Help Out a College Student

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    W13NY's Avatar
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    Help Out a College Student

    Hows it going guys I was just looking for a little help diet / routine wise.

    So this semester is probably the busiest ive ever been with school / work / internship. I feel like im always on the run 12 hours a day between classes and hitting the gym in between work. I wanted to see if anyone has any ideas on some good high calorie, high protein and high carb meals on the go because I only get time to sit down and actually eat a full meal 2-3 times a day and that isnt enough to be gaining the weight I want. With that being said heres some info

    Age: 21
    Weight: 185 (Goal is 195 by Dec 21)
    Height: 5'11
    Years Training: 5

    My general workout routine is as follows:

    *Warmups and Abs are not included

    Back - Mon
    Rack Pulls 3 Sets
    Reverse BB Rows 3 Sets
    Wide Grip Pullups 4 Sets
    DB Rows 3 Sets
    Narrow Grip Pulldowns 3 Sets

    Shoulders & Tris - Tues
    DB Press 3 Sets
    DB Side Raises Superset w/ Front Raises 3 Sets
    Face Pulls 3 Sets
    Shrugs 5 Sets

    CGBP - 3 Sets
    Dips - Sets
    Skullcrushers - 3 Sets

    Legs & Bis - Thurs
    Squats 3 Sets
    Leg Press 3 Sets
    Leg Extensions 3 Sets
    Leg Curls 4 Sets
    Calf Press 3 Sets
    Standing Calf Raises 3 Sets

    BB Curls 3 Sets
    Hammer Curls 3 Sets
    Preacher Curls 3 Sets

    Chest - Fri
    Flat BB 3 Sets
    Incline DB 3 Sets
    Decline BB 2 Sets
    Incline DB Flys 3 Sets

    My diet is normally:

    Upon Awakening: 1 Scoop Shake
    Meal 1: 4-5 Eggs w/ Cheese on Toast
    Meal 2: 2 Scoop Shake w/ PB and Milk (post workout)
    Meal 3: Some type of sandwhich since im on the run or at work
    Meal 4: Chicken with Rice
    Meal 5: Some type of pasta with more chicken
    Meal 6: 1.5 Scoop Casein Shake

    Clearly my meals are slacking since I dont get much time like I use to so again if anyone has any good meals for on the go please let me know it will definitely be a big help

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    Im a little lazy and its late but it looks like your missing a good amount of calories like you noted. With the 2-3 meals you know you can sit for 15-20mins eat WELL, then supp a meal replacement bar or shake to help fill in the gaps and snacks. Worked great for me in college with football, clinic duty, and other team practices. Try and count your calories and figure out how much your getting over the course of 2-3 days. Post up what you have and hopefully some of our more nutrition minded folks can set you on a better path. Your not bad off, but the hard thing will be eating enough. When in school and on the go, Ensure saved my life and I needed it just to maintain my weight. Meal prep usually takes away from studying and time better spent sleeping and since ya work, Id say its better to just take the meal replacement on the goBest meal to keep around as a cheap holdover is spaghetti. Beef, Turkey, Chicken, Hotdogs on some low budget weeks and sauce is always cheap and will last a few meals. Easily portable in Tupperware and has never given me GI issues but I always find someones fridge to store if not eating within that hour. Any reason you only use 3 sets on your main lifts? Id say bump those sets on to 5.Hope a little of this helped some as Im no expert....yet lol
    Last edited by TheMovement; 09-11-2013 at 10:10 PM. Reason: Spacing sucks!
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    Torobestia's Avatar
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    eggs (hardboil and transport in container)
    raw eggs (takes a minute from preparation through consumption)
    frosted wheaties
    homemade protein bars

    Honestly, packing in calories is real easy. If you need even more on top of that, supplement with sugared soda (as opposed to sugar free varieties), drink whole milk more, buy some egg and sausage bagels, etc. Get nasty.
    Check your form:

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    ChefJoey's Avatar
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    Quote Originally Posted by Torobestia View Post
    eggs (hardboil and transport in container)
    raw eggs (takes a minute from preparation through consumption)
    frosted wheaties
    homemade protein bars

    Honestly, packing in calories is real easy. If you need even more on top of that, supplement with sugared soda (as opposed to sugar free varieties), drink whole milk more, buy some egg and sausage bagels, etc. Get nasty.
    I'm not sure pop tarts and soda are going to provide the type of weight gain OP is after.

    I'm in the same situation man, almost exactly. School 2 days a week, work 3 days a week (12 hr shifts), and internship 2 days a week. Most of my free time needs to be spent on HW or I'll likely fail. I try and his the gym 3 times a week but honesty, it usually only ends up being twice a week.

    I keep telling myself its only temporary and if you're in this lifestyle for the long run, the gym isn't going anywhere and stressing about that on top of normal college stress is a bad combination.

    For food, peanuts are a great snack on the go and can give you 400 cals in a few handfuls. Subway has become my best friend (it's Subtember!)

    If you're a big eater in the morning, take advantage of it. I have an oatmeal concoction I do every day that consists of 1 cup oatmeal, 3 T peanut butter, 1 cup whole milk, 1-2 scoops of protein powder. I can hit nearly 1000 cals before even leaving the house. I also make it thin enough (add a little water) that I can take it on the go and simply drink my oatmeal on the way to work!
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    well, for calorie dense things on the go, nuts are really hard to beat. peanuts and almonds have great nutrient profiles - throw in some dried fruit (but keep that more limited) and you've got a heap of calories and good nutrients. Fat free mozzarella sticks can help push the balance a little more in favor of protein, and are easy to keep with you while being busy around campus. For carbs and fiber - maybe your local grocery has some baked sweet potato chips - easy to carry around, and are a great carb source (just make sure that they are not fried or have lots of empty oils added if you want to keep your intake a bit cleaner). Also, if you can stick a protein/carb shake into your backpack, that'll help keep your calories up. And while pre-made protein bars are not great to eat often, they can really help out in a pinch when you've got nothing else and you're already out on campus or our or whatever. Just keep a close eye on the nutrition label if you do pick some up.


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