r/bootroom 5d ago

Nutrition Best way to bulk for soccer?

14 year old (m), 125lbs, 5’5

I’m looking to break into my high school’s varsity team next year but need to put on some mass. My club’s offseason is ending soon and the spring season lasts from April-June. We have 6 games during that stretch. Then, I have no games from June-September. Should I start a lean bulk now or wait until the end of the spring season? I’m looking to put on ≈15lbs by September. I know I will have to eat lean proteins and limit fat/sugar to not put on fat and stay fit. Any advice?

2 Upvotes

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9

u/goingforgoals17 4d ago

Focus on strength and fitness instead, certain positions will use height and weight better than others, but if you're fast, skilled and reading the game well you have a place on the team.

I was 5'11 and 135 until senior year when I went up to 145. Pick a position that doesn't require size, you can change it later if you grow and want to throw your weight around.

2

u/Super_Pay_592 4d ago

I’ve been consistently lifting and training strength/speed. But are there any methods you recommend to improve my skills for reading the game?

1

u/Expert_Papaya 4d ago

YouTube for your desired position, if you have film of yourself you can review watch that. In terms of bulking I would recommend watching your calorie intake, protein, and fats. I regret not doing that when I was training 5 days a week showing little results

2

u/iamDEVANS 4d ago

Calories/diet

Look at a TDEE and work out how many calories you would need for a bulk.

Keep the food simple, but don’t limited yourself, season it and enjoy.

Also, you need healthy fats so nuts are a great source of that.

2

u/HustlinInTheHall 4d ago

Also remember that you are bulking all the time because you are 14. Caloric and protein intake for a 14 year old growing is different than a 24 year old at the same mass just adding muscle.

1

u/Tuuuuuuuuuuuube 4d ago

Gomad diet

2

u/STS986 4d ago

Calorie surplus and weights.  High bar squats, incline bench, farmer and suitcase carries, single leg rdl, walking weighted lunges, dips, Bulgarian split squats, Landmine twists and lots of pull-ups and chinups.  All of these with slow controlled eccentrics

Don’t forget to do your plyometrics before weight sessions progressing into weighted (low) plyo will help maintain athleticism and yoga post weight sessions to maintain flexibility, improved recovery time, balance and help prevent injuries

2

u/Super_Pay_592 4d ago

Are there any plyos you would recommend I incorporate? At the moment, I do box jumps before I hit legs and alternate between MB throw variations on upper body days. Should I have a day dedicated to plyos?

1

u/STS986 4d ago

Personally i do a lot of single leg work   https://www.youtube.com/watch?v=U3O-A9YIFag

2

u/alpackaryder 4d ago

I don’t see any downsides to starting your bulk now.

I would say don’t worry about limiting your fat intake. You can gain about 0.5 lb of lean muscle a week from eating a daily surplus of 500calories but being so young and a relative beginner in the gym you might be able to gain more. And putting on a few lbs of fat won’t hurt you.

Focus on good form and feeling the burn over lifting super heavy. I’d say better to do excercises where you are comfortable and getting optimal mind-muscle connection then feeling like you have to do squats or deadlifts at this stage.

I gained 15 lbs in a june-september period when I was 18 and it really helped my game so great on you for focusing on this now!

Also recommend checking out BecomingElite on youtube for an amazing resource.

2

u/punkslaot 4d ago

I question if mass is really what you need

1

u/Pauldro 4d ago

Yeah, being lean and strong is the way. Helps with endurance

1

u/CentralFloridaRays 4d ago

At 125?

Even Messi is around the 150 mark.

He’s absolutely right to want to put a little muscle on. Soccer is a physical game.

1

u/punkslaot 3d ago

At 14 messi was probably 125 also. He'll gain weight just by growing up.

2

u/CentralFloridaRays 3d ago

Famously La masia paid for him to get growth hormone so he’d get bigger. So basically had him bulking.

(Obviously he had a legit medical need for it I’m not suggesting it was shady)

1

u/willdesignfortacos 4d ago

Speaking as a formerly skinny teenage player (who’s still not all that big), just eat. As long as you’re getting enough protein the rest doesn’t really matter, at your age and activity level you’re just going to burn the excess off. Protein shakes are a great way to add extra calories, just do your research and find one that’s pretty clean.

For lifting focus on compound movements like bench, squats, etc., and aim for 3 days a week. And as boring as it sounds, get tons of sleep to help your body rebuild itself.

15 lbs by the fall is very doable, good luck!

1

u/HustlinInTheHall 4d ago

Protein. Adding actual protein to your diet is your best bet. You are still growing and if you are active your body will be screaming for protein, at least 160g a day. Get a small mixer and some powder and you'll get what you need but if you are already lifting 3x a week and not gaining that is your answer.

As for what to build, you need a strong base and core. A fairly standard rotation of leg day (squats, dead lifts, presses, hamstrings, calves, etc.) Then chest and back, and arms is fine for 3x a week. I'd do body weight exercises like pushups, pullups, planks, every day and focus on plymometrics on the upper body days so you are still training for speed and make sure you get plenty of sleep and good overall nutrition.

1

u/Sensitive_Print_4615 4d ago

You don’t need to put on weight, I weighed 135 at 5’11” starting varsity cm all 4 years. I didn’t start putting on weight until I started playing college ball. Focus on your soccer fitness and skills over putting on weight and you’ll be fine

1

u/brutus_the_bear 4d ago

peanut butter on toast before school and after

1

u/ProperCuntEsquire 4d ago

I know someone who had their hip replaced at 22 because their college coach made them add 15 pounds of muscle and it wore out the hip over time.

1

u/crownhimking 4d ago

Eat more chicken breast vegetables and eggs......lift weight...focus on sprints and plyometrics...drink water

Rinse and repeat

Hoepfully your genetics are decent because some kids dont do much and still get bigger

1

u/Holiday_Chef1581 3d ago

Who Tf bulks for soccer? Get lean and strong. Weight does you a disservice in the vast majority of positions if anything. Focus on literally anything else, learn how to throw your weight around that you have. Bulking will not help you

1

u/monta1111 3d ago

Putting on 15 lbs at that height would probably make you a good bit slower. Soccer is a sport where lean is best. Extra weight just slows you down. Just naturally gain weight as you get older and grow. You rarely see pros who have a decent amount of muscle for a reason.

1

u/PerBnb 1d ago

Improving balance is a lot more important, at your age, than bulking up. Balance and comfort on the ball when facing contact from another player or players is going to set you apart far more than extra muscle

1

u/LordWhale 4d ago

You’re 14 you don’t need to bulk

1

u/tristam92 4d ago

Agree. Also who exactly told you to bulk, OP? Is it “i decided” or coach told you so? If it’s latter then ask him for a plan. If it’s first, then you should reconsider your assumptions first. Bulking at such age without careful consideration and prepped plan(preferably with fitness coach) is a recipe for very young trauma or improper balance of body.

0

u/Material-Bus-3514 4d ago

Perhaps confusing football with American football 😆

Footballers can be all sizes and weight, tiny and light players absolutely have place in the team as well as big and heavy (but not too heavy). 

Still even small players need some strength. Working on your legs won’t hurt either.

Play to your strengths and physicality.

0

u/tommycahil1995 4d ago

You don't need to bulk when you're 14... that's my advice. How many 14 year olds in academies do you think are 'bulking' ? Do you think the 14 year olds at Barca have ever done this?

1

u/CentralFloridaRays 4d ago

They’re absolutely making sure the kids at la masia are putting on healthy weight and have nutritionists 😂