How To Gain Weight This Summer
- Grant Caraway
- May 24, 2024
- 2 min read
Today we will be discussing how athletes can gain weight this summer before fall camp! I hope this can help.
Also, if you play WR or QB and would like myself to make a custom 8 week workout plan for you this summer, checkout the link below! You will be able to send practice film of yourself to me for an audio/video breakdown on areas of your game that can improve… and then I will make a fully custom 8 week gym/field workout plan for you to improve in those areas! Check it out here ⬇️⬇️
1)- Calorie surplus. Gaining weight is all about calories in and calories out. So I highly recommend investing in a “fit bit” or some type of tool that you can wear when you workout to track the amount of calories you are burning. If you can consume more than you burn on a daily basis- you are in a surplus. If you burn more than you consume, you are in a deficit. Being in a surplus is the first step to gaining weight.
2)- Try consuming 1G of protein per pound of desired body weight. I recommend having a protein shake with breakfast and with dinner. If you weigh 150lbs and want to get to 170lbs- I would try to consume 170G of protein per day to help with muscle repair, growth and obviously putting on mass. A good protein powder I recommend is on the link below! If you use promo code “First15” at checkout I can get you 15% off your purchase. The protein below is very light and easy on your stomach. ⬇️⬇️
3)- Lift in the 8-12 rep range in the gym. Football players need to be strong but ONLY doing lifts in your 1-3 rep max all the time will not help with weight gain. It will help with strength gain and you need that… but you need to work exercises where you’re focused on form and you push yourself to failure in the 8-12 rep range. That is the best rep range for hypertrophy AKA muscle growth.
4)- Snack in between classes. I’m sure all of you have time from class to class at your schedule. To stay in a calorie surplus I used to eat a PB&J sandwich between each passing period. That was 4-5 sandwiches a day. That was one of the most beneficial things I did to gain weight and that’s an affordable food option.
5)- Get sleep. Your body grows when you sleep. As an athlete I recommend 7-8 hours per night. The more sleep you get, the more your muscle recover and can grow. So not only does that help you get bigger, but it gives the energy you need to attack your workout the next day and it helps with focus.
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