A few ideas needed on kcal intake...

[b fold the truth]

Ok...on Friday I am working with 4 people on their diets. Three of them are in dire need.

I. Edge is a redshirt freshman. 6', 18, 185 pounds. He is one of the hardest working people I've seen in a long time...hardest on the football team for sure. He wants to play line backer, but needs to weigh 215-220 to get the position. He hopes to maybe play special teams his Jr. year and maybe get to play on the 3 day squat (less than 15 snaps a week) as line backer his Sr. year of college.

II. He is also a redshirt freshman, 5'9", 168 pounds, 18 years old. Also a VERY hard worker in the gym and also wants to play LB. He was the all time leader in tackles last season at his High School with 150+ tackles...freaky. The starters told me today that he has a really good 'eye for the ball', maybe the best that they had ever seen.

III. Owens is another redshirt freshman, 5'11", 255 pounds, 18 years old. Pretty hard worker, good gym lifts and good running speed and would like to play Defensive Tackle as soon as possible. The starting DT is 6'2" and 280 and the strongest guy on the entire team...by a long shot. The starting DT is a Jr. this year. He has already gained his freshman 15 pounds...lol...but has no problems gaining good weight.

IV. Rebecca is a thrower on the track team. 6'2" or better, 206 pounds, 19-20 years old. She wants to work hard, learn a lot, be taught, and lose 7 pounds or more on the scale. Honestly, she could probably lose 15-20 and still be strong. Very little to no lifting background, two knee surgeries (one each knee) and very little coordination...but very naturally strong. She is a Soph this year with lots of progress in the future.

Ok...the football players are mostly having problems gaining weight. I first explained to them that cereal was NOT breakfast food and neither was a grapefruit. They are eating breakfast at 7 or earlier, lunch at 11:30, lifting at 1, getting taped up at 2:30 and practicing from 3:30 till whenever...and not getting to eat till 9:00 at night. For the past week they have been eating between lifting and practice, which has helped with their recouperation times quite a bit.

These guys have HEART. Walk on players, no scholarship, can't travel with the team, don't even get to wear a uniform on the sidelines during the game...can't even be on the sidelines. They watch tape, practice 6 days a week, lift 4x per week, and get beaten on all the time...just for the dream that they will get to take 15 snaps or less their Sr. year...at an OVC school. Chances are that they will probably be beaten out by another recruit their Jr. or Sr. year who is 6'3" and 220 pounds as a Freshman. It is just a chance though...they have talent and HEART...so anything is possible.

I want to help these guys gain weight...any ideas on what their kcal intake should be? Prot, carbs, fat? Meal ideas for poor students who live and die football all day long, go to school, and live in the dorms?

Rebecca I think will take care of herself. We just plan to get her eating something NORMAL...2 salads a day isn't normal for a 200 pound female strength thrower!!!! Between a 'decent' diet, coordination work, and a solid training program...I think that she will be fine but any advice is much appreciated.

Thanks for all the help and ideas!!!!

B True

 

[NWinters]

wrestling coach always told me to eat Ice cream before bed time, if i wanted to gain weight.

 

[louden_swain]

wrestling coach always told me to eat Ice cream before bed time, if i wanted to gain weight.

I had the opposite problem. . . getting down to 125lbs from 142lbs was always a challenge.

 

[louden_swain]

B Fold,

The top three guys do infact need some serious weight gain, if they want to become good defensive players.

The linebackers at the University of Oklahoma range between 220lbs and 245lbs.

These guys need high calories and heavy weights. . but you already know this.

- squats
- cleans
- push presses
- bench presses

As for calories:

high protein, carbs and moderate fats. . .these guys are burning tons of calories out on the field and losing an inredible amount of fluids.

lots of food and lots of water.

I will look at the rest of the subjects.

 

[TheProject]

Boy...cheap ways to get a lot of calories. I know when I was in high school, the two cheapest ways to get food were Taco Bell and Little Casear's Pizza. Not exactly clean foods, but it was cheap.

What about something like this:

Power Mass 1000 *Chocolate 650 calories / 113g carbs / 33g protein 4 lbs. 13.48

That's from Jesup Gym, http://www.jesupgym.com/misc/supplements.cfm

I know a lot of times, students don't have the money for supps, but that's the one I use, and if they can do gainers, it'd give them something portable that's a good amount of calories and carbs. Gotta have something for that long stretch with no food.

