Want To Gain Muscle? Then Do The Math.

Your calorie consumption should come from 55-60% carbohydrates, 20-25% fat, and 20% protein. Your body primarily relies on carbohydrates as its main energy source. You should typically eat 3 meals per day as well as 1 or 2 snacks. This ensures that you are constantly fueling your body and keeping it prepared for peak competition. Once your calorie needs have been determined then a meal plan is developed to make sure that you are consuming enough calories at the correct times.

You first want to determine your calorie needs at your current body weight including exercise calories. You can use the Harris Benedict equation to determine this.

You first determine the Basal Metabolic Rate (BMR) by obtaining your actual body weight in kilograms and height in centimeters: 1 inch = 2.54 centimeters 1 foot = 12 inches

Example: 6’5”=77” 77”x 2.54cm = 195.6cm

1 pound of bodyweight = 2.2 kilograms

Example: 200 pound individual / 2.2 kilograms = 91.0 kilograms

The equation is as follows:

66 + (13.7 x weight in kilograms) + (5 x height in centimeters) – (6.8 x your age) = Basal Metabolic Rate (BMR)

Determine your maintenance calories next: Basal Metabolic Rate x 1.3 = Your maintenance calories . Q.

3. Add 500 calories to your maintenance calories.
Total calories = maintenance calories + 500 calories
Here is an example of a basketball players calorie needs:
Joe is 18, 6’5” and 200 pounds.
BMR = 66 + (13.7 x 91.0 kilograms) + (5 x 195.6 centimeters) – (6.8 x 17) = 2175 calories

Maintenance calories:

2175 calories x 1.3 = 2828 calories

Additional calories:

500 + 2828

Total Calories:

2828 + 500 = 3328 calories to create a muscle building environment.

Every two weeks you need to increase your calorie intake by an additional 500 calories until desired body weight is met.

These determinations should be done at least 8-12 weeks before a season begins so that you can gain muscle weight properly so that it doesn’t compromise performance during the season.

You should be eating 3 meals a day along with 2 snacks every day. Follow your meal plan based on the calories you need to eat and when you need to eat them and this will help provide energy to the working muscles and help them recover quicker from the intense workouts.

It is important to also include a strength training program to meet your goal of increased muscle. It is key to add calories slowly to your diet so that you gain muscle and not unwanted fat. Gaining muscle is a slow process so make sure you give yourself 2-3 months prior to the season to try and achieve this goal.

Here are some good examples of carbohydrate and protein sources so that you can achieve your required calories.

High Carbohydrate Sources

Chocolate milk, Yogurt, Pudding, Blackeye peas
Navy beans, Pinto beans, Apples,
Applesauce, Bananas, Cherries, Dates, Dried
Fruit, Grapes, Orange juice, Oranges
Pineapple, Prunes, Raisins, Garbanzo beans
Lima beans, Potatoes, Non-sugary Cereals,
Brown Rice. Pancakes, Kidney beans, Fig Newtons, etc

Just stay away from fried foods

Fat or proteins are not going to provide that quick energy supply. Carbohydrates are the nutrients that will provide the quick continuous supply of energy. Protein is needed to help repair the muscles from training and provide essential amino acids to build new muscle. Your body only requires 0.9 grams of protein per pound of bodyweight. Any more protein then this will just be broken down and excreted. Your body will also be more likely to become dehydrated because of the increased protein. Here is a list of good protein sources.

Tuna Turkey Fish Hamburger, Chicken Egg Whites, Beef, Chick Peas
Yogurt , Cheese, Milk, Peanuts
Peanut butter, Beans, Tofu,

Cottage Cheese, etc.

This is a foundation to start you on your way to gaining new muscle. Individualized meal plans based on your requirements can be created that will help you gain that edge over your competition.

