6 months to get in shape for baseball season -- Advice needed.

[xolent]

So, I've got 6 months to get back in shape for baseball. The last time I tried out I was 40 pounds overweight(5'6" 175lb), and inactive for three years. I ended up passing out and doing a face-plant off the middle of our school's gym floor in the middle of sprints. I immediately left the tryout, and never returned.

Since that time, I've devoted myself to getting in shape and changing my life around. I lost 20 pounds through running a few weeks...I just counted my cals, didn't really pay attention to what it was that I was eating...then I lost another 15 pounds by following a diet and working. I became much more active and knowledgable on dieting and exercise, but still have a few more pounds to lose. Although people view me as a "skinny guy"...I'm really not. I've got a lot of body fat left over, but I have a small frame. It's pretty deceiving.

Right now, I'm at 5'6" 150lbs. I've been down to 138lbs(at the 3 week mark of my month and a half of keto)...but have slipped since then. But I'm ready to start all over again, and I've found my motivation: Getting back into baseball...in shape.

I used to be a fantastic player and I still love the game. I want to play again...and my oppurtunity comes up in the Spring. I've got approx. 6 months to get ready...but I'm unsure of what I need to do on the physical side. My main concern is physical training--Getting my actual gameplay down will be easy, since I've been playing a little bit at the end of this summer. I can run for a few months, but winter will be here soon...so I need to figure out what to do in the gym. I've never actually used a proper weight room, but I've got a teacher at school who is willing to allow me to use the school's.

Does anyone have any suggestions on what exercises would be beneficial to me for baseball?

As far as diet, I need to lose some weight while gaining strength and muscle. I'm going to stick to a diet plan of:

1782 cals, 78g fat(15g sat, 36g poly, 18g mono), 57g carb, 228g protein, 31g fiber.

Supplements: Flax Seed Oil, Green Tea Extract, Multi-Vit.

Anyway, if someone wants to just review my info and give me a little advice, it'd be appreciated.

[2Scoops]

First of all your diet is ALL wrong for sport. It's almost 40% fat and only ~12% carbohydrate!! Aim for <25%fat, >60%carbohydrate and ~15% protein. Remember: 4kcals for every gram of protein/carbohydrate, 9kcal for every gram of fat.

In relation to baseball, you should start on a periodised resistance training programme now to prepare your body physically for what can be a demanding sport and this should also help you lose the last couple of pounds.

I'm sure someone here could a suggest a good baseball specific programme starting out muscular endurance - max strength - power - maintenance. Lots of core work and shoulder work I would imagine.