Great info.. Thanks..Quote:
I prefer to concentrate on macronutrients rather than calories. It is easier to create meal plans that you'll stick with. In your case here's what I would recommend:
Eat 5 Times Daily When you want to burn body fat and drop down a weight class we generally go with 6 meals daily... or more. But when you want to gain muscular body weight we want to create an anabolic state within the body. This is done by reducing your daily meal intake to 5. (This includes the post-workout drink below)
Eat Nutrient-Dense Foods It is important to ingest foods that are nutrient-dense as a wrestler. These are foods that give your body systems and muscle cells the proper nutrients to reverse the catabolic state that wrestlers are usually in during a long, intense season. The other benefit of nutrient-dense foods for wrestlers is that they allow you to reach the caloric level necessary for repair and growth without slowing you down, bloating you or making you lethargic. These are foods such as free-range chicken breast, grass-fed beef, whole organic eggs, raw milk, avocados, sweet potatoes, organic yogurt, nut butter (natural peanut butter, natural almond butter), nuts (peanuts, almonds, walnuts), green vegetables, olives, olive oil, flax seed oil, meal replacement drinks...
1 Gram of Lean Protein Per Pound of Bodyweightl Take your desired body weight and that's the number of grams of lean protein you should ingest daily. Remember, protein isn't stored in the body so you have to get amino acids (the building blocks of protein... and therefore muscle) to the muscles every 3 hours. Divide your body weight by 5 and that's the number of grams of protein you should eat at each meal. This works best in a wrestler's body that is going through a growth and developmental stage.
2.5-3 Grams of Carbohydrates Per Pound of Bodyweight
Take your body weight and multiply by 2.5 Then multiply it by 3. The two products are the range of daily grams of carbohydrates you should be eating.
Eat Up To 25% of Your Daily Carbohydrates at Breakfast You need to reverse the catabolic state of tissue break-down that your body goes through with constant, intense training. The best way to begin this is by eating breakfast that has lean protein and 25% of your carbohydrates for the day. The carbohydrate-loading helps replenish the glycogen cells in the muscles, allowing you to keep in peak condition without burn-out and fatigue.
Eat 25% Of Your Carbohydrates Post-Training Or Practice If you go through daily strength training and wrestling practice that are intense you can also reverse the catabolic-state in the muscles by drinking a post-training/practice recovery drink. This should be done within 20 minutes of training/practice. Be sure to have a 1:3 ratio of whey protein and simple carbohydrates (apple juice, grape juice, Gatorade).
Eat the Remaining Carbohydrates Spread Over 3 Meals You now have the remaining 50% of your daily carbohydrates coming from the remaining 3 meals.