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on Flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architectsports@gmail.comGod Bless,
Alan Tyson
Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist

What Every Athlete Needs To Know To Stand Out

Have you been down the grocery aisle lately and noticed all the condiments that are on the market for enhancing the flavor of your meal. Salad dressings, grilling sauces, marinades, etc. All these condiments are designed to make the food better, i.e. to take something good

and make it better. In life, we are all given certain opportunities and what we do with those opportunities determines where we end up. Some of these opportunities lead to our goals and others lead us away from them. Do you choose to spend time studying and gaining knowledge or do you choose to party and always do what is “cool”?

We believe there is a way of conduct that will help to lead you down the right path. This way of being can be broken down into 6 rules. In a nutshell, it comes down to bringing the sauce so you will stand out and make your team better. That can mean many things so let me elaborate.

To “Bring the Sauce”, one has to stand out from the crowd in some way. To stand out in a positive way and “enhance the flavor” of your team you must start with the three key ingredients.

Must Do: (three key ingredients to the sauce

BE ON TIME (which means being ready to go 10 minutes early)  BEENTHUSIASTIC BE A PROFESSIONAL

Without the above three “must dos”, you will not stand a chance. Th3se 3 things are the bare essentials and here are six suggestions on ways that will make yours a name that will be remembered:

 DO THE LITTLE THINGS 100%!  BECOMPETETIVE BE A STUDENT

 BEHUMBLE BE POSITIVE AND CONFIDENT  TAKEINITIATIVE

DO THE LITTLE THINGS 100%

This is easily said, but takes true passion and commitment to excellence to
do. Everything you do needs to be done to the absolute best of your ability. This rule needs to become your mantra. It may be sweeping the floor, running a warm up session, or planning training for an assigned sport. No matter what it is, there needs to be the same level of effort all across the board. People notice “above and beyond’ attitude no matter where it shows up!

BE COMPETITIVE

Realize you are in a fight for recognition amongst your peers. You ultimately want to be seen as the most competent athlete who is most ready for the next level. It is ok to form friendships and encourage your teammates, but don’t forget why you are there in the first place. It is to get better each day, practice, meeting etc and don’t let others deter you from this commitment.

BE A STUDENT

Study, Study, Study. Study everything early and often in your career. It is very important that you have multiple perspectives. This will help you speak intelligently about what you do and most importantly why you do it. It will also help you to ask better questions. Ultimately, it will assist you in forming your own philosophy. You will always be a student if you only do what your coach tells you to do, you can only become the teacher when you strive to learn what they know.

BE HUMBLE

With all this new found knowledge you may feel like you know a thing or two. Please always know your place. You could read a million books and that alone won’t make you a competent coach. It is book knowledge meshed with true” in the field” experience that will make you a proficient player – always strive to improve. Add in these rules and you will be great!

BE POSITIVE AND CONFIDENT

These are two traits that, when focused in the right direction, become absolutely magnetic. Take an inventory of those that surround you. Now which ones are your favorites to be around? I am willing to bet they exhibit one or both of these
qualities. Have the confidence to believe in yourself and what you are doing, but be careful that that confidence is backed up with hours of work and preparation. The worst thing is for an individual to be too confident with nothing to back it up, that just looks ridiculous. Positivity is infectious and may just be the most important personality trait you’ve gained for your whole life.

TAKE INITIATIVE

Don’t sit on the bench waiting for the big guy to call your name. Get in there already! It may be doing the little things without being told like setting up, doing the little things well – like dynamic warm up, research, or helping organizing a practice or drills,
etc. Maybe it is thinking of new ways for sessions to go smoother or a new idea for practice. No matter what it is, be the first to do it. Do not just sit back and do the bare minimum. That will be a good way to get forgotten.

As you journey through your career, remember these rules. Practice them passionately with an unwavering resolve and I will assure you that “‘yours” will be a name that is remembered.

Quote from the movie TROY

Messenger Boy: “The Thesselonian you’re fighting... he’s the biggest man I’ve ever seen. I wouldn’t want to fight him.”

Achilles: “That is why no-one will remember your name.”

**Remember to

1. Always plan ahead for what you are going to eat

2. Obtain adequate amounts of protein

3. Work on Flexibility

4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architechsports@gmail.comGod Bless,
Alan Tyson
Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist