Hey guys, usually I'm around here posting up info, trying to help others on the forum, or asking questions for my own use. But today I need a little guidance on helping my brother put on some mass. He plays football and basketball, is pretty damn skinny, but also quite strong (power cleaned 250 his sophomore year of high school weighing around 180). I guarentee he can't do that now though, because he simply doesn't eat enough. And what he does eat is the typical teenager chips, poptarts, mini muffin and taco bell diet. He is heading into his senior year and keeps asking me how to get bigger without getting fat (ab obsession because he used to be pretty overweight when he was younger).
Here's the major issue: there is no way in hell I can get him to track his intake. I am looking for just a general guideline to give him that could help him bulk up.
My current plan: giving him a list of foods he should eat for breakfast with a couple different options. Something like:
Breakfastoptarts and a protein shake with milk, bowl of whatever ****ty cereal he eats and a protein shake with milk, maybe some proatmeal if I can get him to make it.
Lunch: whatever his cafateria is serving (this is really a free for all, who knows).
Directly post workout: protein shake
Dinner: two plates of whatever mom is cooking up for him. + an extra 2 servings of the meat (this will most likely be his "post workout" meal)
Now the issue is, my guess is that is nowhere near enough food for him to bulk with the amount of activity hell be doing for football training. Do any of you guys have experience that could help me out? And before you tell me too many protein shakes, I KNOW, but its the only way I can get the kid to take in even close to enough protein.
My apologies for the lengthy post