[pezzal843]

Im 285 lbs the but for position I want to play for football I want to be 210lbs... what kind of diets and workouts and protiens should I do...

[CanadianCrook]

Im 285 lbs the but for position i wanna play for football i wanna be 210lbs....what kinda diets and workouts and protiens should i do...

Is there a certain date you have to lose the 75 pounds by?

Work on drinking A LOT of water, limit your calories down, do a lot of cardio work outs and make sure you are eating correctly. You should be intaking Whey Protein.

First off, you need to figure out what your BMR is (basal metabolic rate);

66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Next, you need to apply and incorporate daily activity;

If you are hardly moving or little activity : BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent


Just for example I will show you how I would do it;

I am 235 pounds, 25 and 66 inches in height.

66 + (6.3 x 235) + (12.9 x 66) - (6.8 x 25) = 2, 227.9

I am extremely active so I would use "If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent"

So..

2,227.9 x 1.60% = 3564.64

I would have to consume 3564.64 calories to MAINTAIN my weight. If I wanted to lose weight I would gradually reduce the calories. If I was a beginner I would take off 1-300 calories so I would be consuming 3264.64 to 3464.64 calories a day. Eventually as you get snug into this routine take off 2-300 more calories and consume this amount daily.

Good Luck! :D

[pezzal843]

Is there a certain date you have to lose the 75 pounds by?

Work on drinking A LOT of water, limit your calories down, do alot of cardio work outs and make sure you are eating correctly. You should be intaking Whey Protein.

First off, you need to figure out what your BMR is (basal metabolic rate);

66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Next, you need to apply and incorporate daily activity;

If you are hardly moving or little activity : BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent


Just for example I will show you how I would do it;

I am 235 pounds, 25 and 66 inches in height.

66 + (6.3 x 235) + (12.9 x 66) - (6.8 x 25) = 2, 227.9

I am extremely active so I would use "If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent"

So..

2,227.9 x 1.60% = 3564.64

I would have to consume 3564.64 calories to MAINTAIN my weight. If I wanted to lose weight I would gradually reduce the calories. If I was a beginner I would take off 1-300 calories so I would be consuming 3264.64 to 3464.64 calories a day. Eventually as you get snug into this routine take off 2-300 more calories and consume this amount daily.

Good Luck! :D

I want to lose the 75 lbs before the end of my school year... but a friend told me about Creatine and how it would make me bigger... so should I lose the weight first then take Creatine... and what cardio workouts do you think would help me lose the 75lbs:confused:

[CanadianCrook]

I wanna lose the 75 lbs before the end of my school year...but a friend told me bout Creatine and how it would make me bigger...so should i lose the weight first then take Creatine....and what cardio workouts do you think would help me lose the 75lbs:confused:

All right DUDE! Ya buddies right, Creatine is an awesome supplement when working out in the gym. Your body is full of Creatine already, BUT it doesn't hurt to add the supplement to your shelf.. AS LONG as you are pumping iron, Chief!

HOWEVER! Creatine is known to add extra poundage on your body, and volumize your muscles BUT if you are looking to lose 75 pounds.. I don't think it is a good idea to supplement with Creatine. You probably are already a MASS MONSTER DUUUDEE! Just got to shed some excess bodyfat.

Anyway, how long does "The end of the school year" portray? Are we talking years, months or weeks? I can tell you that if you workout HARD and stay consistent then a LEAN 210 is definently in your grasp within a year. You have to work hard and stay focused though.

Tell your bud that Creatine Monohydrate is a supplementation used for skinnier dudes or guys who are at a plateau or just want to Max their lifts!

Creatine is a compound that gives your body more energy to workout while adding more volumization and size to your body. You are already a big guy bro, NO need for this stuff yet!


I say, your best bet is to do circuit training! Circuit Training is used by every athlete that wants to get more defined, lose weight and/or improve endurance for their sport. Circuit training is when you have a bunch of different stations set up for example;

Lets say my goal was to Lose some bodyfat and get some more muscle on my frame! I would have 6 stations set up like this;

FIRST Station: Skipping Rope! / Do this for 1 minute straight
SECOND Station: Pushups / Do this for 1 minute straight
THIRD Station: Dumbbell lifting (weight lifting / Over head Squats)/ do this for 1 minute straight
FOURTH Station: Rest / 1 minute
FIFTH Station: Running/ Jogging around Pylons / Do this for 1 minute
SIXTH Station: Jumping Jacks / 1 minute

You don't need any supplements right now Amigo, just eat wholesome foods.. and stay within your calorie count!

;)

[pezzal843]

Alright DUDE! Ya buddies right, Creatine is an awesome supplement when working out in the gym. Your body is full of Creatine already, BUT it doesn't hurt to add the supplement to your shelf.. AS LONG as you are pumping iron, Chief!!

HOWEVER! Creatine is known to add extra poundage on your body, and volumize your muscles BUT if you are looking to lose 75 pounds .. I don't think it is a good idea to supplement with Creatine. You probably are already a MASS MONSTER DUUUDEE!! Just gotta shed some excess bodyfat.

Anyways, how long does "The end of the school year" portray? Are we talking years, months or weeks? I can tell you that if you workout HARD and stay consistant then a LEAN 210 is definently in your grasp within a year. You have to work hard and stay focused though.

Tell your bud that Creatine Monohydrate is a supplementation used for skinnier dudes or guys who are at a plateau or just want to Max their lifts!

Creatine is a compound that gives your body more energy to workout while adding more volumization and size to your body. You are already a big guy bro, NO need for this stuff yet!


I say, your best bet is to do circuit training! Circuit Training is used by every athlete that wants to get more defined, lose weight and/or improve endurance for their sport. Circuit training is when you have a bunch of different stations set up for example;

Lets say my goal was to Lose some bodyfat and get some more muscle on my frame! I would have 6 stations set up like this;

FIRST Station: Skipping Rope! / Do this for 1 minute straight
SECOND Station: Pushups / Do this for 1 minute straight
THIRD Station: Dumbell lifting (weight lifting / Over head Squats)/ do this for 1 minute straight
FOURTH Station: Rest / 1 minute
FIFTH Station: Running/ Jogging around Pylons / Do this for 1 minute
SIXTH Station: Jumping Jacks / 1 minute

You don't need any supplements right now Amigo, just eat wholesome foods.. and stay within your calorie count!

;)

My school year starts August 17 and gets out sometime in May... so how long should I do the workouts you told me to do cause I think ima be able to lose some of the weight during football season and practice starts Friday and we do two a days... and most of its running and weight lifting

[CanadianCrook]

My school year starts August 17 and gets out sometime in May...so how long should i do the workouts you told me to do cause i think ima be able to lose some of the weight during football season and practice starts friday and we do two a days...and most of its running and weight lifting

True that! Practice always kicks your , HA!

The MAX weight you should be losing is 2 pounds a week. Anything more then that is most likely dangerous and/or will not be permanent.

Change the circuit training up whenever you want to! Do it as long as you want to, You can do it all the way down to 210 or do it to 270.. doesn't matter bro! Do what works for you homi, change it up if it gets boring. Add this and that in if it has gotten to easy for you.

BE CREATIVE! What position are you going for?

[pezzal843]

True that! Practice always kicks your , HA!

The MAX weight you should be losing is 2 pounds a week. Anything more then that is most likely dangerous and/or will not be permanent.

Change the circuit training up whenever you want to! Do it as long as you want to, You can do it all the way down to 210 or do it to 270.. doesn't matter bro! Do what works for you homi, change it up if it gets boring. Add this and that in if it has gotten to easy for you.

BE CREATIVE!! What position are you going for?

Ima df and of tackle and when I'm on defence I hit REALLY hard and I got a little speed on me for a dude my size... but the position I'm going after is middle linebacker... the coaches tell me I can do if I get some off the weight off

[pezzal843]

True that! Practice always kicks your , HA!

The MAX weight you should be losing is 2 pounds a week. Anything more then that is most likely dangerous and/or will not be permanent.

Change the circuit training up whenever you want to! Do it as long as you want to, You can do it all the way down to 210 or do it to 270.. doesn't matter bro! Do what works for you homi, change it up if it gets boring. Add this and that in if it has gotten to easy for you.

BE CREATIVE!! What position are you going for?

How many miles do you think I should run

[CanadianCrook]

How many miles do you think i should run

Hm? Running?

Well.. for a guy like yourself, you would want to do this;

First do speed walking until your heart rate is about 100-110 and THEN start jogging.. but don't start running.

If we are doing mileage then.. go as far as you can (but don't push yourself TOO hard) stay hydrated and focused. The more steps the better.

[pezzal843]

Hm? Running?

Well.. for a guy like yourself, you would want to do this;

First do speed walking until your heart rate is about 100-110 and THEN start jogging.. but don't start off running.

If we are doing mileage then.. go as far as you can (but don't push yourself TOO hard) stay hydrated and focused. The more steps the better.

I meant jogging mybad

[CanadianCrook]

Oopsy daisy! Just realized I did the calorie counter wrong. I am 70 inches not 66 :p!

I am not used to converting Feet to Inches :p

[pezzal843]

Oopsy daisy! Just realized I did the calorie counter wrong. I am 70 inches not 66 :p!!

I am not used to converting Feet to Inches :p

Yea its all good