As expected, the average offensive lineman eats a lot on a given day. NFL lineman reportedly eat around 8,000 calories per day, more than four times the average recommended intake. However, everything they eat is thought of as fuel for their body.

6’4.3″ tall
The average size of a starting FBS offensive lineman in the FBS for 2018 is 6’4.3″ tall while weighing in at 305.4 pounds. The biggest offensive lines: 1.

How much do linemen weigh? The average guard, tackle, or center in the NFL in 2015 is 6-foot-5, 312 pounds. Of the 159 players who have started at least four games as an offensive lineman since the start of the 2014 season, only 23 weigh less than 300 pounds and 39 weigh at least 320 pounds.

Here are some guidelines to help offensive linemen gain muscle:

1. Train hard and consistently.
2. Get as many hours of sleep as possible each night (8 is the minimum).
3. Eat a diet rich in protein, carbohydrates, fruits and vegetables.
4. Use moderate to heavy weights when lifting.

“Breakfast is six eggs, 8 ounces of red meat, a bowl of apple sauce, [and] a bowl of oatmeal,” said Shipley. “Lunch [is] 8-10 ounces of meat, two servings of rice, some fruits, some vegetables. Dinner [is] 16-20 ounces of meat, two servings of rice, two servings of vegetables, and snacks in between.

Offensive linemen eat more than the average football player too. The average person is supposed to consume 1000 calories per day. The offensive lineman for the Charlotte Football Team consumes 6000 calories per day. As you can imagine — it’s a full-time job to consume that many calories and fill those bodies.

Bench: 300 lbs. Squat: 410 lbs.

D1 athletes will receive any and every type of gear you can possibly think of. This includes socks, shoes, compression pants, shorts, joggers, sweatpants, undershirts, t-shirts, long-sleeve shirts, polos, rain jackets, sweatshirts, coats, beanies, hats, and any other accessories related to the sport you play.

Height: 6’2″ Weight: 260 lbs.

1.96 m
J.J. Watt/Height

THE PULLUP is a gold-standard bodyweight move, but you won’t see offensive linemen doing it during NFL training camps. Pullups are on the workout menu a few times a week.

Pasta, fish and avocados—all the avocados—began finding their way to his table in greater quantities than before. The result has been a distinct spike in Watt’s daily caloric intake, which he says now stands between 6,000 and 9,000 calories per day, depending on his workload.

If you’re a shrimpy 280-pound lineman and need to bulk up a bit, Mohr said the key is to slowly increase your calories to the point where you’re eating an additional 500 more than usual. Like Lewan’s diet, Mohr also recommended building lean body mass with lean proteins and whole grain foods.

The NFL offensive lineman can range anywhere from 300-360+ pounds and despite this size, many offensive linemen carry a lot of muscle mass with body fat percentages from 18-30%. Sheer size and strength is what helps these athletes pass protect and block for the running game.

Gross, for example, ingested an enormous amount of protein each day while playing, including six pieces of bacon, six scrambled eggs, two 50-gram protein shakes, four hard-boiled eggs and two chicken breasts — all before 2 p.m. in the afternoon.

The average weight for linebackers is around 245 pounds, defensive ends are around 270 pounds, defensive tackles are around 308 pounds, all with considerable ranges and variability around the NFL and even on the 49ers.