Get to Know the Champion, Connor McJury:

Campus: SUNY Brockport

Class of: 2015

Campus Affiliations: None

A Special Thanks from Connor McJury:

I’d like to thank Muscle & Fitness and Men’s Fitness, and the Fit Man on Campus team for this amazing opportunity. It is truly incredible that with some hard work and the support of so many, that I could achieve something I only once dreamed of. The idea of sharing the pages of the men I’ve seen in these magazines was once just a distant vision, but I have been fortunate enough to make it a reality.  The support of my family and friends was unparalleled, and kept me motivated throughout the entire competition.  Their unwavering support pushed me to continue to work hard, and so much good has come out of it.  I would also like to thank Dr. Petersen and John Follaco, as well as the leadership at SUNY Brockport for their incredible support, as it was a huge part in my success. Brockport’s outstanding facilities, education, dining services, and overall support of me throughout the competition are really testaments to the quality of the staff and collective atmosphere at the college, and a place where I attribute much of my success. Furthermore, I would like to thank Push Fitness Center and Faust’s USA Karate for laying the foundation on which I have achieved these dreams.  Thanks again to everyone who has helped make this happen!

Connor McJury Preliminary Essay:

First off, I would like to thank Muscle & Fitness, Men’s Fitness, and all other sponsors of the “Fit Man on Campus” competition.  It provides a great opportunity to me and other fitness enthusiasts alike to achieve a goal and be recognized for our hard work and dedication to physical fitness.

I have been an avid reader of Men’s Fitness and Muscle & Fitness for roughly three years now, and I give a tremendous amount of credit to both of these magazines in helping me push myself and achieve the level of physical fitness I currently possess.  Ever since I picked up my first magazine, I admired the men in the articles and advertisements for their impressive physiques and dedication to their craft.  I have always aspired to be one of these men, at my physical peak, pushing beyond my genetic gifts.  I am constantly reading these magazines, always looking for tips and advice to keep me motivated, and to keep my training and nutrition as up-to-date, informed, and strong as possible.

I would be honored and thrilled to be named America’s Fit Man on Campus, because i would feel like all of the hard work I have put into the gym would be verified.  I believe that I deserve to be named Fit Man on Campus because I feel I exemplify what the award reflects.  I am a hard-working college student who has found time to maintain a GPA above 3.2, while still wholeheartedly dedicating to the fitness lifestyle.  I go to the gym 6 times a week, and give 100% percent every time I walk through the door.  I feel that I am as passionate as anyone about working out and staying healthy, and I believe that is reflected in my work ethic, training knowledge, and attitude.

Getting my own photo shoot in Men’s Fitness would be a dream come true. For years I have admired the men in these magazines, and to even share the pages with them would be beyond my wildest visions.  I cannot even begin to explain how honored I would be to have my own photo shoot, evidence of my hard work on display for the world to see.  In addition to the inspiration these magazines have provided me, I would hope that, if I were lucky enough to win this contest, I would inspire others to commit to a healthy lifestyle as well, and to work hard enough in the gym and out to achieve their goals.

Thank you once again for this incredible chance to make my dream of being in Men’s Fitness magazine a reality!  I truly appreciate what a spectacular opportunity this is!

Challenges Completed By Connor McJury:

The post The Fit Man on Campus Champion – Connor McJury from SUNY Brockport appeared first on Fit Man On Campus.

If you haven’t signed up for SparkReel, you can still join the movement by sending your video to the above e-mail address, but then you won’t be eligible to win special prizes and giveaways. We look forward to seeing what you got! By checking out the video below or coming to this page, you’ll see all of the latest videos from Men’s Fitness and the Men’s Fitness audience below.

During the Final round of the Fit Man on Campus competition, the competitors will be attempting 11 different challenges that will test their fitness levels like never before.

The post Fit Man on Campus: The Challenges [Video] appeared first on Fit Man On Campus.

Our friends at Hack College introduced us to this awesome infographic from Online College Courses and it blew us away.  The connection between body and mind is much deeper than you’d think. The numbers in this infographic are really enlightening and the below excerpt is even empowering. Simply put, exercise can help you get that six pack and a 4.0 GPA. Balance your time in the gym and the library to be at your best.

