Cutting Weight, College, and ROTC

Coug4482 · 09-30-2006, 06:48 PM

I'm looking to not necessarily loose weight, but shed some fat. I'm 280lbs, about 25%bf. I'm in ROTC so I run usually 3-4 times a week, I like to lift, but miss workouts due to school and family issues. I have a hard time dropping the weight. I know I don't eat the healthiest stuff. Does anyone have any ideas, meal plans for a colelge student with a crazy schedule? Really, I may not always have the opportunity to prep my meals in advance, so I do have to eat in the cafeteria sometimes. Any help and advice will be appreciated.

gymBum · 10-10-2006, 10:59 PM

There are some general things to follow like increasing your water intake. Try to not eat as much of the processed foods as possible - whole and fiber rich is optimal.

How are your cafeterias? I can have a pretty good meal at my cafeteria, depending on what is being served on a given day.

Nice salads
Whole wheat breads etc

Things that you can eat without prepping much..
I have a box of foods that I have in my room:

Protein Shakes (1 weight gainer and 1 post workout whey) - a nice whey protein shake would be nice.
Oatmeal (pour in some 1% milk & microwave)
Lots of water
Bananas

jacentk2 · 10-11-2006, 01:25 PM

LOL. I know how college can be....graduated Dec 2002....and that's where I gained massive fat weight.

I too can understand the crazy work life of a college guy.

But as gymbum said...eat more fiberous stuff.

the Quaker Oats Weight Control worked well for me. Has the highest fiber content of oatmeal I have seen.

Also....eat higher proteins....esp after noon.....and keep your Carbs in the AM.

try to stay clear of high sodium if you can and don't add salt to stuff.

eating smaller portions too.

I went from 260 to 200 in about a year.....

timmsy · 10-11-2006, 08:01 PM

Quote:

Originally Posted by gymBum

There are some general things to follow like increasing your water intake. Try to not eat as much of the processed foods as possible - whole and fiber rich is optimal.

How are your cafeterias? I can have a pretty good meal at my cafeteria, depending on what is being served on a given day.

Nice salads
Whole wheat breads etc

Things that you can eat without prepping much..
I have a box of foods that I have in my room:

Protein Shakes (1 weight gainer and 1 post workout whey) - a nice whey protein shake would be nice.
Oatmeal (pour in some 1% milk & microwave)
Lots of water
Bananas

all the things your naming include lots of carbohydrates which, if this person can make a lot of time for exercise, could make him/her gain weight. I suggest fruits, wholemeal or multigrain breads, low fat yoghurts, dried fruit.. all this stuff is easy to carry as well, so instead of full meals, maybe try snacking as you feel hungry? im only 8% body fat and swim 20- 25 hours a week, about 60 km a week.. so i know what to eat and what not to eat..

Coug4482 · 10-11-2006, 08:08 PM

Thats a good idea, I never took the time to look at the different options around campus. We actually have a subway on campus. I think the subs we have in the cafeteria have brown sugar in them because they are hella sweet.

jacentk2 · 10-11-2006, 08:18 PM

If you're gonna go the subway route....yeah sure the 8 under 6 grams of fat sounds good on paper.....but you have to take into account the bread.

I would suggest only eating them for lunch....no later....due to the Carbs in the bread.

However, you may want to look into the Subway wraps....less carbs. Also....the better of these subs are the veggie and Roastbeef.....trust me... did my homework......when i lost the first 60......only if I can lose the last 20 and meet my 180 goal.....THAT'S the hardest part..

gymBum · 10-11-2006, 08:52 PM

Quote:

Originally Posted by timmsy

all the things your naming include lots of carbohydrates which, if this person can make a lot of time for exercise, could make him/her gain weight.

Yea, I blanked on the number of times you can work out, my bad. Not all of them had high carbs though, just a couple. (I put the weight gainer and whey in parantheses because its what I have, you def won't want a weight gainer heh). Thanks for the note timmsy

Quote:

Originally Posted by jacentk2

If you're gonna go the subway route....yeah sure the 8 under 6 grams of fat sounds good on paper.....but you have to take into account the bread

yes, definitely watch out with the subs, some of them are Very tricky with their ads, your sandwhiches can get unhealthy and/or fattening real quick.

In the Subway ads they always compare their most plain health concious item to like the Whopper or something completely out of league...pure marketing.

timmsy · 10-13-2006, 02:29 AM

Quote:

Originally Posted by gymBum

Yea, I blanked on the number of times you can work out, my bad. Not all of them had high carbs though, just a couple. (I put the weight gainer and whey in parantheses because its what I have, you def won't want a weight gainer heh). Thanks for the note timmsy

Yer no probs gymbum.. so how old r ya.. and yer i looked back and i was like oh only like 3 things were high carb.. my bad

Chameleon · 10-13-2006, 08:05 AM

okay... I have a couple of comments... first... carb's dont' need to be limited to mornings only... actually, at the moment ALL of my carbs come in the evening.. it is NOT bad... needing to avoid carbs in the evening is a MYTH!!!!

my meals are all protien & good fats during the day and my carbs are centered around my workouts in the evenings... as long as you stick to CLEAN carbs you're okay..

now.. for a list of good foods:

CARBS:
- oatmeal (no sugar added... use splenda & cinnamon and make it with WATER not milk)
- potatoes (white & sweet... just watch your portion sizes... the size of your fist is a good measure for a portion)
- rice (make sure you don't cook it too long... over cooked rice becomes higher glycemic)
- VEGGIES!!!!!! this is a BIG one... eat a TON of good dark green veggies... take some in a bag with you to school to much on so you don't hit the vending machines
- Fruit (just be careful of overdoing the fruit... fruit has a lot of natural sugars in it... banana's are especially high in natural sugars and are best used in your post workout shake/meal)
- whole grain bread (check the label if you can because a lot of breads SAY they are whole wheat or whole grain but they still used processes, bleached flour and a lot of sugar... look for multiple sugar listings... ie: sugar, corn syrup, molasus, etc.)
- egg noodles are okay too (I can't eat too much because they are higher glycemic but my husband can eat them and still lose weight)

PROTIEN
egg whites
egg beaters
protein powder (whey is a good choice for during the day and whey isolate is a great choice for post workout but it isn't necessary)
chicken
fish
lean cuts of beef
lean cuts of pork (includes center cut bacon)

FATS
almonds
peanuts
natural peanut butter (also proviedes protien)
flax seeds
flax seed oil
saflower oil
center cut bacon
small amounts of cheese (some saturated fat is okay, but try not to have too much too often.. a little bit each day will NOT hurt you)

this is just to give you some ideas.. the list can be expanded on, this is just what I can think of right now

my morning meal would probably supprise you... I have

2/3 cup egg beaters
2 slices center cut bacon
1/2 cup shredded low moisture, low fat mozzarella

I cook the bacon first (until it's crispy), drain the fat out of the pan, spray some Pam in the pan & pour the egg beaters in and crumble the bacon into the egg beaters, scrable the eggs and when they are just about done add the mozzarella and finish cooking the ooey gooey mixture... then dump it on a plate & much down.

I make four to six servings of this on Sunday and then portion it out into containers to take to work with me... if your school has a microwave in the cafeteria (which I can't imagine it wouldn't) you can heat your eggs up and eat them whenever you need them

another thing that wasn't mentioned was how many times a day you eat... I would suggest eating 5 to 6 times a day spaced about 2.5 to 3 hours appart.

what are you currently eating? and when?

how often do you make it into the gym? what do you do when you're there (excercises, reps, sets, etc.)

the more information you can give us, the more we can help

oh... how much do you weight? how tall are you? how old? have you figured out your base metabolic rate? do you know what your %protien/%carb/%fat breakdown is right now?

Chameleon · 10-13-2006, 08:12 AM

oh and something I forgot earlier... a good way to take food with you to school is to carry a small cooler... I have one that's sitting under my desk right now

it's not huge and it has a nice strap for carrying it... buy a couple of ice packs and you're golden

take can's of tuna & a can opener or put it in a small container to take with you... carry a small zip lock of almonds and/or peanuts with you... take an apple (apples make an excelent pre-workout snack.... they have tons of fiber and will give you some good slow burning energy for your lifting)... take a couple of pre-mixed whey protien shakes with you in your cooler... there are a ton of different things you can combine and take with you in a cooler... pre-cooking needs to become your friend

... you can pre-cook ANYTHING... I cook a ton of chicken & egg beaters on Sunday so that I have food for the week

09-30-2006, 06:48 PM	#1
Coug4482 Junior Member Join Date: Sep 2006 Posts: 13 Reputation points: 0 No blog available. Qualifications Avid Bodybuilding Reader Looking to Learn More	Cutting Weight, College, and ROTC I'm looking to not necessarily loose weight, but shed some fat. I'm 280lbs, about 25%bf. I'm in ROTC so I run usually 3-4 times a week, I like to lift, but miss workouts due to school and family issues. I have a hard time dropping the weight. I know I don't eat the healthiest stuff. Does anyone have any ideas, meal plans for a colelge student with a crazy schedule? Really, I may not always have the opportunity to prep my meals in advance, so I do have to eat in the cafeteria sometimes. Any help and advice will be appreciated.

10-10-2006, 10:59 PM	#2
gymBum Swoll Member Join Date: May 2006 Posts: 447 Reputation points: 58 No blog available. Qualifications Avid Bodybuilding Reader Looking to Learn More I've Been to the Gym	Re: Cutting Weight, College, and ROTC There are some general things to follow like increasing your water intake. Try to not eat as much of the processed foods as possible - whole and fiber rich is optimal. How are your cafeterias? I can have a pretty good meal at my cafeteria, depending on what is being served on a given day. Nice salads Whole wheat breads etc Things that you can eat without prepping much.. I have a box of foods that I have in my room: Protein Shakes (1 weight gainer and 1 post workout whey) - a nice whey protein shake would be nice. Oatmeal (pour in some 1% milk & microwave) Lots of water Bananas __________________

10-11-2006, 01:25 PM	#3
jacentk2 Member Simon Champion! Join Date: Oct 2006 Posts: 42 Reputation points: 3 No blog available. Qualifications Avid Bodybuilding Reader Transformationed Looking to Learn More I've Been to the Gym	Re: Cutting Weight, College, and ROTC LOL. I know how college can be....graduated Dec 2002....and that's where I gained massive fat weight. I too can understand the crazy work life of a college guy. But as gymbum said...eat more fiberous stuff. the Quaker Oats Weight Control worked well for me. Has the highest fiber content of oatmeal I have seen. Also....eat higher proteins....esp after noon.....and keep your Carbs in the AM. try to stay clear of high sodium if you can and don't add salt to stuff. eating smaller portions too. I went from 260 to 200 in about a year..... Last edited by jacentk2 : 10-11-2006 at 01:32 PM.

10-11-2006, 08:08 PM	#5
Coug4482 Junior Member Join Date: Sep 2006 Posts: 13 Reputation points: 0 No blog available. Qualifications Avid Bodybuilding Reader Looking to Learn More	Re: Cutting Weight, College, and ROTC Thats a good idea, I never took the time to look at the different options around campus. We actually have a subway on campus. I think the subs we have in the cafeteria have brown sugar in them because they are hella sweet.

10-11-2006, 08:18 PM	#6
jacentk2 Member Simon Champion! Join Date: Oct 2006 Posts: 42 Reputation points: 3 No blog available. Qualifications Avid Bodybuilding Reader Transformationed Looking to Learn More I've Been to the Gym	Re: Cutting Weight, College, and ROTC If you're gonna go the subway route....yeah sure the 8 under 6 grams of fat sounds good on paper.....but you have to take into account the bread. I would suggest only eating them for lunch....no later....due to the Carbs in the bread. However, you may want to look into the Subway wraps....less carbs. Also....the better of these subs are the veggie and Roastbeef.....trust me... did my homework......when i lost the first 60......only if I can lose the last 20 and meet my 180 goal.....THAT'S the hardest part..

