Toning it up for a 17 year old stud

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Holyjunk

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Haha I figured the title would help get some attention to the thread ha.

I am a 17 year old high school football player. I am a linemen so I have to be fairly buff. I squat 375 and bench 235. I weigh 200 pounds and I am really close to being 5 feet 10 inches.
I eat fairly healthy for a 17 year old high school student. I don't have pop on the weekdays (and only a few on the weekends) and I am trying to start eating breakfast everymorning... I have dinner and supper. That is the only thing my schedule allows me.

I also work out 4 days a week. I lift for a period of 1 hour then I work out for an hour. It is the football's program workout.

I am happy with my arms and legs for the most part... it is just my midsection and pecs that I do not like. I think i have a case of gynecomastia, but I do not know if I should take any hormones to fix it or not. I can't really lose weight because I still have another year left in football, but I want to get my midsection looking like a big buff guys. Like not cut but huge and ripped.. something that looks good when my shirt is off. O and dealing with my manoobies... it is hard for me to wear certain shirts to school and it really bothers me. May I have some help please??? Thank you! :D

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Post your diet, as it all revolves around that.
 
One hard boiled egg in the morning. (just started that) um.. School lunch?? it varies, pint of skim chocolate milk everyday, salad, sometimes yogurt, then the main entree(varies). At supper time I have a good meal that usually consists of meat, vegetable, and bread, cottage cheese. I can't really control what I eat at night seeing that my mom cooks it. ha I know it is a kind of broad eating plan but I eat pretty well.
 
Holyjunk said:
One hard boiled egg in the morning. (just started that) um.. School lunch?? it varies, pint of skim chocolate milk everyday, salad, sometimes yogurt, then the main entree(varies). At supper time I have a good meal that usually consists of meat, vegetable, and bread, cottage cheese. I can't really control what I eat at night seeing that my mom cooks it. ha I know it is a kind of broad eating plan but I eat pretty well.
Click to expand...

If you want to tone up, I suggest you start eating less, or exercising more, are you getting much protein daily?

You should cut around 500 calories a day, or do regular bodyweight training daily
 
I disagree with the previous poster.

Wake up = 250ml of water

Morning = already sounds great, however, eat some fruit; banana for example, great kick start food! followed by another 250ml of water

Lunch = Salad, chicken, tuna, wholemeal bread, rice, cottage cheese (you want your carbs here)500ml of water

Snacks = fruit, fruit, oh yeh and more fruit... and nuts ;) 250ml water

Night = whatever you can get your hands on, really limit those carbs however. 500ml of water

before bed, 250ml of water.

Realistically, 2 liters of water a day, if your a true to your word on toning, this will really help.

Also you want to be doing anaerobic exercise, this means finding out your average BPM, then exceeding that. Aerobic exercise (your standard cardio) only burns that fat whilst your doing your exercise, however anaerobic will burn fat over 11 hours.

Work out - You are looking at doing a minimum of 20ish minutes, then you want to do your weight training, try and do the whole body workout.

If you have access to protein shakes, drink them after you work outs, also pineapple is great before your workout!

Hope this helps, its very specific but if your true to your plans, you will get excellent results!

(this is just my diet, more experienced dietitians will probably alter a few things or have their own opinions on it)

o/
 
Thank you! O and a question about the protein shakes? Wouldn't the egg suffice for the protein? Or should I take whey protein or some other source?
 
Well, egg is a great food to have in the morning, not only is it a great source of protein, but also good in nutrition like choline and selenium.

I am guessing shakes contain more protein, more specific for weight training. You can pick up really good shakes cheaply, some can last up to 6 months :)

If you don't have access to shakes, then just have another egg and make sure you eat those pineapples ;)
 
I don't like pineapples... :( or at least I don't think I do.. haha O and regarding the gynecomastia... Should I do more peck stuff to get them stronger? Or would that just make them more prominent? I don't know if I should take any hormone treatment for them or not.. I am 17, 18 this july, and I have had them for a while and I am growing tired of them. Thanks for your help!
 
I am not sure on that mate, you'll need to ask someone more experienced. Can I suggest making a thread on supplements?
 
Holyjunk said:
Thank you! O and a question about the protein shakes? Wouldn't the egg suffice for the protein? Or should I take whey protein or some other source?
Click to expand...

An egg has something like 8g protein in it so no, it wouldn't suffice for breakfast, try eating about 5 or 6 of them in an omelette or something

If you're looking to drop a little bodyfat I'd just recommend increasing activity, not dropping calories, as I imagine being a lineback requires you to carry a certain amount of weight and being too skinny could have a negative effect on your game
 
Agreed...

I personally stand for throwing calorie counts out the window; eat right, drink water and exercise0, rinse and repeat ;)
 
Thanks guys! You guys are awesome. I will come back after football season when I want to get a lil bit skinnier haha
 
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