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re: Weight gaining plan for high school athlete
Posted on 2/22/22 at 5:23 pm to Turf Taint
Posted on 2/22/22 at 5:23 pm to Turf Taint
Requirement 1 is hitting his calories. He’s not gonna gain fast if he isn’t hitting his calorie goal and will plateau depending on where he’s already at.
Req 2 is hitting his macros. If you’re scheduling meals get him to commit to the meals with the reward being that he can eat whatever the hell else he wants after that. Seriously, don’t limit the junk. There is no amount of junk that a high schooler can eat that will throw their progress as long as they hit their core protein/carb/fat goals first. They simply won’t be able to eat enough.
I assume he’s got a weight lifting regiment already planned and football practice. If he has a high metabolism don’t encourage additional cardio. Actually stay away from it unless his appetite can’t keep up with the macros (or he can’t keep up on the field). If he’s full all the time and struggles to eat enough get him 30 min more cardio/day.
The tough part for a kid in school is eating every 3 hours. Gonna take protein bars and shakes between classes which are great for easy protein but don’t usually help with calories. If he can bring a couple water bottles to school a great meal I do every day is overnight oats in water/milk with a scoop of protein or cup of egg whites. I’d probably go protein and water if it’s gonna sit in his backpack all day tho. Do that with milk and uncooked egg whites and he might be in the bathroom a bit too much.
I’m not a dietician but if you’re looking for an actual plan and not just advice macros should probably be:
P - 1-1.2x body weight
C - ~2x body weight
F - 0.5-.75x body weight
For proteins chicken is king, followed by turkey then fish and red meat.
For carbs go with oats and rice as much as possible. But obviously a high schooler is gonna find plenty of carbs everywhere. Noodles. Brownies. Beer. Excellent carb source in beer***
Fats are tougher. Nuts to snack on. Avacado. Yogurt. Bacon. Oil drizzled on meals. That’s not really high school stuff so fats, though important, might be the last thing you control. Tell him to hit a few of those square pizza slices at lunch every day and he’ll hit his fats and calories no problem ha.
Req 2 is hitting his macros. If you’re scheduling meals get him to commit to the meals with the reward being that he can eat whatever the hell else he wants after that. Seriously, don’t limit the junk. There is no amount of junk that a high schooler can eat that will throw their progress as long as they hit their core protein/carb/fat goals first. They simply won’t be able to eat enough.
I assume he’s got a weight lifting regiment already planned and football practice. If he has a high metabolism don’t encourage additional cardio. Actually stay away from it unless his appetite can’t keep up with the macros (or he can’t keep up on the field). If he’s full all the time and struggles to eat enough get him 30 min more cardio/day.
The tough part for a kid in school is eating every 3 hours. Gonna take protein bars and shakes between classes which are great for easy protein but don’t usually help with calories. If he can bring a couple water bottles to school a great meal I do every day is overnight oats in water/milk with a scoop of protein or cup of egg whites. I’d probably go protein and water if it’s gonna sit in his backpack all day tho. Do that with milk and uncooked egg whites and he might be in the bathroom a bit too much.
I’m not a dietician but if you’re looking for an actual plan and not just advice macros should probably be:
P - 1-1.2x body weight
C - ~2x body weight
F - 0.5-.75x body weight
For proteins chicken is king, followed by turkey then fish and red meat.
For carbs go with oats and rice as much as possible. But obviously a high schooler is gonna find plenty of carbs everywhere. Noodles. Brownies. Beer. Excellent carb source in beer***
Fats are tougher. Nuts to snack on. Avacado. Yogurt. Bacon. Oil drizzled on meals. That’s not really high school stuff so fats, though important, might be the last thing you control. Tell him to hit a few of those square pizza slices at lunch every day and he’ll hit his fats and calories no problem ha.
This post was edited on 2/22/22 at 5:37 pm
1
Posted on 2/22/22 at 7:12 pm to ronricks
Two scoops of protein is 242 calories.
One cup of milk is 148 calories
One cup of half and half is 298 calories.
For a grand total of 688 calories.
One gallon of milk is 1,648 calories. One gallon of milk is also cheaper than protein powder, extremely easy to acquire, and is an all in one calorie bomb.
Once again, we’re talking about a teenage athlete who is trying to gain weight in a short amount of time.
One cup of milk is 148 calories
One cup of half and half is 298 calories.
For a grand total of 688 calories.
One gallon of milk is 1,648 calories. One gallon of milk is also cheaper than protein powder, extremely easy to acquire, and is an all in one calorie bomb.
