QuoteReplyTopic: Guide To School Body Building Posted: August 17 2007 at 7:37pm
It seems a few people are interested so I figured why not.
Most of us here have either been in high school or college one time or
another. Maybe you are attending one of them right now? As students, it
is very difficult to take on a lifestyle such as bodybuilding. Some of
you might think; I have no idea how I am going to take on bodybuilding
while I am in school. Well, I am here to answer some of those
questions, and give you tips on how to make this as easy as possible. I
will talk about food, training, cost, rest, and time. After you read
this article, you will have extra info to walk away with that will help
you fight the battle.
Food
First off I would like to talk about food, and the cost of food. This
is one of the most important ingredients in bodybuilding. If you don't
get those extra 2hrs of sleep to make up 8hrs, it isn't that big of a
deal. On the other hand if you skip 2 meals in the day, that is a huge
problem. So, what things can you do about the food aspect you ask?
Basically you can do quite a bit if you really think hard about it. If
you are in a dorm, and away from home, it makes it even harder for you
to eat like you normally would at home. This is one of the hardest
things to deal with besides the cost of food. Some of the things that
you can eat, and store that offer great nutrition, and are not very
costly are as follows:
Tuna is a great product to use for every person, but especially for the
college student. It can be purchased for about .49 per can, and
contains about 32g of protein per small can. Tuna can be stored very
easily, and can last for a while. If possible, buy tuna when there is a
special. You will be able to save some extra pocket change for other
stuff, or maybe an extra can of tuna. Some places have so many cans for
so many dollars, and is usually cheaper on those sale days. Peanut
butter is cheap too. Get the Skippy Natural for about $1.70. I use to
take a jar to college with me and eat it on campus
Protein
If you don't like tuna, you are out of luck for cheap quality protein.
The only thing that is better then tuna is eggs. Yes eggs. These are
good especially for college students in dorms. You can buy a dozen eggs
for about $1.00 depending on the size of the egg, store them in the
fridge, and eat them all day long, or 6 for breakfast if you have the
required stuff to scramble eggs. If not, you can boil them, and eat the
whites.
For those of you in high school, you can take egg salad sandwiches to
school for lunch mixed in with some ham, cheese, and a little dressing.
If you have chicken, add some chicken to it. If not, don't worry. You
can even take chicken breasts. I dont know how long lunch is in high
school now days, but take a cooler man, and pack it and EAT, EAT, EAT.
The next thing that is a good source of protein that is a little more
expensive is chicken breasts. If you have the money, get yourself a
George Foreman grill, some chicken breasts, and bingo, lunch. If you
are on a tight budget, and can't afford it don't worry. The next item
on the list is almonds. Yes, almonds. Almonds pack a punch full of
nutritional content, and can be purchased in a 2.5lb bag at a Costco,
or Sams. I use Diamond brand almonds. 1/ 4c of almonds provides 190cal,
and contains 8g of protein, and 15g of fat. Let me point out though,
that almonds are NOT a complete source of protein, meaning they lack
some amino acids. Though this is the case, its not a reason to avoid
them. They are healthy for you and still provide calories. Just don’t
rely on them as a sole source of protein. You have to remember that
EVERY protein source has its ups and downs, so getting all sorts is the
best bet in my opinion because of the different amino acid profile of
each. If you want to get creative with the almonds, just add some
raisins or Craisins to the mix and you will have a good snack to eat.
On a side note, In a 1/4C of almonds you also get 4g of fiber. Almonds
can't be beat as far as I am concerned. A 2.5lb bag will get you 38
servings. So at 1/4c per day, that's a little over 1 month. One of my
favorite things to use to up my calories in a day is dry milk. Dry milk
can be added to regular milk to up the calories, and protein. On top of
that, you get 30% calcium per serving. Again, dry milk can be purchased
at a Costco, Wal-Mart, etc. You can buy a 4lb box for no more then
$9.00. A 4lb box has 80 servings, and contains 8g of protein per 1/3c.
If you want a high protein milk drink, add 8oz of whole milk to a
glass, and stir in 2/3c of dry milk. This gives you a total of 310cal,
24g of protein, and 90% of the RDA in calcium. All this can be put in a
glass that holds 8oz with no problem. Looking for a quick high calorie
meal on the go? Add the above with 2Tbsp of Canola Oil, and wham a
whopping 550cal. This is equivalent to that of a gainer as far as
calories. Want more protein, add your scoop of protein in there, or
even a half. One thing about the milk powder is that you can take it
with you unlike milk and it won’t spoil.
