15/04/2026
When an athlete needs 4,000-5,000 calories per day to put on weight, eating can become a constant chore
As your coach, it’s my job to make this chore as easy and enjoyable as possible
To do this, It’s important to understand the individual factors and challenges each athlete has to ensure weight gain is successful
For Ayrton, a big challenge for him is his low appetite in the morning
This is why he has a moderate calorie morning smoothie as a snack as soon as he wakes up and then doesn’t have his actual breakfast till mid-morning
In addition to this, having some higher fat foods like hummus and cheese is useful for increasing Ayrton’s calorie intake throughout the day
His main meals are pretty sizeable, with high proportions of carbohydrates, and we add in healthy fats where we can, such as the avocado.
Also, you can see the dessert snack for which the granola bowl has been a convenient and enjoyable option
When you tie these dietary habits together, it has created a recipe for a successful weight gain period with 4 kg of weight gain achieved across the 12 weeks we have worked together so far
If you want managing a successful bulk as a rugby athlete, DM me ‘ELITE’ and I’ll send you all the details on my program💬
