NFL Weight Gain Meal Plan

Diet and Nutrition
1

I found this meal plan for all the people that are trying to gain weight. i thought it was interesting, so i wanted to share it with everyone.

How to Gain WeightNFL Weight Gain Meal Plan
Eat three meals a day, plus you need to eat pre- and post- workouts

Goals:

Eat 3 meals a day, plus pre and post workouts.

Add calories in at every meal and snack through food and beverages.

Get more carbohydrate into your diet through cereal, rice, pasta, fruits, and vegetables to provide fuel for activity.

Cut down on fat in the diet and increase the protein and carbohydrate.

THE PLAN

BREAKFAST

Orange juice: large glass ( 12 ounces)

Cereal: A large bowl of Cheerios with granola added, skim milk

And a bagel or 2 slices of wheat toast with 1 TBSP peanut butter on each piece

OR

2 pieces of fruit

A glass of juice ( 12 ounces)

A breakfast sandwich of an English muffin

Scrambled eggs (2)

2 pieces of ham

2 slices of cheese

OR

A smoothie made with

1 scoop of protein powder

8 oz yogurt

12 oz skim milk

1 cup of frozen fruit

AND

A bagel with peanut butter

Eat something within 15 minutes of finishing your workout, EVEN if you are not hungry. If you exercise more than once a day, you need to eat something after every workout.

Choices:

A peanut butter and jelly sandwich and a sports drink

A container of yogurt with granola

A small bag of trail mix and Gatorade

A bar such as Balance, Power or Clif Bar and sports drink

This helps you to recover as well as increase weight.

LUNCH OPTIONS:

Subway 12 inch:

Chicken

Tuna

Steak

Ham and cheese

With baked chips and lemonade or juice to drink

Burger places:

A cheeseburger, and a grilled chicken sandwich

Small fries

Shake

OR

Grilled chicken salad with a baked potato and juice to drink

OR

A wrap with a salad and a shake

If you make food:

Bagel sandwich with turkey, cheese and fruit

Pasta with sauce, 2 pieces of chicken and a salad

OR

An omelet with 3 eggs, cheese, vegetables,

Hash browns

And 2 slices of toast

SNACK in the afternoon:

Banana with peanut butter ( 2 TBSP)

Trail mix with cereal, nuts, and dried fruit ( 1 cup or 2 handfuls)

Cheese and crackers

Large Bowl of cereal

Every time you eat, have something to drink that contains calories:

Juice

Low-fat milk

Lemonade

Sports Drink

DINNER

Protein always:

Half of the plate

Steak

Chicken

Fish

Pork

Turkey

With

Half the plate as rice, pasta, potato, corn

And then separately:

A salad

Or

Cooked vegetables

Or fruit

Seconds should be from carbs and meat

And to drink at dinner:

Milk

Juice

Lemonade

LATER AT NIGHT

To add some extra calories:

A large bowl of ice cream or frozen yogurt

A smoothie

A protein shake with ice cream added

A sandwich

2

looks pretty shitty to me

limit fat? I guess for an athlete having more carbs is a good idea, but fat is an easy/healthy way to get more calories.

cheerios, lol

3

well whatever works…works. this is more of a cheaper way to gain weight in my opinion…

4

Not really optimal for an endo or even meso BB b/c of all the carbs, but for an ecto BB it might work, but not optimal.

5

What an asinine plan. Just because it says NFL on it doesn’t make it good. It looks like a shitty college diet plan.

6

well wouldn’t you agree the plan has enough calories and protein? this was from a mens health issue.

does anyone else have a better meal plan?

7

Figures it was Men’s Health…

^^^^You see at the top there… Click on Article Library. Then click on Diet & Nutrition. Now read.

8

I’d have to run 6 miles a day to burn off all those carbs.

9

Few years back I remember hearing the announcer say how one Offensive Lineman’s diet consisted of pizza dipped in ranch sauce.

…

Getting paid millions to dip pizza in ranch… Best. Life. Ever.

Actually, being fat would suck (plus all the health concerns), but it’s cool in it’s own way. I doubt most linemen actually eat like that, though.

If I were a lineman, I’d probably eat a ton of PB, whey, potatoes, meat, and oats.

10

I know a guy doing arena football.

The coaches gave them a nutrition book for gaining mass.

Out of all the shittiness, one of the last points the little handbook made was to make sure not to eat anything within 3 hours of going to bed. I pretty much ignored that stupid bullshit, but my friend took that as a bible.

11

[quote]Tor Tor wrote:
Few years back I remember hearing the announcer say how one Offensive Lineman’s diet consisted of pizza dipped in ranch sauce.

…

Getting paid millions to dip pizza in ranch… Best. Life. Ever.

Actually, being fat would suck (plus all the health concerns), but it’s cool in it’s own way. I doubt most linemen actually eat like that, though.

If I were a lineman, I’d probably eat a ton of PB, whey, potatoes, meat, and oats. [/quote]

Shutup!

12

[quote]Tor Tor wrote:
I doubt most linemen actually eat like that, though.

If I were a lineman, I’d probably eat a ton of PB, whey, potatoes, meat, and oats. [/quote]

Most of us don’t. I’m a former high school lineman myself, and I know I didn’t eat like that at all. My buddies and I ate good, solid meals each day, but we ate a lot of food. After we worked out, we’d eat a decent amount, then have dinner a little while later. Peanut butter was the prescribed medicine (six sandwiches each morning), along with whey protein and a ton of red meat for dinner.

