T Nation

I Need Guidance

Hello T-Nation
I need your advice. I’ve just moved into my dorm 2 weeks ago and was forced to purchase the meal plan they have here at the college. So far, its been nothing but greasy stir-fry and deadly sweet cheesy pasta.
I’ll give you a quick example of last week’s menu (not necessirly what I had)

Monday: Lasagna, Lemon Chicken
Tuesday: Chicken Souvlaki, Baked potato, Flank Steak
Wednesday: BBQ Ribs, Rice, Meat Loaf
Thursday: etc

I know you get the point by now. We have a salad and fruits bar thats open everyday as well. There is also a sandwiches station that makes meat wraps and such.

Here is my problem, wtf I’m I supposed to eat? Everything feels like junkfood to me and Im not exactly the skinniest bastard out there.
180lbs and 20.5% body fat says it all.
I exercise regularly and would love to see gains but how would I go about eating with a menu like that? When I was home, I had options…I just feel tied up here.

[quote]C-Bonics wrote:
Hello T-Nation
I need your advice. I’ve just moved into my dorm 2 weeks ago and was forced to purchase the meal plan they have here at the college. So far, its been nothing but greasy stir-fry and deadly sweet cheesy pasta.
I’ll give you a quick example of last week’s menu (not necessirly what I had)

Monday: Lasagna, Lemon Chicken
Tuesday: Chicken Souvlaki, Baked potato, Flank Steak
Wednesday: BBQ Ribs, Rice, Meat Loaf
Thursday: etc

I know you get the point by now. We have a salad and fruits bar thats open everyday as well. There is also a sandwiches station that makes meat wraps and such.

Here is my problem, wtf I’m I supposed to eat? Everything feels like junkfood to me and Im not exactly the skinniest bastard out there.
180lbs and 20.5% body fat says it all.
I exercise regularly and would love to see gains but how would I go about eating with a menu like that? When I was home, I had options…I just feel tied up here.[/quote]

Where do you go to school… I go to mtsu and its exactly the same but ive found my way… start with a big salad… all the veggies you can hangle then throw on some eggs and some turkey sandwich meat… use oil and vinager dressing with some nuts… also in the mourning have eggs and some fruit… and they also probably have some punut butter… eat any chicken they have… if its fried just take the skin off… it is just like baked lean chicken… be creative its not to hard… they also have some kinda veggies just try to pat off the oil… you will make it
just have small meals

[quote]C-Bonics wrote:
Hello T-Nation
I need your advice. I’ve just moved into my dorm 2 weeks ago and was forced to purchase the meal plan they have here at the college. So far, its been nothing but greasy stir-fry and deadly sweet cheesy pasta.
I’ll give you a quick example of last week’s menu (not necessirly what I had)

Monday: Lasagna, Lemon Chicken
Tuesday: Chicken Souvlaki, Baked potato, Flank Steak
Wednesday: BBQ Ribs, Rice, Meat Loaf
Thursday: etc

I know you get the point by now. We have a salad and fruits bar thats open everyday as well. There is also a sandwiches station that makes meat wraps and such.

Here is my problem, wtf I’m I supposed to eat? Everything feels like junkfood to me and Im not exactly the skinniest bastard out there.
180lbs and 20.5% body fat says it all.
I exercise regularly and would love to see gains but how would I go about eating with a menu like that? When I was home, I had options…I just feel tied up here.[/quote]

I don’t see what the issue is. What pray tell is the problem with any of the food you listed? I would have gone back for seconds and thirds and hit the gym even harder. What do you think every other guy who has gone to college and made gains in muscle mass did? In fact, how do you think people eat who are walking around weighing over 220lbs of “mostly muscle”? To get big, you have to eat big and none of what you listed is “bad food”.

Also, the guy who first responded to your post gave you advice as if you were a woman. Load up on salads? Salads are great and healthy, but there is no way I would walk past the STEAK, CHICKEN AND LASAGNA just to load up on lettuce.

