Coach's Corner: How to Help Your Athlete Gain Weight the Healthy Way
Clif Marshall is D1 Training's Senior Director of Coaching and Pro Training. Each week in D1 Daily, Clif shares his insight gained from more than 20 years working in strength and conditioning.
Gaining 15 pounds of lean muscle mass is 100% possible, but it takes a smart, disciplined plan that aligns training, nutrition, and recovery.
These are Suggestions to Gaining 15 Pounds of Lean Muscle Mass
1. Eat More and Eat Right
Muscle growth starts in the kitchen, not the weight room.
You need to be in a caloric surplus — meaning you’re eating more than you burn — but with quality food.
Nutrition Game Plan:
Protein: 1–1.2 grams per pound of body weight (chicken, beef, eggs, fish, protein shakes).
Carbs: The fuel for muscle growth. Include rice, oats, potatoes, fruits, and vegetables.
Fats: Support hormones (testosterone, recovery). Use olive oil, nuts, avocados, whole eggs.
Meals: 5–6 per day (3 main meals + 2–3 snacks or shakes).
Hydration: 100+ oz water daily — dehydration slows muscle growth and recovery.
Example:
If an athlete weighs 180 lbs, aim for:
180–200g protein
400–450g carbs
80–90g fats
~3,500 to 4,500 calories/day (adjust weekly based on scale and strength progress)
2. Train Heavy and Consistently
Muscle doesn’t grow from random workouts — it grows from progressive overload (gradually lifting heavier or performing more reps over time).
Training Focus: Hypertrophy
Simply stated, hypertrophy is muscle growth through resistance training.
Compound lifts first: Squats, deadlifts, presses, chin-ups, rows.
Accessory lifts second: Lunges, curls, triceps, core stability.
Rep ranges: 6–12 reps for hypertrophy (3–4 sets per exercise).
Frequency: Train each muscle group 2x per week.
Tempo: Control the eccentric (lowering 3-2-1) phase — that’s where most muscle damage occurs.
Example Split:
Day 1: Lower Body (Heavy)
Day 2: Upper Body
Day 3: Off / Recovery
Day 4: Lower Body (Explosive)
Day 5: Upper Body
Day 6–7: Optional mobility or skill work
3. Recover Like a Pro
Muscle growth happens when you rest, not when you lift.
If you train hard but sleep poorly or under-eat, you’ll just stay sore — not stronger.
Recovery Keys:
Sleep: 8–10 hours per night — growth hormone release peaks during deep sleep.
Rest Days: At least 1–2 full rest days weekly.
Post-Workout Nutrition: Protein + carbs within 30 minutes of training.
Soft-Tissue Work: Foam roll, stretch, massage to improve blood flow and recovery.
4. Be Patient and Consistent
Gaining lean muscle (not fat) takes time.
A realistic pace is 0.5–1 pound of lean muscle per week — meaning 12–16 weeks for 15 solid pounds.
Track Weekly:
Body weight (same time daily)
Strength progress (reps/weights)
Visual changes (photos, body comp scans if available)
5. Supplements That Support (Not Replace)
Only add these once your food and training are dialed in:
Whey Protein: Quick, convenient protein source post-workout
Creatine Monohydrate: 5g daily — increases strength, power, and lean mass
Fish Oil: Reduces inflammation
Multivitamin: Covers micronutrient gaps
Disclaimer: Get approval from your doctor before following any dietary supplements
Clif Note
“You don’t accidentally gain 15 pounds of lean muscle — you plan for it every day.”
“Muscle growth starts in the kitchen, not in the weight room.”
The key is a consistent cycle of:
Train Hard, Eat Big, Sleep Deep, Repeat