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View Full Version : Help - Good diet for a busy college student



Flood
02-03-2009, 07:43 PM
I've done some searching around, and haven't found exactly what I'm looking for. I'm a pretty strong and confident individual, but I'm really really thin for my height. I'm around 6'1 165-170. My body weight fluctuates due to an above average metabolism so I'm told. My ideal weight would be 185, but I'd be content at 175 at least.

I've been on a stricter workout schedule in the gym 4-5 days a week since October, and haven't made any progress on gaining weight. I even quit running to help put on some weight. I'm in amazing shape due to time spent in the military and basic fitness, but I've always been skinny. I've progressed in how much weight I'm lifting, but not in body weight. I've been eating, and taking protein, but I have a difficult time getting 4 meals a day.

I've done some reading, and heard the best way to put on some weight, is to eat 4 meals a day (where you're full each time), and consume your body weight in grams of protein per day. If this is true, I'm having issues with eating a lot. I have the appetite, I like eating, I can eat a lot, but the issue here is I don't have a lot of time to cook meals throughout the day. Mondays and Wednesdays especially, I have class from 9AM - 3PM with no breaks in between. How to I manage to get 4 meals a day without the proper time to go home and cook? Anyone have any tips on easy cooking ideas, food I can take with me, and especially things to look for to buy at the grocery store that is easy to cook? I have a Foreman grill if that helps.

VikingWarlord
02-03-2009, 07:50 PM
I've done some searching around, and haven't found exactly what I'm looking for. I'm a pretty strong and confident individual, but I'm really really thin, for my height. I'm around 6'1 165-170. My body weight fluctuates due to an above average metabolism so I'm told. My ideal weight would be 185, but I'd be content at 175 at least.

I've been working out in the gym 4-5 days a week since October, and haven't made any progress on gaining weight. I've progressed in how much weight I'm lifting, but not in body weight. I've been eating, and taking protein, but I have a difficult time getting 4 meals a day.

I've done some reading, and heard the best way to put on some weight, is to eat 4 meals a day (where you're full each time), and consume your body weight in grams of protein per day. If this is true, I'm having issues with eating a lot. I have the appetite, I like eating, I can eat a lot, but the issue here is I don't have a lot of time to cook meals throughout the day. Mondays and Wednesdays especially, I have class from 9AM - 3PM with no breaks in between. How to I manage to get 4 meals a day without the proper time to go home and cook? Anyone have any tips on easy cooking ideas, food I can take with me, and especially things to look for to buy at the grocery store that is easy to cook? I have a Foreman grill if that helps.

If that's what you think the guidelines are, you haven't been reading anything around here.

Do you have any idea how many calories you're eating? If not, start tracking. If you want to gain weight, eat everything that you can lift to your mouth.

Flood
02-03-2009, 07:54 PM
That doesn't really help me. I eat every chance I get. It's just I don't know anything convenient to make when I'm strapped for time. I'm mainly looking for some ideas of what to buy at the grocery store, and anything I can take with me to class. I've read a lot of articles on what's good to eat, but I haven't found anything convenient to make.

88gt17ma
02-03-2009, 08:05 PM
Well I can can tell you what I do, but I'm still constantly learning even after trying to balance it all for over a year.

Make large batches of staple food that you can use for different meals.

I usually pic 2 days to cook each week, on these days I will make:

A big bag of brown rice
A bunch of cut up fruit
2 boxes of pasta
about 60oz of tomato sauce
grill a bunch of chicken breast for three days worth
buy a dozen eggs and hard boil all of them

This are my most important ingredients, if you have these things sitting around in plastic containers in your fridge it is enough variety to make all kinds of stuff. Just take it out mix it in a plate and heat it up. Most of this stuff you could also eat cold if you really need to bring something with you.

try filling in the gaps with nuts and protein bars for snacks and make sure you have at least one big shake a day.

Flood
02-03-2009, 08:13 PM
Well I can can tell you what I do, but I'm still constantly learning even after trying to balance it all for over a year.

Make large batches of staple food that you can use for different meals.

