I started counting my macros a few days ago: 91 fat/450-500 carbs/182 prots (slow bulk, not trying to gain too much fat)
I'm 182 lbs 6'0

I was wondering if my macros should be less on the days I'm not working out

Thanks

This post was edited by Jam on Mar 11 2013 03:52pm

Hey Raynor,

Could I get some sort of routine to do before football camp starts around the end of July- early August?

Something that I can start a month before football to get in shape so I am ahead of the other kids.

Just a nice routine with like X sprints a day, X burpees, anything like that would be great!

Thanks,
Tommy

wtf r u doing with 450-500 carbs a day at that bw?

I have a fast metabolism and don't gain a lot of weight about 9-10% bf atm I think

If your above plan is particularly for gaining strength, you need to increase your overall routine. The 5x5 method for the big 3 lifts is great, however you need to incorporate more along the lines of this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


With regard to diet....you need to be on point, at a minimum of paying attention to what you're eating, if you don't want to count calories.

With that said, you need to hit at least 1.25g protein / lb of bodyweight, and at least a 2:1 ratio of unsaturated to saturated fats.

With regard to carbs, try to keep yourself to mostly slow digesting carbs, except immediately post workout when sugar is acceptable with your protein shake.

here is the dosing guide:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing


with regard to if it's good or not for your goals, I would certainly say it IS good. You retain water to a certain degree and look "smooth" compared to non-creatine users. However, your strength gains will be larger, and you will appear thicker and fuller. If you want to taper down and look shredded on a cut, you can discontinue creatine for that period until you achieve your desired leanness.

Your macros on NON-WORKOUT days should contain MUCH fewer carbs, as you will not be burning up any significant amount of glycogen stores on these days.

You also need to increase your protein on workout and non-workout days to at least 1.25-1.5g / lb of bodyweight. 182 is fairly low with 500 carbs.

On non-workout days, total calories should be around 500 less.

Certainly.

Before we go any further, is this prior to tryouts? Or are you already assigned a specific position, or positions you will most likely be playing?

Secondly, what are your weak points? Are you fast with sprints, but bad with long distance? Can you jump high, but not long? Are you able to squat heavy, but not bench? Give me some ideas what are your strengths and weaknesses and I will accommodate you accordingly.

Please no spam.


Thank you.

I will most likely be cornerback. My weak points are well im outa shape and my shins, if im hit in them perfectly i get dropped. I am sort of in between a distance runner and a sprinter, I easily have the build of a sprinter, but going at a steady pace running long distance isnt too bad. I can jump very high, highest in my grade probably. I guess people would say I cant quite jump as long as high. I can squat heavy and bench heavy.

Back to the squats, I have do have a problem if i get to a certain point of heavy, I start shaking like my body does, I am not sure if it is the getting the bar off the rack it might be too high and i cannot get myself stable after unracking it, or maybe the placement of the bar, or perhaps i lean forward too much, or its just the number of the weight that gets in my head sort of scaring me. I do fine getting 5 reps, but if im going for 2 reps i just cannot get stable. I squat tomorrow with coach, so i will let u know if i dont fix that problem.

Back to the main points, weaknesses I would say being able to go my max speed for multiple sets. Like running in basketball practice I would just pick certain times to run fast during down and back sprints, and could get first, but always after I would be getting 3rd or 4th. I feel I have a lot more potential and can be 100% more if I am in the best shape. It is also very hard for me to get in shape, I feel as if during football I was not in shape last year.
I also feel as if my shoulders need work as I can barely hold my hands above my head when I am exhausted from exercise.

If you have more questions please ask and I will try to answer them the best I can, I already feel I did not answer your questions well enough.
As for my stats- 165 lbs / 9-10% BF / 5'10 / 215 lb max bench / 275 lb max squat / 310 lb max deadlift / OHP 135 lb max

Thanks,
Tommy