Right now, I am trying to gain some size in anticipation of my upcoming bodybuilding show this Spring. When I say size, I don’t mean getting fat, although I am developing a little double chin right now:). Quite a few people have been emailing me about what I eat on a daily basis. Here is a typical list from a day for me right now:
-8 oz grass fed beef, coffee, 1 cup raw milk, almonds
-8 oz ground cage free turkey or cage free chicken, 1 avocado
-6 cage free whole eggs
-1 piece of fruit
-1 shake or 2 cups raw milk
-dinner: usually chicken or salmon-8 oz, sweet potato and green
I have almond butter or natty peanut butter when I feel the need or when I am still hungry. I will be hitting my supplements up tomorrow, stay tuned, but in the meant time, check the video out below….
The reason I love training athletes so much is because I have been in their shoes, I have been in their mind. When I was a junior and senior in high school, I wanted to get bigger so badly that I often ate until I puked. I did not do this on purpose, but the drive was there and I knew that I had to drive the body out of its comfort zone to get the muscle that I wanted. When an athlete tells me he is eating good and a lot, I ask to see his nutrition journal. It is says 2 eggs and cheerios for breakfast, you can be sure as heck that they are going to get an earful from me. Does that even sound like it is a breakfast for a young athlete that wants and needs to get bigger? Cereal is garbage and you should be eating 6 to 8 whole eggs (cage free) for breakfast. The whole idea is to make the body step out of its comfort zone. Training as a young athlete is as much mental as it is physical. You have to put a 10 in to get a 10 out, nothing less.
For all of you strength coaches and wannabe strength coaches, I have a got a simple little tool for you. If your athletes are like mine, meaning the majority of them are trying to pack on some muscle, you MUST have them use a nutrition log. I find that one of the most overlooked aspects in the quest to get bigger is the lack of a proper nutrition plan. Having them keep a log automatically makes them think more about their choices or lack of eating. I check the log once per week. Also, earlier in the week I will ask them what they had for breakfast that day. Usually you will find out a lot just by asking them their breakfast. If they say they had nothing or they had cheerios, you have to give them a swift kick in the butt to get things in order. Simple, but it works.
It’s funny how most athletes today don’t think they need to train during the season. Why would someone want to gain a lot of lean mass, strength and power in the off-season and then let it slip away when it really counts: during the season? Yes, the practices and games are the main focus and they provide a stress to the CNS, but that doesn not mean to stop training in the weight room. Here are a few main points to consider if you are a high school athlete or parent of a high school athlete:
- You have a busy schedule. Plan your workouts around weekends or times when you know you are free.
- You don’t need nearly the volume you do during your off-season workouts. Sets will be less, but you do need to train somewhat heavy still, going as low as a 3RM.
- Other than your max effort exercise for the day, the rest of the workout should be geared towards muscle mass maintenance and full range of motion (especially around the knees and shoulders).
- Your workout should include lots of stretching and soft-tissue work.
- How bad do you wanna be good? Yes, it takes a lot of sacrifice, especially at the high school age to balance a lot on your plate, but it’s worth it. I used to ride my bike to the YMCA before school to workout because I knew I’d be drained after practice or even a game. I expect the same kind of committment out of my athletes.