Research Paper: Gaining Weight: How to Properly Gain 25-35 Lbs

Pages: 5 (1329 words)  ·  Bibliography Sources: 3  ·  Level: College Junior  ·  Topic: Sports  ·  Buy This Paper

¶ … Gaining Weight (25-35lbs)

How to Properly Gain Weight (25-35 lbs)

A high school junior weighing 200 pounds and is 6'8" tall has coming looking for workout and meal plans to help him gain between 25 and 35 pounds safely and properly. He needs to gain the weight in order to be considered for a college scholarship and has been advised by the recruiter he needs to bulk up in order to be college prospect.

A weight gain program consisting of proper diet and strength training will be set to ensure the gain is done safely, that all nutritional requirements are being met, and that the young man is building muscle instead of gaining fat. Workout schedules along with a list of recommended exercises plus meal and snack schedules for weight gain and weight training will be provided.

To properly gain weight and build muscle, a strict dietary plan, in addition to a well balanced workout schedule, is essential to guarantee success without the risk of injury or ailments. Consumption of certain food groups ensures that muscle is built while eliminating weight gain through fat. Proteins and carbohydrates are essential in building muscle mass and promoting the growth and strength of the muscles. Eating three square meals a day is not enough and eating too much protein at one time will can the person to become lethargic. In the weight lifting field, it is recommended that 3 meals and 3 snacks be consumed. (Coaching Association of Canada, You Need Extra…Section) This will ensure the nutrients are being distributed properly and not building up as unwanted fat.

Training for strength and muscle gain must be done carefully and correct techniques performed to guarantee muscle is getting the optimal workout possible. Muscle weighs more than fat so the more muscle built means the more weight is gained. Adequate rest and recovery time plus getting adequate sleep helps the athlete gain muscle and promotes the best way to protect muscles from over exertion or strain. Muscle gain is slow and on average only 10 pounds of muscle can be gained in a year's time depending on the age of the athlete. (Coaching Association of Canada, How AreYou…Section) The workout to be proposed in this paper will be geared toward basketball players and exercises that promote strength and flexibility.

Meal Recommendations and Schedule:

The diet is one of the key ingredients in building muscle mass and promoting weight gain. Meals containing high energy, nutrient-dense foods are highly recommended and foods like soups and salads should be eaten last and in moderation. (Coaching Association of Canada, High Energy…Section) Calorie intakes must be increased to supplement the calories burned during the workout and to provide fuel to the muscle. One rule to "bulking up" is to increase protein intake to 1.5 grams per pound of bodyweight. (Riveria, Bulking Up Basic #1 Section) A 200 pound athlete needs about 300 grams of protein a day and should spread it out over the 3 meals and 3 snacks. Water or drinks should not be consumed with meals but consumed between them to keep the stomach from filling up on the fluids. Here are examples of what the dietary plan should consist of:

Breakfast: High energy cereals like granola, shredded wheat, bran, or muesli

Hot cereals made with whole milk.

Fresh and dried fruits

Juices like apple, pineapple, apricot, grape or cranberry

Eggs and whole wheat or grain toast

Snack #1: Trail mix with raisins, dried fruits, nuts, and seeds

Peanut butter and graham crackers

Yogurt with fruit, nut, or granola added

Frozen dairy products

Pudding or custards made with whole milk

Lunch:

Baked potatoes

Baked fish (salmon, mackerel, etc.)

Poultry

Starchy vegetable (lima beans, corn, potato, peas)

Peanut butter sandwiches

Snack #2: same as Snack #1 or Milkshakes made out of ice cream or milk / yogurt / fruit

Energy or protein bars

Dinner:

Baked fish or poultry

Lean red meat

Starchy vegetables

Tuna

Sherbet or yogurt for dessert

Snack #3:… [END OF PREVIEW]

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