Meal Plan for Basketball Athlete Building Muscle Mass
Sunday
Breakfast: (5) Scrambled eggs, turkey sausage, and whole wheat toast and (2) Creatine Gummies (Click)
Snack: Mass Gainer (Click)
Lunch: Turkey and cheese sandwich, carrot sticks, and a banana
Snack: Peanut butter and Jelly sandwich
Dinner: Grilled steak, mashed potatoes, steamed broccoli, and mixed
Water Intake 80 to 120 ounces
Snack: Mass Gainer (Click)
Lunch: Turkey and cheese sandwich, carrot sticks, and a banana
Snack: Peanut butter and Jelly sandwich
Dinner: Grilled steak, mashed potatoes, steamed broccoli, and mixed
Water Intake 80 to 120 ounces
Monday
Breakfast: (3) Hard-boiled eggs, eggs, turkey sausage, and whole wheat toast and (2) Creatine Gummies (Click)
Snack: Mass Gainer (Click)
Lunch: Turkey and cheese sandwich on whole wheat, baby carrots, apple, and water
Snack: String cheese and almonds
Dinner: Grilled chicken, quinoa, steamed broccoli, and mixed greens salad
Water Intake 80 to 120 ounces
Snack: Mass Gainer (Click)
Lunch: Turkey and cheese sandwich on whole wheat, baby carrots, apple, and water
Snack: String cheese and almonds
Dinner: Grilled chicken, quinoa, steamed broccoli, and mixed greens salad
Water Intake 80 to 120 ounces
Tuesday
Breakfast: Oatmeal with eggs, turkey sausage, and (2) Creatine Gummies (Click)
Snack: Mass Gainer (Click)
Lunch: Chicken and veggie wrap, grapes, and yogurt
Snack: Hummus with cucumber and bell peppers
Dinner: Chicken, brown rice, roasted sweet potatoes, and asparagus
Water Intake 80 to 120 ounces
Snack: Mass Gainer (Click)
Lunch: Chicken and veggie wrap, grapes, and yogurt
Snack: Hummus with cucumber and bell peppers
Dinner: Chicken, brown rice, roasted sweet potatoes, and asparagus
Water Intake 80 to 120 ounces
Wednesday
Breakfast: (3) Hard-boiled eggs with Greek yogurt and berries and (2) Creatine Gummies (Click)
Snack: Mass Gainer (Click)
Lunch: Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette
Snack: Trail mix (nuts, dried fruit, dark chocolate chips)
Dinner: Beef stir-fry with brown rice and steamed vegetables
Water Intake 80 to 120 ounces
Snack: Mass Gainer (Click)
Lunch: Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette
Snack: Trail mix (nuts, dried fruit, dark chocolate chips)
Dinner: Beef stir-fry with brown rice and steamed vegetables
Water Intake 80 to 120 ounces
Thursday
Breakfast: (5) Scrambled eggs, whole wheat English muffin, and strawberries and (2) Creatine Gummies (Click)
Snack: Mass Gainer (Click)
Lunch: Turkey salad sandwich on whole wheat, cucumber slices, and grapes
Snack: Peanut butter and apple slices
Dinner: Spaghetti with lean turkey meat sauce and side salad
Water Intake 80 to 120 ounces
Snack: Mass Gainer (Click)
Lunch: Turkey salad sandwich on whole wheat, cucumber slices, and grapes
Snack: Peanut butter and apple slices
Dinner: Spaghetti with lean turkey meat sauce and side salad
Water Intake 80 to 120 ounces
Friday
Breakfast: Greek yogurt parfait with granola and blueberries and (2) Creatine Gummies (Click)
Snack: Mass Gainer (Click)
Lunch: Grilled chicken and cheese quesadilla with salsa and guacamole
Snack: Cottage cheese with almonds
Dinner: Baked chicken, quinoa, roasted Brussels sprouts, and side salad
Water Intake 80 to 120 ounces
Snack: Mass Gainer (Click)
Lunch: Grilled chicken and cheese quesadilla with salsa and guacamole
Snack: Cottage cheese with almonds
Dinner: Baked chicken, quinoa, roasted Brussels sprouts, and side salad
Water Intake 80 to 120 ounces
Saturday
Breakfast: Whole wheat toast with avocado and (4) boiled eggs and (2) Creatine Gummies (Click)
Snack: Mass Gainer (Click)
Lunch: Chicken pasta salad with spinach, cherry tomatoes, and olive oil dressing
Snack: Nut butter and banana
Dinner: Baked chicken drumsticks, roasted sweet potatoes, and green beans greens
Water Intake 80 to 120 ounces
Snack: Mass Gainer (Click)
Lunch: Chicken pasta salad with spinach, cherry tomatoes, and olive oil dressing
Snack: Nut butter and banana
Dinner: Baked chicken drumsticks, roasted sweet potatoes, and green beans greens
Water Intake 80 to 120 ounces
Training Narcius to bulk up without negatively affecting his shooting form and flexibility will require a balanced approach. I’ve developed a strategic plan to help him gain muscle while maintaining his performance. He will need to complete this routine daily on his own time, in addition to the workouts we’ll do together in the weight room.
1. Form Shooting Drills (Daily):
* 100 shots close-range (focus on arc and follow-through)
* Mid-range and 3-point shooting in sets of 10
2. Yoga/Static Stretching (Daily):
* Focus on hips, hamstrings, shoulders, and thoracic spine
- Hips Stretch
Butterfly Stretch
Standing Hamstring Stretch
Cross-Body Shoulder Stretch
Thread the Needle
This at home plan ensures the Narcius gains muscle mass while staying fluid, flexible, and accurate on the court.
1. Form Shooting Drills (Daily):
* 100 shots close-range (focus on arc and follow-through)
* Mid-range and 3-point shooting in sets of 10
2. Yoga/Static Stretching (Daily):
* Focus on hips, hamstrings, shoulders, and thoracic spine
- Hips Stretch
Butterfly Stretch
- How: Sit on the floor, bring the soles of your feet together, and let your knees fall outward. Gently press your knees toward the floor.
- Hold: 45-60 seconds (Complete 5 times)
Standing Hamstring Stretch
- How: Stand tall, then bend at the hips to reach toward your toes while keeping legs straight.
- Hold: 30-45 seconds (Complete 5 times)
Cross-Body Shoulder Stretch
- How: Bring your right arm across your chest and use your left hand to pull it closer to your body.
- Hold: 30 seconds per side (Complete 5 times)
Thread the Needle
- How: Start on all fours, slide your right arm under your left arm with the palm facing up, lowering your right shoulder and temple to the ground.
- Hold: 30-45 seconds per side (Complete 5 times)
This at home plan ensures the Narcius gains muscle mass while staying fluid, flexible, and accurate on the court.