High School Nutrition- What he was doing and how I turned it into weight gain
So, for most of the High School kids I work with, gaining weight is a high priority for most if not all of them. They come in and state that they have been eating a ton of food, but still can’t figure out why they still weigh the same.
For most, they are eating a ton of food, but they need more.
What do I mean?
For Example:
Breakfast: 1 Bowl of Cereal, 2 Pieces of Toast, 1 Cup of Orange Juice
Snack- Nothing
Lunch: 2 Hamburger, Fries, Chocolate Milk,
Snack- Pack of Crackers
Dinner: Chick Fil-A Chicken Sandwich Meal w/ Fries and Soda
The Average Joe could live off of this, but for an athlete who is working out 3x Week on top of everything else just isn’t going to cut it.
1) He’s not getting enough in for breakfast. Cereal is just SUGARY EMPTY Calories which isn’t going to cut it
2) He doesn’t have a great variety of Protein Options
3) He will never gain any weight eating this on a daily/weekly basis.
So, I took what he was doing and added a few extra things. It was all dependent on what Emanuel was able to take with him to school, but also based around things he like to eat.
Nothing worse than eating something you hate.
Take a look and an example Meal Plan I came up with that helped him gain almost 20lbs before he went off to College.
Trust me when I say this: Its not a one size fits all, it took a lot of time, effort, and energy to get these results long term.
Ø 50%- Carbohydrates, 30% Protein, 20% Fat
Ø Total daily caloric intake: 3425-3800- calories/day (Based on RMR and Activity)
Ø Eat frequent meals every 2-3 hours
Ø Goal for Protein intake- 256-285grams/day
Ø Goal for Carbohydrate intake: 428-475 grams/day
Ø Goal for Fat intake: 76-84 grams/day
Ø PRE and POST workout meal consumption
o PRE- 4:1 ratio of Carbs/Protein. Ex. Power Bar or Cliff Bar with Sports Drink
o POST- at least 45 minutes after finishing workout. Ex. Protein Drink (WHEY) with Fruit
6:15 am BREAKFAST- (463 calories: 59g CHO/31g PRO/11g Fat)
¾ cup of Egg Whites, ½ cup of Blueberries and Strawberries, 4 pieces of turkey bacon, ¾ cup oats
Water - (16-20 oz.)
7:30 am SCHOOL STARTS
9:00 am SNACK - (309 calories: 26g CHO/20g Protein/15g Fat)
6oz Chobani (Greek) Yogurt, 1oz of dried almonds (approximately 22)
Water - (16-20 oz.)
11:30 am LUNCH-(783 calories: 72g CHO/ 77g Protein/ 22g Fat)
4-6 oz. Chicken (grilled), 2 slices of wheat bread, 2 cups of green beans, ½ cup of sweet potatoes
1:30 pm SNACK/PreWorkout-(455 calories: 72g CHO/22g Protein/10g Fat)
1 Turkey sandwich- 2 slices of bread, 6 pieces of turkey, lettuce, and lite mayo
1 Large apple
1 oz of String Cheese
Water (16-20 oz.)
Or
(519 calories: 72g CHO, 49 g Protein, 6g Fat)
Smoothie:
1 cup of 2% Milk
1 medium banana
½ cup of blueberries
¼ cup of raspberries
½ cups of strawberries
¼ cup of frozen vanilla yogurt
2 oz. of pineapple juice
2 scoops of Protein
3:30pm-4:30pm Workout
5:00pm- Post Workout –(Needs to be consumed within 30-45 minutes of completing the workout) (410 calories: 62g CHO, 32g Protein, 6g Fat)
1 Scoop of Protein
8 oz. of 2% Milk
1 Medium Sized Banana
7:00pm- Dinner-(548 calories: 43g CHO, 76g Protein, 9g Fat)
1 dinner roll
½ cup of brown rice
12 oz. of tilapia
1 cup of asparagus
9:30pm Snack - (519 calories: 72g CHO, 49 g Protein, 6g Fat)
Smoothie:
1 cup of 2% Milk
1 medium banana
½ cup of blueberries
¼ cup of raspberries
½ cups of strawberries
¼ cup of frozen vanilla yogurt
2 oz. of pineapple juice
2 scoops of Protein
Remember this is not ideal, but it was an example of what needed to be consumed in order to put on the weight long term.
He went from 180lbs >>>> 205lbs by the time he went off the College.
RESULTS Are Possible, Just Stick to the Program!!
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