Gaining Size & Strength for GAA

biffo2014

Hi all, only on boards a few weeks and to be honest find it very informative. Nice to see other peoples opinions on Health and Fitness related issues.

I just want peoples opinions on a few things. And advice or help would be greatly appreciated

I'm planning on bulking up over the next few months. Obviously with gaining muscle I will gain Fat aswell. After my bulk period would it be possible to cut the fat but still maintain size? Would this be done by a calorie deficient diet - Eat 500 less than my daily maintenance intake for example?

I currently weigh in around 198-200 pounds. Is there such a formula for example that I can see how many calories I should be eating to gain or decrease my size or do I just take a rough guess?

When I am bulking would it be recommended to keep my carb and fat intake to a certain percentage or even certain size (150-200 grams for example).

Would love to hear people's opinions on these.

Thanks

ixus

Provide a little more info. Age bracket, height, injury history, current body fat (estimate). The position you play, what's the bulk for?

If you're 5"11 / 6ft, your weight sounds about as heavy as a GAA player would want. See any intercounty matchday program for guidance. A different story if you're 6"4.

How mobile are you? Do you play in the corner or do you need to be able to get up and down the pitch?

History of hamstring injuries ?(most in GAA do! !) Would indicate you should spend a lot of time working do rectify this. How's your body weight strength for pull ups, dips etc?

burrenguy

biffo2014 wrote: »

I'm planning on bulking up over the next few months. Obviously with gaining muscle I will gain Fat aswell. After my bulk period would it be possible to cut the fat but still maintain size? Would this be done by a calorie deficient diet - Eat 500 less than my daily maintenance intake for example?

I currently weigh in around 198-200 pounds. Is there such a formula for example that I can see how many calories I should be eating to gain or decrease my size or do I just take a rough guess?

When I am bulking would it be recommended to keep my carb and fat intake to a certain percentage or even certain size (150-200 grams for example).

Would love to hear people's opinions on these.

Thanks

I know little enough about GAA, but definitely answer Ixus' questions. In reagrds to what you've asked above: yes it is possible to cut fat while maintaining muscle. You'd do it by lowering your calorie intake to slightly (300-500 calories) below your maintenance level, while still weight training and consuming enough protein to preserve muscle.
This link here is great for calculating calories and will tell you how much of each macronutrient you should be eating, regardless of your goal.
Good luck.

biffo2014

ixus wrote: »

Provide a little more info. Age bracket, height, injury history, current body fat (estimate). The position you play, what's the bulk for?

If you're 5"11 / 6ft, your weight sounds about as heavy as a GAA player would want. See any intercounty matchday program for guidance. A different story if you're 6"4.

How mobile are you? Do you play in the corner or do you need to be able to get up and down the pitch?

History of hamstring injuries ?(most in GAA do! !) Would indicate you should spend a lot of time working do rectify this. How's your body weight strength for pull ups, dips etc?

Im 25, 6'5, Always had hamstring problems, but last year I rectified this by not playing the ''macho'' GAA man and actually getting help for an injury. Havent played this year at all really due to work and having a child etc. I play midfield or Centre forward. I would say im a good mover, can carry the ball very well, but just feel size wise for the middle of the park im not quite there yet if you get me?

I havent done any pull ups or dips etc in months but I can safely say even when I was in my ''prime'' my max pull up with correct form was in around 10 bracket and dips would be a little bit more, cant really remember but roughly 15 (could be wrong).

I basically was planning on bulking up till March, and then work on my fitness then. I was a prominent figure on my team until this year and when the Club heard I was coming back they agreed that I could skip any team training or cardio till March time and then join. I explained I wanted more physique and size as I felt I was lacking. So I have basically 5 months roughly to bulk and then maybe Cut??

ixus

http://touch.boards.ie/thread/2057311400/1

Check out Hanleys programme above or read up on Stronglifts 5x5.

I prefer to do a main compound lift with accessories a la Hanleys post, especially so you can focus on your lower body strength. If there's already a deficiency there, you'll want them to be even stronger to carry that extra weight.

Check out your strength standards here:

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

biffo2014

I was hoping to get advice on the eating side of bulling rather than the workout side. Just wanted to know was it best to bulk up first then lose the fat or lose the fat then bulk up?

connollys

Biffo I think you are over analyzing. Get in to the gym and do big compound lifts. Eat lots, with plenty of protein. If think putting on too much fat, cut back the cals a bit but keep protein high. Just start into it, then review in 6 weeks.

burrenguy

biffo2014 wrote: »

I was hoping to get advice on the eating side of bulling rather than the workout side. Just wanted to know was it best to bulk up first then lose the fat or lose the fat then bulk up?

If you're carrying a lot of excess body fat you'd be better off losing the fat first... I've seen it said in a number of places that it's better to be sub 15% BF.. and in some cases it's been said that your body partitions carbohydrates better (i.e delivers more to your muscles rather than fat cells) when you're around 10-12%. That's possibly bro-science but no harm in cutting off a bit of fat beforehand really.

Inspector Coptoor

burrenguy wrote: »

If you're carrying a lot of excess body fat you'd be better off losing the fat first... I've seen it said in a number of places that it's better to be sub 15% BF.. and in some cases it's been said that your body partitions carbohydrates better (i.e delivers more to your muscles rather than fat cells) when you're around 10-12%. That's possibly bro-science but no harm in cutting off a bit of fat beforehand really.

He's 6'5" and 90kg, I doubt he's carrying a lot of excess fat....

generic2012

And fat can be lost during training. He only has a small window of time where in he can put on an appreciable amount of muscle, he should make the most of it.

burrenguy

Inspector Coptoor wrote: »

He's 6'5" and 90kg, I doubt he's carrying a lot of excess fat....

generic2012 wrote: »

And fat can be lost during training. He only has a small window of time where in he can put on an appreciable amount of muscle, he should make the most of it.

Fair points, I forgot about his height. It seems you're good to go ahead bulking straight away OP.

ixus

Pretty simple, red& white meat, fish and plenty of veg. Add your pasta, rice , potatoes where you want.

SAMPLE -
Breakfast: scambled egg & salmon
Lunch ( twice in the day) : chicken fillet sweet potato, avocado (I cut potatoes into chips, ovencook for 25 mins to soft and leave overnight in fridge for lunch)
Dinner: steak and veg.
Snack: peanut butter on toast.