Body building, and Conditioning?

Question

I just wanna know how to get faster and more muscle... I'll admit I'm128-130 pounds and I'm 5''2 or 5"3 so I'm a little fat. I play Fullback and outside linebacker in football. I need to know how to run faster, like some ways that will increase my speed. And i want to know how to Gain a lot of muscle instead of fat. Can you also give me a good diet plan so I can be able to get rid of this fat? I play Freshman football for Queen Creek High school in Arizona... I've been to Summer weights for this summer. Coach Workmen is the Head coach for Weights... And since I'm in begging weights this year. We are barely even Lifting. Please give me Ways to increase my speed. A Diet for my fat. And more body muscle ways.

Answer 1

this is from iwantsixpackabs.com, this is the diet plan.

Meal # 1 (Breakfast)

2 egg whites

1 serving of plain oatmeal with whey protein (for flavor)

½ cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)

3 Hard Boiled Eggs

1 serving of Broccoli

Meal # 3 (Lunch)

31/2 ounces Chicken Breast

1 cup of mixed vegetables

1 Large Apple

Meal # 4 (My post workout meal)

1 Banana

11/2 servings of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)

31/2 ounces of Salmon

½ cup spinach

1 serving of berries such as strawberries

Meal #6 Optional (Before I go to bed)

Cottage cheese with blueberries.

Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.

thats just a sample. you can switch around some of the food AS LONG AS its similar.

Answer 2

to get faster do plyometrics and resistance training ( i use nike sparq training equipment) then just continue to lift weights everyday, but make sure ur lifting the right and using good technique. Drinking Whey Protein shakes helps with building muscle without side effects. just dont eat junk food try to eat healthy stuff with lots of calories if ur trying to get bigger muscle wise. the key is to eat more calories than u burn to build muscle mass.

Answer 3

To increase speed and conditioning, wind sprints and isometrics.

Gain muscle - Resistance training  (weights)

Lose fat - Work out more, eat less.

Answer 4

no