New and Need some advice!

[riffdogg2424]

Hey everyone I am new to the board, I just want to say thanks in advance for the help. First, here are my stats just turned 17 I am 175 pounds 9 to 10% BF 5'10. I have never worked out and figured its time to put on some muscle for highschool sports. I play football, basketball and baseball. I have a very muscular base to start with and I want to try to put on twenty pounds of muscle or whatever is possible. I still want to stay fast and agile at the same time. Could anyone help me with some information on a workout routine to gain some LBM and a cardio routine to increase speed and also a diet that I can follow to obtain these goals. I know its a lot to ask for being new, but I have read some of the post out here and everyone sounds very smart, when it comes to this stuff. Thanks again, if you need anymore info just ask.

 

[Deltroit]

Check out the weight training forum and run Madcow2's 5x5 routine this will adapt well for football and will give you the most size & strength of anything out there. As far as diet goes do some reading around here and get ideas for a good base diet then post it up and I can tweak it. if your a true 10% and you've never worked out your going to have to eat alot to put on size.