Question

The athlete is male and weighs 220 lbs. He is a football player (linebacker). He is currently in off-season training and his goals are to increase his weight by one pound of muscle per week for up to 12 weeks. He is working out in the weight room 5 hours per week performing a typical strength/hypertrophy program. In addition to the weights, he spends approximately 30 minutes per day for three days per week doing some speed/power/agility exercises. His caloric requirement to maintain his current weight is 4500 kilocalories per day. Design a program that meets the specific nutrient requirements for this athlete.

Answer 1

• Diet plan for muscle building.

Time	Food
6 am	1 cup of Rolled oats, with honey
8 am	250g of chicken breast, 1 cup of broccoli, 1 omlette
10 am	10 egg white
11.30 am	fresh juice (Carrot, beetroot etc)
1 pm	2 Bowl of rice , 300 g of chicken, vegetable salad, curd
3 pm	3 medium pieces of sweet potato
4.30pm	1 scoop of whey protein ( Before workout)
6.30 pm	2 scoops of whey protein(after workout)
7.30 pm	1 glass of fresh juice , with 100 gram of dry fruits
10.30pm	1 bowl of rice , with fish , vegetable salad, curd