The "fight the freshman 15" Log

[Street Shark]

Hey,
As you can tell from the title I'm a freshman in university. I've always been skinny (5'11 140lbs) but now I'm starting to bulk up...The problem is it's with fat not muscle. To Combat this I'm starting to lift, train BJJ and MT and do some minor cardio (skip-rope etc.) Since I am living on campus and have no oven or stove available to me, I'm forced to eat greasy cafeteria food and occasional semi-healthy restaurant food. To combat my unhealthy diet I've been taking Multi-vitamins and trying to eat as much of the following as possible:

Low Fat Milk/Cheese
Spinach
Broccoli
Mixed Nuts
Carrots
Berries
Caned Tuna
Yogurt
Extra Virgin Olive oil (in salads)
Oats
Tomatoes
Oranges
Apples
Green Tea
AND LOTS OF WATER!

To try and improve my diet I'm going to become stricter on it. I Am going to aim for about 3000 [good] calories a day, within 5 meals (Breakfast-9:00 AM, Pre-Lunch 11:00 AM, Lunch-1:00 PM, Post-Lunch-3:00 PM, Supper-5:00 PM), which equals about 600 Calories per meal.

Breakfast
Cereal+Milk= 500 Cal.
Orange/Apple= 50-100 Cal.
Water

Pre-Lunch
Option 1
2 Tuna Sandwichs= 550 Cal.
Water

Option 2
Large Garden Salad= 200 Cal.
Ham And Cheese Sandwich= 350 Cal.
Water

Lunch
What ever the Cafeteria is offering on given day
Orange/Apple Juice

Post-Lunch
1/2 Cup of Mixed Nuts= 300 Cal.
Apple/Orange/Banana= 50-100 Cal.
Yogurt= 80-100 Cal.
Water

Supper
What ever the Cafeteria is offering on given day
Orange/Apple Juice

I know it's not great...But it's the best I can do with what I have at hand. Next year my diet will be way cleaner due to having a oven, stove, own kitchen and full sized fridge.




My lifting Routine is as follows:

Warm-Up (day 1, 2 & 3)
15 Min Skip or Run
Mobile Stretches

Arms
Bench 5x5
Military Press 5x5
Bent Over Row 5x5

Legs
Squat 5x5
Front Squat 5x5
Push Press 5x5

Back/Core
Deadlift 5x5
Good Morning 5x5
Zercher Deadlift 5x5

For Cardio I will be doing:

3 1.5 Hr BJJ Classes/Week
1 1.5 Hr MT Class/Week

I am Currently:
Age: 18
Height: 5'11
Weight: 155lbs
Body Fat Percentage: Unknown

Goal:
To reach:
Height: 6'0 (which is possible, I'm still growing)
Weight: 170lbs
Body Fat Percentage: 12%-15%
To Lift:
x1 body weight in "the big 3"
x1.5 body weight in "the big 3"
x2 body weight in "the big 3"

I will update this with each days lifts and try my best to include what I eat each day. Feel free to comment and critique!

EDIT: With more time in my schedule I've decided to do 3 a week, targeting A specific area each day.

[Barbarian]

Welcome! I love your log title, I think a lot of the guys around here can relate from when we were back in college haha. On that note though, at 5'11 and only 155lbs I dont think you need to worry about what your eating man, seems like you are skinny enough. Work hard in the gym and eat big and you will get bigger. When you get too big, then you can jump on the diet Oh and Milk is your friend!

[DEVILsSON]

Looks like you got a pretty good plan.

Welcome to the training logs and good luck.

The biggest factors are consistancy and patience.

[TheAth-ah-lete]

X2 what Devil said. You seem to have the training part figured out, now all you gotta do is put the time in.

[Street Shark]

Originally Posted by Barbarian

Welcome! I love your log title, I think a lot of the guys around here can relate from when we were back in college haha. On that note though, at 5'11 and only 155lbs I dont think you need to worry about what your eating man, seems like you are skinny enough. Work hard in the gym and eat big and you will get bigger. When you get too big, then you can jump on the diet Oh and Milk is your friend!

Its not quantity I'm worried about ha, I'm trying to eat as much as possible. It's the quality of the food I'm worried about haha.

And thanks guys! I'll try and keep this updated as much as possible!

[Fresh Biscuits]

Good luck, man!

I envy you just starting college. They're some pretty kick-ass years (I graduated in '07).

Study hard, party harder, lift hardest.

[Street Shark]

Originally Posted by Fresh Biscuits

Good luck, man!

I envy you just starting college. They're some pretty kick-ass years (I graduated in '07).

Study hard, party harder, lift hardest.

haha yeah that's that plan! Being in Montreal makes the second one very easy and the first one very hard haha

Today I ate:
Breakfast(9:30 am):
Leftover Pizza (woke up late and had a test, no time for anything else ha)
Water

Lunch(11:30 am):
Tuna Sandwich on wholewheat
Mixed Nuts
Chocolate Milk

Supper(4:00 pm):
Ham and Cheese Bagel
Garden Salad (Onion, Carrot, Cucumber, Lettuce, Tomato) with Light Vinaigrette Dressing
Mango Smoothie

Note: I'd like to start eating 4-5 meals a day but am very busy with tests at the moment.

[Street Shark]

I originally intended not to do my Friday lift (day 2) because I am leaving town tomorrow until Sunday but then decided I do the lift tonight.

Warm Up

15 min run 5 mph no incline

Pull (Day 2)

Deadlift
3x5 @ 115lbs
2x5 @ 135lbs

Bent Over Row
5x5 @ 90lbs

Pull Up
5x5 @ Unweighted

Chin Up
1x5 Unweighted
4x3 Unweighted

Warm Down

10 min run going from 2.5 mph increasing by .2 mph up to 5 mph and then back agian
Mobile stretch of groin, legs, back, and arms.

[MIDMOBOX]

Welcome to the logs

tell me more about your BJJ training

[Street Shark]

Originally Posted by MIDMOBOX

Welcome to the logs

tell me more about your BJJ training

I haven't started yet. Next week will be my first week. It's at GAMMA. The head Trainer is Fabio Holanda.