Weight gain meal plan for 13 y/o

[itstrue526]

Hi! I need help. This is not my thing at all. My son is 13 years old and in 8th grade. He plays football and is a QB. Going into HS next year the plan is for him to start on varsity if he can increase his weight (my responsibility) and strength (coaches responsibility). He currently is 5'9 and 115 pounds. Height will not be an issue (he is projected 6'3-6'5). It is Oct 31, we need to put 35-50 pounds on him by Jun 1. The coaches recommend he needs to eat 4500-6000 calories/day, he probably eats around 2,000-2,500 today max.

I need to know things he can eat that will help with the weight gain (high calorie, etc.)
It needs to be easy to prep and eat. Something he can make on his own. So microwave or pre-packaged.

As an example of things we've had success with:
Jimmy Dean Sausage Egg & Cheese Frozen Croissant Sandwiches (410 calories)
Smucker's Uncrustables Peanut Butter & Grape Jelly Sandwiches (210 calories)
Premier Protein® Microwavable Pancakes (210 calories)

What am i looking for:
at the least: suggestions of foods for picky 13 year olds that meet the criteria above
would be great: a full daily meal plan that gives a diet of what to eat and when.

Thanks for the help!

 

[Yano]

5'9 and 115 pounds

The coaches recommend he needs to eat 4500-6000 calories/day

Pardon me a moment ...



Ok , i'm back sorry about that .... Where did they come up with these numbers ?

 

[itstrue526]

Pardon me a moment ...

View attachment 54233

Ok , i'm back sorry about that .... Where did they come up with these numbers ?

A. they said you must take in more calories that you burn off (1lb equals 3500 calories)
He currently eats about 2000-2500 calories daily.

B. That's why I'm here.

 

[GreatGunz]

Honestly bro!
If he wants to really play football than he would not be so picky to meet his goal.
That’s where you want to start!
Is it him that’s wants to play or you?

 

[itstrue526]

Honestly bro!
If he wants to really play football than he would not be so picky to meet his goal.
That’s where you want to start!
Is it him that’s wants to play or you?

Kids know what they know bro. Their dad isnt an athlete, doesnt train, doesnt eat right, so how would he know what that looks like? Yes that's my fault.

How do you think he got so good, because he trains a ton on the football skill. Now he needs to improve his nutirition. But i dont know how to do that.

again thats why i am here, looking for help.

Does anyone want to help?

 

[Santa]

He’s 13. If he wants to gain weight he has to eat. Real food is best.

I’m sure there are better ways. When I switched from running to lifting I needed to learn to eat more. When I couldn’t I loaded my protein shakes with peanut butter, ice cream, oats, Greek yogurt, even olive oil. Basically anything for more calories.

Just saying at 13. Have the kid eat. If it’s important to him he will.

 

[Thrawn]

That's a lot of cals. To be fair I know shit about teenage boys and their nutritional needs. At that age he could just shove whatever he wants in his mouth as long as he eats But high calorie foods that are somewhat healthy that a teenage boy can make on his own who probably will use the microwave correct.
Eggs, cottage cheese, homemade jerky would be nice to snack. 10 to 20 ml of MCT oil he could drink each meal. Protein shakes, mass builder protein shakes. Tuna, pre cooked chicken (rotisserie), mashed potatoes, certain tv dinners like Stouffer's Salisbury( he's a kid) hard tack or pilot crackers, pork rinds, ground beef jerky pain in the ass to make, chicken jerky (excellent recipe in the food section) rice, refried beans, silk beans, kidney, Navy, etc homemade burritos, taco stuffed with stuff.

 

[Yano]

That's a lot of cals. To be fair I know shit about teenage boys and their nutritional needs. At that age he could just shove whatever he wants in his mouth as long as he eats But high calorie foods that are somewhat healthy that a teenage boy can make on his own who probably will use the microwave correct.
Eggs, cottage cheese, homemade jerky would be nice to snack. 10 to 20 ml of MCT oil he could drink each meal. Protein shakes, mass builder protein shakes. Tuna, pre cooked chicken (rotisserie), mashed potatoes, certain tv dinners like Stouffer's Salisbury( he's a kid) hard tack or pilot crackers, pork rinds, ground beef jerky pain in the ass to make, chicken jerky (excellent recipe in the food section) rice, refried beans, silk beans, kidney, Navy, etc homemade burritos, taco stuffed with stuff.

This has got to be some kind of troll ,, what kind of person raises some thing for 13 years and doesn't know how to feed it ?

We raised 2 , 6 ft 200 ,, 6 2/3'' and 270 ... both played sports , wrestled , one was into track n field the other cross country and football .... All I had to do was keep the fridge full of food and stay out of the way haahahaha those animals fed themselves just fine.

 

[snake]

First off, good for you for being a great Dad.

Ok, you got a little shit but I'm going to tell you, your son and I are/were in the same boat. I was a H.S. freshman, listed in the program as 5'-9" 116 lbs. Now I had years to put on another 100 lbs, he does not nor should he that quick. If he can get another 20 lbs on that frame, it will look and perform a lot better.

Here's some advice. Have him put some weight on but at no cost should that additional weight come at the cost of speed, especially with his position. Go down the list of top Collage and NFL QB's and I'll out lift everyone of them, and I'm twice their age.

As for kids who can't put weight on, I have 4 young men and I couldn't kill things fast enough to fill them up. Stay away from the garbage because these food habits may follow him for the rest of his life. If he's not a big eater, a protein shake each morning will go along way to meeting his protein needs. Get a few shaker bottles, mix up 2 scoops with whole milk and put them in the fridge. That's what he drinks as soon as he gets out of bed. Kids are lazy as fuuk so make enough for dinner that there's left-overs. He can nuke it in the microwave in 2-3 min.

Gym wise, the big 3 lifts will pack on the muscle. Careful not to over-train him, especially his wheels.

 

[Thrawn]

This has got to be some kind of troll ,, what kind of person raises some thing for 13 years and doesn't know how to feed it ?

We raised 2 , 6 ft 200 ,, 6 2/3'' and 270 ... both played sports , wrestled , one was into track n field the other cross country and football .... All I had to do was keep the fridge full of food and stay out of the way haahahaha those animals fed themselves just fine.

Idk nothing really surprises me anymore. Could be a single working dad never into sports or nutrition. Just took me a couple minutes to talk to text the reply so even if they are a troll not much sweat off my back.

 

[GreatGunz]

Hang on…….
At 13 his growth plates are not closed yet.
If he hits the big 3 too heavy it is possible he will close those plates early,An no more growth will occur .
So generally power lifting needs to be carefully monitored.

Using the big 3 for more reps will be better.

 

[MG_87]

Food sleep and lifting. Have him watch gym videos and maybe join him here and there. That way it's a bonding moment. I have always been able to crush a fridge, so not eating isn't in my vocabulary

 

[john_and01]

I think it is not fair to design the plan for 13 Years old and it is a very early age to restrict them for enjoying the foods. You must design the plan in such a way that every flavour is induced in their meal.