5 gram per pound of bodyweight. Proteins give the muscle energy to grow but carbohydrates are just as important to promote the muscle to heal. The following is a 3 day meal schedule recommended to the athlete:

Day 1:

Breakfast- High energy cereal with whole milk

Fruit of his choice

Apricot nectar juice

Lunch-

Baked tuna

Baked potato

Lima beans

Frozen Yogurt

Dinner-

Steak

Baked potato

Corn and peas

Frozen sherbet

Snack (3)- left up to the athlete

Day 2:

Breakfast- Eggs and whole wheat or grain toast

Fruit of his choice

Apple juice

Lunch-

Baked or roasted fish

Baked potato

Corn

Frozen Yogurt

Dinner-

Baked chicken

Baked potato

Corn and beans

Frozen sherbet

Snack (3)- left up to the athlete

Day 3:

Breakfast- Hot cereal with whole milk

Fruit of his choice

Pineapple juice

Lunch-

Steak or ground beef

Baked potato

Beans

Frozen Yogurt

Dinner-

Baked fish

Baked potato

Corn and peas

Frozen sherbet

Snack (3)- left up to the athlete

Workout schedule and recommended exercise

Work outs will be done 3 days a week and every other day to allow the muscle to heal and recuperate properly. Work out days while be Monday-Wednesday- Friday or Tuesday- Thursday-Saturday with Sunday being for rest and recuperation. The exercises in the workout schedule are specifically for basketball players. Winters (2010) in the article, "Strength Training Workout for Basketball Players" states, "Our basketball weight training program is designed to help prevent athletic injuries, and produce a strong, lean, and flexible basketball player. We really feel like our emphasis on getting bigger and stronger in the weight room has paid huge dividends for us on the basketball court." In addition to muscle mass, the athlete must remain agile and flexible to keep from hurting his ball playing abilities.

The following principles need to be followed to achieve the optimal workout:

Weight train 2-3 times per week on non-consecutive days.

Perform each repetition with proper technique.

The schedule is as follows:
Mondays and Fridays-

Bench press (3 sets of 10)

Bicep curls (3 sets of 10)

Wrist curls (3 sets of 10)

Leg Press (3 sets of 10)

Lat pull downs (3 sets of 10)

Squats (3 sets of 10)

Bar dips (3 sets of 10)

Calf raises (3 sets of 10)

Abs (sit ups, leg raises- 30 each)

Wednesdays-

Incline bench press (3 sets of 10)

Lat Rows (3 sets of 10)

Dumbbell curls (3 sets of 10)

Tricep press-downs (3 sets of 10)

Leg Press (3 sets of 10)

Squats (3 sets of 10)

Calf raises (3 sets of 10)

Abs (crunches, leg raises- 30 each)

Other exercises for the athlete to do and can be done daily without any harm include: walking, biking, cardio exercises, swimming, and etc.

Conclusion

The athlete being young should gain at least 15 pounds of muscle mass and another 10-15 pounds form the high caloric intake. The schedules for eating, working out and rest (at least 8 hours sleep) are essential to the goal being met in a proper and safe manner. Eating of some fatty foods is acceptable as long as it is kept to a minimal. The athlete must stay focused and committed if he is going to succeed.

Bibliography

Coaching Association of Canada. (2010). "Gaining Weight for Athletes." Retrieved on April 16,

2010 from http://www.coach.ca/admin/pdf_admin/pdf/Nutrition_GainWeight_eng.pdf

Riveria, H. (2010). "Weight Gain and Bulking Up Rules for the Natural Bodybuilder."

Retrieved on April 16, 2010 from http://bodybuilding.about.com/od/nutritionbasics/a/bulkingupdiet.htm

Winters, B. (2010). "Should Basketball Players Lift Weights? Strength Training Workout for Basketball Players." Retrieved on April 16, 2010 from http://www.coachlikeapro.com/weight-training.html