How do you build a high school athlete the right way? In Episode 2 of "The Process Podcast," Coach Beede and Jeremy Fouts are joined by 15-year-old Anthony Girgenti, a student-athlete who transformed his body from 150 lbs to 190 lbs using this exact framework.

We break down the math behind mass: how to calculate BMR and TDEE, why "fast metabolism" is often just an excuse for under-eating, and the specific macro split (Protein, Fats, Carbs) young athletes need to fuel growth.

If you are a parent trying to help your undersized athlete compete at the varsity level, this is your playbook.

⏱️ Timestamps

0:00 - Intro: The "Process" of Building an Athlete

0:39 - The Timeline: Why Waiting Until Junior Year is Too Late

2:47 - The Nutrition Math: Calculating BMR & TDEE

4:50 - Protein: How Much Do Young Athletes REALLY Need?

5:53 - The Role of Fats in Hormone Health & Puberty

7:50 - Carbs: The Most Misunderstood Macro for Athletes

9:28 - "Training" Your Breakfast: Overcoming the Morning Struggle

12:27 - Case Study: How Anthony Went from 150 to 190 lbs

16:11 - The Discipline of Eating 4-6 Meals a Day

18:15 - Creatine & Consistency: When to Start Supplements

20:41 - The Confidence Gain: Playing with College Players as a Freshman

25:55 - Final Takeaways: Building the Brick Wall

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✅ Important Links to Follow

 📲Parents and Players, download the Baseball Bluebook App and start your player profile for free. 

🔗https://apps.apple.com/us/app/basebal...

🔗https://play.google.com/store/apps/de...

👍Get your recruiting journey started!

🔗 Get a Player Evaluation: https://coachbeede.com/get-evaluated/

🔗 Get a Consult: https://coachbeede.com/college_journey/

Welcome to The Process Podcast - where real development begins.

Hosted by Walter Beede and Jeremy Fouts, this podcast cuts through the noise of youth and high-school athletics to give parents, coaches, and athletes the truth about what actually drives performance, growth, and long-term athletic success.

Every episode breaks down the critical components of building a complete athlete - from age 12 through college

The Process Podcast is a weekly educational show for parents, coaches, trainers, and student-athletes who want to understand the truth about athletic development. Hosted by Walter Beede and Jeremy Fouts, the podcast covers performance nutrition, hydration, sleep, strength training, speed development, mental performance, injury prevention, and long-term athlete planning. Families learn how to fuel properly, train effectively, and support their athletes from middle school through high school and into college recruitment. With expert guidance, proven systems, and real-world examples, this podcast helps athletes build size, strength, speed, and confidence — and helps parents avoid the costly mistakes that hold athletes back. Perfect for baseball, softball, football, soccer, and all competitive sports, beede method, walter beede tips, athletic mentorship, beede, student athlete advice, how to get noticed by college coaches, recruiting advice, baseball mentorship, baseball.

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