Only two of us were what you could consider “fat”: my little brother and our friend. The rest of us ranged from slightly chubby to muscular w/ low body fat. We were all different, but we all knew the value of proper nutrition and strength training.

13

The FFB in me cries at that meal plan.

14

Being personal friends with someone who is widely considered to have be the best NFL lineman of the modern era, I am going to comment on this thread tomorrow as I have firsthand knowledge of what he ate when he played and what he eats now that he’s retired. However, I’m tired right now, so it’ll come tomorrow.

15

[quote]triple-10sets wrote:
I’d have to run 6 miles a day to burn off all those carbs. [/quote]

Depending on how they train profession sportsmen such as football players might end up doing just that during practice and strength and conditioning sessions. I bet they don’t get too many days of total rest. they are likely doing some form of training each day if not twice. I know they train a ton of Olympic athletes on a two/day method. And i know personally that some of those 2010 and 2008 olympic candidates and competitors eat like they are 12 years old and just figured out where their mom keeps all the “goodies.”

Success in spite, success in spite.

Almost makes the case for destiny.

-chris

16

[quote]GetSwole wrote:
Being personal friends with someone who is widely considered to have be the best NFL lineman of the modern era[/quote]

Warren Sapp?

17

Not hardly, I was talking offensive line.

First, you have to understand the extraordinary amount of muscle they carry. (He benched 405lbs for ~10 reps without a lot of problems). So they have huge metabolisms from the huge amounts of muscle. Second, they are at the NFL facilities at 8 in morning and don’t leave till about 7 at night. Consider that between practice, weightlifting, individualized training for what needs there are, these guys are doing very physically demanding activity for 8 or more hours during the day. (And you consider that you are only putting in 2-2.5 hours of gym time a day if you train a while AND do cardio).

So, the amount of calories these guys are burning between being huge, and being physically active far beyond any normal amount, is massive. Therefore, they can afford to eat these calorie dense junk foods and PROBABLY HAVE TOO to be able to consume enough calories to maintain size, MUCH LESS GAIN STRENGTH OR SIZE. Also, the intense of activity makes for a huge appetite.

All that being said, when he was still in the NFL he ate quite a bit of candy, tons of steak and red meat, pretty much whatever he wanted, just as long as he was satisfied. And he was comparatively small at a peak weight of only about 285. ALOT of lineman have sub 15-17~ BF. These guys are massive creatures with above average genetics so to think that everything their doing is wrong and stupid is just simply untrue.

AND they don’t need and probably shouldn’t eat like bodybuilders BECAUSE, the hardest training body builder still burns FAR LESS calories than an active pro football player on a daily basis.

So yes, they can afford to not eat clean diets and there isn’t really a reason too. And eating all clean calories would probably make it nearly impossible for them maintain/gain weight because of just the HUGE volume of food that would be.

However, now that he is retired, he doesn’t eat candy much, he watches what he eats, he uses portion control. And yes, he has lost 30+lbs (not strength) just because he eats but what he need to. Thats without any real DIETING, its just simply eating to his new hunger level (which is less because he’s much less active) and eating less candy and stuff.
That just goes to show how easily they can drop weight if they are constantly eating calorie packed foods.

IF YOUR ARE LOOKING TO GAIN SIZE AND TRY TO EMULATE A FOOTBALL PLAYER’S EATING HABIT YOU WILL GET FAT. Unless you can mimic the extraordinary amount of calories he burns. But you can’t.

So yes, for the average person, its not a good diet. But for a football player theres no problem.

Everyone needs to stop making everything a cookie cutter. Like nobody can eat McDonald’s and everybody should eat oatmeal. Its just not that simple. Adapt to your situation. He did, and he dropped weight pretty easily.

18

[quote]Avocado wrote:
triple-10sets wrote:
I’d have to run 6 miles a day to burn off all those carbs.

Depending on how they train profession sportsmen such as football players might end up doing just that during practice and strength and conditioning sessions. I bet they don’t get too many days of total rest. they are likely doing some form of training each day if not twice. I know they train a ton of Olympic athletes on a two/day method. And i know personally that some of those 2010 and 2008 olympic candidates and competitors eat like they are 12 years old and just figured out where their mom keeps all the “goodies.”

Success in spite, success in spite.

Almost makes the case for destiny.

-chris
[/quote]

And yes, most are doing double duty training. From going to some practice and talking to this man, a typical schedule is field practice in the morning. Then a break for lunch/films/meetings. Then weight sessions, then back to field. (Maybe another meal in there I don’t remember. They do have access to getting nutrient when needed, but I don’t remember if they have more alloted meals or what.)

Remember, these guys jobs are to be physically active all the time. And they get 1 (read that again, 1, for the Bucs it was tuesday) day off a week.

Their job is a full time physical activity (and overtime).

19

Getswole, yeah i read the same thing in other parts of that articicle where they’d eat 6,000+ calories a day, however burn a lot of it while training/playing. i’m just looking for good diet to help me gain. something that’s not overly expensive.

20

Its fine to eat ‘dirty’ foods, especially if you have trouble gaining weight. Just watch your fat gain and adjust your plan accordingly.