College Nutrition Advice

Diet and Nutrition
1

I am 5’10 and around 145 pounds. Since coming to college ive started lifting, and went from 137 to 145. But i dont think that its all LBM, My routine consists of the sparticus workout from Mens Health three times a week and interval training twice a week consisting of rope skipping and sprints.

Also i dont have access to food all day to the 6 meals a day dosent work very well.but when i do eat ive got access to lean lunch meat and a pretty good salad bar, ad occasionally grilled chicken, (Typical Dining Hall Foods) IM trying to look leaner and i dont want to gain alot of mass because im a classical guitarist and having huge forearms can greatly hinder your technique, any tips/suggestions/brutal insults?

2

[quote]MattAlt wrote:
I am 5’10 and around 145 pounds. Since coming to college ive started lifting, and went from 137 to 145. But i dont think that its all LBM, My routine consists of the sparticus workout from Mens Health three times a week and interval training twice a week consisting of rope skipping and sprints.

Also i dont have access to food all day to the 6 meals a day dosent work very well.but when i do eat ive got access to lean lunch meat and a pretty good salad bar, ad occasionally grilled chicken, (Typical Dining Hall Foods) IM trying to look leaner and i dont want to gain alot of mass because im a classical guitarist and having huge forearms can greatly hinder your technique, any tips/suggestions/brutal insults? [/quote]

…Whey protein. It will compensate for your meal limitations. And it will not make you huge. BCAA’s (branched chain amino acids) also help to preserve muscle when you are unable to eat regularly. I also feel they have a synergistic effect with cardio/interval training. Other than that, eat protein + veggies at the dining hall, and find a source of good fat (probably going to have to try something other than dining hall food) like extra virgin olive oil, fresh wild fish, lean beef, etc.

3

Steal food from the dining hall and worry about your forearms when the time comes. Until then, get bigger overall. You have nothing to worry about until you get much, much bigger. I’m pretty sure there are dudes who weigh 200 lbs at 5’10" that can play just fine.

4

You’re 145 pounds. A long, long way from having too worry about any body part being too large.

Also, while it will be possible for you too lose fat you won’t look better because you have no muscle mass.

Focus on getting stronger and if your forearms explode to grotesque proportion… well then at least you’ll be hyoooge.

5

[quote]BulletproofTiger wrote:
Steal food from the dining hall and worry about your forearms when the time comes. Until then, get bigger overall. You have nothing to worry about until you get much, much bigger. I’m pretty sure there are dudes who weigh 200 lbs at 5’10" that can play just fine.[/quote]

I steal hamburgers and food from the cafeteria all the time. Just walk in with 2 things of tupperware, pour food in and go back and get more to eat it.

6

You don’t have to worry about getting too big, considering you’re currently underweight by clinical standards, regardless of your body composition.

Dude, you’re a young guy with a tight, college-kid budget. Just focus on school, guitar, and keeping fit, maybe even a little jacked.

Have three healthy meals and get some snack foods for in between meals. Buy and prepare some good snack foods:

Dried fruits
Nuts
Yogurt
Inexpensive protein powder
Seeds
Hard-boiled eggs
Veggie sticks, some hummus spread with it (can be a bit expensive with some brands)
Canned tuna, salmon, chicken, sardines, mackerel, herring (sardines are DIRT cheap

Make a protein shake with whatever ingredients you like: pro powder, yogurt, nuts, seeds, and/or fruit.

I don’t know what you have available for your three meals, but try to make the choices good.

For breakfast, get some eggs, hot or cold cereal, and some fruit and/or yogurt.

For lunch, get a lean protein, a good starch, veggies, and fruit. Could be a turkey sandwich on whole-grain bread and an apple.

For dinner, again, get a good protein, a starch, a veggie or salad, and/or some fruit.

Unless your metabolism is RIDICULOUS, I can’t see how you can’t gain weight on a regimen like this at a buck-forty-five.

7

Awesome, thanks for all the great advice, i really appreciate it

8

Are you still trying to put on weight? Had a brief look at the MH Spartacus workout and it says it’s circuit training. Can’t seem to find the exercises involved so forgive me if I’m chatting rubbish but perhaps you would benefit by incorporating a few workouts where you train heavy compound movements if you’re already doing intervals and sprints.
Appreciate it’s off topic as you’re asking about your nutrition but thought it might be worth the suggestion.

