help with finding a program

[emsteezforreal]

i'm 19 years old, 6'1 1/2", 200 lbs., 18% bf (according to an electronic scale), and looking to get as big as i possibly can while still being flexible enough for basketball. somewhere along the lines of a ben gordon, lebron james, etc. i don't really know the first thing about nutrition, which i think really kills me. i do however, have a big tub of whey protein handy as well as packs of creatine.


if someone could direct me to a good routine, tell me a basic template of a diet (though i think i can make my own if i look hard enough in the nutrition forum) it'd be greatly appreciated.

p.s: i also used this routine this past monday, idk if i should keep doing it though.

Biceps

Barbell Curl 5x8
Barbell Curl 1x20
Incline Dumbbell Curl (bench 30-40 degrees) 5x8
Incline Dumbbell Curl (bench 30-40 degrees) 1x20

Triceps

Close Grip Bench Press 5x8
Close Grip Bench Press 1x20
EZ Bar, Lying Tricep Extension 5x8
EZ Bar, Lying Tricep Extension 1x20
Tricep Pushdown, (hands 8-10" apart) 5x8
Tricep Pushdown, (hands 8-10" apart) 1x20

[TigerStealth]

welcome to the bb.com forums,

I would highly recommend a training program called Power/ Rep Range/ Shock. It was created by a Natural Pro Bodybuilder (Eric Broser) and is designed to increase your strength and size. It also involves a lot of high-intensity and heart pounding exercises which would benefit you as a basketball player.

The basic template for the program can be found here - http://www.prrstraining.com/sample.htm

a detailed outline of day-to-day workouts can be found here - http://prrsguru.proboards.com/index....lay&thread=755

As for a diet, at 200 lbs with a goal of increasing weight I would make as a GENERAL recommendation that you eat at least 3500 calories a day. I'd recommend 200g of protein, 500g carbs, 75g fat. As a basketball player you will need high amounts of carbs because you will be lifting + playing basketball which is basically high-intensity cardio.

good luck.

[sixthsense]

Yes, I have used P/RR/S with athletes from every sport.

[bodybuilder03]

I agree with Tigerstealth on his response. Now with the nutrition just stick with your main basics:
Protein - Eggs, Chicken, Lean Meats 90% or higher, Fish, an dof course Protein Powder ( an awesome one to try is All American EFX NF-Pro..it tastes awesome and mixes perfectly!)

Carbs - Oatmeal, Swt Potatoes, Grits, anything whole grain or wheat pretty much.

Fats, MCT oil, Almonds, Peanut Butter (Natural), EFA's

And the P/RR/S program should defintiely help you get to the next level, but I would say maybe with 2 or 3 of the workouts each wek, throw in some agility, explosion and speed drills. So you can gain speed, hops, agility..along with your size and strength.