Does how can I build my endurance and get strong as hell

[LiLHopkins]

Can anyone give me a good workout schedule and tell me what foods to eat to lose weight. I am playing on the defensive line and offensive line in football, since our team only has 22 people. I need to be strong as hell real quick.My max bench is 185 and I weigh 265. Please help me!!!!!!!!!!!!!!!!!!!!!!!!!

[NJFighter91]

Can anyone give me a good workout schedule and tell me what foods to eat to lose weight. I am playing on the defensive line and offensive line in football, since our team only has 22 people. I need to be strong as hell real quick.My max bench is 185 and I weigh 265. Please help me!!!!!!!!!!!!!!!!!!!!!!!!!

I can give you a schedule. This is the best schedule IMO next to one a trainer with all your info can make because they know how you respond. defrancostraining.com Get that split there, it's great.

For your diet, you're gonna need to tell me how much activity you get each day and when you wake up and go to sleep.

[LiLHopkins]

For my diet I eat junk food. I stay up like up until 5 Am in the morning. It seems that I can't resist junk food. I eat cookies and sandwichs late at night and ****. My goal for this summer was to lose weight. I guess I failed at that.

[LiLHopkins]

Do I have to go to this de frensco guy, because I don't have the money.

[LiLHopkins]

Bump.............................................. .............

[NJFighter91]

That's the FREE routine that he bases his training around.

What time do you wakeup then? You go to sleep at 5 AM but when do you wake up? And what time do you prefer to do your workouts around?

[LiLHopkins]

That's the FREE routine that he bases his training around.

What time do you wakeup then? You go to sleep at 5 AM but when do you wake up? And what time do you prefer to do your workouts around?

I wake up like around 12:00 PM or 11:00 AM.

[NJFighter91]

Ok, your total calories; start at 3500 and see what happens in a week. If you gain weight, drop the calories by 200-300.

Eat 350 grams of protein, 350 grams of carbs, and 80 grams of fats.

12:00 PM- Wakeup and do roadwork
1:00 PM- Meal #1 (Carbs, Fats, Protein)
3:00 PM- Meal #2 (Pre-Workout) (Carbs, Protein)
4:00-4:30 PM- Meal #3 (Post-Workout) (Carbs, Protein)
7:00 PM- Meal #4 (Protein, Carbs)
10:00 PM- Meal #5 (Protein, Fats)
1:00 AM- Meal #6 (Protein, Fats)
4:00 AM- Meal #7 (Protein)

I didn't put what foods because I don't know what your grocery list looks like. But here's a short list of what I eat.

Protein
Tuna Fish
Steak
Nuts
Eggs
Whey

Carbs
Oatmeal

Fats
Eggs
Peanut Butter
Olive Oil

Meal #1 should be the biggest meal with all the nutrients. Post workout should be fast digesting protein like whey in water. Everything else doesn't matter on the speed of digestion.

Also, if you're carb sensitive and gain weight fast, drop the carbs and raise fats.

[LiLHopkins]

Thanks........