So I am a 150lbs college freshman. Needless to say, I don't have too much time to eat. I have been working out for a very long time so I am not a novice in the gym. My problem is I can't gain weight because of my metabolism. I was wondering about some meal replacements that give me adequate protein, vitamins and minerals, all that other junk that I can take twice a day to help me bulk up a little bit. I am not looking to become a big body builder, because that is just not my body type. I would just like to stay cut and gain maybe 20 or 30 lbs...however long that will take me. Thank you guys!
Meal Replacement Supplements
- Thread starter slredstorm17
- Start date
I have a meal plan that allows me to eat 3 times a day for 5 days and 2 times a day for 2 days, that is the biggest one that the school offers. I can buy extra food but being a college student funds are always low...
Opt for higher fats- but try to make these healthy fats. Things which are low in saturated fat, try vegetable based and cold products as fat becomes unhealthy once its been heated up.
Opt for carbohydrates and more of them- they tend to be easier to eat in bulk and if your having problems trying to gain weight can help give you extra calories.
Try drinking milk, full fat and add some chocolate powder for taste or honey/sugar. One in the morning with breakfast, one after your workout with your post workout snack and one before bed. Aim for a 300ml glass, it may feel hard at first but eventually will feel easier.
As for being a student, I am sure there are multiple other empty calories you can easily consume! But watch for your weight gain, you want lean muscle not fat to grow so keeping your protein intake on top form is also important.
Milk, dairy, eggs, meat, fish, tofu/soya, nuts...etc all have protein in, aim for 2.5g per KG of your body weight. You will need to do the maths, for eg there are around 4-8g of protein in an egg depending on its size, about 35g in the average 125g chicken breast...you need to keep on top of that and work out what you need and when your going to eat it. Preplanning every meal is where its at. Its likely to feel like its impossible to keep up for the first week at least but keep going and you will find it becomes second nature.
It also may be the case that you need an additional meal/snack or add more to what your already eating. Weigh and measure everything so you know how many calories your eating, theres no point in adding in all this extra food if your not sure if its enough. Keep what your eating in a log book so you can notice trends eg when its easier to eat more or harder to eat enough so you can evaluate and better your diet each week.
Funds may be low but bulk buy and shop around- its not rare to go through Uni/College and put on more then a few pounds trust me!
Opt for carbohydrates and more of them- they tend to be easier to eat in bulk and if your having problems trying to gain weight can help give you extra calories.
Try drinking milk, full fat and add some chocolate powder for taste or honey/sugar. One in the morning with breakfast, one after your workout with your post workout snack and one before bed. Aim for a 300ml glass, it may feel hard at first but eventually will feel easier.
As for being a student, I am sure there are multiple other empty calories you can easily consume! But watch for your weight gain, you want lean muscle not fat to grow so keeping your protein intake on top form is also important.
Milk, dairy, eggs, meat, fish, tofu/soya, nuts...etc all have protein in, aim for 2.5g per KG of your body weight. You will need to do the maths, for eg there are around 4-8g of protein in an egg depending on its size, about 35g in the average 125g chicken breast...you need to keep on top of that and work out what you need and when your going to eat it. Preplanning every meal is where its at. Its likely to feel like its impossible to keep up for the first week at least but keep going and you will find it becomes second nature.
It also may be the case that you need an additional meal/snack or add more to what your already eating. Weigh and measure everything so you know how many calories your eating, theres no point in adding in all this extra food if your not sure if its enough. Keep what your eating in a log book so you can notice trends eg when its easier to eat more or harder to eat enough so you can evaluate and better your diet each week.
Funds may be low but bulk buy and shop around- its not rare to go through Uni/College and put on more then a few pounds trust me!
definitely eat all those meals you can at the cafeteria. And if you can sneak some stuff out, haha, I know I used to when I was in college. One thing that you might look into is just a Whey protein. Good source or protein and it can act as a snack. Mix it with different things and make shakes with it. I use it for breakfast sometimes but mostly a post workout drink, with half 1% chocolate and half 1% regular milk. I recently bought the Body Fortress from Wally World and it taste good and works very well. Oh and its cheap.
GOMAD.
Just drink a gallon of milk a day. It's cheap and produces great results. Here's what Mark Rippetoe has to say:
Milk works because it is easy, it is available, it doesn't need any preparation, and it has all the components necessary for growing mammals, which your trainees most definately are. There also seems to be something special about milk that the equivalent amount of calories, protein, fat and carbs can't duplicate in terms of growth enhancement. It may be the fact that milk has been shown to have very high levels of insulin-like growth factor 1 (IGF-1), a peptide hormone that has been shown to have some tenuous relationship to accelerated growth in mammals. But that research is far from conclusive; suffice it to say that people who drink lots of milk during their novice phase get bigger and stronger than people who don't.
Oh. and make sure it is full fat/whole milk.
You can read more here:
Good Luck!
Just drink a gallon of milk a day. It's cheap and produces great results. Here's what Mark Rippetoe has to say:
Milk works because it is easy, it is available, it doesn't need any preparation, and it has all the components necessary for growing mammals, which your trainees most definately are. There also seems to be something special about milk that the equivalent amount of calories, protein, fat and carbs can't duplicate in terms of growth enhancement. It may be the fact that milk has been shown to have very high levels of insulin-like growth factor 1 (IGF-1), a peptide hormone that has been shown to have some tenuous relationship to accelerated growth in mammals. But that research is far from conclusive; suffice it to say that people who drink lots of milk during their novice phase get bigger and stronger than people who don't.
Oh. and make sure it is full fat/whole milk.
You can read more here:
Good Luck!
thanks guys
EAS Myoplex Lite MRP tastes better when combined with milk instead of water, according to "Women's Fitness" magazine. One scoop of the powder plus 10 oz. of skim milk provides 290 calories, 3g protein, 34g carbohydrate (carbs), 2g fat, and the powder itself adds just 2g sugar. It is a good choice for the weight-conscious, as well as athletes, due to its high-protein and moderate carbohydrate content. For those on a low-carb diet, try trans-fat-free MetRx powders. They are vitamin and mineral fortified, and free of artificial sweeteners, sugar and gluten. One pack of the original drink mix (added to cold water) contains 38g protein, 20g carbs (2g sugar) and 2g fat.
Try drinking milk, full fat and add some chocolate powder for taste or honey/sugar. One in the morning with breakfast, one after your workout with your post workout snack and one before bed. Aim for a 300ml glass, it may feel hard at first but eventually will feel easier.
Shut it down
I find that USN Mass is a very good meal replecement, tastes lovely and is fairly cheap 2. Only use 1.5 scoops a day though, It'll add 250 kcals to your diet, keep you full for ages and will last you a while compared to how long it lasts other people