9

Its circuit training, 60 second of work and 15 rest. Goblet Squat, Single Arm dumbell Swing, T Pushups, Dumbell Lunge, Dumbell Row, Push Ups with dumbells, Dumbell Lunge + Rotation, and alternating shoulder press, ive added curls and lat pull downs to the circuit, ive been doing it on mondays and fridays, leaving wednesday for another interval circuit involving Benchpress, Dumbell Flys, Good Mornings, and a few back excercises, on tuesday thursday and saturday i do the body weight tabata workout, sprint rope and usually jog a few miles, Ive been trying to focus on a low carb diet, i weigh 144 now and my goal is to become lean, but i realize now that im gonna have to gain more muscle before i get lean, does this sound like it will work?

10

I am in a similar situation as MattAlt I live on campus at my university and have to work around three square cafeteria meals a day I will usually make a protein shake with oats in between meals and add 5 grams l-leucine

Does anyone know if it is unhealthy to drink 4-6 scoops of whey protein a day? Id like to drink a shake with every meal to make up for the crappy protein in cafeteria food but have always thought it would be too many servings a day

any help would be greatly appreciated

-alex

11

[quote]MattAlt wrote:
I am 5’10 and around 145 pounds. Since coming to college ive started lifting, and went from 137 to 145. But i dont think that its all LBM, My routine consists of the sparticus workout from Mens Health three times a week and interval training twice a week consisting of rope skipping and sprints.

Also i dont have access to food all day to the 6 meals a day dosent work very well.but when i do eat ive got access to lean lunch meat and a pretty good salad bar, ad occasionally grilled chicken, (Typical Dining Hall Foods) IM trying to look leaner and i dont want to gain alot of mass because im a classical guitarist and having huge forearms can greatly hinder your technique, any tips/suggestions/brutal insults? [/quote]
Why do you think having big forearms will hinder your playing?

12

Its Classical guitar, all about form and natural body motion etc. My proffessor told me not to allow my forearms to bulk up, after a short time of playing you get tense and it drastically hinders your speed

13

[quote]MattAlt wrote:
Its Classical guitar, all about form and natural body motion etc. My proffessor told me not to allow my forearms to bulk up, after a short time of playing you get tense and it drastically hinders your speed[/quote]

LOL

hahahahahahhaahahahahaa

(deep breath)

hahahahahhahahaahhahaha

14

it woudlnt be such a big deal but im in school on a full guitar scholarship so obviously it has to come first

15

[quote]MattAlt wrote:
Its Classical guitar, all about form and natural body motion etc. My proffessor told me not to allow my forearms to bulk up, after a short time of playing you get tense and it drastically hinders your speed[/quote]

True, pumped forearms will affect your play because the muscles can’t work well with a bunch of lactic acid in there, but I doubt that forearm size and lactic acid buildup are correlated very well anyway. At least not at 145 pounds.

Take some Anaconda to buffer the hydrogen ions (as CT says) that you get from playing and what not (or beta alanine and citrulline malate). That way your forearms can play for way longer without getting pumped. You can also get ART done on them if you think you might have scar tissue build-up.

16

As a classical guitarist, I assure you that your teacher is talking out of his or her ass.

17

Take as much food from the cafeteria as you can! Pack it in whatever containers you have and then take it to your room. For other times of the day use protein shakes, peanut butter, mixed fruit and nuts, beef jerky, and anything else you can easily carry with you. I personally always have a couple apples and a couple packages of tuna in my backpack at ALL times.

18

… Zakk Wylde seems to have no problem shredding, and in case you can’t tell, his arms alone probably weigh what you do.
(I’m not judging, I am a skinny bastard just like you are)

19

Read these:

Strength Training, Bodybuilding & Online Supplement Store - T NATION and Strength Training, Bodybuilding & Online Supplement Store - T NATION

20

I was in the same situation, but my college had dining halls open all day. I could only go 3 times a day though. I would go to a supermarket once a month, and stock up on these snack:

Dry, shelled almonds, a couple bags
Protein powder
Lots of water and fat free milk for my shakes
yogurt, a ton of it
protein bars
beef jerky
bananas
pasta and sauce
cheese sticks
hummus and carrots
peanut butter and celery
cottage cheese

That was pretty much my shopping list. You should switch from yoru circuit training to a more strength and hypertrophy type workout, you may be killing any muscle you are trying to biuld due to the high intensity, especially if you have limited access to food. And yes, steal from the cafe. Bring a few empty bottles of water, and fill them with the milk, drink at least a cup of milk when you go to every meal, steal oatmeal!!! Eat that everyday as well right before your workouts, the insulin will help with your muscle growth. Have your shake everyday, bring it to class. I feel that college was my easiest time to get the physique I wanted. I had extra time everyday to lift, and focus on my body. Good luck!!