Do you guys have the goal of actually gaining muscle or fitting into a size 2 black dress?

[quote]C-Bonics wrote:

180lbs and 20.5% body fat says it all.
I exercise regularly and would love to see gains but how would I go about eating with a menu like that? When I was home, I had options…I just feel tied up here.[/quote]

Also, “exercise regularly” doesn’t mean much anymore. Most of the people taking up space in gyms yet making NO PROGRESS “exercise regularly”. They will still look the same next year as they do right now. Why? because they lack any kind of intensity and real effort in the gym. They go through the motions and then eat like bed ridden old women. I have little doubt that you could positively effect your body composition if you trained harder with a goal of getting stronger. You only weigh 180lbs. That means your lean body mass is just over 140lbs. That makes you a beginner.

[quote]Professor X wrote:
C-Bonics wrote:

180lbs and 20.5% body fat says it all.
I exercise regularly and would love to see gains but how would I go about eating with a menu like that? When I was home, I had options…I just feel tied up here.

Also, “exercise regularly” doesn’t mean much anymore. Most of the people taking up space in gyms yet making NO PROGRESS “exercise regularly”. They will still look the same next year as they do right now. Why? because they lack any kind of intensity and real effort in the gym. They go through the motions and then eat like bed ridden old women. I have little doubt that you could positively effect your body composition if you trained harder with a goal of getting stronger. You only weigh 180lbs. That means your lean body mass is just over 140lbs. That makes you a beginner.[/quote]

Correct. There are many who regularly go to the gym and “workout” yet as the professor said never make any changes for the better in terms of body composition. If you hit the gym with the right intensity (you gotta be able to hit fifth gear) the foods mentioned will fuel repair.

If you are worried about fat (20%), four to five times per week first thing in the morning do some high intensity cardio such as sprints or if on a tread mill hit one minute full speed alternating with one minute of fast walking to get your air back. Do this for twenty minutes. In the evening you can hit your weight workouts.

This system worked great for me once to get strong and burn off fat.

Up the intensity!

D

LOL read Pro.X’s 2 posts Great info there. Man Im loving it keeping the same attitude but theres a new mix in there as well attitude along with more help. Just something I noticed

Also the humor, at least humor to me I cant help but laugh at the sheer sillyness and yet honesty of statements like these

Take the above posts and use them,
Phill

Thanks for the advice everyone. I realize that I am a beginner and that is why I’m posting in this section :stuck_out_tongue:
By exercising regularly, I meant to say that I am now more organized and exercise with more intensity as the gym is a 2 minute walk away from my room.

I wasn’t completely shunning the foods above and I’ve read a lot of articles on the website so I know that “To get big, You gotta eat big.” I just needed to know if there was anything that I should avoid and would it be best to have many smaller meals rather than a few big ones.
Thanks in advance

Monday: Lasagna, Lemon Chicken
Tuesday: Chicken Souvlaki, Baked potato, Flank Steak
Wednesday: BBQ Ribs, Rice, Meat Loaf
Thursday: etc

Whats wrong with any of this? Its all lean protein.

Get it all and get fucking intense in the gym.

No if you would please excuse me, I just stuffed my gullet full of Chicken, cottage cheese and banana, its time to squat.

Fucking freshmen. =)

^^Trust me, ever since i read these posts. its been fuckin intense each session. Im eating like a horse LOL. Its a weird tho, coz Im feeling hungry all the time now. As if the food I eat just disappears an hour after I consume it.

[quote]C-Bonics wrote:
^^Trust me, ever since i read these posts. its been fuckin intense each session. Im eating like a horse LOL. Its a weird tho, coz Im feeling hungry all the time now. As if the food I eat just disappears an hour after I consume it.[/quote]

Good! Keep it up =)

Hey guys, me again. I need a bit more advice. For an entire month ending october 24th, I fast from around 5am to around 7pm. Its part of my religion. Here is my question. Is bulking still possible with such an eating style?
By fasting I mean no food or water for the entire duration between 5am and 7pm. How would I go about eating like this?
I’ve been trying to work out 2 hours before the time of eating so i could eat right after but you just cant get intense on an empty stomach.
So is there something i could do or should i just wait till the end of the month.

