How WRs Can BULK UP This Off Season

A lot of WRs want to bulk up for next season but aren’t sure what to do exactly. Today we will be discussing two things you need to make sure you are doing in your diet to build muscle and size this off season.

The first thing you should be doing is consuming enough calories to always be in a calorie surplus. A lot of guys don’t even know how to track calories. And I didn’t either in high school or youth ball but you need to be very disciplined with the way you approach things. As athletes we are constantly moving and constantly burning calories so you NEED TO EAT. But you need to fuel your body with healthy calories that will give you the correct energy and output in your workouts. So for example eating brown rice or sweet potatoes. Those are a great source of calories but they also are slow releasing carbs, AKA carbs that give you more energy. This also depends on your weight so I would suggest researching a “calorie calculator” on google and that can show the exact amount you should consume based on your weight.

The second thing you need to do to bulk up is to consume 1G of protein per pound of body weight. So if you weigh 180lbs and you are trying to get to 200, you need to consume 180-200G per day. Reason this is important is because when you workout you breakdown the muscle tissue in your body. Protein repairs that muscle tissue, so if you can recover faster by consuming protein, you will see more gains with your gym workouts if you are trying to build mass. Foods with a lot of protein are eggs, red meat, chicken, beef and fish. Also you need to supplement protein shakes into your diet as well! If you can do these two things you will see yourself put on a lot of mass.

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