 

[Backlash]

I have been taking NLarge2 once a day to help get more calories. 2 cups of milk plus 3 scoops is about 700 cals with 42 or so grams of protein. Obviously MRPs are not a real replacement for food, but they can help a lot if used with plenty of food IMO.

 

[kingc_79]

Boy...cheap ways to get a lot of calories. I know when I was in high school, the two cheapest ways to get food were Taco Bell and Little Casear's Pizza. Not exactly clean foods, but it was cheap.

What about something like this:

Power Mass 1000 *Chocolate 650 calories / 113g carbs / 33g protein 4 lbs. 13.48

That's from Jesup Gym, http://www.jesupgym.com/misc/supplements.cfm

I know a lot of times, students don't have the money for supps, but that's the one I use, and if they can do gainers, it'd give them something portable that's a good amount of calories and carbs. Gotta have something for that long stretch with no food.

how many servings are in this? it doesnt say on the site

 

[TheProject]

how many servings are in this? it doesnt say on the site

Uhhh...I don't know.

Here's the full nutrional label. Someone more clever than I can probably figure it out:

http://www.optimumnutr.com/products/product_detail.asp?Inventory=44

 

[BigWh1tey]

1,2, and 3 should be eating whatever isn't bolted down . add 2 quarts of nestle quick daily (about 3$) ( thats about 1900Kcal) to there maintance requirements .
4 will probably lose weight and/or change body comp with a regimented weight training plan. ( it seems that coordination and core strength go hand in hand. So lots of swiss ball, weighted abs, GHR, Sled and wheel barrow , and medicine ball work with a partner can go along way to improve all over body control ).

just my .02

 

[kingc_79]

Uhhh...I don't know.

Here's the full nutrional label. Someone more clever than I can probably figure it out:

http://www.optimumnutr.com/products/product_detail.asp?Inventory=44

thanks man...thats around 11.3 servings...not bad for 14bucks

 

[Exodus]

1 lb of ground round or ground turkey cost a mere 1.50

(they can get/or use if they already have a george foreman grill)

oats are cheap, buy generic honey to put in it for flavor.

rice is penny's and you can cook it in a microwave.

peanut butter and honey sandwiches are a great snack.

and remember the 3 main rules i took away from the how to gain weight by jm blakely:

1 carry mayo and put lots of it on everything.

2. never drink fluids that dont have calories

3. keep a can of peanuts or almonds with them at all times (since they dont drive like jm said, college students walk a lot, but if they drive tell them to keep it in their car.)

thats what i do, and its very cost effective.

X

 

[kingc_79]

1 lb of ground round or ground turkey cost a mere 1.50

(they can get/or use if they already have a george foreman grill)

oats are cheap, buy generic honey to put in it for flavor.

rice is penny's and you can cook it in a microwave.

peanut butter and honey sandwiches are a great snack.

and remember the 3 main rules i took away from the how to gain weight by jm blakely:

1 carry mayo and put lots of it on everything.

2. never drink fluids that dont have calories

3. keep a can of peanuts or almonds with them at all times (since they dont drive like jm said, college students walk a lot, but if they drive tell them to keep it in their car.)

thats what i do, and its very cost effective.

X

nice...very nice

 

[Scotsman]

For the three football players. When I used to really try and bulk up I mixed oreo cookies and icecream into my protein shakes. Also I switch from skim to 2% milk to get a little more fat. Also peanut butter is super calorie dense and good for you. My dorm had hard boiled eggs and bacon available at breakfast alot. I would eat a dozen eggs whole and about half to a on pound of bacon and put cheese on it when available. I know its a lot of fat but with them burning off that many calories they need all they can get and fat is the most calorie dense of the nutrients.

As for Rebecca the salads are fine just have her add in turkey or chicken or some valuable protein source. Also she needs to add about four more meals to get enough fuel for her body to run on. Let her know that adding more small meals throughout the day will help her lose fat and make her body run better. As for coordination cone drills work well for foot work along with jumping rope and tire/rope drills.

Cheers,
Scotsman

 

[rjl296]

im a poor-ass student, and chocolate milk is my best friend. very cheap, and i want the xtra cals.

