Help Me Develop a Plan: Getting In Shape for Basketball

[Ice882]

Hey guys,

I play basketball for my school. During the season our training is rigorous and keeps me more or less in shape. However, in the 8 months of the year my team isn't practicing and working out, my terrible diet catches up with me and my stomach gets flabby. Nothing major but right now I'm probably 5-10 pounds over my target weight. I don't want to be super jacked and huge, but I want to be lean and have some real definition in my abs, chest and back.

Please help me develop an effective work out plan. I already work out 3-4 times a week with weights, and play basketball pretty regularly for some cardio. Unfortunately its not really producing the results I want. I figure I must be doing some things wrong:

a) I need to improve my diet -- I don't want to eat nothing but beef and eggs but I would like tips on ways to sort of seamlessly integrate healthy, muscle building foods into my diet. Here's how my day went today in terms of meals:

breakfast: 1/2 a cup (dry, that is) of oatmeal. glass of water.

lunch: 2 frozen white castle sliders (250 calories for 2 of them, 13 grams of fat 12 grams of protein), pasta salad, corn salad, a panini with chicken breast and 2 slices of cheese. 2 cookies, 150 calories each.

dinner/dessert at 9 pm: vanilla and chocolate ice cream, probably about a cup. 2 more cookies, corn salad.

Definitely not great.

in terms of workout here's what I do for weights:

- free weight bench
- concentration curls
-lat pull-downs
- forearm curls
- a light lower back exercise that I don't know the name of

3 sets of 12 for each, except for the concentration curls which I alternate every other workout -- fewer reps more weight.

Please help me those these stubborn pounds!

Thanks guys,

Ice

 

[CaptainJ]

For diet, I'm sure someone like carlitosway can come and give a good diet program.

But your training program sucks major balls. You are playing basketball, so you need strong legs to add to your vertical and to keep you fast. You really need to implement squats and deadlifts into your program. I suggest a program like starting strength as you will quickly gain a lot of strength, and burn a lot of fat, which definitely means lots of extra inches for your vertical jump.

 

[JCballin88]

Squats, lunges, and calf raises alone did wonders for my vertical. I went from barely getting the bottom of the net to easily hanging from the rim in just a couple months of adding a 60-minute leg workout to my weekly routine.

 

[Ice882]

Squats, lunges, and calf raises alone did wonders for my vertical. I went from barely getting the bottom of the net to easily hanging from the rim in just a couple months of adding a 60-minute leg workout to my weekly routine.

I do calf raises. I squatted for a while and it didn't really help (though I'm sure it should). Lunges seem dumb and pointless though? Its just like long awkward steps, isn't it?

Any diet tips by the way? I've started drinking green tea and taking fish oil.