Hard gainer?

[tk17603]

Hello, was looking for some help,I'm helping my son trying to gain weight for football. I have a diet that I put him on, but I am tring to make sure it is a proper diet, He obviously will not be taking any AAs or anything. Just tring to help him eat right . so anyway here is what his diet is. If anyone has any ideas I would appreciate it. Thankyou

He is :
130 lb
5'6
9% body fat

He eats this everyday: he gets sick of it a little, maybe looking for better ideas:

Breakfast :
6 eggs
1 bowl of oatmeal
5 strips of turkey bacon or sausage


at school he gets a penut butter sandwitch around 10:30 am

then lunch:

approx 8 oz of chicken breast
1 cup green beans
2 cups angel hair pasta



after school

another penut butter sandwitch


dinner

approx 8 oz of chicken breast

2 cups angel hair

1 cup green beans


before bed a 1 caesin protein shake made with milk and 2 table spoons of
olive oil.

when he lifts he drinks a protein shake whey protein..



I appreciate any help that you want give...thanks

i know he wants to get up in the 160-165 bracket by next season, he tore his acl so he is out for the year. and started the diet 1 month ago...Thanks

[gbrice75]

What's he getting sick of specifically? Damn, I wish I could eat 2 PB sandwiches every day!

How about adding some variety with the protein sources. Swap out the chicken (boring) for fish, lean beef, etc?

[tk17603]

not physically sick, just same old thing
he is probally just getting sick of eating chicken everyday, but its kinda expensive to eat that way, so its cheaper for me to get the big bulk bag of chicken breast from cosco. and when its on sale..i kinda was wondering if that is enuff food or if he needs to consume more calories...because he eats pretty clean i think.....

[JAB1]

best way to know if hes eating enough is calculate his tdee, then add the macros and total cals for his days food. Ensure its atleast 500 above maintainance. then tweek from there. Some of the other vets can give more detailed advice but thats where I would start.

[Back In Black]

Can he have a half or full pint of milk with his PB sarnies?

How old is by the way?

If he's out with torn acl, firt he has my complete empathy, second what do his workouts look like?

[tk17603]

he is 16 today, his acl surgery is tommorrow, then rehab.....
he works out 4 days a week

i know he does the 5x5 chest routines , does flat bench, flys, pec dec, and one arm chest
tri's,
another day biceps and back

legs (which he won't be doing untill the dr says so.)

he does his work out, i'm just helping him eat so he doesn't waste his time in the gym

i know he just put up 165 on the bench once yesterday, i thought was good, cause he only weighs 130....

[Back In Black]

Well, on the plus side to being off his feet for a while, he won't burn as many calories so the weight gain should be easier, just need to make sure it's quality weight.

I appreciate that he's probably sick of his diet plan. His lunch and dinner are the same every day? Can you vary his carb sources, sweet potato, wholewheat pasta, rice. Vary the protein, fish, beef, pork.

Add oats to his PWO shake.

Pint of skim milk with each of his pb sandwiches.

As far as his workouts go, unless his isolation exercises are relevant to his sport (in the UK we play football with our feet!) I would minimise them as much as possible. Compund moves will be so much better for him. Ad he may want to up his reps, 5x5 will be ok for strength but for most people it won't produce significant muscle gain.

[auslifta]

Well, on the plus side to being off his feet for a while, he won't burn as many calories so the weight gain should be easier, just need to make sure it's quality weight.

I appreciate that he's probably sick of his diet plan. His lunch and dinner are the same every day? Can you vary his carb sources, sweet potato, wholewheat pasta, rice. Vary the protein, fish, beef, pork.

Add oats to his PWO shake.

Pint of skim milk with each of his pb sandwiches.

As far as his workouts go, unless his isolation exercises are relevant to his sport (in the UK we play football with our feet!) I would minimise them as much as possible. Compund moves will be so much better for him. Ad he may want to up his reps, 5x5 will be ok for strength but for most people it won't produce significant muscle gain.

He should be only training for strength if you ask me. He is training for sport not to look good.

I'd remove the oil from the casein shake too. When he is recoverd and running around increase his carbs.

[hankdiesel]

That diet looks pretty good to me. Instead of chicken he could do steak or ground turkey. Season things for him and throw some fruit in there to keep him from getting sick of the same old stuff.

[Back In Black]

He should be only training for strength if you ask me. He is training for sport not to look good.

He is training to gain size, as I understand it!

[tk17603]

thanks for all the replies, he is training for football, so I guess size and strength, he just had acl surgery on friday so i guess we have to deal with this first :/