd be awesome. I'm looking for a good mix between heavy lifting and cardio. Thank you.
3 Answers
- Anonymous1 decade agoFavorite Answer
Hey, so you are probably playing a defensive position, right? You don't need to worry that much, because your pretty big, and you have a strong weight, and you will lose weight and gain muscle during your season.
So, here is an exersize plan:
Biceps/ Triceps - Mondays / Thursdays
Bicep Curls do 80% of the max you can lift 3 sets 8 reps.
Tricep Curls or reversed bar 80% Max 3 sets 10 reps.
Do this twice in a day.
Back/ Shoulder/Chest - Tues
Ask your gym teacher or friends on what equipment that you use, I don't know what you have for these.
Legs/Theighs - Wed.
Again, not sure about the equipment, so ask your gym teacher or coach.
Try to run 5 times a week, and try to run 1-2 miles. Work on sprints too. You need to be quick in every football position.
If you really want to gain muscle, get those 20-30g protein bars. Each a protein bar 30 min - 1 hour after your workout. If you eat too many, you will just build fat.
Ask your parents to start making foods like grilled chicken, fish, for protein and energy. Especially fish, becuase it gives you energy, a lot of protein, and barely any fat. Watch for fish bones, though!
- 1 decade ago
have a whey protien drink after every workout they taste awful but it is worth it try to eat a lot of plants (fruits, wheat, bread, ect.)