The post Body and Mind Connection: Exercise Makes You Smarter appeared first on Fit Man On Campus.

Don’t Eat Out

Cut Down on Meat, Make More Veggies

Drop Your Bad Habits to Be Healthy

The post Tips on How to Eat Healthy on a Budget appeared first on Fit Man On Campus.

It’s also a common myth that exercise equals weight loss. No matter which diet you’re on or not, it all comes down to a simple equation of how many calories you ate and expended throughout the day. That’s enough of a rant on the general obsession I see with weight loss.

So let’s talk about exercise: how often, how long, where, what, when, etc. I’ll draw mostly upon my personal experience, with a few sources elsewhere.

The Most Important Thing

Exercise regularly. This does not translate to five times a week for 30 minutes or three times a week for 50 minutes. It’s different for every person. Try to exercise when you’re just coming off of your sore streak and before you’re entirely rested. It’s tough, but it builds character. In my case, it’s after about two or three days. This period will shrink the more you exercise.

“I don’t have time.”

Yes, you do. This was the excuse I used for awhile until I realized that exercise made me feel more like getting work done and even simply being awake. Rather than stalking people on Facebook for a half hour, go work out. Every one has time to exercise.

Your Conscience Says You Look Funny While You Exercise

We all do. Make a sport out of how ridiculous you look in your work out attire. It helps take your mind off of it.

And there’s something about talking to a member of the opposite gender dripping in sweat and smelling like a water treatment plant that makes them so… attractive.

The Effects

Exercise to feel good, not to lose weight. Chemicals fly around, your body does some stuff, and you feel better. Poof, magic. The science is not particularly relevant, but read about it if you would like. Because regular exercise effectively keeps your system clean, blood flow increases all around. For both genders, it means more oxygen for your brain. For guys, it means increased blood flow to a certain… organ. (Note: not substantiated by [real] evidence.)

The bottom line: exercise a few times a week.

Possible Outlets of Exercise (Especially for Our Poor College Selves)

Some forms of exercise are most expensive than others. Some forms of exercise are just plain boring.

• On campus or near campus exercise facility.

  If you are lucky enough to have an exercise facility/rec center/workout room on campus, use it. Especially if it’s included in your tuition. Especially if your parents are paying your tuition. You don’t want to find yourself graduating having never stepped foot inside a free gym. Here at LMU, we’ve got a nice rec center and ass-crazy tuition. Not using it would be foolish.

• Run.

  To get to school, you probably use this fancy new technology called a road, maybe even a network of them. Running is the cheapest form of exercise: you only need shoes and shorts. Be sure to check out The Top 7 Things To Know To Begin Running. Use MapMyRun to keep track of distances run.

  Running does have a few downsides, though. I would say it has a steep learning curve; once you break that three mile mark, you will feel insignificant (and not hardcore). Running on dirt trails is usually ideal, but these aren’t always available. Running on pavement is certainly do-able, but your knees will probably start hurting.

• Bike.

  Bikes are staples of transportation on larger campuses. Many students seem to never consider using them for exercise. I’ve recently fallen in love with road biking. It’s relaxing, you cover a lot of ground, you get to explore, and you have a reason to leave campus. Biking also has a certain cult to it; wave to every other road biker you pass, they will wave back. This odd camaraderie motivates you for that one last climb. And you feel like a bad ass.

  But having to get off campus to do some serious riding can be a downside, especially if you go for a ride during rush hour. The city of Los Angeles is surprisingly bike friendly, but not every city will have bike paths every which way. Getting started in biking is also a little pricey: you’ll need a decent bike and a helmet. Shorts, gloves, and decent pedals are also a must if you plan to use biking as your primary method of exercising. Check out craigslist to grab a bike and eBay for some decent gear.

• Intramurals

  The amount of exercise you can get from intramurals varies from campus to campus. If you’ve got a hardcore team that actually practices, this will probably be all you need.

The All in All

Get out there. Go running with a friend. Spend a few minutes on a bike in your gym or on the road. Be something Uncle Sam would be proud of.

The post Exercise in College appeared first on Fit Man On Campus.

