In College, need help

[DOS Forever]

Eating right in college sucks to begin with. Eating 3000-3500 calories w/out a kitchen really sucks. I cant rely on food from commons, which is mostly fried, and I dont have a kitchen. So basically, unless I can find something to make in my dorm that doesn't require cooking, I'm screwed. My weight, 170 lbs of marshmellow. I think I then need about 3000 calories to start off with.

My hairbrained solution that just might work:
Eat out of a blender for 3 meals a day.

3 cups milk
1 cup oats
1 scoop whey
2 tbsp PB
1 bannana/kiwi/orange maybe
-----------------------------
(roughly 800 calories, 60g protein) x3 = ~2400 calories, 180 g protein

Use fruit, veggies, yogurt and tuna to fill in remaining 600 calories I think. Now that's alot of protein, and I hear getting too much puts strain on kidneys, so myabe I should go easy on the Whey...

This is probly really,really wrong, so any help would be greatly appreciated.

 

[Vise]

i know man. dieting in college really sucks. some people say that 1 g of protein per pound of body-weight is desired. however, make sure to drink plenty of water anyways.

 

[Tom_B]

first off you should be eating 6-7 meals a day (not including post workout) not 3 shakes a day (unless you mean having the other stuff inbetween you shakes, which I wouldn't advise either because you should be spreading out the amount of protein you ahv e i nthe day and dividing it by the total number of meals you have in day. eg. if you have 240G in a day and 6 meals a day have 40G of protein with each meal.)
Here's a great link to help you start a diet
http://www.ironmagazineforums.com/showthread.php?t=21113
I take it your trying to cut? in that case I would stay away from all dairy, and fruits as you'll become leaner faster.
As for ideas that you don't need to cook, lots and lots of tuna, almond butter, brown rice (I'm sure you could cook it somewhere then eat it cold after, it's what I do, same with chicken), low carb milk, low carb yogurt, all the veggies you can get ahold of, kidney beans, chick peas etc. the list is endless, it just requires more searching in the grocery store

As for the amount of protein, you should be eat 1.5x your bodyweight (some people jsut eat 1.5x their LBM which is the amount of fat on your body subtracted from your total weight), right now I eat around 240G of protein and I'm 130lbs. Yes too much protein can cause stress on the kidneys ONLY if you don't drink your water , you should drink a minimum of 5L of water a day, I usually drink about 6.5L, it's hard at first due to all the washroom stops but you'll get use to it

After you do some reading and searchinga t your grocery store come back and post a diet and some people here will critique it

P.S. try to limit shakes to once a day, at most twice a day, as whole foods are alot better for you.

 

[Tha Don]

WTF no kitchen?? man that is harsh, i've just moved away to uni and we got our own kitchens and shit in our flats, sharing with 8 other guys/gals but it ain't too bad

i spend half my time cooking and preparing meals, i'm about to go grill up some salmon and microwave up a bowl of brown rice i boiled earlier, with some salad n' shit, i got my own fridge, freezer n' everything, it RULES! my diet is 1000x's better now i'm at Uni, i cook all my own meals, buy all my own food

i feel for you man, having no kitchen must SUCK! if i were you i'd prob be living off tuna sandwiches, nuts and met-rx sachets, not much else you can do!!

peace

 

[DOS Forever]

Oops, ya, trying to bulk. That would have helped.

I'll head to nearest grocery store and find wht's availible.

I'm very ignorant, why all of the low-carb dairy?

 

[Tom_B]

Never mind with the low carb stuff now that, I know your bulking , I thought you meant you wanted to cut cause you said you were a marshmellow my bad
Its better to have the sugar and stuff from the dairy while bulking (espically around you workouts, something to do with it being more anticatabolic or something)
But while cutting the sugar in fruits and dairy can kinda stall your results, so while cutting you would want the low carb stuff = less sugar.
Have fun at the grocery store, I wish I could live there I swear to god I must have checked the nutrition stuff for everything there.