I usually pic 2 days to cook each week, on these days I will make:

A big bag of brown rice
A bunch of cut up fruit
2 boxes of pasta
about 60oz of tomato sauce
grill a bunch of chicken breast for three days worth
buy a dozen eggs and hard boil all of them

This are my most important ingredients, if you have these things sitting around in plastic containers in your fridge it is enough variety to make all kinds of stuff. Just take it out mix it in a plate and heat it up. Most of this stuff you could also eat cold if you really need to bring something with you.

try filling in the gaps with nuts and protein bars for snacks and make sure you have at least one big shake a day.

Thanks for the reply. I've been taking a weight gainer protein supplement in the mornings with breakfast (if I have the time), or at night before I go to bed. Then I take either normal whey protein, or this GNC Wheybolic stuff after working out.

So the way that works for you, is say for example. You cook all that on a Monday, it lasts you 3 days, then you do it again? Do you make 4 meals a day out of that? I've been eating a lot of beef, and anything that is high in calories or protein. I'm not too concerned about fat at this point, because I feel I can easily burn it off down the road. One last question about the chicken breast. I don't really buy chicken very often, so what am I looking for when it comes to chicken?

BFGUITAR
02-03-2009, 08:14 PM
Eggs: Make em any way you can... hardboiled is good to make in bulk

Peanutbutter: Calorie dense, tastes great! Along with this buy bread and jam.

Milk: Whole milk, drink a liter a day. That's an easy 6-7 hundred calories with some nice protein

Tuna: Good for an easy lunch. Mix in some mayo for extra calories. Also try making tuna patties... Mix tuna, crackers, an egg, spices, onions and fry on a pan with oil. I like adding in some hot sauce.

Pasta: Your main source of calories. It is dirt cheap and highly effective. Buy different sauces to change it up. Add hot sauce

Burgers: You can cook em on a pan or BBQ them. They are easy.

Protein powder: A great way to top off your protein if your low. I have 1-2 scoops a day.

Cheese: Put it on EVERYTHING

Flood
02-03-2009, 08:23 PM
Eggs: Make em any way you can... hardboiled is good to make in bulk

Peanutbutter: Calorie dense, tastes great! Along with this buy bread and jam.

Milk: Whole milk, drink a liter a day. That's an easy 6-7 hundred calories with some nice protein

Tuna: Good for an easy lunch. Mix in some mayo for extra calories. Also try making tuna patties... Mix tuna, crackers, an egg, spices, onions and fry on a pan with oil. I like adding in some hot sauce.

Pasta: Your main source of calories. It is dirt cheap and highly effective. Buy different sauces to change it up. Add hot sauce

Burgers: You can cook em on a pan or BBQ them. They are easy.

Protein powder: A great way to top off your protein if your low. I have 1-2 scoops a day.

Cheese: Put it on EVERYTHING

Thanks a lot. I've done burgers, I put cheese on about everything, but the tuna with mayo is definitely something I'll try. I drink a lot of water, but I hear drinking juice and milk is better. I just like to be hydrated. Pasta I haven't been getting enough of, but I'll definitely get around to getting more of that.

VikingWarlord
02-04-2009, 07:45 AM
Juice is just sugar loaded. Not really giving you much benefit. Milk is a good choice. Whole if possible.

There are recipes around here for huge shakes. Look up the Bako Shake. It's very easy to get a lot of calories down in liquid form very quickly.

You say you want ideas of what to buy at the grocery store, look at the What A Bodybuilder Eats thread and think about ways to make those things simple. Prepare meals ahead of time and carry a cooler if you don't have time to go home. Be creative.

Flood
02-04-2009, 07:06 PM
So for eating throughout the day during class, would I be able to get by with sandwiches and hard boiled eggs?

VikingWarlord
02-05-2009, 05:24 AM
Go with the cooler idea and then you can get by with anything that fits in the cooler. Fruits, vegetables, cottage cheese, chicken, sandwiches, eggs, tuna...it's all good. If it has calories, put it in the cooler.

Basshog
02-05-2009, 03:08 PM
I am a student as well with 17 credits and I agree that making your food ahead of time is a great time saver. I cook a whole bag of frozen chicken breasts, 8-10 steak, chops, etc.

redwolf4k
02-05-2009, 05:14 PM
Putting the diet aside for a moment....you mentioned you go to the gym 5 days a week??

