Gettin serious

[aaron]

First time posting here I think. Here's my background.

I'm 6'2 210 lbs and about 11.5% bodyfat.
I cut from 300 to what I am now in about 8 mos. I've done two cycles of crank. 1 of just straight winny 50mg/day 10 weeks and 1 of dbol/prop/winny 10 weeks (25mg/500mg/week/50mg/eod)

I'm looking to get serious on my diet now and my training even further than I have. I don't eat well (i mean i eat well but no diet/training well)
I would like to know how many calories do you think I should be eating with those #'s? I'm going to post some pictures as soon as I get access to a camera. Right now my routine looks like this.

Day 1
Shoulder Press
Side Raises
Rear Delt Fly (the bent over ones seated on a bench)
Reverse Pec Deck
Upright Rows
Variations of Tricep Extensions and nose breakers

Day 2
Lat Pull Down
Closed Grip Pull DOwn
Seated Closed Grip Row
Dumb Bell Row
Abs (abs abs abs)

Day 3
more back
(still working out the kinks in my back work out over the last month)

Day 4
Leg Press
Feeble attempt at squatting
Lying Leg Curl
Seated Leg Extension
Barbell Bicep curl (usually preacher)
Dumb Bell Curl
Preacher Curl Machine
abs(abs abs abs)


Day 5
Variations of FLies, chest presses using barbell as and dumb bells
usually end up with.... Flat bench, incline dumb bell, decline barbell (all interchangable)


Day 6 Rest
Day 7 Rest
All of the days have 25-30 mins of running or elliptical cardio (except leg day which is only 15)

I wanna get jacked for football, which starts in 5 mos.
Any input is welcome, positive, negative, bullshit I love it all.
Thanks guys.


-a

 

[Crowler]

Welcome to the board.

A wealth of info right here:

http://www.professionalmuscle.com/forums/showthread.php?t=1158

BTW what the heck is crank ??


CROWLER

 

[aaron]

Heh, slang for juice/gear/steroids. Atleast that's what people here call it.

 

[go yankees]

what level of football do you play? HS? College? Div I-A top-25? What position? Regardless, you need to work on your squats, and turn it from "feeble attempts" to one of the exercises you're best at.

Also, with regards to your workouts, you might want to cut back on lifting to 3 or 4 days a week, and make powerlifting movements the core of your training -- more hang/power cleans, incline presses, deadlifts, push-jerks...and then add isolation exercises to round everything out. With football, and all sports-specific training, think more about training and performance, as opposed to pure bulk. Bodybuilders generally wouldn't make good football players

 

[aaron]

Junior it's one level below college in Canada, I play fullback or any of the linebackers (middle outside etc)