How much should i work out to play football?

lift weights

First off, because you want to be a DB, you need to build lean muscle, not to much bulk due the fact that you will need to maintain or increase speed. If you want to lift for strength, you want heavier weights at lower reps. to get "cut", you want lighter weights over 10 reps. As a trainer, i cant stress this enough: diet is key. you will not build an ounce of muscle if you dont eat enough calories of the right amounts of food. At 180 lbs, you are goin to need at least 180 grams of protein day. ie) tuna, fish, steak, chicken, pork, eggs. Plenty of complex carbs for energy and calories. First off, you want to do a bulkin phase. dont worry about losing definition. Lift heavy and hard and eat alot of those foods to gain alot of muscle and size, then after that cycle, start doin cutting cycles and cardio to cut the fat down so you dont lose much speed. I can go into great detail with you to perfectly give you a set plan if youd like... AIM is surfinghbrvca and emal is [email protected]