From 83 kilograms to 85 kilograms, don't underestimate the mere gain of two kilograms. For a big eater, it seems to be a matter of one meal. But Gao Wen does not simply increase the weight like a weightlifter, but It’s about increasing muscle mass, and those two things shouldn’t be confused.
While increasing weight, reducing body fat percentage, while increasing muscle strength, while avoiding affecting movement, this needs to be done at the same time, and each one is indispensable.
The most ideal result is that the weight and strength will increase, the body fat rate will decrease, the muscles will become stronger, and the walking steps can even be improved.
Of course, it’s never easy! And it still needs to be completed within two months, and the difficulty has doubled!
It is precisely because of this that Martin appears to be very cautious and serious. This matter requires professionals to make detailed plans and then strictly implement them. If there is a problem in any link, the failure of the weight gain plan is a small matter, but destroying the growth curve is a big deal. No one wants to problem appear.
"When will your final exams be over?" Martin's eyes were very focused, revealing a hint of caution.
"All the final projects have been submitted, so I have time for extra practice." Gawain said obediently.
A smile appeared in Martin's eyes, "No wonder Clay and the others say you always poke their scars."
At the end of every practice, Gawain would tirelessly remind his teammates that they need to take exams well, so that the guys all complained and called Gawain "the devil". Only Macdonald stood aside and smiled cheerfully. Now Martin finally See what's going on.
"That would be great." Martin nodded repeatedly to express his satisfaction. "According to your height, body shape, and limb proportions, in fact, the optimal weight can be increased to about 89 kilograms or 90 kilograms, but we don't need to be too hasty. One step The most important thing is to be patient."
Indeed, when growing from 83 kilograms to 90 kilograms, you must ensure your body fat percentage, and you must also ensure that your footsteps and technical movements can adapt to your own technical and tactical style. This absolutely requires a long-term plan, a detailed plan, and step-by-step implementation, and it may even be possible. It takes a year.
Fortunately, Gawain is only eighteen years old now, and they still have enough time to plan and execute slowly.
Thinking of this, Martin showed a relieved smile - looking forward to the future, he is always full of confidence. As long as he seizes the day, he will be able to achieve a brighter future.
"Don't be anxious, take it slow and steady, the future is very long, as long as we set a goal, we will always arrive." Martin said earnestly, looking at Gawain with care in his eyes, "Hey, let's start with the correction of the serving action. In today’s training, let Grant follow you to practice serving.”
"As you command, coach." Gawain responded confidently in a soldier's tone, successfully making Martin's eyes sparkle with a smile again, just like the sparkling waves on the lake, reflecting the golden sunshine of December in California, honest and honest. His eyebrows also brightened.
The final exam is in full swing.
Daily training is carried out step by step.
In the blink of an eye, time flies, four weeks have slipped through the fingers, the Christmas holiday is over, and the New Year's Day holiday has also come to an end, bidding farewell to the last sunset of 2013 and welcoming the first dawn of 2014. Waiting When the Bruins players return to training, there are less than three weeks before the start of the spring season.
For young college students, the final exam is finally here, and everyone can’t wait to embrace the holiday and relax completely.
But for Gao Wen, he devoted himself wholeheartedly to daily training. During the winter training period, he truly ushered in an accumulation period of comprehensive growth.
"If you don't work hard in winter training, the boss will be sad."
Daily training is carried out step by step; strength training and weight gain plans are also progressing steadily as planned.
For Gao Wen, the most painful thing is not the heavy technical training and strength training, but the boring, long and tiring extreme training, challenging his own ceiling again and again. As a result, he cannot enjoy the food as he wants, but is replaced by scientifically formulated Nutritional package.
Tragic, really tragic.
Adhere to the principle of eating small and frequent meals every day, divided according to the total caloric intake of the day, five meals a day, of which breakfast accounts for 20% of the calories, morning snack 10%, lunch 30%, afternoon snack 10%, dinner 30%, Each meal is formulated with specific recipes based on nutritional combinations.
For example, the recipe for one day is as follows:
Breakfast is eggs with turkey sausage, cereal, and nonfat yogurt.
Morning snack is whole wheat bread with apple and banana.
Lunch is two hundred grams of chicken breast with whole grains, vegetables, avocado, etc.
The afternoon snack is sweet potatoes, carrots and milk.
Dinner is fish with pasta, broccoli, blueberries, etc.
Of course, the combination of staple food and complementary food will change every day, trying to ensure that the "weight gain recipe" will not make people feel bored. It is not just chicken breast, chicken breast, protein powder, protein powder -
If this is the case, you may be foaming at the mouth halfway through gaining weight, just like a broiler stuffing feed down its throat.
But the same principle remains true. Nutritious recipes are nutritious recipes after all. The most important thing is that the fun of eating is deprived of it, and eating becomes a task.
Occasionally, if you can enjoy a little "luxury" late-night snack, your best choice is a glass of kale juice, otherwise, a protein shake.
That feeling... Gawain refused to think about it. If he accidentally remembered it, his only thought would be to flip the table——
Crayfish, mutton skewers, barbecue, hot pot, fried chicken, spicy hot and sour noodles, braised chicken wings, beef noodles, snail noodles, pan-fried buns, spicy chicken feet, stir-fried screws, seafood porridge, fried pork chops.
These are late night snacks, okay?
Gao Wen really missed the late-night food street in his hometown. He walked from the street to the end of the street and couldn't stop at all. Even if he closed his eyes, he could feel the strong fragrance floating in the air. He began to salivate involuntarily, but when he opened his eyes, , but standing in a food desert, there is only a mirage.
He looked down at the kale juice in his hand, closed his eyes again, and muttered silently, milk tea, milk tea, this is a sweet cup of milk tea.
After repeating it a hundred times, you can swallow it.
The only good thing is that Gawain is not the only one who needs to gain weight. Even Thompson needs to gain a little weight, not to mention Geelong and MacDonald. Moreover, there are even more players in the basketball and football teams. Players need to eat regularly and quantitatively.
Just like animals kept in captivity in a breeding farm.
They often meet in the athletes' restaurant, and over time, they have become brothers who look up without looking down. When they meet, they will say hello and enthusiastically ask each other "how was today's snack?", and then after receiving expressions of constipation that are difficult to explain, they will laugh and laugh again. leave.
Looking at each other's indescribable weight gain recipes, the tortured souls can get some comfort.
