Jump to content

Recommended Posts

Hey you all, me bothering again.

Right now I'm 14 years old, 1.62 cm (5'3 ft) and weighting 49 kilos (108 lbs). If I wanna start competing, I must compete at 53 kilos (117 lbs) and my goal is to weight 55 kilos (121 lbs) so I need to gain weight. I do sprints at 6:00-7:00 AM, then go to school 8:15-16:10 (4:10 PM), then I train freestyle 17:00-18:30 (5:00-6:30 PM) and greco 19:00-20:00 (7:00-8:00 PM). I will go to a nutritionist as soon as the virus lets me and then I ask myself this question: Is just wrestling and nutrition enough to build 6 kilos (13 lbs) of muscle or should I change sprinting for lifting in the early morning?

Thanks guys.

Share this post


Link to post
Share on other sites

You're not going to gain 13 pounds of muscle by doing sprints. You should incorporate some strength training (if you've never done it before, get a coach or trainer to help set a up a simple program for you). I wouldn't completely throw out your cardio training, though, as it is important in wrestling. It should be mixed in to your program. You're at an age where adding some weight should not be too difficult, especially if you've never lifted before. Also, you need to eat. That may sound obvious, but if you're not currently gaining weight, you need to increase your calorie intake. A nutritionist should be able to help you with doing that the right way.

Share this post


Link to post
Share on other sites
13 hours ago, pablolikestowrestle said:

Hey you all, me bothering again.

Right now I'm 14 years old, 1.62 cm (5'3 ft) and weighting 49 kilos (108 lbs). If I wanna start competing, I must compete at 53 kilos (117 lbs) and my goal is to weight 55 kilos (121 lbs) so I need to gain weight. I do sprints at 6:00-7:00 AM, then go to school 8:15-16:10 (4:10 PM), then I train freestyle 17:00-18:30 (5:00-6:30 PM) and greco 19:00-20:00 (7:00-8:00 PM). I will go to a nutritionist as soon as the virus lets me and then I ask myself this question: Is just wrestling and nutrition enough to build 6 kilos (13 lbs) of muscle or should I change sprinting for lifting in the early morning?

Thanks guys.

Will you be disallowed from competing if you don’t weigh at least 53kg? If not, why not compete at 49kg - you have plenty of time to grow into whatever weight you will end up at.

Share this post


Link to post
Share on other sites
6 hours ago, Crotalus said:

You're not going to gain 13 pounds of muscle by doing sprints. You should incorporate some strength training (if you've never done it before, get a coach or trainer to help set a up a simple program for you). I wouldn't completely throw out your cardio training, though, as it is important in wrestling. It should be mixed in to your program. You're at an age where adding some weight should not be too difficult, especially if you've never lifted before. Also, you need to eat. That may sound obvious, but if you're not currently gaining weight, you need to increase your calorie intake. A nutritionist should be able to help you with doing that the right way.

Thanks man, appreciate it.

Just now, pamela said:

Will you be disallowed from competing if you don’t weigh at least 53kg? If not, why not compete at 49kg - you have plenty of time to grow into whatever weight you will end up at.

Yeah, at least in my country there's 47 and then 53, there's already a kid who wrestles 47 in the team. And I will never even try to make 42 hahaha.

Share this post


Link to post
Share on other sites

My advice is to Lift and EAT! Below is a breakdown of macronutrients and a rough calculation of how many calories you’re burning a day, which you must INCREASE to gain weight.

Also I’m writing  this as if you’re currently  doing sprints, Greco and freestyle 5 days a week, 3 1/2 hours of training a day.

NOTE: At age 14, that is a lot of training, and may lead to a condition called “overtraining” that can lead to, but is not limited to, poor performance, excessive fatigue, poor mental health and attitude. I suggest only doing sprints 2 days a week, for no more than 30 minutes and beginning to lift weights 2 or 3 days a week instead. I am willing to write two lifting programs, both the 2 and 3 day options, and send them to you, free of charge, if you private message me information  on what, if any, strength equipment (barbells, dumbbells, bench press platform, squat rack, free weights or machines, etc.) you have access to you. If the answer is none, I have a backup plan.

Current Estimated Daily Caloric Needs Calculation 

108 (lbs) x 12 (basic needs) x 1.6 (average base metabolic rate) = 2074

Now we calculate calories burned during exercise

Weight lifting- 45 (minutes per day) x 3 (days because you’re all in) x 2.6 (Calculated burned calories for 108 lbs) 

Total 351 calories

Sprints- 30 (minutes) x 2 (days) x 6.2 (calculated burned calories per minute based on weight and knowing you’re not actually sprinting  30 minutes straight)

Total 372

Wrestling- 210 (minutes after estimated breaks) x 5 (days) x 5.1 (calculated burned calories)

Total 5355

Exercise total 6078 divided by 7 (days per week) = 868 calories + 2074 = 2942 (estimated daily calories required to maintain a weight of 108 lbs)

NOW

You’ll want to add NO MORE than 1-2 lbs of MUSCLE per week so...

3500 (calories in a pound) divided by 7 (days) = 500 (additional calories that must be consumed to gain 1lb per week, which is where you should start)

500 (additional calories) + 3000 (2942 current caloric needs rounded up) = 3500 (total calories required to gain 1lb per week)

NUTRITIONAL MACRONUTRIENTS 

1 gram protein = 4 calories 

1 gram of carbohydrates = 4 calories 

1 gram of fat = 9 calories 

BEST MACRO SPLIT FOR MUSCLES

40% carbohydrates (complex carbs like oatmeal, brown rice, nuts, sweet potatoes)

3500 x 0.4 = 1400 divided 4 = 350 (grams of COMPLEX carbs per day)

30% protein (fish, beef, cottage cheese, eggs, etc.)

3500 x 0.3 = 1050 divided by 4 = 262.5 (grams of protein per day)

30% fat (most will come from you’re diet but if you need a boost, drink whole milk and eat a few scoops of peanut butter)

3500 x 0.3 = 1050 divided by 4 = 117 grams of fat per day)

I hope this helps! I had a lot of fun writing it, I haven’t worked in athletics, where I was a football/wrestling coach and nationally Certified  Strength and Conditioning Specialist, for 10 years but replying to your post reinforced that I want to get back into it.

Feel free to reach out with any questions.

 

 

 

 

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...

×
×
  • Create New...