But there’s only one person whose come out as a leading voice on both productivity and fitness. His name is Tim Ferriss, and he’s now got 2 #1 New York Times bestsellers – The 4-Hour Workweek (4HWW) and The 4-Hour Body (4HB). Tim is big on a no-nonsense philosophy, and his approach turns a few people off. I had purchased 4HWW but had only thumbed through it, and Tim seemed a little arrogant for my liking. I felt that way until I actually got to talk to him for HackCollege and realized he’s one of the nicest guys I’ve had the pleasure of working with. I’m not editoralizing, Tim was incredibly courteous and dealt with me through a few dropped calls and a bit of technical failure. For as busy of a guy as Tim, that speaks volumes.

Tim and I got to talk about one of my favorite issues – health and fitness, and I asked him to elaborate on how 4HB would apply to college students.

You might be surprised that Tim thinks college should be more than a factory for high-wage jobs. How is he able to drink cocktails, wine, and eat a multi-course meal while maintaining his figure? Find out more in our conversation below.

SQ: Alright, this is Sean Quinn from HackCollege here with Tim Ferriss of 4-Hour Body and 4-Hour Workweek fame. Hey Tim, how are you?

TF: I’m doing very well, thanks for having me.

SQ: No problem. I guess my first question is why the 4-Hour Body and why now?

TF: The 4-Hour Body was the book I wanted to write from the outset but the 4-Hour Workweek, after it hit #1 and it’s been on the list [NYT Best-Sellers] for almost 4 years now, gave me the access to scientists, the Ph.D’s, the doctors, the Olympic coaches, the professional athletes that I needed to write 4-Hour Body. In terms of why the 4-Hour Body in general, I just think that there’s so much misinformation presented about diet and exercise, sleep, sex, ultra-endurance, you name it, that I wanted to provide the definitive choose-your-own adventure guide to uncommon solutions to very complex problems and I attempted to do that with 4-Hour Workweek as it related to work and career, start-ups, etc., and I realized the same approach can be applied to the human body in general so the multi-graded testing, the split testing, really using a tremendous amount of experimentation; thousand of blood tests and really straight-forward to find some non-obvious solutions.

SQ: Sure, sure, sounds good. Alright, a little bit more abstract here I guess or maybe just a little personal, I guess. Can you tell me what you’ve eaten and how you’ve exercised in the past 24 hours, and how about your latest cheat day, so I guess how about last Saturday?

TF: I haven’t done any exercise in the last 24 hours unless you count a 15-minute brisk walk this morning that’s in line with the recommendations of Barry Ross, who trains world-record breaking sprinters, but 15 minutes of fast walking this morning. In terms of eating, I’ll just give you today, because it can get to be a long answer otherwise. Today, I woke up and had 500 mL of ice cold water. 2 capsules of a product called BodyQuick, then I went for my 15 minute walk. I then went to a Thai restaurant and had pumpkin curry, which included squash. I had a side of spinach, a chicken satay and a tom yum soup, which is a vegetable soup. I had a yerba mate tea and a unsweetened ice tea. That is what I’ve consumed today so far. My last cheat day – I had paella, dessert, I had an entire 12-course meal at the Tasty Kitchen in Los Angeles. I had pasta, bread, tons of butter, cocktails, wine, the whole nine yards. I do not hold back on cheat days.

SQ: Go big or go home, I gotcha. Would you make any adaptations to the 4HB for college students or people on a budget?

TF: I think this and realistically speaking, it is ideally put together for college students because where most programs fail and most protocols fail, is they don’t take into account real-world demands, whether that’s budget limitations or time limitations, so the guide from the very outset is a minimalist guide. So the average cost if you really push it, you can get the average cost per meal down to $2. There’s an example of that in the book, the sidebar on Andrew Hyde who did that.

SQ: That’s right.

TF: In terms of time effectiveness, that’s the entire premise of the book. Finding the fewest small changes for the biggest result so that I think it’s pretty well designed for college students. In fact, I followed a lot of what it’s in the book when I was in college myself.

SQ: Gotcha. I remember one of the things that stuck out to me most was one of those sidebars in the earlier chapters about Chipotle and how much college-aged kids love Chipotle. Literally, I’ll tell you right now I’m about 300 meters from one, at the college library of all places, so it’s definitely possible and I noticed that was one of the most adaptable portions. One of the things I wanted to talk to you about was one of the promotional offers for the book – you offered bonus gifts, I know I took advantage of that for the one book, and you even offered your chapter on the female orgasm for free. I was wondering why you chose to do that.

TF: Why I chose to offer the chapter or why I decided to offer the gifts?

SQ: A combination of both – I’m just curious what your promotional strategy was going into releasing this book, kind of off the heels of -.

TF: My promotional strategy among other things was to offer as much of the content as I could, just to blogs where I could max readership, so I did a lot with Gizmodo, TechCrunch, and Mashable. I focused on the 18-35 tech-savvy male audience first and foremost. That’s my group of early adopters and then I focused on bonuses that would appeal to that group, prior to the holidays. Since the book came out before Christmas, people bought two copies or three copies or even more. I offered them incentives to give it away as gifts, because I wanted to get them to as many as people particularly within in the first two weeks of launch.

SQ: I remember that actually. I remember starting to think about slow-carb dieting with Christmas dinner around the corner and it almost seemed like too much. Haha. One of the questions I’m actually most curious about, especially from where I’m at, most underclassmen – your freshmen, your sophomores – are subscribing to their university meal plans, which I honestly think are the biggest ripoffs in the world, but to parents, they’re reassuring.

TF: Yeah.

SQ: So I guess what I’m asking – how should a student maintain the more slow-carb diet things on a meal plan where you’re fed with things like pizza and carb-heavy fried chicken sandwiches all the time?

TF: Yeah, you can do it – it’s really pretty simple. Just avoid anything white (bread, pasta, etc.) and stick to your basic protein and vegetables. It shouldn’t be incredibly difficult and most of the people we polled were able to maintain slow-carb dieting in otherwise restrictive areas like an airport or college.

SQ: Sure, sure, I know an example for me, I’m on a fraternity meal plan and the biggest thing for me once I went slow-carb was the salad bar. Just got some low-carb, low-fat dressing and just ate more. The day’s protein on top of salad and no tater tots or french fries or any type of high-fat, high-volume crap, really. Fat’s not bad, but it’s the high-carb stuff that would be getting made because it’s en masse for 80 or 90 guys.

TF: Right and as you said, fat’s not always bad. I went through a series of blood tests after eating only grass-fed beef and almonds for 21 days straight and saw no negative results. However, the problem is when you combine high-fat with carbohydrates. That’s when you get into trouble and get negative side effects. But if you keep them separate, you won’t have too much of a problem at all.

SQ: Sure. I mentioned earlier in the last question about being in a fraternity and one of the things that fraternities are known for, maybe it’s the Animal House stereotype and maybe it’s true, but it’s the alcohol intake. One thing I always noticed with starting slow-carb was the exception of 2 glasses of red wine a day, where in college you’re looking more at your straight liquors like vodka or rum or beer, which is grain-based, obviously. So I guess what I’m saying is in an environment like college where beer pong is ubiquitous, in a Greek organization or not, how can one sustain a plan like 4HB with that in mind?

TF: A few things you can do. Assuming you’re of legal drinking age, obviously, you can’t do straight liquours, but you can do things like a NorCal margarita instead of a vodka soda. You can Google that for more info. NorCal margarita is popular among paleo diets, and you can simply limit it to one day a week, and seriously enjoy that on your off day. Beer just does not simply fit into the slow-carb diet anywhere because maltose in beer metabolizes faster than table sugar and sometimes faster than glucose itself. If you can imagine yourself eating 2 or 3 Krispy Kreme donuts every time you have a bottle of beer, that’s roughly the impact you’re having on fat gain. I think that’s no real exaggeration. So enjoy in moderation or do it as much as you want – on your off day.

SQ: The funny thing is at least here in Gainesville, they strategically placed Krispy Kreme right next to the midtown bars. So regardless of how many beers you consume, you’re probably getting another dozen donuts on top of that anyway.

TF: Oof, yeah.

SQ: I guess something I was thinking – and maybe this is more 4HWW than 4HB, but you’ve used the Pareto Principle – 80/20 – in both 4HWW and 4HB. I know you’ve put your thoughts on this in 4HWW with careers, but if you were a college administrator how would you employ Pareto in streamlining higher education?

