Looking for quality advice for my nephew to bulk up.

BJ4TIDE

All-SEC
Aug 11, 2007
1,504
867
137
I hope it is cool to post this on here. My nephew Landon is a 10th grader and has been moved to varsity football. His O-line coach has told him if he can add weight he might get in-game reps this year. They are pleased with his skill and technique development, but want him bigger. I was talking with him and he said, “They told me to drink a protein shake each day.” He feels like there is more he can do to add good weight more quickly. Anyone here have knowledge on nutrition to offer some good advice?
 

jjv0004

All-SEC
Dec 13, 2017
1,138
1,810
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Greenville, SC
I am not a nutritionist but have been working out for 20+ years and I am a hard gainer. The quick and easy answer is eat more food. Pretty plain and simple. If they literally just told him to drink a protein shake each day, that is not going to cut it.

Here is a really good video to help figure out how many calories he should be consuming to put on weight. Most of those calories should come from whole foods and not shakes/supplements. Eat lean proteins (chicken breast, turkey, fish, eggs, plain greek yogurt), starchy vegtables (sweet potatoes), vegetables (broccoli, leafy greens, asparagus), seeds/nuts (almonds, walnuts, flax/chia seeds), grains (oatmeal, quinoia, brown rice) and healthy fats (avacado, olive oil.

 
Last edited:

gtgilbert

All-American
Aug 12, 2011
4,189
7,602
187
Here's my non-traditional view.

I'm not a nutritionist, but over an extremely variable athletic career over many, many years where I went back and forth between power/speed sports and endurance sports I've managed to add 20 pounds, then lose 25-30 for endurance sport, swap back and put 35 back on for several years, then swap sports again and drop almost 40 and even at my heaviest, kept bodyfat around 10%.

In a gain cycle, almost nothing helps more than red meat, followed closely by pork. Neither really has to be lean. The fat in these foods is extremely nutrient and calorie rich. The less processed they are the better, but ground beef and ground pork are ok to help with the budget. Fatty fish like salmon or canned tuna are also great. It's best to cook this stuff in a griddle or skillet versus a grill. On a grill, a lot of the juices (containing nutrients and calories) drip down into the grill where in a griddle or skillet a lot of it gets reabsorbed. Eggs should play a role in protein intake also and there should 100% be a decent amount of protein for breakfast. Milk is also pretty calorie dense.

Bulk calories from potatoes and rice are great, and don't be afraid to use real butter on both of these. whole grains are ok. Fill in with whatever veggies. Try to get complex carbs with meals.

Sugars and simple carbs are optimal right before and during high effort workouts. Fruits are ideal before, but if he needs some type of hydration drink during, skratch labs is the best option out there. Within 30 minutes of a high effort workout, top off with either a protein shake or other high protein input. I always used chocolate milk and a protein powder. 30 minutes is critical as that's the window in which the body can absorb the most nutrients/carbs into the system to maximize the body's ability to build muscle and recover. Don't overdo the simple sugars, but a scoop of ice cream a night isn't the end of the world. I would make a milkshake with icecream, peanut butter and milk shortly after dinner a lot of nights.

Anything with any type of artificial sweetener or non-sugar sweetener has to be absolutely avoided. This includes splenda. No 'diet' or 'zero' products ever and anything with 'low-calorie' needs a very careful reading of the label. Even some things that claim no artificial sweeteners will have splenda or tree sugars or other things and they make that claim since the stuff is plant based. The body senses the sweetness and triggers the processes to absorb and use the sugars even if they are not present. Over time this reduces the body's ability to process sugar at all and it throws everything out of whack.

I wasn't ever a fan of the blanket calculators that had a standard number of calories per day and consuming that every day. I think those are good for averages, but I always used a 2-3 day rolling view where I matched calories to the activity for the day and the next day. i.e. on a heavy effort day the calories would be higher, but on off/rest days the calories would be a bit lower (even when trying to gain).

