Need with nutrition and weight lifting

[Derpderpleton]

I know that you need to consume a ton of protein and carbs to help with building muscle, I just don't know how to do it. I don't have the time to make precooked meals for each week, I'm not much of a cook anyways. I need simple ways to get a sufficient amount of daily protein and carbs. Any tips on this would be greatly appreciated.

[SmileFace]

I am pretty sure you have enough time to precook meals.

 

What is your diet like right now?

What are you doing in the gym?

What is your food budget?

What have you tried so far?

[Derpderpleton]

I am pretty sure you have enough time to precook meals.

 

What is your diet like right now?

What are you doing in the gym?

What is your food budget?

What have you tried so far?

 

Alright, I might have some time, but I absolutely can't cook. I know that I have to learn sooner or later, but I'm terrible at it right now.

 

My diet is pretty random right now. It's not structured at all. It's not even worth mentioning, really. One day I'll just eat random foods that contain protein and carbs, the next, I'll lose motivation because I simply don't feel like I'm doing it right.

 

At the gym, I do a full upper body workout using dumbbells. The next day I do a full lower body workout using a barbell, which involves a lot of jumping. Usually, before each workout, I play a some basketball. Nothing hardcore, just do some shooting drills by myself to get my heart rate going.

 

I don't really have a set food budget. I'm a college student, have part time job (22-30 hours a week), so I can't really afford to go crazy. I do have a decent amount of money saved up in the bank, and there's some monthly expenses that I can cut back on so I can can some more financial leverage.

 

I haven't really tried anything. I have read information and watched videos, but I often don't try anything because it all seems like it's over my head.

 

This is what mainly has been holding me back from consistently working out. I have a consistent work out plan, I just have NO idea what I'm doing when it comes to nutrition. I'm not trying to get huge. I'm trying to gain some muscle and get rid of this stomach fat that I have. I'm not overweight, I just have an unflattering amount of stomach fat. I would like to see atleast some form of abs, eventually.

 

Thanks for the reply and for any advice. Sorry if my reply is somewhat vague.

[ana0pera]

cooking is easy and anyone can learn. and if you're trying to be healthy i think it's even simpler, you just have to be more vigilant about ingredients. it does take some time to perfect, but by cooking you can cater to your own desires in a way that others can't. invest in the skill, believe me it's worth it.

 

for example, you want to increase your protein intake?

 

get your proteins of choice (chicken, fish, tofu, etc) and marinate them for a few hours. you can get a store-bought marinade (be careful of added sugars, sodium, etc) or make one yourself. there are lots of recipes online

 

for example, an "asian" one that i like is to take some bragg's liquid amino acid (it's a low-sodium soy sauce alternative), siracha (or any asian style hot sauce), some cut up ginger, onion, garlic, pepper, and some agave nectar in it (not much agave, to taste, you can use any sweetener you like or omit it). start with small quantities of the liquids and adjust to taste. put it in a bag or container with your protein and let it marinate for a few hours or overnight (sometimes when I am in a rush I do it for 30 minutes lol). then dump it into an oven-safe pan (line with foil to make clean up easy) and bake for as long as the protein of choice is needed. BAM! you're done and you have healthy protein for the week. not hard at all.

 

and you could just do spice rubs too--again there are premixed ones. garlic powder, oregano, parsley, salt, and pepper is a classic that's easy to make.

 

the great thing about eating healthy is that you should eat mostly raw foods--raw fruits, raw veggies---as processing destroys some nutrients and adding things like excess salts and fats undermine the healthiness. and even better, you wont have to cook! so eat raw fruits and veggies--and for those you can't eat raw, steam them (this can be done in the microwave).

 

you can also roast veggies (especially potatos, squashes, onions, carrots, beets, cauliflower) and put spices plus a bit of oil on them. one pan, in the oven, then you're done! and it lasts well.

