College diet help

[Bulldog_10]

What's up everyone, haven't been around for a while. How's everybody doing? I just got a couple questions. Need some ideas on a diet to fit my schedule.

I have a crazy schedule at school this year. I'm majoring in clinical exercise physiology and anyone who's done this knows how hectic the schedule is.

I have 2 pounds of protein factory breakfast formula, 2 pounds of night formula, 2 pounds of post-training formula, and 4 pounds of their anabolic MRP. So on workout days I drink a breakfast shake in the morning, post-workout shake, and a night formula shake at night. On non-workout days I just sub an anabolic MRP for the post-workout. I drink these with 8 oz of skim milk.

Here is what I usually do:

Wake up 9 a.m.
Breakfast shake
1 teaspoon flax oil

Noon
Turkey and roast beef sandwich
2 slices of wheat bread
one glass of skim milk (12 oz's)
one cheeseburger

3:00 p.m.
post-workout or anabolic MRP
10 oz chicken breast
piece of fruit

6:00 p.m.
Turkey and roast beef sandwich
2 slices wheat bread
Some sort of chicken (whatever is in the dining hall)
piece of fruit

9 p.m.
Some sort of snack food (chicken fingers, pizza, etc...)

11 p.m.
Night shake
1 teaspoon flax oil

I'm not a bodybuilder, I just want to put on some more size, so don't knock the junk food at 9. Any tips, suggestions, critiques, etc...will be very helpful and much appreciated.

Thanks,
B-10

 

[LeviathanX]

Putting on size is easy, but I assume you want to put on lean muscle mass.

First of all, add some creatine to your post workout shake and mix with grape juice. This will create an insulin spike that will enable the uptake of nutrients to your muscles. 45 minutes post-workout have another shake. You really have to take advantage of the 3-4 hour 'anabolic window' after working out if you want to put on lean muscle mass. Move that chicken until about 1-2 hours post-workout.

Of course, I'm going to recommend eliminating the junk food, but you made a life decision about what is important to you. Fine. Just make sure your other meals are healthy, and strive to balance your nutrients around that snack so you have the correct ratio of calories/carbs/protein/fat (check out http://www.ast-ss.com for their nutritional calculator to get a rough estimate for the ratios).

Personally, I'd probably add 2-3 more meals into that diet. I'll let others make individual corrections to actually what you are eating.