It takes 3500 extra calories to gain an additional pound, so 4 pounds in a week would mean 14,000 extra calories spread over the week. It's way easier to do this by adding meals throughout the day instead of each meal being bigger. Breakfast, second breakfast, brunch, lunch, dinner, supper.

He needs to lift HEAVY. Like heavy enough that the 5th rep on each set is the failure rep. 4-6 sets per exercise with decent rest between sets. Focus on the big lifts that use the most muscle groups but also add some hinge exercises to stay balanced in the lower body.

Rest is also critical. Not just recovery between workouts rest, but overall getting plenty of sleep. 8 hours should be the min. Tired and fatigued is the enemy of strong and fast.
 
Last edited:

westide

All-SEC
Jan 22, 2011
1,998
1,280
187
Load up on peanut butter sandwiches, and always each one right before bedtime.
Over indulging in peanut butter will cause some problems. Going days without a bm will add weight however, it will also cause abdominal discomfort at some point.
 

Windsortide

Hall of Fame
Nov 11, 2019
5,161
3,046
187
Most of the guys I played with in college that needed to gain weight were put on six meal a day plans. They ate a baked potato with every meal. Their lifting plan was a pyramid plan 3 days a week. All this information is available online.
 

HighlandOak

Suspended
Mar 8, 2023
1,090
838
137
Here's my non-traditional view.

I'm not a nutritionist, but over an extremely variable athletic career over many, many years where I went back and forth between power/speed sports and endurance sports I've managed to add 20 pounds, then lose 25-30 for endurance sport, swap back and put 35 back on for several years, then swap sports again and drop almost 40 and even at my heaviest, kept bodyfat around 10%.

In a gain cycle, almost nothing helps more than red meat, followed closely by pork. Neither really has to be lean. The fat in these foods is extremely nutrient and calorie rich. The less processed they are the better, but ground beef and ground pork are ok to help with the budget. Fatty fish like salmon or canned tuna are also great. It's best to cook this stuff in a griddle or skillet versus a grill. On a grill, a lot of the juices (containing nutrients and calories) drip down into the grill where in a griddle or skillet a lot of it gets reabsorbed. Eggs should play a role in protein intake also and there should 100% be a decent amount of protein for breakfast. Milk is also pretty calorie dense.

Bulk calories from potatoes and rice are great, and don't be afraid to use real butter on both of these. whole grains are ok. Fill in with whatever veggies. Try to get complex carbs with meals.

Sugars and simple carbs are optimal right before and during high effort workouts. Fruits are ideal before, but if he needs some type of hydration drink during, skratch labs is the best option out there. Within 30 minutes of a high effort workout, top off with either a protein shake or other high protein input. I always used chocolate milk and a protein powder. 30 minutes is critical as that's the window in which the body can absorb the most nutrients/carbs into the system to maximize the body's ability to build muscle and recover. Don't overdo the simple sugars, but a scoop of ice cream a night isn't the end of the world. I would make a milkshake with icecream, peanut butter and milk shortly after dinner a lot of nights.

Anything with any type of artificial sweetener or non-sugar sweetener has to be absolutely avoided. This includes splenda. No 'diet' or 'zero' products ever and anything with 'low-calorie' needs a very careful reading of the label. Even some things that claim no artificial sweeteners will have splenda or tree sugars or other things and they make that claim since the stuff is plant based. The body senses the sweetness and triggers the processes to absorb and use the sugars even if they are not present. Over time this reduces the body's ability to process sugar at all and it throws everything out of whack.

I wasn't ever a fan of the blanket calculators that had a standard number of calories per day and consuming that every day. I think those are good for averages, but I always used a 2-3 day rolling view where I matched calories to the activity for the day and the next day. i.e. on a heavy effort day the calories would be higher, but on off/rest days the calories would be a bit lower (even when trying to gain).

It takes 3500 extra calories to gain an additional pound, so 4 pounds in a week would mean 14,000 extra calories spread over the week. It's way easier to do this by adding meals throughout the day instead of each meal being bigger. Breakfast, second breakfast, brunch, lunch, dinner, supper.