What exactly are you doing on those days? If your a hard gainer, it sounds like you are in the gym way to often.

zbollman
02-05-2009, 07:07 PM
Get a George Foreman grill and a freezer full of chicken. I'm not kidding, cooks entire frozen breasts in 10 minutes. It's my favorite thing in the house, makes eating good much easier.

Zach

Flood
02-05-2009, 08:58 PM
I'm actually in the gym 4 days a week. I went from a 3 day a week routine to 4 this past month. My 3 day a week thing basically just included me hitting everything all in the same workout 3 times a week. Now, I divided it in half and do it twice a week.

My workout looks somewhat like this.

Mon Wed: Bench, incline, decline, fly, dip, military press, shrugs

Tues Thurs: Curls (Anything), Skull Crushers, Dips, Anything for triceps, leg press, calf raises, leg curls, leg extentions

I do abs every time I work out. I've been doing this thing called progressive overload. I don't know if that's a common term or not, never looked it up, but it's something I picked up from a friend who picked it up from a high school wrestling coach. I'll do reps 3 x (6, 4, 2) or (8, 6, 4) depending on the workout. With each set I increase the weight by 5 or so pounds. I just started this routine about a month ago, and I'm liking it.

As for the Foreman grill, I have one, and I love it. I'm going to buy a bunch of chicken, and other stuff I can use on it.

VikingWarlord
02-05-2009, 09:48 PM
Wow. That routine isn't the worst that's ever been posted but it's far from the best.

Do this (http://www.wannabebig.com/article.php?articleid=255) instead. One of the best general use 4 day splits ever.

Flood
02-05-2009, 10:20 PM
Thanks. I'll check it out and do some research on it. Some of those terms I'm unfamiliar with, but I'll figure out how to do it at the gym with what's available.

Is there any preference between using free weights, or machines? I try to mix it up a bit. I use free weights most of the time, but I also like to do stuff with the cable machines.

VikingWarlord
02-06-2009, 06:39 AM
Unless you have an injury or something, free weights are almost always superior to machines.

A cable crossover is pretty much the only machine that's worth a **** and that's only because it's hard to do pulldowns with freeweights. Of course, you can just do pullups instead and then that problem is solved.

Flood
02-06-2009, 02:57 PM
I do at least one set of pullups at the end of my workout everyday I forgot to mention. What do you typically do for pullups as far as, how many sets and what not?

By the way, what kind of supplements would you recommend I take if you recommend I take any at all. I've read a lot about At Large Nutrition and that there stuff is the best. I'm under the impression that a lot of people on the forums here buy their stuff, but I'm also under the impression that they are trying to sell products on these boards. The only reason I think that is because I'm new here, and I don't know what to expect.

I've been buying **** from GNC during the first week of the month because it's 20% off. I hear their stuff is overpriced, and not as good, but I've seen stuff online that costs just the same. I've been buying Wheybolic Extreme and Mass XXX from GNC. All I'm concerned about is putting on the weight for now. Are supplements even recommended? I feel it would make it easier for me to gain the calorie and protein intake required each day with some sort of a supplement. I've been between either getting some regular protein powder, getting meal replacement/weight gainer, or even creatine, but I'm not entirely sure yet. I just know I don't want to waste money on something I won't get what I want out of it.

VikingWarlord
02-06-2009, 04:07 PM
Lots of posts about supplements in the supplements forum. Head on over there to find everything you ever wanted to know about what you need.

You absolutely do NOT need to supplement. When cutting, I manage to get 240g of protein through whole foods. Concentrate on food first, then worry about adding protein shakes.

At Large owns WBB, so that's why you see their stuff talked a lot about here.

Flood
02-06-2009, 04:46 PM
Thanks. I was about to go out to GNC to buy some more stuff since it's the first week of the month, but decided not to. I already did some searching around the forums, but haven't gotten a definite answer one what to get. I think I might just buy some sort of meal replacer to fill the gap, and concentrate on food.

About pullups though. I can do a max of 16-18, but after that if I want to do more sets I can only pull out about 10. Any suggestions on a pullup workout?