Strong, athletic weight gain while protecting basketball performance.
Build most meals around protein + carbs + produce + calorie-dense fat. For a bulk, increase portions gradually instead of forcing huge meals.
Banana + Greek yogurt + milk/almond milk + protein powder + berries + honey. Add oats or nut butter when you need more calories.
Skill block: 10 min ball handling → 20–30 min form/midrange/3-point shooting → 10 min game-speed moves → 5–10 min free throws.
Athletic block: 4–6 short accelerations, defensive slides, and low-volume jumps. Keep quality high and stop before your legs get sloppy.
Your goal is to add strength and weight without turning every day into a conditioning marathon.
Use one low-stimulation block each week for prayer, reflection, meal prep, training review and planning the next week.
A practical target is roughly 0.25–0.5 lb/week. If your average weight is not moving after 2–3 weeks, increase food intake modestly. Track performance and recovery alongside scale weight.
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