10-Week Program for Gaining Weight and Improving Muscle
Improve your Eating Habits in this 10 week Program
The Struggle is Real
What We Hear Athletes Saying
- What Foods Should I Eat?
- Which Supplements are Safe & Effective?
- How Much Should I Eat?
- How Do I Get Started?
- Who Should I Trust?
- What Are Reasonable Goals?
I've struggled for many years to gain weight and get stronger. I workout hard all the time but did not see the results until I started this 10 week program. It has been a game changer for me!
Tyler Mays
High School Athlete, Louisiana
ENERGY | WEIGHT | STRENGTH | FOCUS | RECOVERY | ENDURANCE
10 Week Program Outline
Weekly Themes and Daily Video Content from a Sports Dietitian
Week 1 Nutrition Planning, Setting Goals and Developing Support Systems
- Introduction and Meal Plan Guide Overview--How to Get Started
- Setting Goals and Developing Your Support System
- What’s your Plan for Nutrition?
- What is Unique about an Athlete Having a Plan for Nutrition?
- How can I Develop a Plan to Achieve My Nutrition Goals?
- How Can I Gain Weight at a steady yet Healthy pace?
- What type of Results Should I Expect?
Week 2 Effective Strategies for Gaining Weight and Building Muscle
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Recap of Week 1: Introduction to Weight Gain - What’s the Best Plan
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Why Athletes Struggle to Gain Weight?
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Do I Need to Consume Protein Powder to Gain Weight?
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My Daily Eating and Supplement Plan
Week 3 Importance of Breakfast for Athletes
- Recap of Week 2: Role of Breakfast: Is it Really Important for Athletes?
- Additional Benefits of Eating Breakfast
- What if I Don’t Have Time in the Morning to Eat Breakfast?
- Should I Eat Breakfast Before or After Training?
- Are Some Foods Better To Eat In the Morning Than At Night?
- What If I’m Not Hungry In the Morning?
- High Calorie/Low Volume Breakfast Options
Week 4 Discover the Power of Snacks
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Review Week 3 and Discover the Purpose of Snacks?
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High Calorie Snacks: Strategies for Between Classes
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I’m Not a Breakfast Person...Can I Eat a Snack for Breakfast?
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What Snacks will Curb my Hunger when I Get Home from School/Practice?
Week 5 Post-Workout Fueling Plans for Champions
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Review Week 4 and Do I Need to Eat Immediately After My Workout?
- How Much Protein Do I Need Post-Workout?
- Are Carbs and Fats both Necessary for Post-Workout Nutrition?
- Are there Different Purposes of Post-workout Nutrition?
- What are Some Great Post Workout Options?
- Which is Better a Liquid or Solid Meal for Post-Workout Nutrition?
- What Foods Should I Avoid After a Workout?
Week 6 Sleep and Recovery is the Hidden Advantage
Week 7 Eating Out with a Purpose
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Checking In...How was week six?
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How Can I Eat Healthy and Still Gain Weight When Dining Out?
Week 8 Have a Hydration Plan, Don’t Leave it to Chance
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Checking In….How as Week Seven?
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Facts about Water and its Role to Improve Athletic Performance?
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How Does Being Dehydrated Impact Athletic Performance?
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What are Signs of Dehydration in Athletes?
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How can I Tell if I’m Hydrated?
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How Can I Assess my Hydration Status?
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What are Some Great Pre, During, and Post Game Strategies to Hydrate for Athletes?
Week 9 Dietary Supplements for Athletes: A Deeper Dive
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Overview of Supplement Industry: Can a Supplement Solve Your Problem?
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What is so Unique about the Marketing of Sports Supplements?
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Adulteration of Dietary Supplements: How do Supplements Contain Illegal or Banned Ingredients?
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Why Athletes Can’t Trust the Supplement Store Staff: Examples of Positive Doping Test
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What Supplements Work vs What Doesn’t: An Evidenced Based Review
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How do I Know if my Supplements are Safe? A Review of 3rd Party Testing/Certification
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Safe Supplement Protocol for Athletes
Week 10 Pre-event Fueling & Meal Timing Matters
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What are Some Great Pre-Game Meal Options for an Evening Competition?
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What are Some Pre-Game Meal Options for a Morning Competition?
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What’s Your Next Steps? Did You Meet Your Goals? Do You Need More Assistance?
Tavis Piattoly, MS, RD, LDN is the co-founder and Director of Sports Nutrition Education for My Sports Dietitian (www.mysportsd.com ), an online sports nutrition education company that helps athletes of all levels improve their eating habits to enhance performance, recovery, and health through the guidance of a Licensed Sports Dietitian
Tavis is also the Education Program Manager for the Taylor Hooton Foundation where he has the opportunity to speak to High School, Colleges, and at Major League Ballparks on the dangers of Performance Enhancing Drugs and Dietary Supplements as well as how to incorporate good nutrition to fuel health and performance.
He serves as the Sports Dietitian/Nutrition Consultant for the Tulane Institute of Sports Medicine’s NFLPA Brain and Body program, Fairchild Sports Performance (Houston), Custom Wellness Solutions (Baltimore), North Oaks Sports Medicine, Pelican Athletic Club, Louisiana Athletic Care, and Covington Orthopedic. He was the Sports Dietitian for the New Orleans Saints (2006-2013), New Orleans Hornets/Pelicans (2008-2013), and Tulane University Athletics (2002-2016). He also served as a Sports Nutrition Consultant for LSU Athletics from 2009-2011. He has been fortunate to have had the opportunity to design the nutrition programs for boxing champions Bernard Hopkins and Roy Jones Jr. along with working with a long list of current Olympic, NFL, MLB, and NBA athletes to various college and high school programs.
As a 15-year veteran Sports Dietitian he has worked with Dietary supplement companies on product formulation and education. He is a regular presenter and lecturer at local, state, and national conferences and Universities on the topics of Dietary Supplement Use in Young Athletes, Dietary Supplement Safety for High School, College and Professional Athletes, and Sports Nutrition Principles for Athletes.
Piattoly graduated from Louisiana State University with a Master’s of Science in Kinesiology and Bachelor of Science in Nutrition and Dietetics. He is a registered and licensed Dietitian. He is a member of the Collegiate and Professional Sports Dietitians Association (CPSDA), Academy of Nutrition and Dietetics (AND), Sports, Cardiovascular, and Wellness Nutritionist (SCAN) groups. He also serves as the Sports Dietitian for the Louisiana High School Athletic Association’s Sports Medicine Advisory Board and is on Science Advisory Board for Examine.com and Nordic Naturals.
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Calorie Calculator
Meal Plan Guides
Add Nutrition Monitor
Meal Reminders
Compete in Challenges
Compete on TEAMS
Trackers-Body Weight
Trackers-Meal Pictures
Tracker-Sleep Log
Trackers-Wellness Log
Ask a Sports Dietitian
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10 Week Program
$99
Calorie Calculator
Meal Plan Guides
Add Nutrition Monitor
Meal Reminders
Compete in Challenges
Compete on TEAMS
Trackers-Body Weight
Trackers-Meal Pictures
Tracker-Sleep Log
Trackers-Wellness Log
Ask a Sports Dietitian
10 Nutrition Themes Developed by Sports Dietitian
Daily Video Information & Motivation from a Sports Dietitian
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Weekly Themes & Goals with
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