Ex-Football Player Trying to Not Look Like One

[Peyso]

Greetings All,

I am an ex-college football player (D1AA) who recently graduated (May 08). I am about 6ft 300lbs, I dont know my BMI. I briefly tried out for the NFL but had to stop due to injury. Now that my career is done, I am trying to get rid of some of this weight. I would love to be around 6ft 250. I dont really want to lose any muscle, i just want to lose some of this fat. I am currently doing 35 mins of cardio, then a pretty intense workout, then another 10-15 of cardio (I posted a copy of Day 1 of my workout below). I usually dont take in more than 3500 calories per day, except on the friday and saturday where I might get up to 4500. I drink once a week and I dont have more than three drinks. At my peak, I was a 450 bench, 650 squat, and 375 clean with a 5.1 40yd dash. I am currently taking whey protein three times a day, creatine after i work out, a multi vitamin, two servings of beta alanine, one serving of green tea extract and two servings of L-Arginine L-Ornithine. I'm working out 4-5 days a week (I admit I sometime skip the all cardio day on Day 5) but its broken up as Day 1 - Chest/Bi, Day 2 - Back/Tri, Day 3 - Legts/Shoulders, Day 4 - Chest/Bi and Day 5- 60 min cardio. I'm not seeing the weight come off the way i want to. I think in 6 or 7 hard weeks, i've lost maybe 6 pounds. Am I doing something wrong? I'll gladly take any advice about supplements, diet or workouts?

Cardio 35 mins
Abs 200 Reps
Bench 225 2 x 12 275 2 x 8 315 2 x 4 355 2 x 2
Superset w/ 75lbs DB
DB Half Moon Flat Bench 4 x 12
Decline Bench 185 x 12 225 2 x 8 245 2 x 6 275 x 4
Inc DB Press 4 x 8 100 lbs
High Cable Curl 3 x 12
Blood flows 4 x 15 30/40 15 SEC BREAKS
21s 2 35 30 SEC BREAKS
DB Pounds 5 x 15 20 15 SEC BREAKS
Easy Bar Cable Curls 6 x 12 50 60 SEC BREAKS
Hammer 4 x 3 60 30 SEC BREAKS
21s 1 35 30 SEC BREAKS
Abs 200 Reps
Cardio 15 mins

 

[FitnessTrainer]

You say your goal is you don't want to look like a football player and yet your workout says football player.

Since you have the propensity (as do I) to skip cardio after weights, do your cardio first. Make it a priority to get your cardio done, increase the duration and lower the intensity 1/2 of the time.

Your training splits are not the best for dropping weight as well. If you don't want to lose muscle, you should perform full body splits on 3 non consecutive day for no longer than 30-45 minutes followed by cardio. Keep your reps around 6-10.

Don't waste your time on isolation exercises. Keep to compound movements like bench press, push-ups, pullups, squats, lunges, etc. Make it short and sweet.

As far as meals, learn to be wasteful. For many people it is hard not to eat everything on your plate. Do so, try to cut your portion sizes down and do make sure to get 6 small snacks evenly spaced throughout the day.

 

[Peyso]

I think im gonna switch to a workout like the one ur speaking of in a few weeks. Its really hard for me to go in there and not kill myself workin out b/c that's what I've done for so long. Any supplement tips? Diet?