Nutrition

This is a write up which I wrote for a bunch of busy, lazy, frat guys who loves to drink, eat, and party.  Hope this can apply to other college students and bums a like.  I am a realist when it comes to weight management (note how I didn't use the word "loss.")  People who write "drink more water, eat less sugar, walk more" are bunch of lazy bums who might as well hand out brochures from the local high school nursing station.

So here it is unedited:
I don't know who all in that room wanted to actually start on this thing, but I'm glad at least some of you guys wanted to live beyond 40 without a blood clot.

So basically I just went over basic nutrition and it follows a few simple rules.

-Nutrition is 60% to 70% of a healthy body, while 25% is working out, and rest are genes.
-Find out what you like (alcohol) and find out what you hate and make sure you account for them in your meal plan.
-Don't make a fixed plan or a short term goal, goal should be set for 6 months or longer. Preferably 1 to 2 years.
-Shit happens, but always stick to your goal. Having a long term goal allows for more flexibility for those 4 nights in a row binge drinking/eating.
-Socializing should not be associated with eating.
-Everybody is different, there's no single solution.
-It's a lifestyle change.

The more technical stuff:

1. Find out how many calories you need for your goal. Good website to calculate and keep track: http://caloriecount.about.com/ Kind of annoying to start up, but pays off in the long run. I use it whenever I want to get cut.

2. Vegetables - Low low low in calories, tastes like shit. I hate em, but your body needs them. All of you guys who said you have an energy problem. This is your solution. Remember, we're thinking long term, not short term spikes like coffee, soda, and energy drinks.

3. Whole wheat - Tons of fiber. Fills you up fast. Also lower in cholesterol.

4. Learn how to read nutrition labels. Look at what a serving is. Learn to compare.

5. When shopping, basic rule is just look at the fat content. Calories from fat should be 10% or less. Pretty easy rule. Why 10%? Cause when you freaking binge, the fat content from the other binge will be like 65%.

What do I eat?

6am: Cup of milk with 1 scoop (30g) protein powder.
7am: Workout / Protein Shake
9am: 1/2 Cup of Beans with salsa
12pm: Cup of Instant Oats, 1.5 scoop of protein powder with banana.
4-6pm: Dinner (More on this below)
9pm: Cup of Instant Oats, 1.5 scoop of protein powder.
12am: 6 eggs with salsa or 1/2 cup of cottage cheese or 2 cans of tuna with hot sauce and mustard.

Dinner Menu:

1) 1 Tilapia fillet, 1 cup frozen vegi, 1/4 brown rice, tons of salsa, spoonful of garlic pour all in pot, cook for 20 min.
2) 1 Medium Chicken Breast on Foreman G. 1 cup frozen vegi, 1/2 cup beans with salsa. Microwave vegi and beans.
3) 1/2 lb Beef Heart on Foreman G. 1 cup frozen vegi, 1/2 cup beans with salsa. Microwave vegi and beans.

So I end up having 6 to 7 meals a day. This is unrealistic for people who are just starting to change their meal plans. Do not attempt, rather start emulating.

Also, you do not need protein powder unless you have been weight lifting for a long time.  My meals above are from years of evolution, but my point is, it is possible, even with a college life.

Not having time to change your meals or shit is BS. I cook once a day for my food, sometimes, I replace my dinner with another oats and protein combo. Cost? Look at the stuff I eat and think about the stuff you buy and eat out. Oatmeal is $6 for 6lbs.  If you think about it, protein powder in the end isn't that expensive, but again, you don't need it unless you're lifting or want another convenient protein source.

Also, remember, I love drinking and I love eating bad food as much as you guys, but think about it this way. If you have bland, semi-okay tasting food for 6 days a week, imagine how awesome food will taste when you actually cheat.

I want you guys to check out this website: http://www.scoobysworkshop.com/index.htm

This guy is the guy that got me started on my journey from 280lbs to once 160lbs. (Now I'm 180, but I want to be 190lbs). Shitty website, but a ton of good info. Legit guy. Don't be intemidated by his body.

PLEASE PLEASE REMEMBER Nutrition is 60%to 70% of a healthy body, while 25% is working out, and rest are genes.

This doesn't mean you cannot workout.  You still need the 25% to complete the picture.

Having muscles allows your body to function at a much higher energy level also.

If any of you want to learn your way around the gym, I would love to give you a tour of the gym to get you on a right start. Give me a call and I can start setting you guys up along with a full workout plan. This will require time dedication,

Give me an email back with all your questions and shit and I will try to help you guys individually if needed cause everyone's goals are different.