10-13-2006, 08:05 AM	#9
Chameleon Junior Member Join Date: Oct 2006 Posts: 28 Reputation points: 48 No blog available. Qualifications Avid Bodybuilding Reader Transformationed I've Been to the Gym	Re: Cutting Weight, College, and ROTC okay... I have a couple of comments... first... carb's dont' need to be limited to mornings only... actually, at the moment ALL of my carbs come in the evening.. it is NOT bad... needing to avoid carbs in the evening is a MYTH!!!! my meals are all protien & good fats during the day and my carbs are centered around my workouts in the evenings... as long as you stick to CLEAN carbs you're okay.. now.. for a list of good foods: CARBS: - oatmeal (no sugar added... use splenda & cinnamon and make it with WATER not milk) - potatoes (white & sweet... just watch your portion sizes... the size of your fist is a good measure for a portion) - rice (make sure you don't cook it too long... over cooked rice becomes higher glycemic) - VEGGIES!!!!!! this is a BIG one... eat a TON of good dark green veggies... take some in a bag with you to school to much on so you don't hit the vending machines - Fruit (just be careful of overdoing the fruit... fruit has a lot of natural sugars in it... banana's are especially high in natural sugars and are best used in your post workout shake/meal) - whole grain bread (check the label if you can because a lot of breads SAY they are whole wheat or whole grain but they still used processes, bleached flour and a lot of sugar... look for multiple sugar listings... ie: sugar, corn syrup, molasus, etc.) - egg noodles are okay too (I can't eat too much because they are higher glycemic but my husband can eat them and still lose weight) PROTIEN egg whites egg beaters protein powder (whey is a good choice for during the day and whey isolate is a great choice for post workout but it isn't necessary) chicken fish lean cuts of beef lean cuts of pork (includes center cut bacon) FATS almonds peanuts natural peanut butter (also proviedes protien) flax seeds flax seed oil saflower oil center cut bacon small amounts of cheese (some saturated fat is okay, but try not to have too much too often.. a little bit each day will NOT hurt you) this is just to give you some ideas.. the list can be expanded on, this is just what I can think of right now my morning meal would probably supprise you... I have 2/3 cup egg beaters 2 slices center cut bacon 1/2 cup shredded low moisture, low fat mozzarella I cook the bacon first (until it's crispy), drain the fat out of the pan, spray some Pam in the pan & pour the egg beaters in and crumble the bacon into the egg beaters, scrable the eggs and when they are just about done add the mozzarella and finish cooking the ooey gooey mixture... then dump it on a plate & much down. I make four to six servings of this on Sunday and then portion it out into containers to take to work with me... if your school has a microwave in the cafeteria (which I can't imagine it wouldn't) you can heat your eggs up and eat them whenever you need them another thing that wasn't mentioned was how many times a day you eat... I would suggest eating 5 to 6 times a day spaced about 2.5 to 3 hours appart. what are you currently eating? and when? how often do you make it into the gym? what do you do when you're there (excercises, reps, sets, etc.) the more information you can give us, the more we can help oh... how much do you weight? how tall are you? how old? have you figured out your base metabolic rate? do you know what your %protien/%carb/%fat breakdown is right now?

10-13-2006, 08:12 AM	#10
Chameleon Junior Member Join Date: Oct 2006 Posts: 28 Reputation points: 48 No blog available. Qualifications Avid Bodybuilding Reader Transformationed I've Been to the Gym	Re: Cutting Weight, College, and ROTC oh and something I forgot earlier... a good way to take food with you to school is to carry a small cooler... I have one that's sitting under my desk right now it's not huge and it has a nice strap for carrying it... buy a couple of ice packs and you're golden take can's of tuna & a can opener or put it in a small container to take with you... carry a small zip lock of almonds and/or peanuts with you... take an apple (apples make an excelent pre-workout snack.... they have tons of fiber and will give you some good slow burning energy for your lifting)... take a couple of pre-mixed whey protien shakes with you in your cooler... there are a ton of different things you can combine and take with you in a cooler... pre-cooking needs to become your friend ... you can pre-cook ANYTHING... I cook a ton of chicken & egg beaters on Sunday so that I have food for the week Last edited by Chameleon : 10-13-2006 at 08:14 AM.

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