TL Health and Fitness Initiative 2010 - Page 209

As for eating, I have heard so many ‘BS’ excuses about how guys in college can’t eat right, or they are “poor college students” and can’t buy good bodybuilding food, or they take too many classes and just don’t have time to cook.

I could go on. I would say that eating complaints are my biggest pet peeve, and I will proceed to debunk all of these “myths.”
First, the “poor college student” excuse is just that, an excuse. Get a part-time job or, if you must, ask mom and dad for $50/week for food. If both don’t work out, you’re out of luck and might want to enter a profession such as male stripping or gay for pay… But really, one of those should work out.

Here’s what you purchase, hopefully at a Costco or similar store: industrial bag of rice, eggs, giant jug of olive oil (or similar oil), and find the best deal on beef or chicken and stock up. I guarantee you will be able to afford those food selections.
I found these foods while reading Justin Harris’ Q&A one time when a similar question was asked, went to the store, and viola! It worked.

Next, there is no college student on the planet that is too busy to cook food, period. If you can find time to watch TV during the day, you can cook. This is just an excuse to be lazy and not wake up early to make your food. If you are honestly trying to claim this, you should probably reevaluate your bodybuilding goals because it will only get harder when you have a job in the “real” world and, potentially, a family with kids.

My take on attaining the proper food is that it is much simpler than most make it out to be. You all have to remember that if you are in this situation, and money is tight, you are not going to have the luxury of making great tasting food. You simply need to make carbs, protein, and fat, put ‘em together, and eat + repeat. It’s that simple.

Day 1 – Lower body (Quad-dominant)
Squat variation – back squat or front squat – 5×5
Leg Press – 4×15-20
Lunges – 4×10-15
Leg extensions – If you can still walk, 2 sets of these should finish things off nicely.

Day 2 – Upper Body (Pushing)
Military or push-press – 5×5
DB press or incline press – 4×10-15
Dips – 4 sets of AMRAP (As Many Reps As Possible)
Triceps press-downs – 3 x 10-15

Day 3 – Lower body (Hip-dominant)
Dead lift variation – conventional, sumo, or snatch grip – 5×5
Romanian dead lifts – 4 ×10-15
Hamstring curls – 4 x 10-15
Back extensions – 4×10-15

Day 4 – Upper body (Pulling)
Pull-ups – 5×5 (add weight if this is too easy)
DB rows – 5×10-15 each arm
Rear delt fly or shrug – 4 sets of 10-15
DB or BB biceps curl – 3 sets of 8-12