15 stone by august?

offaly4sam

Hows it going,first time poster here.

Anyway im trying to reach 15 stone by end of august/early september. Im currently nearly 20, 6'5 and weigh just under 13 and half stone. The reason im trying to reach this is because i play football for a few teams and to be honest im too light for the level im playing. I plan on eating high protein foods such as chicken,egg,pasta,rice,tuna etc. My weekly plan of excersing will be as follows.

Monday
10 mins on bike
10 mins on cross trainer
Weights - focusing on upper body
30 pushups
30 situps

Tuesday
Football training - fitness

Wednesday
10mins on bike
10 mins on cross trainer
Weights - focusing on lower body
30 sit ups
30 pushups

Thursday
Football training - fitness

Friday
Weights just focusing on core area

Saturday
Match/football training

Sunday
Day off


Bear in mind,im trying to put on weight not get fitness levels up. Im prob the fitest on my team,but am too light hence the need to get to 15st by sept.
Also all this is done at home,not at a gym as at the moment i cant afford gym membership. Ill update this thread ever weekend...hopefully i reach my goal! Enjoy

MagicMarker

Good luck man, it's going to be tough. I don't think there's any need for you to do cardio in the gym, and the amount you're doing out of the gym will make it even harder for you to gain weight.

You're going to have to eat a crap load.

offaly4sam

So would i be better off not doing the bike and cross trainer in the gym? And i still have to train out of the gym unfortuently as its football training..have to keep my place on the team!

MagicMarker

For building muscle purposes you definitely don't need the cardio in the gym.

offaly4sam

Ok il cut out the cardio,bt the only reason i was doing the bike and cross trainer was because i recently hurt my hamstring and was told that they are good at building up that muscle?

rubadub

You could do 5mins on the crosstrainer to warmup, I prefer doing light weight repetitions of the exercise I am going to do. e.g. I will do 10 chinups and then 10 weighted chinups, or bodyweight squats.

I wouldn't bother with the situps at all, what weight exercises are you doing?

Staples should be deadlifts, squats, lunges, benchpress, dips, chinups, pullups, standing military press.

Your abs & core will be worked with those, I do leg raises too, and sometimes knee raises with the chins/pullups

check out www.exrx.net and www.stronglifts.com for tips. Bear in mind you might have sore muscles from heavy squats & deadlifts. But they are worth it!

Your diet is also key, you really need a scales to work out your calorie intake, and need to eat like a savage.

offaly4sam

Well i havent much weights to use.

To be honest i dont reealy know what excercises to do with them?
All i have is a barbell and 2 dumbells with 30KG weights total? Any tips?

MagicMarker

offaly4sam wrote: »

Well i havent much weights to use.

To be honest i dont reealy know what excercises to do with them?
All i have is a barbell and 2 dumbells with 30KG weights total? Any tips?

Save up and join a gym, they can be pretty cheap these days. You're not going to get to 15 stone with what you have, unless of course you don't care whether it's fat or muscle you gain?

offaly4sam

Well i only realy want to join the gym for the summer cause when i go back to college its free. And for your other question,its muscle i want to gain. Want to loose a bit of fat aswell