[quote]C-Bonics wrote:
Hey guys, me again. I need a bit more advice. For an entire month ending october 24th, I fast from around 5am to around 7pm. Its part of my religion. Here is my question. Is bulking still possible with such an eating style?
By fasting I mean no food or water for the entire duration between 5am and 7pm. How would I go about eating like this?
I’ve been trying to work out 2 hours before the time of eating so i could eat right after but you just cant get intense on an empty stomach.
So is there something i could do or should i just wait till the end of the month.[/quote]

Wake up early say 3 EAT nap eat, eat as much as possible from 3-5 Packed full Im talking insane amounts of whatever you can cram dense food. At 5am of course you have to stop eating and at this point should feel ill from the amout of food.

No wait once you are at a point you are not sickly full then go w/o yuor blood will still be full of nutrients aminos etc from the morning feast(s)

then 7pm hits do the same eat like a ravenous dog until you go to bed. if you wake in the night cram something in your pie hole etc.

so what about exercise, when should I do that? Because from experience, exercising on an overly full stomach isnt too comfortable.

[quote]C-Bonics wrote:
Hey guys, me again. I need a bit more advice. For an entire month ending october 24th, I fast from around 5am to around 7pm. Its part of my religion. Here is my question. Is bulking still possible with such an eating style?
By fasting I mean no food or water for the entire duration between 5am and 7pm. How would I go about eating like this?
I’ve been trying to work out 2 hours before the time of eating so i could eat right after but you just cant get intense on an empty stomach.
So is there something i could do or should i just wait till the end of the month.[/quote]

Check out the Ramadan thread in the Politics Forum for tips.

Monday: Lasagna, Lemon Chicken
Tuesday: Chicken Souvlaki, Baked potato, Flank Steak
Wednesday: BBQ Ribs, Rice, Meat Loaf
Thursday: etc

Sounds to me like the solution is:
Monday: Small portion of lasagna, shit load of lemon pepper chicken, and a salad, wash it down w/plenty of water.
Tuesday: Flank Steak and a baked potatoe all the way, salad, and of course plenty of water.
Wednesday: The whole menu, just not too much of the rice especially if it’s white rice, salad, wash it down w/plenty of water.

You can always take in more carbs if you plan on hitting the gym shortly there after. Good menu to choose from IMO.

[quote]Guardian_Entp wrote:
Monday: Lasagna, Lemon Chicken
Tuesday: Chicken Souvlaki, Baked potato, Flank Steak
Wednesday: BBQ Ribs, Rice, Meat Loaf
Thursday: etc

Sounds to me like the solution is:
Monday: Small portion of lasagna, shit load of lemon pepper chicken, and a salad, wash it down w/plenty of water.
Tuesday: Flank Steak and a baked potatoe all the way, salad, and of course plenty of water.
Wednesday: The whole menu, just not too much of the rice especially if it’s white rice, salad, wash it down w/plenty of water.

You can always take in more carbs if you plan on hitting the gym shortly there after. Good menu to choose from IMO.[/quote]

Unless he is trying to lose weight, why “low carbs”?

[quote]C-Bonics wrote:
Monday: Lasagna, Lemon Chicken
Tuesday: Chicken Souvlaki, Baked potato, Flank Steak
Wednesday: BBQ Ribs, Rice, Meat Loaf
Thursday: etc
[/quote]

Damn, that just makes me hungry!

As someone who is apparently a bit heavy, you may need to watch foods that combine large amounts of carb and fat. Just keep servings of those foods small and pile on other stuff.

As for October, do what you can, but don’t beat yourself up about it. You’ll have the rest of the year to do things right.

If you supplement, you might want to consider something like HOT-ROX for the month to help you keep the muscle you have and also to keep your metabolism going.

Great post. thanks!