Its Transformation Tuesday here at SST Mississauga and this week we feature Ontario Terriers' 16U player, Austin Gomez.
As a member of the Ontario Terriers 16U baseball team, Austin has made some huge improvements over the off-season. Austin was very lean and historically had trouble putting on lean mass when we first tested him in October. We changed his eating habits and put him on a daily meal plan. We increased his protein, carbohydrates, healthy fats and water intake. We had him eat multiple protein sources for breakfast and recommended he eat 6-8 times per day. Organic lean meats, free range eggs, old fashioned oatmeal, raw/unsalted nuts, and quinoa are all healthy sources of protein.
We recommended two protein shakes per day, one after his workout and one as a snack in between meals. It is recommended that athletes who struggle to gain lean muscle mass need to consume 1 to 1.5 grams of protein per pound of body weight per day. They also need a protein powder that has 3 to 1 carbohydrates to protein. For instance, a 150lbs athlete would require 150 to 225 grams of protein per day. We also recommend that athletes consume 25% of their total bodyweight in protein post workout, so for a 150 pound athlete that would translate to 35-40g of protein per shake and 105-120g of carbohydrates.Austin was very dedicated in the gym and would train with us 2x per week and also on his own 1-2 days per week. Austin’s workouts consisted of a lot of compound movements to add size and strength. Austin performed many different variations of deadlifts, squats, pull-ups and presses. We also used some strongman exercises like tire flips, heavy sled pulls and prowler pushes. We focused on working with a slow eccentric tempo in order to achieve muscle hypertrophy and eccentric strength. The time under tension for each exercise was close to 40-60 seconds when he was in his building phase during the first 3 months of his off-season. This was key to his results. Then as we moved closer to the season we transitioned to more concentric/explosive type of work. We did not want to just add on mass - we wanted Austin to become stronger, more powerful and more athletic.
The results? Mission accomplished. Austin gained over 10lbs of lean mass this off-season and also lowered his body fat levels. At the same time his overall strength improved, his lower body exlosion improved and his speed improved.
We have a lot of kids with similar body types who complain they can never gain good weight and keep it on while still remaining athletic. It can be done with a customized training and nutrition plan and a lot of hard work. Just check out some of Austin’s numbers below. Great job Austin!
Head Strength Coach - SST Mississauga & The Baseball Zone
Some other recent Transformations: