Help With College Nutrition

Nutrition
1

Hello all, I’m a college student workin on gettin back in shape. I have classes from 8-12, 3-4, and on wednesdays i have a class that is 6:45pm to 9:45pm.

Stats: 5’11"
200 lbs
BF~18? (guessing…)
Goal (in order) 1. Get stronger. 2. Hypertrophy 3. Lose fat.

7am. wake up, HOT-ROX then take a shower.
7:45- 2 sausage patties, 4 bacon, on english muffin. protein shake that has 35g protein, 5 carbs, 0 fat.

10:20- Banana, Protein Bar 23 g protein

12- workout (1 scoop Surge during)

1- 1 scoop Surge after w/o

2:40 whatever kind of chicken or turkey being served. (sometimes chicken breast, turkey breast, chicken tenders)

4:30 turkey wrap (double turkey, american cheese, lettuce, bacon, ranch)

6:30 2 handfuls of peanuts, canned pears (not in syrup)

10:00 cottage cheese + natural peanut butter or tuna wrap w/ organic mayo (that has omegas in it)

12- bed, HOT-ROX

let me know what i should add, remove, switch etc. Thanks

2

being in college myself cut down on the high amount of fat early in the morning, most of that shit is fried, first you need to decide whether you want to lose fat or gain muscle first you have two conflicting goals…

3

You are blaspheming, fat is good for you! However, since you said you want to lose fat since you are around 18BF%, I reccomend cutting back on the english muffins, fruits, and other carbs since those are going to stall you fat loss. Search for the college nutrition articles.

4

Also, you shouldnt be taking HOT-ROX before bed, it is a stimulant after all.

5

Throw back your 2nd HRX 6hrs after the first, so around/after your workout (i’d say before if you can).

When I was in college I gained a ton of weight; too many options of fatty/fried foods. Normally sausage is ALOT fattier then bacon; and its the bad fat…so limit that intake and it’ll help.

I’d say that a moderate amount of carbs (english muff’s etc…) can be consumed…but make sure its in the morning between your HRX’s and workout.

Gain muscle; eat/lift!
Loose fat; cardio/HRX!

Good luck!!!

6

I’m also in college. I live in an apartment now (and control my own food intake), but here’s some tips from my last year on campus w/ a meal plan:

1.) Buy a nalgene bottle, take it with you everywhere. It should be full of one of two things at all times: a.) water or b.) protein shake.
–Protein shakes make convenient between meal snacks when you’re in class. Profs won’t care what you’re drinking, they will care if you russle around and make noise/be a distraction.
–a scoop of protein (or two) and some evoo makes a great meal substitute in a pinch, AND it keeps the carbs low–great for dropping some fat.
2.) Barring the ability to use protein shakes, you need some portable snack to eat between your bit three meals. I like mixed nuts and beef jerky (or any sort of jerky) for this.
3.) If you’re on a meal plan with “flex” dollars or money you can spend on campus, quit it. Get a meal plan for three meals a day. The on campus bucks are NOT worth it.
4.) Find the place to eat that is not all you can eat. Stay away from the all you can eat joint.
5.) Eggs are a good breakfast food. Sausage, bacon and english muffins are not. If anything, go for some eggs and oatmeal.
–However, sausage, bacon and english muffins are delicious. You could still eat them, but make cut it back to a few days a week.
6.) You eat a serving of green leafy veggies with EVERY MEAL in the dinning hall. Make the salad bar your friend.

Finally, if you want to cut fat you have to really nail down the diet portion. Log what you eat for a few days, and track your intake. Also, you may want to look into Waterbury’s 10/10 plan. The nutrition plan fits very well into a college lifestyle.

good luck!

7

ok here is a modified plan… not sure what to do for breakfast as i do not like eggs at all. and i was thinking of getting Flameout. would that be a good thought?

7am. wake up, HOT-ROX then take a shower.
7:45-help? protein shake that has 35g protein, 5 carbs, 0 fat.

