First off, I am a college soccer player. I am currently 5'8, 142 pounds and 18 years old.
It is the off season and I need put on some muscle. At the same time I need to keep my cardio at a high level. I want to take my game to the next level so it is very important that I gain muscle while improving my endurance. Currently I play Soccer games 2 nights a week and then do ball skills 2-3 other nights. I run on the treadmill a couple times a week and lift a couple times a week as well, but I want to start lifting more regularly like 4-5 days a week.
I just got a membership to a gym and i have access to my schools gym. I also need help with nutrition. What i should be eating, and also I am unsure if i should get protein or a weight gainer. Right now I just drink chocolate milk after working out.
My goal is to be at least 160 Pounds by August 1, 2013 which I think is very realistic. The last time I checked my body fat percentage was last year and it was 11%
So I need advice/help with the following
-Workout program-
-Amount of Cardio I should do-
-Diet-
-Protein or weight gainer, or both-
I don't really know much about any of this stuff, so any help is appreciated whether its your personal advice or a link to an article.
Thanks!
It is the off season and I need put on some muscle. At the same time I need to keep my cardio at a high level. I want to take my game to the next level so it is very important that I gain muscle while improving my endurance. Currently I play Soccer games 2 nights a week and then do ball skills 2-3 other nights. I run on the treadmill a couple times a week and lift a couple times a week as well, but I want to start lifting more regularly like 4-5 days a week.
I just got a membership to a gym and i have access to my schools gym. I also need help with nutrition. What i should be eating, and also I am unsure if i should get protein or a weight gainer. Right now I just drink chocolate milk after working out.
My goal is to be at least 160 Pounds by August 1, 2013 which I think is very realistic. The last time I checked my body fat percentage was last year and it was 11%
So I need advice/help with the following
-Workout program-
-Amount of Cardio I should do-
-Diet-
-Protein or weight gainer, or both-
I don't really know much about any of this stuff, so any help is appreciated whether its your personal advice or a link to an article.
Thanks!
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