3 EASY Nutritional Rules to Follow for MORE MUSCLE

West Liberty University Pitcher/Outfielder Yale Hughes puts on 12 LB of muscle this off-season training at Simone Baseball Performance

Alex, my high school coach wants me to gain weight this off-season and I’m having a hard time doing so. I’m currently 5’9 and weigh 140 pounds. I train hard 4 times per week at the gym, and I use many of your workouts and exercises. My question to you is; How can I gain weight and muscle this off-season? 

Adam T.

Adam, If you’re training hard and training right your lack of weight gain has to be the result of your lack of nutrition. Gaining weight and adding lean muscle mass goes beyond just eating more. When I train my athletes at the facility, or if I’m coaching clients through my one on one online training service, an integral part of the program success is their nutrient consumption, caloric intake etc.. In answering your question, it’s hard for me to give you exact nutritional guidelines as I haven’t ran a full assessment/evaluation on you. However, what I can do is provide you with the 3 simple nutrition rules ALL my athletes follow with much success.

Here’s why putting on muscle and gaining weight goes beyond just eating more…

Rule 1 – Eat REAL Nutrient Dense Foods – Real Foods = Real Results. Your body responds BEST to real food that were put on this earth for us to consume. Sorry, but you will not put on muscle eating pop tarts and fruit snacks all day! HIGH quality proteins, fats, and carbohydrates are what your body needs to build lean muscle!

Here’s some examples of high quality proteins, carbohydrates, and fats my athletes eat on a daily basis –

High Quality Protein Sources: 

  1. Eggs
  2. Fish (Tuna, Salmon, Tilapia, Trout, etc.)
  3. Chicken
  4. Any Red Meat
  5. Milk (Chocolate Milk is a great option post workout)
  6. Raw Nuts (Almonds, Pistachios, Pecans, Walnuts, Cashews)
  7. Greek Yogurt

High Quality Carbohydrate Sources:

  1. Potatoes (Sweet or Baked)
  2. All Fruit
  3. Rice (Brown, White, Jasmine, Wild)
  4. Ezekiel Bread
  5. Pasta – Only if you’re a skinny bastard 😉

High Quality Fat Sources:

  1. Avocado
  2. Raw Nuts (Almonds, Pistachios, Pecans, Walnuts, Cashews)
  3. Nut Butters (Almond and Peanut)
  4. Eggs
  5. Coconut Oil (used in cooking)
  6. All Red Meat


Rule 2 – Eat More Often, Every 2-4 Hours – Another nutrition guideline my athletes follow is how frequent they eat. I want them eating every 2-4 hours. What this does is speed up their metabolism which optimizes how their body uses the nutrients they are feeding it with. Each day I have them eat between 6 – 8 total meals. This fluctuates based on the age of the athlete, their goals, and what they do over the course of the day.

Rule 3 – Plan Your Biggest Meals Around Your Workouts – Pre and Post-workout meals are crucial in yielding the best results within your body. Your pre-workout meals need to provide your body with adequate nutrients to sustain energy levels over the course of your workout. Your post-workout meal needs to contain adequate protein and carbohydrates to replenish what is lost during your training session, as well as repair damaged muscle tissue accumulated over the course of your workout. This is important as you want to jump start the recovery process as soon as possible.

Here’s some examples of how my athletes schedule their meals on training days… This changes day to day based on their schedule, but I urge them to get two meals in before training if they can.


Meal One – Big Breakfast Example Food Choices: Whole Eggs, Potatoes, and Bacon

Meal Two (2-3 Hours Later) – Example Food Choices: Greek Yogurt & 1 Serving of Raw Nuts

Train (1 Hour after meal two)


Meal Three (Immediately after workout) – Example Food Choices: Big Glass of Chocolate Milk or Protein Shake

Meal Four – Post-Workout Full Meal – High Quality Protein Source, High Quality Carbohydrate Source, and High Quality Fat Source

Remember Adam for your muscles to grow you need to be providing your body with the proper nutrients on a daily basis. If you’re not taking in enough high quality protein, carbohydrates, and fats you simply won’t put on any muscle. I hope these “nutritional rules” help Adam! Start eating some damn steak my man!! 😉

If any of you are interested in doing one on one online training, you can email me here: SimonesBaseballTraining@gmail.com I am only taking on a couple more clients over the course of the next few months, therefore If you’re serious about improving your game email me immediately to reserve a spot today!

How Online Training Works – 

Step 1 –  First we start with a 30-60 minute in-depth Skype (or phone) consultation. This is where we discuss any training restrictions you may have, previous injuries, goals (what you want to accomplish) etc.

Step 2 – I write your 4 Week customized training program and meal plan. This is emailed to you within 48 hours.

Step 3 –  At the end of each week I want you to check in with me and talk about how the workouts went and make changes if they seem fit.

This IS NOT a cookie cutter program. I’m not writing training programs to make a quick buck I’m doing this because I know I can help you guys GET RESULTS! If this is something you’re interested in email me today for more information. Serious inquires only.


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