GAIN muscle NOT FAT

[SuperHeavyWeightCamp]

Hi im a 215 pounder I weight around 212 next year i what to wrestle 189 but im going to play football so i have to gain some muscle weight.SO what the best was to gain muscle and lose weight at the same time .Cause i don't what to be cutting 25 to make 189s and i also don't what to get FOOTBALL FAT.SO can anyone tell me what to eat so i lose weight and buck up at the same ?

[rogueagent08]

what position do you play? body fat percentage? height? age or grade?

[SuperHeavyWeightCamp]

what position do you play? body fat percentage? height? age or grade?

LINEMAN IDK 28-30 body fat IDK I haven't done the test in a while 5'11 JR11
i can run a mile in 7;07

[rogueagent08]

LINEMAN IDK 28-30 body fat IDK I haven't done the test in a while 5'11 JR11
i can run a mile in 7;07

let's just say you're actually at 20% just to make it easy. that means you have ~40 lbs of body fat. at your height you're probably well proportion but not lean. the big thing that i'd have you do is pick a couple of workouts every 2-3 weeks and workout endurance style (4-5 sets, light weight, rep out for solid minute). I would also have you work on your running. I'd have your do sprint-walks for 15-20 minutes a day (sprint for 20 seconds than walk for 20 seconds). as you're a junior so that puts you ~16-18, you'd put on about 5-8lbs of lean muscle and lose ~10lbs of body fat. that would put you ~190ish but you'd be in way better shape and definitely stronger. keep in mind that diet is key, you need to keep your meats to chicken and fish with red meat only 1-2 times a week. this will allow you to keep your weight close to 200lbs (closer to 190) for football season that being able to easily cut to 189lbs or possibly 171lbs (if done correctly)

[SuperHeavyWeightCamp]

let's just say you're actually at 20% just to make it easy. that means you have ~40 lbs of body fat. at your height you're probably well proportion but not lean. the big thing that i'd have you do is pick a couple of workouts every 2-3 weeks and workout endurance style (4-5 sets, light weight, rep out for solid minute). I would also have you work on your running. I'd have your do sprint-walks for 15-20 minutes a day (sprint for 20 seconds than walk for 20 seconds). as you're a junior so that puts you ~16-18, you'd put on about 5-8lbs of lean muscle and lose ~10lbs of body fat. that would put you ~190ish but you'd be in way better shape and definitely stronger. keep in mind that diet is key, you need to keep your meats to chicken and fish with red meat only 1-2 times a week. this will allow you to keep your weight close to 200lbs (closer to 190) for football season that being able to easily cut to 189lbs or possibly 171lbs (if done correctly)

HOW many calories should I eat for this.how many meals a day what should i eat when?

[rogueagent08]

you should eat food that is roughly the the size of your hand multiple times per day. keep your foods simple, baked or broiled chicken, apples, oranges, bananas, grapes, peaches, watermelon, grilled tuna, grilled salmon, roasted turkey, salad w/ simple vinaigrette dressings, water plenty of water, etc... you get the idea.

[SuperHeavyWeightCamp]

you should eat food that is roughly the the size of your hand multiple times per day. keep your foods simple, baked or broiled chicken, apples, oranges, bananas, grapes, peaches, watermelon, grilled tuna, grilled salmon, roasted turkey, salad w/ simple vinaigrette dressings, water plenty of water, etc... you get the idea.

what about fruit 6AM milkshake for breakfast 9:40 PB&J with 1 piece of breed 11:50 CHICKEN sandwich 2:20 PB&J 1 piece of breed than eat dinner at 6 PM what should I eat fir dinner i what to start eating TUNA for dinner or chicken .Should i eat before i go to sleep.is this good? have any suggestions plz help