Weight gaining plan for high school athlete

Don't gain weight for the sake of gaining weight

Make sure muscle is being added, not fat

I made this mistake playing college ball. I went from 160 to 195 by just stuffing my face with garbage. Yeah I gained 35 pounds but most of it was fat so I lost a lot of athleticism

Look to gain as much muscle as possible and as little fat as possible. Eat clean, lots of protein.

Steroids is probably the only way if you are looking for short term results. Like less than 3 years. Not worth it

Weight gaining protein, creatine, lift 5/6 days a week

Caloric surplus.
1g protein per 1 lb. of body weight.
Lots of complex carbs.
Little fat.
Stay in the weight room.

Avoid ‘weight gain’ shakes they are loaded with carbs, sugars, and maltodextrin. Have him eat a lot of red meat and eggs. Also, have him drink 2 of these a day:

1 cup half and half
1 cup organic whole milk
2 scoops of high quality whey isolate

This will provide about:
690 cals
62 Protein
32 fat
23 carbs

I would have him drink one first thing in morning and one before bed. Eat 3 or 4 meals in between. Drink 3 to 3.5 liters of water a day.
Active teenagers have plenty of testosterone and growth hormone naturally.

If the school has a good weight lifting program then no need for any extra weightlifting, that’s the strength coaches job, just go with their recommendations

Sleep is super important, no damn call of duty passed 7pm would be a good start

Your main job should be to help with nutrition. If he’s a hardgainer (fast metabolism type) have him eating moderate to high protein meals every 4-5 hours. A double scoop of whey with milk and peanut butter between meals is a good start but lean meats are ideal.

Try not to keep processed empty calorie garbage around the house, things like pizza rolls, hot pockets, pop tarts, snack packs etc. yes these foods are calorie dense which can help with weight gain, but they end up taking the place of well balanced meals and ultimately do more harm than good.

Without knowing his training, its hard to say. But generally, eat eat eat eat.

You could always go the Mark Rippetoe route and have him drink a gallon of milk a day.

Chicken and rice mthfkers!

quote:

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drink a gallon of milk a day.

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Too much sugar and carbs no reason to do that with all the various protein powders available. 1 cup whole milk and one cup half and half with 2 scoops of whey isolate provides a good balance of pro, fat, carbs without all the sugar.

I'd be cramming a peanut butter sandwich on high calorie bread before every workout.