 

I am a student too (and a foodie) so i understand your money situation--bargain shopping is key. i shop the sales like a hawk--if salmon is on sale i will buy pounds of the good stuff and freeze it so that when i want it and it's not on sale, i have it. i also am not dedicated to one grocery store and this might take more time and not be as easy depending on where you live (i think it's easier in cities) but i would recommend checking out different grocery stores. ethnic stores (asian groceries for example) are almost always cheaper than your big box store. i went to an indian grocer and got a HUGE BAG of cumin for like 2 dollars, whereas in a chain grocery store a small container would cost about $5 if not more. Even more expensive places like whole foods can have good deals once in a while and you can get organic healthy stuff cheap. but shopping around is key and it does take time (admittedly, because i love food, i always find time :love:)!

 

geting back on cheap proteins, look at vegetarian options. tofu is a cheap protein--like 1.99 for a block around here--and so are beans, which are undervalued but do take longer to prepare. try hummus, beans with brown rice or quinoa, or bean burgers. lots of recipes online and very simple. nuts are a bit more expensive but they're the best snack ever.

 

can't provide much help with the exercise part, i am still trying to get my routine set, but hope this provides some inspiration with the food! good luck

[Emilia]

Alright, I might have some time, but I absolutely can't cook. I know that I have to learn sooner or later, but I'm terrible at it right now.

 

Get a cookery book, it's the cheapest way to eat as a student anyway. You need a clean, simple diet, lots of lean protein, some carbs and vegetables. It's not rocket science.

[Derpderpleton]

Thanks for the replies, guys! I appreciate it.

[tman666]

If your goal is to gain muscle and strength, you probably don't need to worry too much about eating real "cleanly", but you do need to start eating more. I'd shoot for between 1 and 1.5 grams of protein per day.

 

I would advise upping your calories slowly until you find a point that you're growing and getting stronger, but aren't getting too sloppy fat. Be aware that some fat gain is inevitable when putting on mass. Again, you don't need to "power bulk" and let yourself get too blubbery.

 

As far as training goes, it should focus mostly on compound movements and moderate to heavy weights. If you've never lifted weights before, it might be worth it to do some research on proper form on squats, deadlifts, pressing movements, and rowing movements. When in doubt, don't be afraid to ask for help. Most guys in the gym will likely be more than happy to explain something they're doing.

 

Once you've learned how to safely perform barbell squats, deadlifts, presses and rows, I would recommend that you set up your training around a basic 5x5 style program with small, incremental progression. This will help solidify your strength base but also provide adequate volume for you to grow (provided you're eating enough and allowing yourself to recover through adequate sleep and mobility work).

 

You might consider joining Fitocracy. There are a wide range of experience levels on that site, from "I've never been in a gym before" all the way up to competitive powerlifters. Most of the advice (not all, but most) I've seen being passed around is solid, and it allows you to compare notes with others in an environment that isn't trying to sell you something.

[Yellowteacup]

I know that you need to consume a ton of protein and carbs to help with building muscle, I just don't know how to do it. I don't have the time to make precooked meals for each week, I'm not much of a cook anyways. I need simple ways to get a sufficient amount of daily protein and carbs. Any tips on this would be greatly appreciated.

 

There are plenty of tools via the interwebz to find out how much protein/fat/carbs are needed to get to the goal you desire.

 

Now, I hate cooking myself but investing a little money in buying a good sized crock pot and a little time, say on Sunday afternoons preparing snacks and quick meals helps you out during the week. (Hard-boiled eggs, sliced cubes of cheese, cut vegetables, cooked chicken breast or other lean meats, etc.) Much easier to stay on track when these foods are readily available. Pot roasts in the crockpot are the best!

 

My trainer keeps giving me a "Gibbs" slap because I have been lousy at following her food plan she sets for me. I keep maintaining the same weight and though I do strength train, my muscles look puffy and bloated. She's threatened me with ultimatums and I really don't want to lose her guidance. (We are friend's anyway, but you get my meaning. I need her help!)