10:20- Protein Bar 23 g protein, mixed nuts.

12- HOT-ROX before workout (1 scoop Surge during)

1- 1 scoop Surge after w/o

2:40 whatever kind of chicken or turkey being served. (sometimes chicken breast, turkey breast, chicken tenders)

4:30 turkey wrap (double turkey, american cheese, lettuce, bacon, ranch)

6:30 Salad- chicken, sunflower seeds, bacon, cheese, ranch

10:00 cottage cheese + natural peanut butter or tuna wrap w/ organic mayo (that has omegas in it)

12- bed

8

[quote]boyscout wrote:
I’m also in college. I live in an apartment now (and control my own food intake), but here’s some tips from my last year on campus w/ a meal plan:

1.) Buy a nalgene bottle, take it with you everywhere. It should be full of one of two things at all times: a.) water or b.) protein shake.
–Protein shakes make convenient between meal snacks when you’re in class. Profs won’t care what you’re drinking, they will care if you russle around and make noise/be a distraction.
–a scoop of protein (or two) and some evoo makes a great meal substitute in a pinch, AND it keeps the carbs low–great for dropping some fat.
2.) Barring the ability to use protein shakes, you need some portable snack to eat between your bit three meals. I like mixed nuts and beef jerky (or any sort of jerky) for this.
3.) If you’re on a meal plan with “flex” dollars or money you can spend on campus, quit it. Get a meal plan for three meals a day. The on campus bucks are NOT worth it.
4.) Find the place to eat that is not all you can eat. Stay away from the all you can eat joint.
5.) Eggs are a good breakfast food. Sausage, bacon and english muffins are not. If anything, go for some eggs and oatmeal.
–However, sausage, bacon and english muffins are delicious. You could still eat them, but make cut it back to a few days a week.
6.) You eat a serving of green leafy veggies with EVERY MEAL in the dinning hall. Make the salad bar your friend.

Finally, if you want to cut fat you have to really nail down the diet portion. Log what you eat for a few days, and track your intake. Also, you may want to look into Waterbury’s 10/10 plan. The nutrition plan fits very well into a college lifestyle.

good luck! [/quote]

  1. have the nalgene, gotta stay consistant in carrying it around. ill probably bring some Metabolic Drive back from home next time im there.

  2. i can do that.

  3. the flex plan is all we have cuz we get a set amount of money to buy books, food, supplies. its basically an on campus debit card.

  4. the union is a la carte.

9

[quote]GetSwole wrote:
Also, you shouldnt be taking HOT-ROX before bed, it is a stimulant after all.[/quote]

True that. Take your 2nd dose around 8-12 hours after your first one. That would mean between 4pm and 7pm. On the earlier side if you have trouble sleeping, or on the later side if you don’t.

Also, I would NOT recommend cutting fruits (sorry Swole :)). Most college ppl, heck almost everyone nowadays, is short on fruit/veggie intake. Cut grains yes if you’re trying to cut fat, fruit not for a while yet.

I second the idea of figuring out which goal you want to go for and then doing that first and focusing on it. If you try to serve two masters you may fail with both of them.

Notes on college–I’m in college myself (grad student). If you have access to all you can eat cafeteria, then use it!! Take nalgene bottles for milk, pack seconds and thirds in napkins and take them to your room, whatever. This is for getting stronger as your #1 goal. If losing fat is your #1, then still take advantage of your all-you-can eat cafeteria status by taking back veggies and protein sources.

But stay away from fried foods as a big priority for losing fat. This is harder in college cafeterias, but doable. If getting stronger is your big priority, then stay healthy, but if the only way to eat at a cafeteria is to get fried protein, do it. In this case protein is more important than the fried status.

10

Oh, and get a protein source with your 6pm peanuts/pears meal. Powder, tuna, whatever, just get more than that small bit of peanut protein.

11

nevermind, I see you edited your 6pm meal in your modified diet. I still vote for HRX between 4-7pm as per bottle labels.