He needs to lift HEAVY. Like heavy enough that the 5th rep on each set is the failure rep. 4-6 sets per exercise with decent rest between sets. Focus on the big lifts that use the most muscle groups but also add some hinge exercises to stay balanced in the lower body.

Rest is also critical. Not just recovery between workouts rest, but overall getting plenty of sleep. 8 hours should be the min. Tired and fatigued is the enemy of strong and fast.
I was gong to post something, but just reread this, and give me credit for the 2nd time through. (y)
 

dWarriors88

All-American
Jan 4, 2009
4,332
1,074
187
Tulsa, OK
I don't know if it was mentioned but Creatine works really well especially if he's already in the weight lifting program at his school. My freshman year of high school at Davidson i went from 125 in the start of spring to 160 end of summer. I was eating as many carbs and proteins as I could get, but taking a healthy dose of Creatine before workouts. That stuff WORKS
 

Tidelines

All-American
Oct 19, 2022
2,505
4,108
187
Here's my non-traditional view.

I'm not a nutritionist, but over an extremely variable athletic career over many, many years where I went back and forth between power/speed sports and endurance sports I've managed to add 20 pounds, then lose 25-30 for endurance sport, swap back and put 35 back on for several years, then swap sports again and drop almost 40 and even at my heaviest, kept bodyfat around 10%.

In a gain cycle, almost nothing helps more than red meat, followed closely by pork. Neither really has to be lean. The fat in these foods is extremely nutrient and calorie rich. The less processed they are the better, but ground beef and ground pork are ok to help with the budget. Fatty fish like salmon or canned tuna are also great. It's best to cook this stuff in a griddle or skillet versus a grill. On a grill, a lot of the juices (containing nutrients and calories) drip down into the grill where in a griddle or skillet a lot of it gets reabsorbed. Eggs should play a role in protein intake also and there should 100% be a decent amount of protein for breakfast. Milk is also pretty calorie dense.

Bulk calories from potatoes and rice are great, and don't be afraid to use real butter on both of these. whole grains are ok. Fill in with whatever veggies. Try to get complex carbs with meals.

Sugars and simple carbs are optimal right before and during high effort workouts. Fruits are ideal before, but if he needs some type of hydration drink during, skratch labs is the best option out there. Within 30 minutes of a high effort workout, top off with either a protein shake or other high protein input. I always used chocolate milk and a protein powder. 30 minutes is critical as that's the window in which the body can absorb the most nutrients/carbs into the system to maximize the body's ability to build muscle and recover. Don't overdo the simple sugars, but a scoop of ice cream a night isn't the end of the world. I would make a milkshake with icecream, peanut butter and milk shortly after dinner a lot of nights.

Anything with any type of artificial sweetener or non-sugar sweetener has to be absolutely avoided. This includes splenda. No 'diet' or 'zero' products ever and anything with 'low-calorie' needs a very careful reading of the label. Even some things that claim no artificial sweeteners will have splenda or tree sugars or other things and they make that claim since the stuff is plant based. The body senses the sweetness and triggers the processes to absorb and use the sugars even if they are not present. Over time this reduces the body's ability to process sugar at all and it throws everything out of whack.

I wasn't ever a fan of the blanket calculators that had a standard number of calories per day and consuming that every day. I think those are good for averages, but I always used a 2-3 day rolling view where I matched calories to the activity for the day and the next day. i.e. on a heavy effort day the calories would be higher, but on off/rest days the calories would be a bit lower (even when trying to gain).

It takes 3500 extra calories to gain an additional pound, so 4 pounds in a week would mean 14,000 extra calories spread over the week. It's way easier to do this by adding meals throughout the day instead of each meal being bigger. Breakfast, second breakfast, brunch, lunch, dinner, supper.

He needs to lift HEAVY. Like heavy enough that the 5th rep on each set is the failure rep. 4-6 sets per exercise with decent rest between sets. Focus on the big lifts that use the most muscle groups but also add some hinge exercises to stay balanced in the lower body.

