[atsa]

i just got my physical today for football,
and, i was damn shocked wen i saw my paper.
i'm upcoming freshmen btw.
5'10 at 213, which is obese -____-
honestly, i REALLY don't look obese...
i dont have a bulging stomach, or elephant trunk legs.
and i'm not even that jacked...so idk.
positions: linebacker/fullback
o yeah, and i'm like 23% fat.

but, i was shocked wen i saw my damn blood pressure: (east coast: trust me it was over a 100 degrees in that office)
HR- 91 (is that good atleast?)
blood pressure- 155/83

my diet and workout:
breakfast: 2 pieces of toast, 2 eggs, and a hashbrown (guy told me, i'm not eating enough)
lunch- really...w.e at school there is
dinner- rice... (i tried the grilled chicken diet, but the guy told me again, i'm not eating enough.

and on weekends, i go out= w.e we can find to eat.

workout: i used to workout alone at the gym, but i decided to lift with the school program with my friends= fun, and gets me sweating.
monday- upperbody
wed- legs/abs
friday- whole body- military press, hang cleans etc...

tuesday- just weightless excersizes- hurdle jumping/crunches/neck excersises.
thursday- running techniques- jump rope, the 400

but, i wanna add more cardio. but idk how

goal:
basically to get my Bloodpressure lowered,
and to get less fat, and get more chisled.

[Malice_Kaiser]

Who knows, talk with a doctor and a personal trainer. They'll know better than anyone on soompi.

[Angxizzle]

Who knows, talk with a doctor and a personal trainer. They'll know better than anyone on soompi.

i agree but on a side note woah your a built football player lol.

[atsa]

i agree but on a side note woah your a built football player lol.

yeah...but i got fat on me..
and my blood pressures pretty insane.

[square.]

Woah, you sound way healthier than me.
With your daily intakes and exercises. How'd that happen?

[moonk379]

lol u can workout all you want but you gotta get cardio in before you workout. thats like the #1 rule. So try addin this to your workout. Since you dont do too much cardio you probably wanna take it slow and go about 20 - 30 minutes of light joggin or maybe even walking and bump it to 40 to 60 minutes of joggin and etc. Cardio before working out not only give you better workout but it trims off fat which makes you look more toned. so good luck wit that

[jaey]

Your heart rate of 91 is kinda high... normal people have heart rates of about 70. Professional athletes usually have very low heart rates like about 40.

[atsa]

Woah, you sound way healthier than me.
With your daily intakes and exercises. How'd that happen?

i have no clue.
not to make excuses, but
it was 100+ degrees in the room.
and i cheat sometimes on my diets.

lol u can workout all you want but you gotta get cardio in before you workout. thats like the #1 rule. So try addin this to your workout. Since you dont do too much cardio you probably wanna take it slow and go about 20 - 30 minutes of light joggin or maybe even walking and bump it to 40 to 60 minutes of joggin and etc. Cardio before working out not only give you better workout but it trims off fat which makes you look more toned. so good luck wit that

i can't do before, because right after school= football lifting with the whole team.
but i can definately after on the track. but idk wat to do.
i couldnt really start running this week, because of the huge NJ/NY heat wave thing.
its 100+ like a sauna outside..running= heat stroke
but i'm starting mondy right way

Your heart rate of 91 is kinda high... normal people have heart rates of about 70. Professional athletes usually have very low heart rates like about 40.

wtf?
the nurse told me it was okay..
80 is like normal

[watcher]

your diet's pretty ambiguous... but reduce sodium intake if you're taking in too much.
also, for a growing teenager who also plays sports, you should eat 3000~4000 calories a day minimum

[Kiwi Blush]

If you eat too much cholesterol and if you're eating wayyy salty stuffs, then you're most likely going to have a faster heart rate.

Mine's like...61. Cuz I usually don't put too much salt in my food. And I tell the chefs in the restaurants to put less salt in my food.

And if you're fat...yeah, you're overweight. Don't forget, bones weigh the most. So if you're kinda' tall, big-boned, fat, and muscular...yeah, you can add up to 200 lbs.

Unless their weight machine is screwed up lmao.

[atsa]

If you eat too much cholesterol and if you're eating wayyy salty stuffs, then you're most likely going to have a faster heart rate.

Mine's like...61. Cuz I usually don't put too much salt in my food. And I tell the chefs in the restaurants to put less salt in my food.

And if you're fat...yeah, you're overweight. Don't forget, bones weigh the most. So if you're kinda' tall, big-boned, fat, and muscular...yeah, you can add up to 200 lbs.

Unless their weight machine is screwed up lmao.

haha online calculator xD
but...i wanna lower my blood pressure.
and lose some fat to become chisled

[Xcstasy]

you definitely are obese.
If you have 23% fat then that's a lot.
I don't know how you don't see your fat because
when they measure fat percentage, they
pinch your fat, right?
Whatever they pinched on you is the fat you see.

I think you just need to work out a lot more at the gym
to turn the fat into muscle because
your football position does require you
to be at the weight you are at, so
turn the fat to muscle.

No big deal really...
football players are expected to be big.

[eunbit]

yeah, ppl have mentioned cardio. it's essential to maintain cardiovascular health, and especially if you need to cut pounds.


um, to be honest, you sound pretty healthy to me.
consider that 1) you're still in high school and 2) you're a guy, and 3) YOU'RE AN ATHLETE.

