Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

My athlete gained 15 lbs

30 Apr 2025 · 1 min

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0:49

In a 10‑week coaching monologue, the speaker outlines how an athlete increased body weight from 173 lb to 187 lb, bench press from 250 lb to 275 lb, squat by 35 lb, and improved his 40‑yard dash from 4.60 s to 4.53 s. The results are attributed to four coordinated interventions: (1) substantially raising daily caloric intake to match the athlete’s position, size, age, and training load; (2) selecting higher‑quality, performance‑oriented foods; (3) precisely timing nutrition around training sessions and sleep; and (4) implementing a specialized strength‑and‑conditioning program from College Park in Texas. The speaker emphasizes that the combination of these nutrition and training adjustments produced the rapid gains.

Chapters

In 10 weeks, my athlete went from 173 pounds to 187 pounds. His bench went from a 250 to 275. His squat flew up 35 pounds, and his 40 went from a 4.6 to a 4.53. Bigger, faster, stronger. What did we do? First things first is we had to get him eating enough food for his body, for his position, height, weight, age, activity level, training schedule, et cetera. Long story short, he had to eat a lot more than what he was previously eating. Second thing is we had to get him eating the right kinds of food. As an elite athlete, he needed the right kinds of food to be able to perform well and put on the muscle that he needed. Third thing is we needed to dial in his timing. What is he eating before training? What is he eating after training? What is he eating before bed? All of those things matter. The fourth thing is his training had to be dialed in. Shout out to College Park in Texas. They are killing it with their training program. So all of these things combined to get these results in just 10 weeks.