 

[maxpro2]

first off you should be eating 6-7 meals a day (not including post workout)

Consider that this is extremely difficult for a college student to do, considering financial situations. I am in college and though I have not yet started cutting, I suspect when I do it will be a pain.

 

[DOS Forever]

wait...you can microwave rice? I did not know this...

Hmmm, upon further review, this might be better. Not ideal, as I'm not in ideal conditions right now, but it might work:

-Brkfst:
Shake thing

-In between "meal"(really a snack since I only need 2600-3100 caloreis right now)
veggie-tuna wrap (tortilla with various types of peppers and beans, carrots, onions and tuna)

-Lunch:
Sub from commons (think generic Subway footlong)
yogurt or something...

-In between "meal"
veggie-tuna wrap again

-Dinner:
Shake thing
big friggin salad

-PWO/before bed:
Whey shake immediatly....then PB sandwich(?)

I really dont understand PWO protein thing. Whey is good because it's absorbed right away but you then should have additional carbs and protein, right? I'll try to post something in Supplement Forum if I cant figure this and whether Creatine would be a good idea (and when). Of course, everyone and their uncle has their own opinion.

 

[QuestionGuy]

im college also and im not rich in any means, i do take this so serious tho and i have been doing bodybuilding for a while (im not saying you are not ) but i always keep a ready to go protein shake in a shaker in my car for emergensys and if you dont have a kitchen you can buy one of those 20 dollar gridels and a smal frige to keep your food in and just cook it when you need to, i also recomend stacking up on peanuts maybe, and meal replacements, dont over due you calls because you said you are 170 and a marshmallow, you can easily over due it and end up fat and bloated, so good luck to you man and i know schoooool suuuuckkkkkkkkkksssssssssssss!!!!!!!!

 

[DOS Forever]

thanks guys...I'm giving this a serious shot starting next week (African Storyteller exam Fri.).

Ya, I have a George Forman grill thng, but there banned in the dorms. The last person I knew that used one ended up setting the sprinkler system off (theres one in every dorm) and, obviously, royally pissed off his enitre floor!

 

[zl214]

try off-campus accommodation....and its cheaper.

 

[Tom_B]

Consider that this is extremely difficult for a college student to do, considering financial situations. I am in college and though I have not yet started cutting, I suspect when I do it will be a pain.

It's a pain for everyone to do, I rarely have anytime to go anywhere or do anyhting with my friends becasue I'm either working, studying for school, or having to walk out to the mall/grocery stores to get my vitamins, calcium citrate whey etc.
If someone is truly dedicated they make it work , even if it means waking up at 4:30am - 5:00 am every morning

 

[Tom_B]

wait...you can microwave rice? I did not know this...

I think he means after you cook it to warm it up, but if he dosen't it's news to me as well , but I got a rice cooker so I'm good, although my rice is usually crunchy anyways..

Hmmm, upon further review, this might be better. Not ideal, as I'm not in ideal conditions right now, but it might work:

Would you be able to go through it again and list the total number of macros? (eg Calories, fat (saturated) etc.) and then your totals for the day, it would make things alot easier to help ya out, but I'll still try my best, you really want either Emma-Leigh or Jodi to help ya tune out your diet, their the experts in this section

-Brkfst:
Shake thing

I would personally change this completely around, just like protein you need to divide the number of calories into how many meals you have a day. So eating 800 calories in one sitting is too muhc, and not for just that reason IMO, if you eat about 750 calories (I think thats the amount) in one sitting oyu create an insulin rush, which will help store fat, so my rule is my meals never go over 650 calories.
Since whole foods are alot better for ya, I would switch this around to 1 1/2 scoops of whey (or how ever much will equal about 30G of protein) 1 cup of skim milk, 1/2 a cup of fiber 1, and maybe some oats (do you have a microwave at least? if so you can get the quaker instant oatmeal pckges, regular flavour with no added sugar, Rolled oats would be better but you gotta make due with what ya got)
All this would give you: calories - 466
Fat - 5G (2G sat)
Carbs - 61 (18G of fiber)
Protein - 46G