TF: What do you mean by streamlining? Eliminating classes?

SQ: Kind of, I remember one of the main points I get from skimming 4HWW was kind of do nothing but the essential – the minimalist perspective. I was curious how you would employ that – eliminating classes would certainly be in line.

TF: I don’t have a great answer for you, unfortunately, but my answer is — I’ll answer it slightly different than you might expect.

SQ: Sounds good.

TF: A big mistake college students make is viewing college as simply for job preparation. College is for making you a well-rounded human being who is capable of perspective and empathy and self-education. So focusing just on the classes just that you think would help you get a job, whether in economics or otherwise, I think is a bad decision. I know millionaires and billionaires who have not gone to college and I think that it’s a real source of insecurity – although they won’t say that very often – and I think principally you want to develop your curiosity and your focus on what you’re most interested in and achievement in any one of those areas. I was an Asian Studies major and it hasn’t directly tied into what I’m doing now but I enjoyed my time in college and many people spend time wishing they were back in their college days. So I wouldn’t view it as a factory for manufacturing high-wage workers, necessarily. I don’t have a good answer for that unfortunately.

SQ: I feel like what you just said though is probably more what I actually wanted to hear that perhaps answering my original question. I didn’t want to put it as bluntly as “Tim’s advice on college” but that’s a good answer for that. One of the things I really enjoyed and one of the things that honestly made me take you more serious is your suggestion before the book really took off is your suggestion for readers to be skeptical. To say “Hey, if this isn’t something you don’t think is working, then be skeptical. I’m not the expert.” So what encouraged you to put out that kind of disclaimer when normal diet books claim to be the end-all, be-all?

TF: Primarily I viewed my job with this book to train intelligent self-experimenters and I have absolutely zero desire to be the guru on who my leadership is depended on – that’s exactly what I don’t want. I want my readers to become accustomed to asking questions. I want them to determine what works best for them. I don’t want to become a crunch on which people rely to make decisions. The goal is to make them completely independent so they can filter through the bullies of bad science. That’s why I recommend from the very outset to read the book critically and skeptically.

SQ: Got it. For most students, the only kitchen appliance they own is a microwave and maybe a blender. Can you kind of explain the way to eat a 4HB breakfast without a full kitchen? You explained lunch and dinner in the book.

TF: Easy way to do it. If the goal is fat loss, you’re looking for 30g of protein within 30 minutes of waking up. My dad did that – he went to 5lbs of fat loss per month to 18.75lbs of fat loss in his first four weeks of making that one change. That could be hard-boiled eggs, but it could just be easily do cold water, ice, and unflavored whey protein with some almond butter thrown in for flavor maybe and that would be your breakfast on the go. That’s the most realistic solution for most college students, who cook less than I do, and I don’t cook much. Beyond breakfast, I’m always eating out.

SQ: I really liked that about the book. I always found the problem for me is that I’m a social guy – I use food more for going out than actually eating out, so it was refreshing to see that this guy goes out 2-3 times a day and is able to maintain a very healthy lifestyle. I’m kind of heavy on fat loss, because I feel like that’s where I and most college students are concerned. But I guess a little bit into muscle gain too. I was talking to some fraternity brothers who weren’t familiar with anything really regarding this and were sucked in with conventional wisdom who recommended things like EC Stack and AMPED! and some popular brand-name supplements. I was curious just for your thoughts on the natural supplements versus the commercial, popular supplements and whether or not that worked.

TF: That would be a very long answer – let me answer just specifically about fat loss. The biggest problem with most popular supplements is they are strong stimulants that can cause problems ranging from adrenal fatigue to sinusitis and I used strong stimulants all throughout college for fat loss including ephedrine, caffeine and aspirin in combination and it caused a problem. Long-standing bouts of fatigue and other defects. So I would absolutely analyze the stimulant use for fat loss. The alternative I arrived at was something called PAGG – policosanol, alpha-lipoic acid, green tea extract, and garlic. In the right doses. The green tea is decaffeinated, so it’s a non-stimulant approach. For college students on a budget, realize you do not need any of these supplements. They will give you a 10 percent of an improvement, but if you follow the diet well, that just means that you might be able to reach your goal in 5 weeks instead of 4 without supplements. Not a big deal. You can save a lot of money by avoiding supplements in general.