Once again, we’re talking about a teenage athlete who is trying to gain weight in a short amount of time.
Posted on 2/23/22 at 7:24 am to Fe_Mike
quote:
For proteins chicken is king, followed by turkey then fish and red meat.
For carbs go with oats and rice as much as possible. But obviously a high schooler is gonna find plenty of carbs everywhere. Noodles. Brownies. Beer. Excellent carb source in beer***
Fats are tougher. Nuts to snack on. Avacado. Yogurt. Bacon. Oil drizzled on meals. That’s not really high school stuff so fats, though important, might be the last thing you control. Tell him to hit a few of those square pizza slices at lunch every day and he’ll hit his fats and calories no problem ha.
some of you guys have to get off this chicken kick. we arent talking about a bodbyuilder going into a contest.
same with the carbs and fats
red meat, especially ground beef and white rice along with eggs, should make up the majority of his calories.
Posted on 2/23/22 at 8:14 am to lsu777
quote:
red meat, especially ground beef
More creatine in this also
Posted on 2/23/22 at 9:36 am to Turf Taint
Go to a sports registered dietitian. They should measure his body fat % and create a plan for him to follow.
Posted on 2/23/22 at 9:56 am to Turf Taint
Lift heavy, as in every day.
Eat.
Eat.
Posted on 2/23/22 at 10:58 am to boxcarbarney
quote:
Two scoops of protein is 242 calories.
One cup of milk is 148 calories
One cup of half and half is 298 calories.
For a grand total of 688 calories.
One gallon of milk is 1,648 calories. One gallon of milk is also cheaper than protein powder, extremely easy to acquire, and is an all in one calorie bomb.
Once again, we’re talking about a teenage athlete who is trying to gain weight in a short amount of time.
You are living in 1972 with advice like this. One Gallon of Milk has a bunch of shite in it a Teenager doesn't need. Why would you have someone guzzle one gallon of whole milk a day when you can have them drink two shakes that would equal 1,376 calories and only comprised of 2 cups of whole milk total? Heck add 2 tbsp of a natural peanut putter to each and it will equal the whole gallon of milk you want this kid drinking because it is 'cheap'. Milk isn't healthy and the amount of sugar you are wanting to load up in this kid is ridiculous, unnecessary, and avoidable with modern products in 2022. Milk is unhealthy for teenagers or adults anyway. He needs proteins and good fats with a little carbs and as little sugar as possible. I can eat 3 Triple Wendy's baconators a day if I want for 'calories' also but it is filled with absolute garbage. Think about what you are typing. It isn't necessary in 2022 with the supplementation we have.
Posted on 2/23/22 at 11:06 am to ronricks
Okay. OP, forget what I said. Only have him drink a shake with one cup of milk, one cup half and half, and two scoops of protein powder. We don't want your son living in the 70s when he can embrace the future.
Posted on 2/23/22 at 11:10 am to boxcarbarney
quote:
Okay. OP, forget what I said. Only have him drink a shake with one cup of milk, one cup half and half, and two scoops of protein powder. We don't want your son living in the 70s when he can embrace the future.
The kid is a Linebacker not an Offesive Lineman.
He can drink TWO of those shakes a day (one upon waking and one before bed) and add something like PB to it and have all the 'calories' of the gallon of milk you want him to guzzle WITH much better macro profile. The last thing Teenagers these days need is a bunch of unnecessary sugar even if they are 'active athletes'. It's avoidable with modern supplementation.
This post was edited on 2/23/22 at 11:15 am
Posted on 2/23/22 at 11:18 am to ronricks
I'm even more convinced. OP, if I hear of your kid drinking anything other than one cup of milk, one cup of half and half, and two scoops of protein powder, I will have him cut from the team.
Posted on 2/23/22 at 11:22 am to boxcarbarney
quote:
I'm even more convinced. OP, if I hear of your kid drinking anything other than one cup of milk, one cup of half and half, and two scoops of protein powder, I will have him cut from the team.
A gallon a day (of any milk) is absolutely unnecessary, unhealthy, and a waste of time in 2022. You might as well be sending him to Wendy's or Burger King for all his meals with advice and logic like that.
Posted on 2/23/22 at 11:25 am to ronricks
quote:
A gallon of milk isn’t needed in 2022.
quote:
It isn't necessary in 2022 with the supplementation we have.
quote:
waste of time in 2022
So, what you're really trying to say is... this isn't necessary in 2022? You need to be more explicit about what year we're in.
