“I feel like I’m eating so much all the time, but I can’t put weight on.”

Sound familiar? As a sports dietitian, I hear this from athletes every single week. Fueling your body deserves the same effort you put into your training, but gaining healthy weight doesn’t have to be exhausting!

This manual walks you through the exact process I use one-on-one with the high school, college and professional athletes I work with, so you know exactly how much to eat, what to eat and how to adjust as you go. Already own the original? This is the fully updated version.

What’s new in the 2027 edition

The original manual helped hundreds of athletes reach their goal weight. This version is bigger, clearer and built on the latest sports nutrition research.

• A fresh design that’s easier to read and follow, on your phone or printed out

• Know your numbers, step by step. Calculate your calorie needs right in the guide, with no outside calculator. You’ll also get your daily protein, carb and fat targets, plus a worked example from a real athlete.

• How fast you should actually gain, and a simple 2-week check-in rule that tells you when to eat more (or less)

• Protein timing and pre-sleep nutrition to get the most muscle out of every training session

• Fueling before, during and after training, including two-a-days

• Appetite hacks for those of you who struggle to finish meals or never feel hungry

• In-season tips so you don’t lose the weight you worked so hard to gain

• Brand-new recipes and printable trackers

What else it includes:

• Estimating your calorie and macronutrient needs for healthy weight gain

• The same step-by-step process I use with my athletes one-on-one

• Weight gain snack ideas from 400 to 1,000 calories

• Portion progressions, calorie boosters and a grocery checklist

• A “build your own 1,000-calorie shake” formula, plus 5 smoothie recipes

• 30 high-calorie breakfast, snack, lunch and dinner recipes

• Six sample meal plans from 3,100 to 5,400 calories, each with a version you can make from any grocery store and a version built from the recipes in this guide

Why you need it
Gaining weight isn’t just about eating “more.” Eat too little and the scale won’t move. Eat the wrong way and more of what you gain is body fat instead of muscle. This guide takes out the guesswork so every meal, snack and shake moves you toward your goal, whether you’re in the off-season trying to add weight or in-season trying to maintain it.

Purchase details: This is a digital ebook. After purchase, you’ll receive a unique download link by email. The link expires 24 hours after it is first clicked. Due to the nature of digital products, there are no refunds or exchanges.