 

[Lord_Suston]

I got one from a biological standpoint that helps me bulk up 20-30lbs when i need the weight.

1)Breakfast-blood sugar is low and insulin response will be high, so you need whole grains, rye bread, oatmeal, cream of wheat. also need 2-3 types of protein each with different absorportion times. Eggs, milk, yogurt, some type of meat. Also the need some type of fruit-go with bananas to replenish potassium.

2)pasta and more pasta with tons of meat. they also need to have vegetable to clean the digestive system so food is more readily absorbed.

3) pizza can work but they need more protein, you can eat steak all day long but there is more effecient protein out there. that is why you need to eat different types.each protein source has different absorption rates, every meal with protein should have some carb source to give more insuling spikes to increase protein transfer rates

I'll think of more, but these guys are gonna gain in the offseason more than anything

 

[d3track]

they should get lunch coolers and carry milk and sanwiches in them
if they can afford wieghtgainers all the better
they should be eating during classes
if they can slam in stuff (protien shakes, homemade protien shakes) right after lifting and right after practice all the better
keep stuff like beanutbutter and honey in thier lockers so they have it very available

 

[kingc_79]

1 lb of ground round or ground turkey cost a mere 1.50





peanut butter and honey sandwiches are a great snack.

X

i just tried these after readin this...actually mixed pb, jelly and honey together and man this was the shit.

 

[Exodus]

i just tried these after readin this...actually mixed pb, jelly and honey together and man this was the shit.

im not a big jelly fan but your right pb and honey is an amazing combination............

X

 

[bigstve12]

these football players are burning lot of cals..they really need to be eating more often thruout the day...when i was in college i would eat a frozen pizza before bed every night...not the healthiest, but when looking to put on size, bad calories are better than no calories.

 

[t3c]

I'm not a big suppliment fan except for protein powder...I would rather eat real food than drink weight gainers honestly

Hamburger helper is always good

Hamburgers...everyone loves hamburgers

liquid calories! In between meals I used to DRINK 1 cup of oatmeal (this doesn't fill you up at all) 1 cup oatmeal 1 cup water and put the blender on liquify.

Mix up natural icecream, whole milk, chocolate syrup, and oatmeal for 1000+ calorie shakes before they go to bed

leftovers are key

snacks throughout the day = 2 peice of whitebread with whatever they ate for dinner last night in between

 

[Citruscide]

Being a scholarshiped athlete during undergrad, never had to worry about heart. LOL -- just kidding, I DID walk on my first semester there, wasn't scholarshiped FULLY until my 2nd year.

I just remember eating an UNGODLY amount of calories and not gaining a pound... didn't really NEED to then either... I was a track athlete and a high jumper... at night, I would remember eating a bag of cheetos, a roll of cookie dough and some ice cream... and still be hungry... drinking 2 ltr of pop and some pizza. I used to get the 2 for 1 special at Poppa Johns back in the day and eat both in one night.

Then again, I was running 8 miles or so of distance (conditioning) work in the morning and doing near 2 miles worth of sprint work a night... 3x a week weight training and not to mention my specialty training for high jump -- which would have been enough for a normal routine by itself. I guess that is what I got for going to a Big 10 School?

I guess you'd just have to motivate them to eat more... once they start seeing results, you'll have an easier time to get them to continuously eat...

C-ditty

 

[DBCooper]

Add whipping cream to shakes. alot of calories. NOT whipped cream but whipping cream.

 

[Citruscide]

One more thing... putting on 15-20lbs as a football player is one thing... but to do it as a linebacker... is another.. he's going to need to maintain his speed and quickness as well as agility and strength. Looks like you have some work cut out for you... he's going to have to eat cleanly to gain those pounds... or at least he's going to have to train balls to the wall to be able to use the junkier calories..

Ok, I'm out the door to train someone and then head to work for tonight...

Hasta

C-ditty

 

[ffknight84]

if its an all you can eat buffet style caf have them carry some food out, thats what i used to do, but we weren't allowed so i just threw it in my bag.

 

[b fold the truth]

They came in on Friday with a list of everything that they had eaten this week. I hope that I've given them some ideas to help them gain about 5 pounds in the next 5-8 weeks...then the season is over. From there...they have no excuse

B True