best way to bulk while competing in sports

[Alton dylan]

Hi guys I play basketball at college and when I'm off the court I put up some nice bulk but as soon as I start my playing season it's hard to keep my mass even taking supplements and eating healthy, what would be your advice or training and dieting tip to keep muscle while competing? thank you.

 

[stevesmi]

you seem like a very active person who burns a lot of calories which is a good thing!! you really need to eat more to keep mass though. when you play bball for an hour you are probably burning 500 calories roughly, so you need to make up that 500 calories.. add a chicken breast or half a steak to your daily diet which will make that up

keep in mind though as a bbal player mass is not a good thing, you have to be able to jump and be agile. yeah freaks like lebron are jacked, but for the most part bball players are more lanky and skinny

 

[Lev Butlerov]

The math here is very simple - the more calories get inside of your body, the more mass there will be. If you spend more than you take, you will start losing weight. Therefore, the solution is simple - eat more, and this should allow you to maintain your mass.

 

[muskate]

It basically works like this -

bodyweight = calories in - calories consumed.

To gain weight, you simply need to eat more calories then you consume. Simple as that.

Check out this video I made on how to calculate your calorie, protein, fat and carb intake based on your goals -> https://www.evolutionary.org/forums...s/nutrition-101-carbs-proteins-fat-46427.html


A rough estimate to determine how many calories you need is to multiply your body weight (in pounds) by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.
For example, a 200 pound person would need 3000 calories to maintain his weight (200 x 15 = 3000).


Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes


Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat.


Here is an example of a good quality lean mass diet:

 

[MasonicBodybuilder]

This completely makes sense. Of course you will lose weight while during your season because you are doing an insane amount of cardio. They guys nailed it above. It really comes down to tracking diet and getting enough food in.