If you want to bulk for football then try the following:
Reduce the level of cardio to just warming up your muscles prior to working out. Your workout program should be structured to something like the follwoing:
Training split 1 on, 1 off
Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest
If you need a list of exercises and correct form for each muscle group explained, then try the following:
Novice Exercises
If this is not suitable to your schedule then have a look over in the Weights Section of the forum as there are many other routines there. You will want to keep your diet as clean as possible while you are bulking to keep your body fat percentage (BFP) under control but expect it to go up. Adjust the intensity of your workouts and/or your nitritional intake if it starts getting away from you. Your protein intake should be at a level of one gram per pound of lean body mass. Your carb intake will also need to be raised to meet the additional energy demands of your workout. Try to stick with complex carbs with low to moderate glycemic ratings to meet your caloric requirements. Minimise your intake of saturated fats and avoid trans and hydrogenated fats completely. Keep your body properly hydrated at all times and try to bulk as clean as possible. This will make it easier to cut later on once you have exceeded your target bodyweight.
Supplements: The only things I would suggest is Protein and Water. Make sure both are high quality sources and in sufficient quantities to meet your needs. Always read and understand the nutritional panel on any supplements before you purchase or consume them. If you are using a protein powder, the carb and fat content should be as close to zero as possible to ensure a higher protein value.
Basic Metabolc Rate (BMR):
- Adult Male:
BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
The above value is how many calories your body requires to function at a resting position.
Use your BMR to determine your daily caloric needs:
- sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
The above values are how many calories your body requires to function at the specified level of activity.
By increasing your caloric intake over the above value by 500 calories per day (3500 total caloric intake increase over the span of one week) you will increase your bodyweight by one pound (minimum) per week. Depending how your metabolism responds to the increase in calories, you may experience more significant gains but aim for 1 - 2 lbs. per week to keep your BFP under control. If your progress slows or reaches a plateau then consider these options:
- increase your caloric intake but maintain your level of activity
- maintain your caloric intake but decrease your level of activity
- increase your caloric intake and decrease your level of activity
Caloric Equivalents:
- one gram of protein = 4 calories
- one gram of carbs = 4 calories
- one gram of fat = 9 calories
This should get you going.
Welcome to EF.
______________________________
KIAN PHILLIPS -- BSc / SpSc - CPT
.
Please Scroll Down to See Forums Below 
