workout_tips Umberger Performance
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Want To Gain “Good” Weight? Here Are Some Tips!

Calories, Calories, Calories…  Are you getting enough?

“Scott, I eat so much and I can’t gain weight!”

“My son eats me out of house and home but is still skinny!”

I could go on for hours and hours about the daily conversations that I have with athletes and parents alike.  I could also go on about the fact that I have more than 10 athletes who have recently gained 20+ pounds in 2-3 months during intense training (and that’s drug free for those of you that are shady!).

I have 2 sayings at Umberger Performance…  “E-T-G(Eat To Grow)!” is the first one and the other is (cleaned up for all you young bucks)  “Eat like a broad, look like a broad!” Go put the Baby Gap size mediums back, and get over ‘hipster weight’.  For those of you wondering, hipster weight would be 165 pounds or less for a healthy high school male athlete over 5’3″.

Athletes look like this, right? Those are definitely my old HS Coach's Bike shorts.

Your mom, who probably doesn’t train much in a day, needs around 2,000 calories per day.  However, as an athlete, you should be training 5-6 days a week with several of those days involving lifting and practicing.  Now guess what?  You are killing yourself.  How do you expect to 1) Perform,  2) Recover, and 3) Make Strength and Size Gains, when you eat like your more sedentary mommy?????  You should be eating at least 3,000 a day.  That is the bare minimum for a high school or collegiate athlete.

workout_tips Umberger Performance
And... SQUAT!

Until you log your calories, how do you expect to understand what to eat?  Spend 5-10 minutes a day and discover how you are fueling your body.  You want to waste your time and money taking crappy supplements that don’t work.  Yes, I just said that NO2 sucks!

A great program can be found on, There are also apps for all of your smart phones to keep up with your calories.