I wrote this article about 6yrs ago, and decided I would post it here for those of you who are in high school or college since it is that time again, and i'm sure we will have people ask how they should go about it. I know we already had one person ask, so here is my guide. I'm sure there could be more, but it is a start. The main thing to remember is that you will have to find what works for YOU. You may have to sit down and chart it out, prepare meals, or what ever. The thing to remember is, if you want it, you'll do what it takes. If not, there are many people out there who already fall into this category, and you can join them. I dont mind if you copy the article either. (this is posted as two posts cause of its length) ----------------------------------------------------------------------------- Most of us here have either been in high school or college one time or another. Maybe you are attending one of them right now? As students, it is very difficult to take on a lifestyle such as bodybuilding. Some of you might think; I have no idea how I am going to take on bodybuilding while I am in school. Well, I am here to answer some of those questions, and give you tips on how to make this as easy as possible. I will talk about food, training, cost, rest, and time. After you read this article, you will have extra info to walk away with that will help you fight the battle. Food First off I would like to talk about food, and the cost of food. This is one of the most important ingredients in bodybuilding. If you don't get those extra 2hrs of sleep to make up 8hrs, it isn't that big of a deal. On the other hand if you skip 2 meals in the day, that is a huge problem. So, what things can you do about the food aspect you ask? Basically you can do quite a bit if you really think hard about it. If you are in a dorm, and away from home, it makes it even harder for you to eat like you normally would at home. This is one of the hardest things to deal with besides the cost of food. Some of the things that you can eat, and store that offer great nutrition, and are not very costly are as follows: Tuna is a great product to use for every person, but especially for the college student. It can be purchased for about .49 per can, and contains about 32g of protein per small can. Tuna can be stored very easily, and can last for a while. If possible, buy tuna when there is a special. You will be able to save some extra pocket change for other stuff, or maybe an extra can of tuna. Some places have so many cans for so many dollars, and is usually cheaper on those sale days. Peanut butter is cheap too. Get the Skippy Natural for about $1.70. I use to take a jar to college with me and eat it on campus Protein If you don't like tuna, you are out of luck for cheap quality protein. The only thing that is better then tuna is eggs. Yes eggs. These are good especially for college students in dorms. You can buy a dozen eggs for about $1.00 depending on the size of the egg, store them in the fridge, and eat them all day long, or 6 for breakfast if you have the required stuff to scramble eggs. If not, you can boil them, and eat the whites. For those of you in high school, you can take egg salad sandwiches to school for lunch mixed in with some ham, cheese, and a little dressing. If you have chicken, add some chicken to it. If not, don't worry. You can even take chicken breasts. I dont know how long lunch is in high school now days, but take a cooler man, and pack it and EAT, EAT, EAT. The next thing that is a good source of protein that is a little more expensive is chicken breasts. If you have the money, get yourself a George Foreman grill, some chicken breasts, and bingo, lunch. If you are on a tight budget, and can't afford it don't worry. The next item on the list is almonds. Yes, almonds. Almonds pack a punch full of nutritional content, and can be purchased in a 2.5lb bag at a Costco, or Sams. I use Diamond brand almonds. 1/ 4c of almonds provides 190cal, and contains 8g of protein, and 15g of fat. Let me point out though, that almonds are NOT a complete source of protein, meaning they lack some amino acids. Though this is the case, its not a reason to avoid them. They are healthy for you and still provide calories. Just don’t rely on them as a sole source of protein. You have to remember that EVERY protein source has its ups and downs, so getting all sorts is the best bet in my opinion because of the different amino acid profile of each. If you want to get creative with the almonds, just add some raisins or Craisins to the mix and you will have a good snack to eat. On a side note, In a 1/4C of almonds you also get 4g of fiber. Almonds can't be beat as far as I am concerned. A 2.5lb bag will get you 38 servings. So at 1/4c per day, that's a little over 1 month. One of my favorite things to use to up my calories in a day is dry milk. Dry milk can be added to regular milk to up the calories, and protein. On top of that, you get 30% calcium per serving. Again, dry milk can be purchased at a Costco, Wal-Mart, etc. You can buy a 4lb box for no more then $9.00. A 4lb box has 80 servings, and contains 8g of protein per 1/3c. If you want a high protein milk drink, add 8oz of whole milk to a glass, and stir in 2/3c of dry milk. This gives you a total of 310cal, 24g of protein, and 90% of the RDA in calcium. All this can be put in a glass that holds 8oz with no problem. Looking for a quick high calorie meal on the go? Add the above with 2Tbsp of Canola Oil, and wham a whopping 550cal. This is equivalent to that of a gainer as far as calories. Want more protein, add your scoop of protein in there, or even a half. One thing about the milk powder is that you can take it with you unlike milk and it won’t spoil. I will do the above if I wake up late, and can't get breakfast in. I may miss a real meal, but I do have 550cal in my body to get me going. Another cheap and effective thing to get is Canola Oil. Canola oil can be purchased for usually no more then $2.00 max. You will get 100+ servings, and It will supply you with the good fat you need during the day. You can swap back and forth between this, and the almonds, or even peanut butter. If you really use the oil like I do, buy the 1.25gallon jug. It has 360+ servings in it. The last thing on my list of cheap, but effective items is Maltodextrin. Maltodextrin is a complex carbohydrate, and can be purchased in bulk on-line. This will usually yield 190cal in 1/2c of powder. Most of the time it is neutral, so you will need to add some flavor to it. I usually go to Wal-Mart and buy the packets of flavoring powder that are clear. This way if you are at a place where they say you can only have water, no one will be able to tell the difference because there is no coloring in the flavoring. A tube of 4 or so small tubs will cost you about $1.50. You can also get more creative, and make up a container of kool-aid, and add 1/2c to 8oz of kool-aid. There are many ways to flavor the stuff. Just choose what suits you. This is another item that can be taken around campus, or to lunch in a small drinking bottle, and will provide you with some carbs. If you want to get real creative, mix all the ingredients above minus the kool-aid, and drink it during the day. That's a whopping 740-770cal in one drink. So, as you see, there are many things to purchase that people over-look. They might not be any where close to the best food on the earth, but it gets you the calories, and it gets you them cheap. The tuna, eggs, and dry milk are the best up above. If you live at home, and are in college, you can eat whatever you want. That's not the case for some people. For you high school kids, if you have time to drink a beverage at school, buy some Maltodextrin, flavor it, put it in a drinking bottle, and take it to school. You will have an awesome drink, and won't be chugging down 20oz of soda with tons of caffeine and sugar.