Please help football is soon?

Question

Hi i am 5 "3" i am going in to 7th grade i was in good shape then i did not work out all summer i ran a 6.00 40 and now im 6.5 i have 1 month to get ready for football i am 142 pounds and have some body fat i have played football for 3 years and started at linebacker every year i want to do the same for 7th grade i need to go 6.2 to 5.9 40 and turn as much fat in to muscle as possible in a month i can follow any diet i need to and have acess to wieghts and can run thank you.

Answer 1

Eat:

-never let stomache growl

-lots of protein

-good carbs only (brown or whole wheat)

-multivitamin

monday- squats 3-4 sets of 8-10 reps

calve raises seat or stand 4-5 sets of 8-10 reps

wednesday- flat,inclined dumbell or barbell (always switch it up) 3 to 5 sets 8-10 reps

triceps- push downs or dips 3-5 sets of 10

front raises 3 sets of 10

FRIDAY- deadlifts 3-5 sets of 3 to 4 reps

leg curl 3-5 sets of 10 reps

Run the 40 every other day you are not working out for practice. Remember when working out, always fast positive and controlled negative. Never sacrifice quantity for quality. Use good form.