I will do the above if I wake up late, and can't get breakfast in. I
may miss a real meal, but I do have 550cal in my body to get me going.
Another cheap and effective thing to get is Canola Oil. Canola oil can
be purchased for usually no more then $2.00 max. You will get 100+
servings, and It will supply you with the good fat you need during the
day. You can swap back and forth between this, and the almonds, or even
peanut butter. If you really use the oil like I do, buy the 1.25gallon
jug. It has 360+ servings in it.
The last thing on my list of cheap, but effective items is
Maltodextrin. Maltodextrin is a complex carbohydrate, and can be
purchased in bulk on-line. This will usually yield 190cal in 1/2c of
powder. Most of the time it is neutral, so you will need to add some
flavor to it. I usually go to Wal-Mart and buy the packets of flavoring
powder that are clear. This way if you are at a place where they say
you can only have water, no one will be able to tell the difference
because there is no coloring in the flavoring. A tube of 4 or so small
tubs will cost you about $1.50. You can also get more creative, and
make up a container of kool-aid, and add 1/2c to 8oz of kool-aid.
There are many ways to flavor the stuff. Just choose what suits you.
This is another item that can be taken around campus, or to lunch in a
small drinking bottle, and will provide you with some carbs. If you
want to get real creative, mix all the ingredients above minus the
kool-aid, and drink it during the day. That's a whopping 740-770cal in
one drink.
So, as you see, there are many things to purchase that people
over-look. They might not be any where close to the best food on the
earth, but it gets you the calories, and it gets you them cheap. The
tuna, eggs, and dry milk are the best up above. If you live at home,
and are in college, you can eat whatever you want. That's not the case
for some people. For you high school kids, if you have time to drink a
beverage at school, buy some Maltodextrin, flavor it, put it in a
drinking bottle, and take it to school. You will have an awesome drink,
and won't be chugging down 20oz of soda with tons of caffeine and sugar.
You can't win with women. You just have to maintain."
- Wave Connection
Real Recognize Real
Willie SKRILLA
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I mentioned a few things you can do as far as purchasing food, and
eating, but I would like to go into a little more detail about actually
using/eating the food you purchased. I already talked about the drinks,
but what about other items? The almonds were one thing that you could
take with you, but what else? How about a protein bar? When I was in a
class for a long time, and it was time to eat, I would drink a carb
drink, and eat a Promax bar. They are cheap, and actually taste good.
If you are trying to stay away from sugar, this isn't a bar for you.
Eating these two items gives you 500cal or more. If you’d like, you can
also take some dry protein in a shaker cup and add water to it and
drink in during class, after, or anytime you have a break. All schools
will differ in whether or not they allow food in a class. As with high
school, most the time your only chance is in between a class. In this
case, you may try doing this though it may sound gross, it’s about
calories, and you’ll do what you have too. Add 2Tbsp of canola oil in a
shaker cup before you go to school. Once you have your break, add
water, and some protein powder and shake it up real quick and drink it
down.
Sometimes you just have to do what you can. If you are really brave,
you can take an actual meal with you in a cooler for those that are in
college, sit in the back of the class, and eat. I don't see this much
in college, but hey, if you have to, you have to. There was always one
building among many in my college, which contain vending machines with
real food in them. The buildings that usually have them are the health
buildings where all the health, and medical classes are offered.
Real Meals
One thing you don't want to do is go from 8am in the morning until
almost 1pm with nothing. Do what ever it takes to get a meal of some
sort in. I don’t care if that means stealing the Krispy Kreme donut off
the teacher’s desk if she walks out. The WORST thing you can do is not
eat at all.
If you can make a huge breakfast in the morning, do it. I usually have
a lot of time in the morning, so I make a monstrous breakfast. This way
I am not feeling as hungry later on. If you get only 300cal for
breakfast, you better take a huge meal with you to school if you are
going to be there 5hrs, or eat on campus. If you get 600-800cal in for
breakfast, a protein bar, and carb drink or something similar will work
later in the day. What ever you do, adjust accordingly, and don't skip
a meal because you are lazy, or are scared of eating in class. I would
eat in class all the time, and it's no big deal. You will realize this
when the pregnant girl next to you is actually eating a full meal. As a
bodybuilder, not eating is like suicide. For the average Joe, who
cares; they aren't working on a world-class physique.