Posted on 2/23/22 at 12:58 pm to boxcarbarney
quote:
So, what you're really trying to say is... this isn't necessary in 2022? You need to be more explicit about what year we're in.
every one of the guys in here are looking at it from an older adults perspective or someone looking to maintain aesthetics, you are not going to convince someone that thinks milk is bad for adults
in general i think we can all agree the basis of the diet needs to be beef, eggs, white rice. from there you up those and add calories as needed.
where those calories come from is going to be a big point of contention with many here.
ideally we would just have a couple protein shakes and add evoo if extra cals or needed or natural pb. but the above or any ideal plan is not always the easest thing to get a teeenager to do. that is where the milk comes in and its funny that he talks about wendys.....because yea for many teenagers simply getting the calories in at some point is the issue so yes wendys along with milk can be used to do that.
too many in this thread over complicate things.
is gomad the best and ideal option?? frick no. but it is an option and yes cost absolutely matters at some point. Wendys isnt the best option either but again it is an option.
the best would be something similar to the ppsa eating thick diet.
breakfast- 8 eggs, 4 oz ground beef in a huge torilla
snack- protein shake with heavy cream or evoo if more cals or needed
lunch- 8-12 oz ground beef and 2 cups of rice
snack- 8oz ground beef made into sloppy joes or 6oz of lean lunch meat and couple slices of cheese in a wrap
dinner- 12oz steak and 4 eggs with a cup of white rice
Posted on 2/23/22 at 1:03 pm to ronricks
quote:
I can eat 3 Triple Wendy's baconators a day if I want for 'calories' also but it is filled with absolute garbage.
Posted on 2/23/22 at 1:08 pm to boxcarbarney
Ole boxcarbarney must be a milk distributor
A whole gallon of milk a day would make someone miserable. Just eat good, clean calories. Add in protein shakes in between meals, hit your macro goals, and lift your f*ckin arse off. Its not rocket science.
A whole gallon of milk a day would make someone miserable. Just eat good, clean calories. Add in protein shakes in between meals, hit your macro goals, and lift your f*ckin arse off. Its not rocket science.
Posted on 2/23/22 at 1:31 pm to lsu777
quote:
breakfast- 8 eggs, 4 oz ground beef in a huge torilla
snack- protein shake with heavy cream or evoo if more cals or needed
lunch- 8-12 oz ground beef and 2 cups of rice
snack- 8oz ground beef made into sloppy joes or 6oz of lean lunch meat and couple slices of cheese in a wrap
dinner- 12oz steak and 4 eggs with a cup of white rice
Good bicep workout from just lifting all that food.
How many calories is this? 4000? 5000?Posted on 2/23/22 at 1:46 pm to Homey the Clown
quote:
Ole boxcarbarney must be a milk distributor
Man, I just threw GOMAD out there as a viable option; which it is. Then some people started acting like recommending GOMAD is akin to suggesting the kid smoke crack and drink baby's blood. But, this is 2022 - not 1972 - and I guess I should know better.
Posted on 2/23/22 at 2:46 pm to boxcarbarney
quote:
Man, I just threw GOMAD out there as a viable option; which it is. Then some people started acting like recommending GOMAD is akin to suggesting the kid smoke crack and drink baby's blood. But, this is 2022 - not 1972 - and I guess I should know better.
more like they should but most here have no clue what its like to to be a multi sport athlete
Posted on 2/23/22 at 2:52 pm to FieldEngineer
quote:
Good bicep workout from just lifting all that food. How many calories is this? 4000? 5000?
i dunno but its about a starting point to getting big for most teenagers.
when i was in HS i had to eat more then this just to get to 170. and as soon as I stopped trying to eat that much...went right back down,
i use to eat more for dinner, less for breakfast and lunch than the above but would have a 1k cal protein shake plus eat 1 jar of PB and half a jar of syrup every night just to gain weight because I would lift and then go to track practice and throw javelin then go to 2.5 hours of baseball.
i was burning a shite ton of cals.
take a normal baseball only player now a days, for a high end player the schedule looks like this
wake up- eat breakfast
tee work at home
school- includes PE as Baseball isnt a year around sport
after school- lifting or speed work
pitching or hitting lessons or bat speed work
dinner
homework
wall ball drills
you do all that and you burn a shite ton of cals. for most HS athletes, 4k cals is a starting point.
Posted on 2/23/22 at 2:55 pm to lsu777
look at wendlers BBB diet
Look at wendler building the monolith diet
See all that food, that's why boxcar suggested gomad. For some it's easier.
Look at wendler building the monolith diet
See all that food, that's why boxcar suggested gomad. For some it's easier.
This post was edited on 2/23/22 at 2:57 pm
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