Rest is also critical. Not just recovery between workouts rest, but overall getting plenty of sleep. 8 hours should be the min. Tired and fatigued is the enemy of strong and fast.
I don't like to type much. I keep my post short and sweet. I must say to type all that (and it was good advice ) to help the young man was impressive to me. I'm gonna give you an "atta boy."
 
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BAMAVILLE

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Jan 9, 2014
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I hope it is cool to post this on here. My nephew Landon is a 10th grader and has been moved to varsity football. His O-line coach has told him if he can add weight he might get in-game reps this year. They are pleased with his skill and technique development, but want him bigger. I was talking with him and he said, “They told me to drink a protein shake each day.” He feels like there is more he can do to add good weight more quickly. Anyone here have knowledge on nutrition to offer some good advice?
Did they suggest a target weight?
 

BamaMoon

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Apr 1, 2004
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Tell him to postpone his playing career until he turns 30. Gaining weight is almost automatic then!

Seriously, he needs to see a nutritionist.

Most people can't do it on their own. When I was in 10th grade I was 6'2" and weighed 150 and was trying to add weight for basketball. I drank a big chocolate shake every night before bedtime and I ate like a horse at all meals. And then I'd just run it off the next day. Never gained weight until my basketball career was over!
 
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Bamabuzzard

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My high schooler is in the same situation, he's 6'0 tall and skinny as a rail. His coach told him he needed to add weight and strength in the offseason. So we have him in a workout program with a local instructor and he tells my son to pound the proteins and quadruple his calories. This summer he's put on right at 10 lbs. Last night he ate a 16 oz ribeye, twice baked potato, and drank a milkshake.....and was still hungry! :oops::LOL::oops::ROFLMAO:.....oh the benefits of youth. :cautious:
 
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DzynKingRTR

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Dec 17, 2003
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My high schooler is in the same situation, he's 6'0 tall and skinny as a rail. His coach told him he needed to add weight and strength in the offseason. So we have him in a workout program with a local instructor and he tells my son to pound the proteins and quadruple his calories. This summer he's put on right at 10 lbs. Last night he ate a 16 oz ribeye, twice baked potato, and drank a milkshake.....and was still hungry! :oops::LOL::oops::ROFLMAO:.....oh the benefits of youth. :cautious:
I gained 5 pounds just reading that. I miss being young
 

gtgilbert

All-American
Aug 12, 2011
4,189
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My high schooler is in the same situation, he's 6'0 tall and skinny as a rail. His coach told him he needed to add weight and strength in the offseason. So we have him in a workout program with a local instructor and he tells my son to pound the proteins and quadruple his calories. This summer he's put on right at 10 lbs. Last night he ate a 16 oz ribeye, twice baked potato, and drank a milkshake.....and was still hungry! :oops::LOL::oops::ROFLMAO:.....oh the benefits of youth. :cautious:
Tell him to postpone his playing career until he turns 30. Gaining weight is almost automatic then!

Seriously, he needs to see a nutritionist.

Most people can't do it on their own.
When I was in 10th grade I was 6'2" and weighed 150 and was trying to add weight for basketball. I drank a big chocolate shake every night before bedtime and I ate like a horse at all meals. And then I'd just run it off the next day. Never gained weight until my basketball career was over!
So I think folks can do.it on their own, and the quad calories idea, even though I was more prescriptive is not far off.

That's why my earlier
Dissertation I said was non-traditional. Many/most folks try to do the 'lean protien' thing and that just doesn't make sense in a gain cycle where intake needs to be really high. 1 gram of protein has 4 calories. 1 gram of carbs has 4 calories. 1 gram of fat has NINE calories. Like it or not, fat intake is critical to being able to get the total number of calories needed to make big gains. You just have to have that type of density to get the calories needed. If an athlete is putting in the work, they'll convert the fat to the calories needed to build the protein into muscle.
 
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