New and Need some advice!

[riffdogg2424]

Hey everyone I am new to the board, I just want to say thanks in advance for the help. First, here are my stats just turned 17 I am 175 pounds 9 to 10% BF 5'10. I have never worked out and figured its time to put on some muscle for highschool sports. I play football, basketball and baseball. I have a very muscular base to start with and I want to try to put on twenty pounds of muscle or whatever is possible. I still want to stay fast and agile at the same time. Could anyone help me with some information on a workout routine to gain some LBM and a cardio routine to increase speed and also a diet that I can follow to obtain these goals. I know its a lot to ask for being new, but I have read some of the post out here and everyone sounds very smart, when it comes to this stuff. Thanks again, if you need anymore info just ask.

 

[ruggermu]

Alright bro, that's alot of questions. For the routine look at the sticky(the ones on top) on this forum about training routines. As far as diet give an idea of how your diet looks now and we mcan help you. Me I shoot for 4,500 cals with at least 450 g protein, but for you it would be diff.

 

[ruggermu]

Oh yeah, when you check the vault, alot of people have said really good things about the 5x5 so you might want to steer in that direction.

 

[squatpuke]

Concentrate on eating GOOD foods, high protein. I would suggest supplement with a whey drink...I use 100% Whey from Optimum.

Stick with the compound power movments....especially, DL's, Squats, Presses. Do them early in your routine when you freshest...put most of your energy there and compliment with an isolation exercise if you want.

Check out the 5x5 threads.

Good Luck

 

[Illuminati]

Hey everyone I am new to the board, I just want to say thanks in advance for the help. First, here are my stats just turned 17 I am 175 pounds 9 to 10% BF 5'10. I have never worked out and figured its time to put on some muscle for highschool sports. I play football, basketball and baseball. I have a very muscular base to start with and I want to try to put on twenty pounds of muscle or whatever is possible. I still want to stay fast and agile at the same time. Could anyone help me with some information on a workout routine to gain some LBM and a cardio routine to increase speed and also a diet that I can follow to obtain these goals. I know its a lot to ask for being new, but I have read some of the post out here and everyone sounds very smart, when it comes to this stuff. Thanks again, if you need anymore info just ask.

if you want to get stronger for sports, you might want to look into doing a PL routine. I have trained WSB (Westside Barbell) for a little over a year now, and my strength has shot way up, and my body weight has stayed around the same. if you want to get an idea what WSB is all about go to elitefts.com and check out the articles section. read as much there as you can. let me know if you are interesed, and i can help you get started in PL if you want.