BMI's shouldn't be taken as a tell-all of health for athletes, b/c it only takes weight and height into consideration. besides, football~!!! and didn't you say you're a linebacker?

more telling is your body fat % and blood pressure, which I admit could use some work. cardio will help take care of that.
aim to lower your body fat % by about 10% gradually by adding 40-50 min of cardio 3-5x a week. (more is better)

so aim to lift more, run more. more muscle will also help (though since it's heavier, it will probably make cardio more of a pain in the ass)

compare:
it's common for college-age body builders/basket players to be 5-6% body fat, but for most guys 10-15% is fine.
i'm a girl (about 5'3, 123 lbs) and my blood pressure is usually 110-120/70

hope it helps!
`eunbit.

[sus]

go run,,, walk
anythign that gets ur heart rate up for like 45 mins minimum

reduce salt intack too, it will help with ur blood pressure

[trishaa01]

23% body fat sounds normal for a girl but high for a guy.
Aren't male athletes supposed to have like 12-18% body fat?

[atsa]

you definitely are obese.
If you have 23% fat then that's a lot.
I don't know how you don't see your fat because
when they measure fat percentage, they
pinch your fat, right?
Whatever they pinched on you is the fat you see.

I think you just need to work out a lot more at the gym
to turn the fat into muscle because
your football position does require you
to be at the weight you are at, so
turn the fat to muscle.

No big deal really...
football players are expected to be big.

isnt that a myth?
u can turn fat to muscle.
u have to burn the fat.
and, that 25% fat was like a month ago,
then i started to lift with my team, and i gained like 10 lbs.

yeah, ppl have mentioned cardio. it's essential to maintain cardiovascular health, and especially if you need to cut pounds.


um, to be honest, you sound pretty healthy to me.
consider that 1) you're still in high school and 2) you're a guy, and 3) YOU'RE AN ATHLETE.

BMI's shouldn't be taken as a tell-all of health for athletes, b/c it only takes weight and height into consideration. besides, football~!!! and didn't you say you're a linebacker?

more telling is your body fat % and blood pressure, which I admit could use some work. cardio will help take care of that.
aim to lower your body fat % by about 10% gradually by adding 40-50 min of cardio 3-5x a week. (more is better)

so aim to lift more, run more. more muscle will also help (though since it's heavier, it will probably make cardio more of a pain in the ass)

compare:
it's common for college-age body builders/basket players to be 5-6% body fat, but for most guys 10-15% is fine.
i'm a girl (about 5'3, 123 lbs) and my blood pressure is usually 110-120/70

hope it helps!
`eunbit.

yeah, linebacker, but since its a whole new team,
idk wat position i might play,
but i sure wanna be faster and stronger.

go run,,, walk
anythign that gets ur heart rate up for like 45 mins minimum

reduce salt intack too, it will help with ur blood pressure

can u help me on what i should be eating?

23% body fat sounds normal for a girl but high for a guy.
Aren't male athletes supposed to have like 12-18% body fat?

my friend thats my height has like a a 3% fat ratio -_____-
but he's real skinny and 10x more athletic than i am.

but my short term goal is to reach 20% fat
than 15% than get down to 10% but....wat is the ideal body fat for a football player

[mintcracker]

Since you're a full back, I assume your body mass consists of more muscle, thus the weight. You should lose a few pounds though.

[atsa]

Since you're a full back, I assume your body mass consists of more muscle, thus the weight. You should lose a few pounds though.

i still wanna be 200+
but i wanna be only about 10% fat. or maybe even lower.

but anybody have tips on running?

i wanna get faster, and run longer.

and i really get outta breathe taking a lap.

[atsa]

i just made a schedule,
tell me wat you think of it.

i'm gonna start tomorrow: it was real hot the past 2 days.

Monday- lifting= upperbody: run about 25 minutes on the track
Tuesday- running with the team= fullbody workouts
Wednesday- lifting= legs and abs: sprints for about 30 minutes
Thursday- running with the team= footwork/speed (run up hill every other week)
Friday- lifting= whole body: run about 25 minutes/ wen we don't run up hill, i'm gonna run up hill for about 30 minutes

for the running, i'm gonna increase the times as time goes by.

but, i'm gonna be on a missions trip to guatemala/nicaragua for about 2 weeks during conditioning= lifting.

but, we're gonna have a gym, so
i'll keep on working there, but there are only tread mills, but i'll still work with it

missions trip schedule:

monday- lifting= bench, lat pulldowns etc... run
tuesday- just run
wednesday- legs and abs= leg press, extensions, ab workouts...run
thursday- run
friday- whole body= seated rows, hang cleans (if possible), explosiveness excersises...run


and for diets....help me out with diets.

[aaandy]

You aren't obese. You just need to cut, however your size sounds average especially for a linebacker.

Clean up the diet, your definitely going to have to play around with it for a while. I'm thinking a 3000 calorie diet: 40% protein/40% carbs/20% fat (essential fatty acids/unsaturated fats) aka clean bulk. You will lower bodyfat to healthy levels, while still building muscle. Start reading nutrition labels, stay away from high sugar, high sodium and chemicals such as high fructose cornsyrup, maltodextrose, etc...

Split your workouts more unless you are on a compound lifting program such as rippetoes or 5x5. I don't know if it's manageable though with the running you have to do inbetween rest days.

From what you have I'd just do:

Monday: Legs
Tuesday: Rest/Light Cardio
Wednesday: Chest/Tri's
Thursday: Rest/Cardio
Friday: Back/Bi's

Throw Shoulders and Abs in on the weekends.

Right now you are at 164 lbs of lean muscle mass. putting on another 25 lbs of lean muscle and cutting to 10%BF is going to take a while (anywhere from 6-12 months with strict dieting and hard work).

Don't forget the essentials. Multivitamins and Protein first. You need roughly 1g of protein per lb of lean muscle mass to maintain so you should be shooting over 165g a day.