SQ: Awesome. If anyone wants to find out more about supplements, the slow-carb diet, the female orgasm (which I artfully avoided), you can buy Tim’s book at Amazon or fourhourworkweek.com. Thanks Tim, it was a great time. Really enjoyed speaking with you.

TF: My pleasure. And if people want to see sample chapters also they can go to fourhourbody.com and video clips and photos of all the crazy shit I did to myself.

SQ: Thanks again, Tim. Appreciate it.

The post HackCollege Exclusive: Tim Ferriss’ Tips to Hack Your Body appeared first on Fit Man On Campus.

This summer, I subleased one of my friend’s apartments and so I was using her kitchen equipment and stuff to cook. However, as I began to cook more, I realized that there were several very important things missing. Say, for instance, a measuring cup. Or a pot with a lid. When using my kitchen at home, I took for granted things that my mother had collected over years and years of cooking. With this in mind, I thought it would be useful to make a quick list of things that I think are necessary to have in the kitchen if you are planning on feeding yourself.

• Silverware– This includes your basic set of fork, spoons, and knives, but make sure you also have some sharper knives for cutting meat or veggies.
• Plates (duh)
• Glasses (duh again)
• Pots with lids– Having the lids with pots makes for faster boiling water and sometimes recipes actually call for covered cooking (i.e. rice). Also, make sure you have a larger pot for when you are cooking larger things.
• Skillet with a lid– Lids with skillets aren’t always necessary, but I’ve already cooked things that needed to cook in a covered skillet
• Measuring cups– I use a Pyrex single measuring cup that measures up to two cups, but you could also buy a collection plastic measuring cups, each with different sizes.
• Measuring spoons
• Spatula– There are different kids of spatulas, so it depends on what you are planning on cooking. I’d recommend your basic plastic/metal spatula for everyone since you flip things on the stove or in the oven pretty regularly (chicken breasts, fish, etc). If you are baking things, a spatula with a rubber end is helpful to scrape batter out of a bowl
• Stirring Utensil– Get something to stir your stuff on the stove. I like to have a wooden spoon and a specialized spaghetti stirrer.
• Cookie Trays– Even if you’re not planning on baking cookies, trays are incredibly versatile and can be used for cooking lots of things, as long as you’re sure the juices aren’t going to overflow in the oven. If you’re cooking something larger, you’ll want to buy…
• Baking Pan– I bought Pyrex baking pans in two sizes to use for baking chicken, oven-baked macaroni and cheese, and brownies (om nom)
• Different Sized Bowls– You can use these as you mix ingredients together, and it’s a good idea to have several different sizes in case you need more or less room
• Cutting Board– Don’t hurt your counters with sharp knives
• Colander
• Whisk–  This is more of an optional thing, but I bake sometimes and since I don’t have the money to shell out for a beautiful mixer, I mix my brownies and cupcakes by hand

What I found in the kitchen I was using this summer was that even though it didn’t have a lot of things that I considered a necessity, it did have a bunch of stuff that I thought was absolutely useless. I didn’t need 50 spatulas. I didn’t need an olive oil jar. So my suggestion would buy what you immediately know you need and use instead of just buying everything in the kitchen department. Your kitchen will be much more organized and useful if you just buy what you need instead of buying what you think may be might use someday.

Clearly my list is biased, since this is what I use when I cook. For instance, many people include would include a crock pot, or wouldn’t include a baking pan. These are just things that I used nearly every week when I cooked. Hopefully this is helpful for you while you decide what things you need to get for your kitchen.

The post Kitchen Necessities for College Cooks appeared first on Fit Man On Campus.

Peanut butter is one of my favorite things to have in the house because it is a crucial building block to all sorts of great meal and snack ideas.  Spread it on toast, bread, crackers, or celery.  Dip apples or bananas in it for a healthy snack. Use it for the base of a Thai sauce for noodles or chicken.  If you want to keep on the nut butter flavor but want something a little different, I find that almond butter is just as (if not more) delicious and just as versatile.

