the college student nutrition thread

bosatlbwi · Dec 2, 2010

No one has a reason to complain about not being able to eat well in college. I eat 3 meals a day from the dining hall and eat healthier than I ever did at home (except for the "liquid calories" on the weekend), and my school is known for having a bad dining hall.

Here is what I eat almost daily, sometimes I switch up lunch/dinner and get the stir fry option if it is something healthy.

Breakfast:
Omelet with lots of veggies and cheese, lots of fruit, home fries, and sometimes oatmeal

Lunch:
Huge salad with lots of veggies and oil and vinegar, some type of meat (beef or grilled chicken, nothing fried), fruit w/ yogurt or soup.

Dinner:
More or less same as lunch but sometimes I get soup and fruit w/ yogurt or put some granola on my fruit.

Also, working out is important. I burn somewhere around 2000 calories a day, so it helps if I want to splurge and have a cookie every now and then.

Jansom · Dec 2, 2010

I'm retreading through college now at 31 and have downsized my grocery budget to that of an 18 year old. It's still easy to eat healthy relatively cheaply though. I cook twice a week and eat leftovers in between. I do cook two extra meals a week with canned salmon, usually patties or stuffed peppers. The best investment I made was a nice rice cooker with fuzzy logic. Its beautiful for one pot meals and I can cook oatmeal, beans and rice, or couscous with little effort. The instructions even came with recipes for cakes and risotto.

sdn11818 · Dec 3, 2010

fast prep oatmeal, frozen vegetables, frozen chicken, tuna. repeat.

MarcDominic · Dec 6, 2010

Originally Posted by not_a_virus.exe

you sound pretty confident in this. proof?

Do I have any physical proof from actual experiments? No I guess not, but I know what all the experts say.

How is a normal size man, let's say 180 pounds, gonna gain muscle mass with 70 grams of protein per day? That's nothing.

runner-guy · Dec 7, 2010

Actually 1.0 g/kg body weight is more than enough protein for the general population. For endurance athletes, recommended protein requirements are approximately 1.2-1.4 g/kg body weight. For strength athletes (bodybuilding, etc.), protein requirements are 1.4-1.8 g/kg body weight. No adult athlete needs more than 2.0 g/kg protein.

Kajak · Dec 7, 2010

I agree that the studies say that, but at the same time, don't worry at all about exceeding it. 1.8g/kg for an 80 kg guy is 144grams, which is only 576 kcal, so if you want more than 20% protein (at 2500kcal/day) then you'll out eat that prescription anyways.

jarude · Dec 7, 2010

Originally Posted by runner-guy

Actually 1.0 g/kg body weight is more than enough protein for the general population. For endurance athletes, recommended protein requirements are approximately 1.2-1.4 g/kg body weight. For strength athletes (bodybuilding, etc.), protein requirements are 1.4-1.8 g/kg body weight. No adult athlete needs more than 2.0 g/kg protein.

Everyone shut the **** up about this already. It wouldn't be so bad if you clowns didn't speak of it with absolute authority. Its one thing to say "i read on the internet that..." and its another to put your foot down and claim to have the truth. shut it.

Cheap nutrition:

Trueprotein supps and protein, the concentrate/isolate blend is mega cheap and you can use it to fill out your daily protein reqs. failing that, you never have to worry about going to spartan/popeyes/gnc/other ****** supplement place. Personally, I got 25lbs of WPI/WPC for $130, 10lbs of casein for ~$100. I mixed 10lbs of casein and 10lbs of the blend, giving me 20lbs of an okay daytime/meal replacement blend, and 15lbs of whey for PWO which will last me forever.
Brown rice, pretty cheap
Berries/veggies/meat protein ON SALE

I can't stress enough the value of stocking up when stuff is cheap. Hit up your discount grocer and abuse sales. Yesterday I got about 15 striploins for ~$40, not the best cut but it beats the hell out of full priced stuff. There's usually a "limit X per family" deal going on, so I buy some, toss it in my car, and go back for more. Frozen fruits and veggies usually go on sale for decent prices too, so grab like 10 bags and you're set for awhile. If you're doing an IF or WD type diet, you can keep costs down easily by using supps or powders for your underfeeding times, and still afford to have a quality overfeed on the cheap.

runner-guy · Dec 8, 2010

Calm down. I never claimed to have "the truth". I was listing recommended amounts from experts in the field of nutrition based on research.

Originally Posted by jarude

Everyone shut the **** up about this already. It wouldn't be so bad if you clowns didn't speak of it with absolute authority. Its one thing to say "i read on the internet that..." and its another to put your foot down and claim to have the truth. shut it.

Cheap nutrition:

Trueprotein supps and protein, the concentrate/isolate blend is mega cheap and you can use it to fill out your daily protein reqs. failing that, you never have to worry about going to spartan/popeyes/gnc/other ****** supplement place. Personally, I got 25lbs of WPI/WPC for $130, 10lbs of casein for ~$100. I mixed 10lbs of casein and 10lbs of the blend, giving me 20lbs of an okay daytime/meal replacement blend, and 15lbs of whey for PWO which will last me forever.
Brown rice, pretty cheap
Berries/veggies/meat protein ON SALE

I can't stress enough the value of stocking up when stuff is cheap. Hit up your discount grocer and abuse sales. Yesterday I got about 15 striploins for ~$40, not the best cut but it beats the hell out of full priced stuff. There's usually a "limit X per family" deal going on, so I buy some, toss it in my car, and go back for more. Frozen fruits and veggies usually go on sale for decent prices too, so grab like 10 bags and you're set for awhile. If you're doing an IF or WD type diet, you can keep costs down easily by using supps or powders for your underfeeding times, and still afford to have a quality overfeed on the cheap.

MarcDominic · Dec 8, 2010

Hey Jarude, calm the **** down.

jarude · Dec 9, 2010

Originally Posted by MarcDominic

Hey Jarude, calm the **** down.

matt22616 · Dec 9, 2010

It never ceases to amaze me how passionate people get about broscience on the internet. **** be funny.

jarude · Dec 9, 2010

i am actually 100% guilty of getting way too worked up about stuff that is of no consequence (0)

Valence · Dec 12, 2010

I've pretty much standardized my diet

for brekkers:
grapenuts with cinnamon and skim milk
granola with skim milk and frozenish raspberries
a banana
omlette - a little ham with 1/2 whole eggs 1/2 egg whites
some sort of potato product occasionally, Ã la hashbrowns
three or four cups of coffee
water
bagel

lunch:
salad, generally with spinach, with balsamic vinegar on top
celery with peanut butter
chicken, or whatever they happen to have
bell peppers, carrots, plain
brown rice

dinner:
whatever meat I can find
a lot of whole wheat bread with olive oil
salad with balsamic
peas with brown rice
fruit or rarely ice cream for dessert.h

gettoasty · Dec 14, 2010

Even with a balance diet, is there anyways to get ride of the extra mid section without reducing everything else? I am considering straight cardio i.e. getting back to a routine of running. Will have to lift as well in order to maintain?

I know you cannot pinpoint a certain section of the body. Running my best option? Or will I have to do a mix of running + lift?

Just as a background, I use to lift and did a bit of cardio. Noticed that cardio really helped slim me down. Probably best shape of my life. The eating habit just currently caught up to me as of late and I am looking to get back in better shape.

And i really do want to just knock off some mass in the midsection--I don't want to end up in one of those situations where I need a complete wardrobe remake afterward.

Monaco · Dec 14, 2010

Originally Posted by gettoasty

Even with a balance diet, is there anyways to get ride of the extra mid section without reducing everything else? I am considering straight cardio i.e. getting back to a routine of running. Will have to lift as well in order to maintain?

I know you cannot pinpoint a certain section of the body. Running my best option? Or will I have to do a mix of running + lift?

Just as a background, I use to lift and did a bit of cardio. Noticed that cardio really helped slim me down. Probably best shape of my life. The eating habit just currently caught up to me as of late and I am looking to get back in better shape.

And i really do want to just knock off some mass in the midsection--I don't want to end up in one of those situations where I need a complete wardrobe remake afterward.

I think it'd be easier for people to help you if you explained your situation.

Body stats like height, weight, current and goal waist size, body fat%.
What your diet currently consists of.
What do you currently do for exercise.

the college student nutrition thread

Distinguished Member

New Member

Member

Active Member

Senior Member

Distinguished Member

Distinguished Member

Senior Member

Active Member

Distinguished Member

Senior Member

Distinguished Member

Well-Known Member

Stylish Dinosaur

Senior Member

FEATURED PRODUCTS

Similar threads

Featured Sponsor

Plain hem

Cuffed (1.5 inches or less)

Cuffed (more than 1.5 inches)

No preference, as long as the proportions work

Forum Sponsors

Forum statistics

FOLLOW STYLEFORUM ON: