Tweet
A co worker of mine asked me for diet advice for his son. The kid is 16 and 6'4 and 230 pounds. His bodyfat is probably in the 12-14% range. He plays defensive end and wants to put on some size before next season. I've watched him play and he has some real talent, but obviously lacks the weight to go to the next level. Here is what I came up with. I just thought that I would run it by you guys for a last opinion before I turned in the finished product.
Meal One:
Eggs (6 whole)
Oatmeal (100 grams dry)
Banana (1 medium)
Meal Two:
Cottage Cheese (1 cup lowfat)
Baked Potato (w/ skin)
Yogurt (8 oz plain)
Meal Three:
Chicken Breast (8 oz skinless)
Brown Rice (1/2 cup precooked)
Mixed Vegetables (6 oz frozen)
Meal Four:
Ground Beef (8 oz extra lean)
Whole Grain Bread (4 slices)
Orange (1 medium)
Meal Five:
Turkey Breast (8 oz)
Baked Yams (8 oz)
Lentil Beans (2 oz dry)
Meal Six:
Round Steak (8 oz)
White Rice (1/2 cup precooked)
Spinach (8 oz)
This totals up to about 385g of protein, 500g carbs, and about 4900 calories.
Obviously he's not going to be hitting the sauce for a few more years, but I think that with his metabolism he's going to need all these calories to put on the weight. Let me know what you think.
Meal One:
Eggs (6 whole)
Oatmeal (100 grams dry)
Banana (1 medium)
Meal Two:
Cottage Cheese (1 cup lowfat)
Baked Potato (w/ skin)
Yogurt (8 oz plain)
Meal Three:
Chicken Breast (8 oz skinless)
Brown Rice (1/2 cup precooked)
Mixed Vegetables (6 oz frozen)
Meal Four:
Ground Beef (8 oz extra lean)
Whole Grain Bread (4 slices)
Orange (1 medium)
Meal Five:
Turkey Breast (8 oz)
Baked Yams (8 oz)
Lentil Beans (2 oz dry)
Meal Six:
Round Steak (8 oz)
White Rice (1/2 cup precooked)
Spinach (8 oz)
This totals up to about 385g of protein, 500g carbs, and about 4900 calories.
Obviously he's not going to be hitting the sauce for a few more years, but I think that with his metabolism he's going to need all these calories to put on the weight. Let me know what you think.