-In between "meal"(really a snack since I only need 2600-3100 caloreis right now)
veggie-tuna wrap (tortilla with various types of peppers and beans, carrots, onions and tuna)

Can you get the tortilla wrap to be "Oroweat's carb counting tortilla wrap"? there really good , each wrap has calories - 150
Fat - 5G (2G sat)
Carbs 18G (8G of fiber, 0G of sugar)
Protein - 14G (it comes from soy I think, so I count it..,some would disagree with me though)
and don't forget to stock up on the tuna! gotta love that stuff

-Lunch:
Sub from commons (think generic Subway footlong)
yogurt or something...

This is alright....jsut make sure the bread is 100% whole wheat, and that theres lots of protein on it. Maybe instead of the yogurt have some almond butter for some EFAs

-In between "meal"
veggie-tuna wrap again

Remember "oroweat carb - counting tortilla wrap"

-Dinner:
Shake thing
big friggin salad

The shake thing would be alright here since your using it around you workout, and you got some whey in it. You just gotta switch ita round a little, instead of 3 glasses of milk have about 1, some oats, some whey, and maybe some type of berry?

-PWO/before bed:
Whey shake immediatly....then PB sandwich(?)

Well you could have your ppost wokout thing, then about an hour or 2 afterwards have your bedtime snack.
Your post wokout meal should contain - .5x your desired bodyweight in carbs and 2.5-3G of protein x your desired body weight. Mines 2 pckages of quaker original no sugar added oatmeal (you want thing rolled oats here to digest quickly) 2 scoops of whey, 1 cup of skim milk, 1 med. Banana. you could have the same thing kinda, you would just need to increase your serving sizes because my goal weight is only 140lbs.
As for your bedtime snack, you do not want whey here whey is absorbed quickly and should only be used around your workouts, for this meals you want a slow digesting protein like cottage cheese (due to the casein).
I usually have 1/2 a cup of cottage cheese, 2 TBSP of almond butter (you also want some EFA's in this meal to help slow digestion even more) and 1/2 a cup of fiber 1 (I figured the fiber will help slow down digestion too ) and I usually have this about 1 hour before bed. Once again you could probably have the same thing just need to change around serving sizes to fit your daily plans. A good site to track all this is www.fitday.com


If I were you I'd also add some more fats into your diet, it dosen't seem like you got too much in there, and you want EFAs . So change around some stuff again make you your gettinga bout 240G of protein and post all the macros for each meal. Hope this helped a little, espically since I blew off doing my french presentation thing that's do later today to write this o well I'll wing it and still get a hundred, my frnech teacher is a pushover

I'll try to post something in Supplement Forum if I cant figure this and whether Creatine would be a good idea (and when). Of course, everyone and their uncle has their own opinion.

I have no iformation of creatinea t all so I can't help ya there, like you said the guys in the supplement section could help ya there Good luck, this is a hard lifestyle at first, but you'll grow to love it and it's many benefits

 

[Dale Mabry]

You can cook rice in the microwave.

 

[JoeR.]

Yea college bodybuilding is a bitch when you live on-campus without the ammenities. Atleast you dont have a meal plan that you have to use everyday, shitty food man. But ya there are ways around it all, it just takes a lot of time and prep. Cook enough food for a few days makes it easier.

Also man watch those weekends man, ive noticed on my bulk ive gained a lot of fat. I realized its those thursday,friday, and saturday nights out drinking and having fun. Stick to the lights if you can, even better is just hard liqour straight. If your going to do it mind well try to minimize the impact.

 

[serveitup]

Okay. Something that has been bugging me. I understand why you have to eat more meals in order to continue burning fat...but how many hours should you wait in between? Because unless I'm waking up during the night to eat im not going to get 6-7 meals in a day eating like every three to four hours