Looking to eat healthier and for working out

  • Posted by a hidden member.
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    Jan 04, 2013 9:13 AM GMT
    Hey there, I was hoping that some guys on here could share some advice:
    Im in college so i can't control what's being served for meals, but trying to figure out if there are some easy guidelines or something that might help me loose some fat and build muscle.
    Anything helps, open to really anything, so hit me up if you think you can help
    Thanks so much!! icon_smile.gif
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    Jan 04, 2013 4:53 PM GMT
    Hey man- Glad to see you're in school!

    How is your cafeteria is set up? When I was in school there were several choices inside- One served chicken sandwiches every day, one was a garden bar, one was different every day, etc. If we know what your options are maybe we can help.

    How are you on cash? If you're like I was in school it's probably pretty tight. Being able to buy protein powder would be very helpful.

    If your goal is to bulk up then you need to focus on healthy protein. Grilled meat is a great choice, if available.

    Eat a reasonable amount of fresh fruits and vegetables. Too much fruit is a bad thing.

    Personally I try not to consume my calories through drinks (unless a protein shake). Avoid sodas, mixed drinks, etc. Water is great!

    Some fat is a necessity, remember that. There are good types and bad though.

    If we know what your options are, or how your cafeteria options are, then we might be able to help more.
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    Jan 04, 2013 5:04 PM GMT
    Yeah in my hostel common mess during my university we had the option of buying extra eggs or meats by paying extra. There were few of us guys who used to work out and so we used to lookout for the menu with high protein contents and lesser calories. You need to identify which food you should eat to fill yourself.
  • mybud

    Posts: 15841

    Jan 04, 2013 6:08 PM GMT
    With your size..worry less about what you eat....Eat pine tar if they serve it.....What's really worked for my gains is to lift heavy..low reps...slow and controlled movements.....After lifting, a good protein shake or even a weight gainer wouldn't hurt ya....Creatine is the cheapest...Most effective lifting supplement out there...my opinion....Buy it at like The Vitamin shoppe...1 teaspoon totally dissolved in warm water...chug it down...I time a day...Don't believe the bullshit about creatine loading...There......BUD
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    Jan 04, 2013 7:25 PM GMT
    Learn everything you can about nutrition. Let that guide your decision making with food choices. It's not something that can be done here. Look for the USDA food database, download it, learn it.

    Fat is stored via the insulin response. Study up on the gylcemic index. Lower index foods are generally better except post workout.

    For weight gain, eat more calories than you consume. It's that simple. You can research base calorie requirements to figure out what it is that your base kcal should be.

    Train for sacroplasimc vs muscular hypertrophy. You'll find some bad advice here, and it's best you research this for yourself. (I.e. high rep work for volume.) No real need for creatine (you can take it if you want, but, what you need is sarcoplasmic training, recovery, and calories. You'll need to learn food composition on your own.) You can get additional calories with high carb, high protein mixes. Read the label.

    What I've said should empower you to take upon this task in a way that will start a life long learning process, hopefully.

    For cardiac health the single best addition you can make is flaxseed oil at 3G to 6G daily. Also, fiber. Also, HIIT. It's important to keep your HDLs up and your LDLs down, with regard to your blood lipids. It's not o.k. to eat whatever you want because it builds in your vascular system and you end with a heart attack at 50 (that was more bad advice above). Fish oil is another great addition to your diet.

    Cooper says a good multivitamin and flaxseed are a minimum effort to prevent heart disease.

    Avoid energy drinks. They'll cause all sorts of problems with hypertension, prostate, and the like.

    You need to eat...plenty of calories (lean protein, starchy carbs, and good fats). You're tiny for your height, which isn't all bad if that's your wish, but, without calories, you will continue to fail in your wish to make gains.
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    Jan 05, 2013 6:20 AM GMT
    Thanks guys!!! icon_biggrin.gif
  • MidwesternKid

    Posts: 1167

    Jan 05, 2013 6:24 AM GMT
    When it comes to workouts, carbs before, protein after. Instead of three big meals, eat throughout the day. Snack on healthy foods. I personally enjoy fruits and yogurt.