Now we will move on to the training part of it. Some of you have a
strength conditioning class in school, or a free weights class, and can
do your lifting then and there. If you don't have one of those classes,
now what? For the high school students, the only time for them to
usually lift is after school unless they some how manage to do it
before. This can be very difficult if they are bombarded with tons of
homework from boring teachers. The best thing to do here is figure out
the best overall times, and days to work out. Maybe you have a schedule
where you have Math, Biology, and English all in one day.
Maybe the next day you have classes more laid back. If this were the
case, the obvious choice would be to work out on days that you don't
have much homework. If this isn't the case, and you have 6-7 classes a
day, choose the best days, and times. You may even want to make
Saturday, or Sunday a day when you lift. This will make it easier on
you. An example would be Mon, Wed, Fr- Tues, Thurs, Sat- Sun, Tues,
Thurs. If you do four days a week, you are very limited. For you
college students who can do what I do, take advantage of it. I use to
schedule my classes around my workout schedule. (I know, dedication
huh, but I made it, and you can too)
Class
As an example of what I use to do… I use to go to class from 8:20am to
9:15am Mon, Wed, Fri, which were workout days. I would usually hit the
gym at 11am, and have no problem with school interfering with lifting.
On Tues, and Thurs, I didn't get out until 12:15, but those were my
non-workout days, so it didn’t matter. Of course this is only a 9hr
schedule, but even with 12hrs, you can make it work. Usually college
students have more options than high school students. One thing you
might want to do is check out the gym at certain times of the day if
your schedule is laid back. This is because you want to get in there
when it is empty. I don't use the college gym, but when I did, I was
there at 6:30am. The only people in there at that time were old wrinkly
men using the machines. If you went at 11am, and after it was usually
full. As most of you know, it is very hard, especially in high school
to find the right time to lift. Do your best, and plan wisely. If you
are near a YMCA and you can get there at 6am, you may have to do that.
Rest/Sleep
Now I bet you are wondering what you should do about rest, or sleep?
This is one thing that most students don't get. If you are a student
period, you fall into this category. For you high school kids, it won't
be the same as college students. I know most of you probably go out and
party all the time, and if you are away from home, you probably stay up
all night.
Now I am not saying stop period, but if you get to bed at 2am, and wake
up at 6am every day, and complain all the time, maybe you shouldn't
stay out as late. If you don't train Sat morning, or on Sun, then it
isn't as big of a deal. For me, bodybuilding is my focus, and not
getting wasted 24/7. So, for those of you who complain about not
getting enough sleep, maybe you should change a few things. This is
even more important if you are working 30-40hrs per week. If you are
dedicated 110%, then you will have to give in a little to your social
life. For those of you in high school, my suggestion is to do the
majority of your homework right after school, then hit the gym if you
don’t go to work later that day.
If you go to work at say 4pm, and get home at 3pm, that doesn't leave
much room to do anything if you work until 9 or 10pm. If you are
totally bombarded with school, and work you don't have much to work
with. If you are really serious about your bodybuilding goals, and
don't have to work all the time, don't. Try to work 2 or 3 days on the
weekdays, and do the rest on the weekends if that is what it takes. If
you avoid working on the weekends so you can go out and party, that's
up to you. Just don't whine if you work Mon-Fri, party on Fri, and Sat;
then complain during the week. If you understand bodybuilding is a
lifestyle, then you will understand you just can't do all the things
you really want. You have to make a sacrifice.
I hope some of the above info helps you out a little bit more, save you
some time, and will give you some ideas. If you already knew everything
up above, more power to you. For those of you who have this all down,
you will agree with me that it wasn't easy to figure out, and it took
you a while to get it down. In the meantime, think about the quotes
below.
"I'll find a way, or make one." --- Hannibal - said while crossing the Alps
Success is just a matter of attitude. -- Darcy E. Gibbons
You can't win with women. You just have to maintain."
- Wave Connection
Real Recognize Real
Willie SKRILLA
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So that's why i'm skinny^ But seriously...I'mma change that I'm gonna start working out as soon as I get back to school on the 27th. And good looks on the guide @ Skrilla...definitely helped me out!
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SupaFresh208
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If I'm right, cottage cheese is a good source of protein, just hard to eat. But there are many ways to eat it and add it to ur diet and it will help out...
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