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Athletes that struggle to gain lean muscle body weight can finally stop looking...the answer is in this course. Follow the "Game Plan" that Tavis outlines and get results the right way. The "Getting Started" unit is the most important part of the "Game Plan," so don't skip it. You will be able to download all of the documents needed to complete the course and begin to see the results you have been looking for. After you complete the course take the exam and test your knowledge. You will meet other athletes that are taking this course and learn what is working from them as well.
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|Section 1: What You Will Learn In This Course|
|Ask a Question! Download Documents! Write Notes! All of really cool features for each lecture in this course!|
|A quick overview of this course will help you understand the big picture quickly.|
|Section 2: Getting Started with the Game Plan|
|Gaining weight and building lean muscle can be very difficult for many people. Learn about the Top 10 challenges that athletes face when trying to gain lean muscle weight.|
The "Game Plan" is the heart and soul of this course. We provide the tools and steps necessary for you to accomplish your goal of gaining lean muscle body weight, the right way!
|It is important for you to understand what a calorie is? How many calories do you need per day to gain lean muscle body weight? What is the proper calorie distribution? How many calories is in a pound of body weight?|
A lot of athletes have found success by implementing the "Game Plan". We share two stories of athletes that had success in meeting their goals.
Where do you rank on the motivation scale? Not all athletes have the same motivation level. It's important that you examine your level of commitment. Are you motivated?
|Section 3: Eat on a Schedule: Every 2-4 hours|
Most athletes are calorie deficient and struggle to find the time to consume enough calories in a day to grow lean muscle body weight. It will be important to learn how to set an eating schedule and stick to it.
|Section 4: Breakfast Every Morning|
It is often said that "Breakfast is the most important meal of the day"! You will learn why this is even more important for athletes. Also, some of our favorite breakfast foods are presented that can get you off to a great start each day.
|Section 5: 500-750 Extra Calories per Day|
|Learn how many calories an athlete needs per day and how extra calories are needed to grow lean muscle. Tips for increasing these extra calories is also presented.|
|Section 6: High Calorie Snacks between Meals|
|Snacks are an important part of an athlete's diet. Learn about the 3 basic types of snacks and their role to increase energy and build muscle.|
|Section 7: Eat a High Calorie Lunch|
|Lunch is often passed over very quickly without much planning especially if you eat a school lunch. Learn how to maximize this most important meal with some great tips and resources.|
|Section 8: Drink High Calorie Fluids|
|When an athlete is struggling to increase their total calories, learning which fluids have the highest quality calories can help an athlete achieve their goals. Also, learn what fluids to avoid that produce very little value for an athlete.|
|Section 9: Drink a High Calorie Shake before Bed|
A great way to add some extra quality calories to an athlete's diet. Discover which fluids are the best to drink and which ones to avoid late at night.
|Section 10: Cut Back on Extra Workouts|
|Calories IN vs Calories OUT is an important forumla to learn. Athletes are reminded that adding extra workouts to their schedule can deter them from accomplishing their goal of adding lean muscle body weight.|
|Section 11: Drink a Nutrition Shake Immediately Post Workout|
|One of the most beneficial times you can add extra calories to enhance muscle recovery. Learn what to drink and what not to drink after a workout.|
|Section 12: Add a Serving or Two of Healthy Fat to your Plate|
Add some quality calories to your diet to increase your overall caloric intake. Adding the right types of fats can make a big difference in your overal calorie intake for the day.
|Section 13: Limit Your Intake of Unhealthy Calories|
|Junk food can taste good and become a habit very quickly for any athlete. However, a serious athlete has to learn to limit their intake of unhealthy calories.|
|Section 14: Get at least 7-8 hours of Sleep per Night|
Adequate rest is very important for overall health and muscle recovery. If you want to achieve your goals, adequate sleep is a must for any serious athlete. Learn the science behind sleep and improved athletic performance.
|Section 15: Role of a Nutrition Monitor|
Nutrition Monitors for Support
|Section 16: Resource Documents in Course|
|Resource documents in the course are also located in the here in the EXTRAS for quick easy access.|
|Section 17: Course Summary|
|Review the key points of the course.|
|Section 18: Exam|
|Quiz 1||25 questions|
Test your knowledge on what you have learned in this course.
Ronnie Harper, Ed.D., ATC is a certified athletic trainer working at DutchtownHigh School. His passion is to help high school athletes, parents and coaches understand the role of nutrition in sport performance.
He obtained a Bachelors and Masters degree in Health and Physical Education from MississippiStateUniversity and his Educational Doctorate in Health and Human Performances Studies from the University of Alabama. He taught for 15 years at the collegiate level at MississippiStateUniversity, University of Alabama and SoutheasternLouisianaUniversity. He is finishing his 12th year as an educator and athletic trainer in the high school setting.As a parent, he has three active teenagers who provide him with the challenge of implementing positive eating habits and patterns on a daily basis.
Sports Dietitian for the New Orleans Saints and New Orleans Hornets, where he coordinates nutritional assessments, provides nutrition education, and develops individual meal plans. Co-owner of My Sports Dietitian.