Bodybuilding Diet, College Budget

     

BODYBUILDING DIET, COLLEGE BUDGET

 “In the scope of your entire life, spend .005% of it these next few months and transform yourself into a ripped, healthier YOU (longer living, longer loving). It takes only a few weeks to see fast results, and a few months to completely transform your body into what you always dreamed of looking like.  Market yourself as a hard-working, dedicated individual before you even introduce yourself.  In an increasingly competitive world, raise your standards.” – Mitchell Gray 

Any expert or professional body builder will tell you that besides for the roids... eating whole foods is the best way to gain muscle fast a feed your body the bio-available nutrients it needs. Before I got into physical fitness I never even thought about what I ate, I just cared if it tasted good. That nasty "full of fatty food" feeling that I used to live by, was the only way I viewed meal-time. Finding me without a shirt off was harder than finding an open Chik-fil-A on Sunday.  But the TRUTH is: eating better foods every day and staying committed to a diet shows instant results and eliminates the groggy, tired, depleted feelings we get throughout the day. We've all felt that sick feeling you get when you’re too hungry, but many college students don’t know how to LISTEN TO YOUR BODY!!  When you feel depleted your body doesn’t a diet coke or an Advil or a quick trip to Wendy’s, it wants natural whole foods that God has been supplying us for decades (Okay a little longer than that…).  It’s very difficult to change your life but when you do, it’s the best feeling in the world.  You’re brain functions better and retains information more crisply, walking up a flight of stairs no longer steals your breath away.  I see common excuses and problems from college students today.  

·         Limited Choices of Food

o   Many College Students are on meal plans and must eat what the Cafeteria provides

·         Limited Funds

o   Many students would rather eat ramen noodles and chicken nuggets every day

·         “ I can’t stop eating fast food” (MYTH)

o   Every fast food restaurant I can think of has something of value on their menu, it takes a lifestyle change and some self-discipline to make everyday choices that affect your health positively

o   If you knew what 9 bucks would get you at the grocery store maybe

·         “I drink too much”

o   A few drink’s won’t affect your protein synthesis, binge drinking will

o   If you're over 21 and you choose to drink, be smart about it. Eat a lower-carb diet on Friday so you can drink Friday night. If you wake up with a vicious hangover, pound some water and hit the gym. Hop on a cardio machine and sweat out the alcohol. Cardio and hydration are my favorite cures for any hangover  

·         “ I have too much schoolwork to do”

o   This is when balancing a healthy lifestyle with school becomes tough, but really nothing is hard when it becomes habit.

o   How much studying are you really doing with Tosh.0 on

So you may be asking, or if you just skipped down to this part… What can I eat??? Well here it is, you’re muscle building college grocery list…. YOU ARE WHAT YOU EAT.

EAT LEAN MUSCULAR ANIMALS, EAT GREENS

Nutrition Basics

Good nutrition sets the foundation for great results. The basics of nutrition start with the macronutrients. There are three macronutrients that make up whole foods: protein, carbohydrates, and fat. Each nutrient plays a variety of roles.

• § Protein is responsible for tissue growth and repair. It's essential for building muscle.
• § Complex Carbohydrates are the body's preferred energy source.

They contain more nutrients and digest more in your body

• § Dietary fat is required to digest fat-soluble vitamins; it also plays a role in healthy skin and hair, organ protection, cell function, and more.

Your diet should be comprised primarily of:




a. 40% Quality proteins, like lean meats, eggs, poultry, fish, and whey


b. 40%Complex carbs, like vegetables, whole grains, legumes, and some fruits


c. 20% Healthy fats, like fish and olive oil




Grocery List For Week 1-2:

· Jif Natural Peanut Butter
· Whole Wheat, low sugar bread
· Quaker Oatmeal, or Oatmeal Squares Cereal ( Whole Grain)
· 1-2 pounds of lean turkey from the DELI
         o Do NOT buy the turkey with man-made preservatives
         o If it says on the package the turkey is good until next year sometime… put it back
         o If bacteria won’t eat it, why should you
· Bananas, Apples, 6-7 of each
· Skim Milk
· Eggs or even better Egg Whites
· I recommend supplementing a Whey Protein Isolate drink post workout and upon waking, You should be able to get about a few months’ worth out of a 30 dollar tub…
· Chicken and Steak are GREAT, pork is not, find some chicken breasts as they will be the most cost efficient, steak is for when your with Mom or when you finally move out. The best cuts of steak will run you a pretty penny
· Tuna (cheap, everyday) No need for fish oil when you’re getting your omega-3’s from tuna, which stimulate brain function and a healthy heart
· Buy a Huge bag of Vegetables that should last you a while
· Brown Rice
· Emerald Almonds, small cup
· Cottage Cheese







All this should run you about 80-90 dollars if you do it right. Less than 10 dollars a day.





All it takes is 1 MONTH of daily training to dedicate yourself, when the results come you won’t be able to stop

Keep in mind things to do EVERY DAY with your new healthy lifestyle:

1. Drink 8-10 glasses of water a day
2. Try to exceed your body weight in grams of protein ( ex. 200 lbs, 200-250 grams of protein daily
     a. Yes that seems difficult at first, but that’s how you grow
3. ONLY eat complex carbs
     a. Milk
     b. Peanut Butter
     c. Vegetables
     d. Fruits
     e. Oats and whole grain cereal
     f. Brown Rice, NOT WHITE RICE (it’s refined, all the nutrients are gone L
     g. Anything green
     h. Beans ( NOT refried, not BBQ, not Baked
     i. Black beans, pinto beans, garbanzo beans, kidney beans
     i. Whole Grain Pasta, all natural tomato sauce
4. ONLY eat GOOD FATS
     a. Peanut Butter
     b. Olive Oil
     c. Fish Oil
     d. Flaxseed
     e. Nuts ( Almonds, Pistachios, Walnuts preferably)
5.  Eat Calories
      a. Eat them, if you can get all your calories from complex carbs, lean protein and healthy fats, YOU WILL BE SWOLE.
6. Don’t cheat
      a. You’re killing you’re hard work by cheating on the diet and eating anything not mentioned above.