Can someone please give me a bit of advice, heâ??s 15yrs old, 73kilos (160pnds) heâ??s on an off season rugby training program, just started will take him thru till April next year, doing a lot of strength/hypertrophy etc 3 mornings a week. Not sure exactly the program but lots of squats, chin ups, moving tractor tyres all that sort of stuff (sorry if to vague). He also does one day a week in the off season of sprints for his speed.
He did this program last year and managed to put on 5 kilos, but with all his rugby during the season I didnâ??t sign him up to a gym to continue with weights as he had a total of 6 (1-2 hrs each) or more trainings a week for school/club/rep rugby with 2 games a week, and 3 jujitzu sessions a week, so didnâ??t think he should be doing to much more, he was pretty knackered.
He is a 15yr boy so his diet is a bit crappy but heâ??s willing to change his eating habits in order to take his footy to the next level.
This is what he is eating today.
Break 4.40amâ?? 3egg omelette with 1x rasher bacon, and cheese.
Train 5.00am â?? post train 6.00am 1 scoop Surge Recovery, 5grams glutamine
At home â?? 7.00am before took off for school, 1 banana
Lunch â?? 10.30?? multi grain roll with ham and mayo, (no butt), 1 boiled egg, small tub of pasta salad with onion /tuna/mayo.
Rugby training 1.00pm â?? not sure if he took anything to eat now.
Hometime 2.30pm â?? properly will eat instant noodles, or 4 slices multi grain bread with vegemite or p.butter
Jujitzu 6.00pm â?? 1 banana on the way or something if still hungry.
Dinner â?? 7.30pm chx Mexican enchilada with rice, carrots peas. Probably a flav milk with this.
Next day will be similar but there is no 5.00am training so Surge scrapped, no jujitsu, but I think he has school rugby training for his rugby class with might only be a game of touch. And it might be spag bol for tea. Wed same as Monday, Thurs sprint training, Fri only 5.00am train, Sat/Sun rest, but properly beaching it or something similar.
He also takes a multi vitamin every day with I think a tsp of creatine.
I am struggling a bit with ideas esp as he needs to take food to school and doesnâ??t have heating up facilities.
I really think I need to up his protein levels?
Also should I be getting him to take fish oil?
He would like to get as close to 80kilos as he can by next April, thatâ??s 7kilos in like 5 months is it doable?
with thanks in advance from his mother, (I have included this photo, it's the latest I have off him on the right in the green singlet, just after winning grand final, Yah!, to give you an idea of where he'a at, sorry all I had on my computer)