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      06-24-2019, 03:15 PM   #10
TNTMYM3
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Drives: 2011 BMW e90 M3
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Location: Yucaipa ca

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Quote:
Originally Posted by UglyBuzzard View Post
Just turned 16 year old that is currently 6'3 and 225lbs. He has a shot at DL/DE and needs to gain 30 lbs before 18. No matter how much he eats, he does not gain weight.

Any suggestions on shakes and or companies that put out quality?

He is heading into season so going to burn a lot of calories soon.

Thanks in advance...
Pretty ambitious goal. Assuming the goal is 30lb of muscle, in two years, this would be my strategy:

Measure Base Metabolic Rate - This is measured at your local gym using a breath monitoring device to determine how many calories you are burning in idle. The estimate of how many calories you are burning per day includes this the sum of this value plus the value determined by your daily exercise routine.

Nutrition Pre-Bulk Primer
Daily Caloric Intake= (1000 calories above BMR from calc above, recalc every 3 mos)
July 2019 - Sep 2019 50/35/15 Ratio of Proteins/Carbohydrates/Fat(poly/mono unsat)
6 meals per day with majority of carbohydrates around your training)
Protein shakes are not meals but can be used for meal replacement when not available or timing is a challenge (I.E. pre-workout, before bed, in between major meals)
Sleep 8-10 quality hours, no skipping, no makeup naps.
1gal of water throughout the day, Ice your joints
60 min weight training in the early morning
3-4 days/week Push/pull/legs 12-15 reps 4sets 70% max, fast tempo

Bulk
Daily Caloric Intake= (1000 calories above BMR from calc above, recalc every 3 mos)
Oct 2019 - Dec 2020 50/30/20 Ratio of Proteins/Carbohydrates/Fat(poly/mono unsat)
7 meals per day with majority of carbohydrates around your training)
Shakes are not meals but can be used for meal replacement when not available or timing is a challenge (I.E. pre- workout, before bed, in between major meals)
Sleep 8-10 quality hours, no skipping, no makeup naps.
1gal water throughout the day, Ice your joints
60-75 min weight training in the early morning
4days/week 5x5 Training 8-10 reps 4sets 85% max, slow tempo

Maturation
Daily Caloric Intake= (750 calories above BMR from calc above, recalc every 3 mos)
Jan 2020 - March 2020 45/40/15 Ratio of Proteins/Carbohydrates/Fat(poly/mono unsat)
6 meals per day with majority of carbohydrates around your training)
Shakes can be used for meal replacement when not available or timing is a challenge (I.E. pre-workout, before bed, in between major meals)
Sleep 8-10 quality hours, no skipping, no makeup naps.
1gal of water throughout the day, Ice your joints
45-60 min weight training in the early morning
3-4 days/week Push/pull/legs 8 reps 4sets 90% max, slow tempo down, fast tempo up

Strength
Daily Caloric Intake= (500 calories above BMR from calc above, recalc every 3 mos)
April 2020 - May 2020 40/40/20 Ratio of Proteins/Carbohydrates/Fat(poly/mono unsat)
5 meals per day with majority of carbohydrates around your training)
Shakes can be used for meal replacement when not available or timing is a challenge (I.E. pre-workout, before bed, in between major meals)
Sleep 8-10 quality hours, no skipping, no makeup naps.
1gal of water throughout the day, Ice your joints
60-75 min weight training in the early morning, 45 min cardio at night
3days/week Push/pull/legs 10-12 reps 4sets 85% max, get a spotter push a few more

Cut the Fat
Daily Caloric Intake= (calories at BMR from latest calc, recalc every 3 mos)
June -July 2020 50/35/15
5meals
8-10 hrs sleep
1gal water
3days - 45 min weight training early morning 80%
45 min light volleyball/CrossFit/Plyometrics/Football/Swim at night
Have fun, get a tan, take photos, send me PayPal etc.

Repeat year 2 but skip Bulk Primer and go straight into Bulk until the end of December. Re-calculate your MBR, your body fat levels should be lower by end of July.

There are much simplified versions of this annual nutrition cycle, which include major meal doubling and simply adding two extra meals. This is effective for a temporary period (beginner gains) until your body MBR increases and you discover that your gains have stalled.

Last edited by TNTMYM3; 06-24-2019 at 05:41 PM..