In addition to normal eating and his workout plan ...peanut butter and jelly sandwich between each normal meal ...double the chicken at Chipotle for lunch...banana split before bed...mine went from 168 - 187 between June 9th and August 18th...coaches were happy about the *ss he put on over the summer...eventually shed back to 182...still runs between 6.74 - 6.82 on every timed 60 just as he did before...don't overcomplicate it...