A warm breeze coming directly from the blue Pacific, found its way up the slopes of Mount Haleakala and entered my room. I was on my typewriter, trying to catch up on my correspondence. When I looked to my left, I could see the top of the forest of eucalyptus and pine fields of the Pacific coastline which forms the back of the island of Maui. A splendid scene.
It was a good time cuano a blue van entered the track and field Coryell seven residents entered crazy dogs barking. Field Coryell is not a field in reality, but rather the home of my hosts. But they had so many visitors that came later that the name seemed more appropriate.
Arthur, the son of one of my friends, left the van and pushed my door open.
– “Come, Arthur”
He came and said, “Are you busy?”
-“I write letters. It seems I can never catch up. I can help?”
-“I hope you can. My father said to speak with you. I need to gain some weight. I have another year to play football and if amerciano want to have any chance of getting a university offer, have to get bigger. ”
I pulled the letter out of my completed by typewriter and turned my attention to Arthur.
– “How much weight do you want to win?”
-“As much as I can. I hope to be between 7 and 9 kilos. Right now weighing just over 81 kg and I need to at least be in the 88-90kg when summer camp is open. ”
-“In what position do you play?”
– “Linebacker. I probably put in the middle this year, since I am the only veteran linebacker. ”
– “Are you lifting weights?”
– “My father bought me your book (The Strongest Shall Survive) about two months ago and I’ve been following your program since. I just started last week advanced program. ”
– “You’re getting stronger?”
– “Oh yes, my squats have increased 45 kg for five repetitions since I started. I’m lifting 125 kg for five repetitions and doing bench press 102 kg to 5 reps. I also loaded with 88kg power for five repetitions. ”
– “This is excellent progress, and various exercises have a good balance. Ok, the program continues with the book. Let’s talk about your diet. Are you eating too much? ”
– “My family is about to disown me,” he laughed. “Dad does not talk of putting a lock on the refrigerator door. At most, but my body weight seems stuck in the 81kg. ”
– “How often do you eat?”
– “Whenever there is food in front of me.”
– “Be a little more specific. How many meals or snacks eat a day? ”
– “Stop thinking,” looked my wall as he counted his fingers as he spoke, “I take three eggs, toast, milk and juice for breakfast. I took three sandwiches, a piece of fruit and a quart of milk for lunch. After dinner, as my mother cook. And usually I take a snack before going to bed. ”
– “What kind of snacks?”
– “Normally cereals, shredded wheat or peanut butter sandwich.”
– “Do you take a good amount of protein at dinner?”
– “I guess, but my mother cooking many dishes and sometimes have little protein in them.”
– “Not regularly. On weekends, when I’m at the beach, I can eat a little more, or sometimes less, depending on what you have. ”
– “According to Arthur, I’ll give you a few tips on how to gain some weight.”
I did my usual high-powered grain mixture, added a generous portion of honey and coffee with Matt, I leaned back in my wicker chair and savored the aromas filtered through my bedroom. The plumerias were in full bloom, and the air was filled with the rich fragrance.
– “Something you have to know,” he said as he turned a chair and sat in front of me, “is that I know a few guys on the team who are using steroids to gain weight, but I decided not to use them.”
-“Good decision. You’ll be in the lead in the long run. Let’s talk about your diet. The basic rule is qeu to gain weight you must eat more calories than you’re burning. So you’re telling me, that is not happening, which leaves us with two courses of action: One is to cut your spending power, the other eating more calories. ”
– “I do not think you can, or want, crop. I have my job, and most are fieldwork. After training. And I do not want to leave my surfing weekend. ”
– “Therefore we will proceed in the other direction. During the following days, I want you to keep an accurate record what you eat. Write down exactly how much you eat and when you eat. Write down each apple, burger and crisp, no matter how small. This will help you see the picture of your current food intake. I want you to start eating more frequently, not necessarily much time, but more frequent. When you eat a huge meal, much of its value may be lost because the digestive system of each individual can only handle a certain amount each time. It is much easier to assimilate food when taken in small doses. ”
– “But I’m at work all day, no shops where I work.”
– “I’m not talking about food per se, but of foods that are easy to carry when you’re at work. Fruit, for example. You can take half a dozen bananas in your bag lunch right? ”
– “Yes, lots of bananas around where we are.”
– “And you can cook a dozen eggs the night before and take them with you, right?”
-“Yes I can do it. I see where you’re going. But many eggs? ”
– “The best bodybuilders in the pre-steroid was used to eat up three dozen eggs every day to gain weight. Eggs are one of the lowest cost and highest quality foods. Everything about them is nutritious. This is really a plus for the strength athlete.
So start eating more eggs. It takes four or five for breakfast, instead of three now, along with two glasses of milk, two toast and juice. Come as usual, because anyway eat too much and would probably be a waste. afternoon, take 2 or 3 pieces of fruit more and 3 or 4 other eggs. This will increase your daily food intake considerably. ”
-“I like the idea. He was hungry mid-morning, but did not want to bring more sandwiches. And what I take in the evening, after training? ”
– “Dinner as usual. At night your mother do one of those high-carb casseroles with little protein, simply take a protein shake with your food, and that will be covered. Take your shredded wheat afternoon and then a protein shake just before going to bed. ”
– “In your book ‘The Strongest Shall Survive’ wrote about protein shakes. Do you really think that help? ”
-“I believe it. Number of strength athletes have come to add up to 200 grams a day simply by adding a protein shake in their daily diet of. ”
– “Wow, that would be super. Some kind of protein powder special? My budget is tight, I’m still paying off the truck. ”
This is no Bill Starr, but Bill March, but the photo was nice
– “Almost every commercial protein products are excellent. The basic formulation is very similar in all of them. The price is usually the primary factor in choosing one over another. If there is little money, I suggest you use milk powder as a protein source. A cup of powdered milk has about 30 grams of protein, and, along with milk shake, you will have all the protein your body can absorb a hit. Powdered milk costs a third of most protein powders. ”
– “This is what I will use for now, until I can save a little. I will spend a few dollars in my vitamins and minerals now. Any formula especially for smoothie or should take anything in the blender? ”
– “I have learned that a simple and tasty smoothie is best. When they are too thick, too many ingredients, people get tired of them faster. Mix things that taste like it separately and the final result should be favorable. My personal favorite is a mixture of whole milk, protein powder, a cup of blueberries, yogurt and a couple of scoops of chocolate ice cream. Not too thick, so I can drink me easily. ”
– “Why yogurt?”
– “The Yogurt contains acidophilus, which helps in the digestive process. Which, incidentally, is a very important aspect in gaining weight. It is not simply as commas, is also much used by the cells at the end. ”
– “Is there anything else I can eat to help with assimilation?”
– “The papayas that abound here are excellent digestive aid. Start taking one after breakfast and dinner. I also want to increase your intake of vitamin B. How much vitamin B shots now? ”
– “I’m taking a multavitamínico, which has lots of Bs.”
– “I encourage you to invest in a bottle with vitamin B complex high power.”
– “Do you really help?”
– “Here’s an outline of what some of those Thiamine B, B1, B2 riboflavin and are vital for the metabolism of carbohydrates.. Pyridoxine, B6, biotin and folic acid are essential for the metabolism of proteins and fats. The B vitamins, in short, are responsible for converting the bananas you eat into usable energy and burgers in muscle cells. ”
– “Okay, I see where you’re taking me. How many should I take? ”
– “B vitamins are water soluble, and are expelled in the urine quickly. It takes two in the morning after breakfast, two after lunch, and a dinner at the end. You have to be careful because they are, in effect, energizing, so keep that in mind. I do not recommend you to take them too late because they can keep you awake. ”
– “Okay, I have the program. Anything else I should know? ”
– “Try to rest a lot. The more the better if you’re trying to gain weight. Try to reserve energy for essentials right now – your job and training. I know you love surfing, but until you win the weight where you want it, you may have to sacrifice some time in the waves. ”
His eyebrows furrowed deeply.
– “I can not stop surfing.”
– “No I said I have to leave. Already how much you like the sport. Simply I suggest that cuts the time you spend in the water for a few weeks. Instead of three hours of surfing, make two and relax more time in the sand. Just for a while.”
There seemed to like the idea. Surfing is like breathing for a young man on Maui.
– “Should I change something in my training program?”
– “No, continues with the advanced program. He works hard on squats and back at work. You can gain a lot of good weight in your legs, hips and back. Give priority to these muscle groups. Your chest, shoulders and arms work are not so important now. ”
Arthur got up and put the chair back against the wall. -“Thanks for your time. I will stop at Foodland on the way home and buy some of carnation milk powder, some yogurt and ice cream and milkshakes start with today. I wonder if the store sells health Makawoo a good vitamin B complex ”
– “More than likely. You can also check the shelves of your grocery store, because they usually have vitamins. ”
Arthur walked amid the barking of dogs, I decided I had already written enough people and I started to read the final pages of “The Last of the Mohicans.” Uncas had serious problems, since it had been captured by the vile Huron. But Hawkeye was already on his way to rescue his friend.
About three weeks passed before Arthur listen to nothing, but on a sunny Friday Aloha, was lazily watching the rainbow in the valley just below the house, when I saw his blue van up in a cloud of red dust as he climbed road. The dogs began with his usual chorus of barking when he walked up the steps.
– “So, how about I go” I asked.
– “Do not you see ?,” he replied while doing double bicep pose for me. “I won more than 5 kg!”
– “Well, now that I look closer, I can see it. You look good. Your legs should have grown about 5 cm. ”
– “7.5 to be exact. I’m doing squats with 147kg 5 reps now. I brought a list of the things I like. Still you want to see it? ”
-“Not necessarily. Mainly I wanted buzzed account your daily intake. I help you?”
Yes, he did. I wrote everything I ate the week before we talk and then record what I ate the following week. Just I bend the food consumption. The idea of fruit and cooked eggs worked great. I can peel and eat an egg while I push the mower and not miss a beat. ”
– “Do you still take the shakes?”
– “You bet I do. I think they are the biggest reason why I’m winning. And papayas. He did not have any the first two days and had lots of gas. But as soon as I started with papayas, no more gas. I’ll tell you a bonus I did not expect, I am full of energy throughout the day. B vitamins that are right? ”
– “. Are Bs seems to get your goal.”
– “I think I’ll make it. Even if I reach 88.5 kg or so, I will give you a great advantage over what I could do with 81kg. I also took your advice to cut with surfing. Now I just look at the girls instead of surfing each series. And it is not something too hard. So thanks for all the help! “