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Bulking diet for rugby

  • 04-04-2013 4:24pm
    #1
    Leinsterr
    Banned (with Prison Access) Posts: 401 ✭✭


    I'm 16, 6ft 2.5 and ~84kg. I want to be at least 90kg by the end of summer. I play openside and love it. I love tackling and counterrucking, don't like carrying the ball that much. I need to put on some size for senior cup so any advice? The season will end in two weeks. I can only go to the gym 3 times a week due to rugby so when the season ends I have at least 4 months to hit the gym 6 times a week. I don't get enough calories into me and I don't eat any chocolate or crisps (started on Monday). I take ON Gold Standard twice a day and ON Hydrowhey Platinum post workout. Can someone give me a solid diet? At the moment:
    I have 6 weetabixes, 2 pieces of fruit, a glass of full fat milk and a shake for breakfast.
    I have 2 pieces of fruit during school.
    During break, I have wholegrain pasta with a glass of milk.
    I go to the gym straight after school.
    For dinner, I have chicken/lamb/steak/ham with a lot of vegetables and a glass of milk. And a shake
    Please help


Comments

  • #2
    Blatter
    Closed Accounts Posts: 12,832 ✭✭✭✭Blatter


    Look into calculating your calorie requirements online and take it from there. Add around 500 cals to your daily maintenance whilst making sure you consume a gram of protein per pound of body weight. Do this whilst training hard and you won't go far wrong.


  • #3
    Leinsterr
    Banned (with Prison Access) Posts: 401 ✭✭Leinsterr


    Blatter wrote: »
    Look into calculating your calorie requirements online and take it from there. Add around 500 cals to your daily maintenance whilst making sure you consume a gram of protein per pound of body weight. Do this whilst training hard and you won't go far wrong.

    Cheers for the reply. Do you have any links for the calorie calculators?


  • #4
    Blatter
    Closed Accounts Posts: 12,832 ✭✭✭✭Blatter


    Leinsterr wrote: »
    Cheers for the reply. Do you have any links for the calorie calculators?

    http://www.boards.ie/vbulletin/showpost.php?p=50956807&postcount=12

    Think that formula works pretty well, although they're never perfect. You'll know yourself after weighing yourself/measuring your body fat after two weeks or so whether you're eating too much or too little.


  • #5
    GiftofGab
    Registered Users, Registered Users 2 Posts: 2,430 ✭✭✭GiftofGab


    Doesn't look like you are getting enough calories or protein in diet.

    Do you have access to a microwave in school? Microwaves are great for when you precook all your lunch for the whole week. When they're cooked put them in the fridge / freezer and throw them into microwave when your ready to eat.

    You would need to add good carbs (sweet potato, rice etc.) to each of your meals during school. The pasta is fine but there is no protein in the meal. A can of tuna can be great for protein on the go. You also need to have about 20-30g of protein to both of your breaks during school. Get some good fats too. Add olive oil. Snack on almonds and nuts.

    Lunch ideas can be sweet potato with frozen mixed veg and chicken covered in gravy and cheese. Chilli con carni with rice. Wraps with chicken and peppers, onions etc. covered with satay sauce and cheese. Beef / chicken stir fry. All these can be cooked in one big batch on a sunday and put in fridge / freezer.

    Attempt to eat around 1g of protein per lb of body weight. And spread it out throughout the whole day. Your body can only utilise a certain amount of protein so having a chicken/steak along with a protein shake is too much protein at one sitting for a person of your size.

    Also maybe looking at getting a meal replacement after your gym. Maybe have it walking out of the gym. There can a substantial time difference between the time you finish in the gym and the time you eat your dinner


  • #6
    will56
    Registered Users, Registered Users 2 Posts: 1,042 ✭✭✭will56


    Your body can only utilise a certain amount of protein so having a chicken/steak along with a protein shake is too much protein at one sitting for a person of your size.

    Wrong, his body isn't going to just stop using the protein in his meal once it hits a certain value.
    Also maybe looking at getting a meal replacement after your gym. Maybe have it walking out of the gym. There can a substantial time difference between the time you finish in the gym and the time you eat your dinner

    Time until meal after the gym is unlikely to make that much difference that he has to buy a meal replacement shake.


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