Any suggestions?

I am a young athlete in wrestling, during season because of the constant cutting to stay on weight for the sport it is challenging to build muscle. My only time is the off season, does anyone have any tips and/or tools I could use to have as much muscle gain as possible with minimal fat?

Replies

  • Retroguy2000
    Retroguy2000 Posts: 2,029 Member
    edited April 11

    You can probably go as high as 500 daily calorie surplus, get close to 1g per pound bw protein, and follow Dr. Mike on YT at Renaissance Periodization. Watch the playlist on hypertrophy for starters.

    Focus on compounds, 8-15 reps, with consistency, intensity and progression.

  • PiPDream01
    PiPDream01 Posts: 132 Member

    Vince Gironda, steak and egg diet, you can pack on the muscle and no fat. substitute ground beef

  • AnnPT77
    AnnPT77 Posts: 36,000 Member

    If you are young enough that you may still be growing and maturing - certainly if under 18, maybe even early 20s if male - please don't take detailed advice about diet and nutrition here.

    Young people typically need more calories than full adults, and nutritional needs can differ as well. Very generic advice here or on other adult-targeted sites may be fine for you, but the details of what you need can differ. Consequences of sub-ideal choices during growth/maturation can have costs for the rest of life. That's a big deal.

    If you're under 18, terms of service say you're not even supposed to be participating here, for reasons like that, among others.

    If you need detailed advice about calories, nutrition, specialized diets or eating routines, please consult your doctor for a referral to a registered dietitian expert in your phase of life, or talk with someone like a health teacher, school nurse, non-abusive coach, or even guidance counselor to find out where you can get information and expert advice suited to you age and physical maturation stage.