Yogurt is a staple in my fridge.  It is a great addition to breakfast or an easy snack.  Add it to a smoothie to make a creamy and portable snack on the go.  Freeze it to make a cold treat to help you cool off in the summer heat.  Make a yogurt parfait by adding your favorite fruit and granola toppings.  There are so many varieties of yogurt these days that it is sure to please any palate.  And if you want to try something new, try Greek yogurt.

Fruit is always in my fridge simply because it is so portable and easy to eat.  Always keep staples like apples, oranges, bananas, and pears around in the fridge for a grab and go, no prep needed snack.  Naturally sweet, fruit can hold over a sugar craving while still be healthy for you.  Add bananas to smoothies or to peanut butter sandwiches.  Put a stick through a banana, cover it in chocolate sauce, and then freeze it for a delicious and relatively healthy snack.  Don’t just think of the staple fruits either – branch out to things like berries and apricots when they are in season and on sale.

Soup is a big staple in my cupboard and I probably eat it for lunch at least twice a week.  Soup is wonderful because it is cheap, often comes from a can, and takes little effort to prepare.  You can make soup better by adding more of your own vegetables, meat, and spices to it.  You can put it in a thermos and eat it on the go.  It is perfect for warming you up on a cold day or for comforting you when you get sick.  If you get something like cream of chicken or cream of mushroom, you can easily add it to chicken to create a quick and delicious meal.  You can even spice up ramen noodles with a little herb action (I suggest adding lemon grass and spinach to add flavor and a tad bit of nutrition).

Rice and pasta are two items that I always have a large supply and diverse variety of in my cupboards.  Both options are cheap, filing, and super versatile.  Rice can be flavored in so many different ways – use some sort of stock (like chicken or vegetable broth) instead of water to add instant flavor.  Add citrus juices and some garlic for a tropical flavored side dish.  Make brown rice for a healthier alternative to white rice.  Rice-a-Roni is cheap, delicious, and can easily be made in a microwave with just some butter and water.  Pasta comes in so many shapes and sizes these days that you are sure to find something you like.  Use a premade sauce like marinara or alfredo to make a quick and easy dinner.  Don’t be afraid to do some experimenting and make your own sauces to come up with a delicious meal – think of how impressed your date would be if you made a delicious dinner (and they won’t even know how cheap it is!).

What food staples are always around in your kitchen?  Do you have any favorite and cheap recipes to share?

The post 5 Food Staples for College Students appeared first on Fit Man On Campus.

Fact: eating late at night does not cause you to gain weight—the only number that matters here is the amount of calories you consume throughout the whole day. 500 extra calories at noon will have the exact same effect as 500 extra calories at midnight. But it’s the time between normal waking hours when many college students’ self-control seems to vanish and we begin to indulge in anything within reach.

Curbing your late night eating habits is not easy, but it’s comforting to know you don’t need to give them up entirely. In fact, if you’re staying up more than four hours past your dinnertime, then it’s perfectly normal for your stomach to start grumbling again in the middle of your cram session. There’s nothing wrong with preparing yourself a healthy snack at any time of the day if you actually need it. Let’s face it, though—you’re probably not finishing off a pint of Ben and Jerry’s or half of a family-sized bag of potato chips because you need to. The first step to controlling your midnight munchies is to identify why you are eating.

So the next time you’re about to dig into a slice of the deluxe meat pizza your friends just ordered at 2 A.M, stop and ask yourself what made you decide to eat. Is it the smell of the melting mozzarella and rich tomato sauce that is calling your name? Is it because everyone else is eating and you don’t want to be the only one to refuse and have to sit there awkwardly? Or is it because the last time you ate was dinner at 8:00 P.M. and you are starting to get hunger pangs again? If so, then have a slice, but don’t eat it mindlessly or try to multitask. Pay attention to when you feel full and stop eating after that.

Many times, however, you’ll find that you are eating for reasons other than hunger. Late night overeating is often related to boredom, stress, fatigue, habit, or as a part of socializing. Once you realize you are using food as a response to these situations, you can start looking for a healthier, calorie-free solution. If you are just used to mindlessly munching while studying, chewing sugar-free gum and drinking water or tea will give you the satisfaction of having something in your mouth. If you feel like you have to eat to be a part of a group, try to separate the concepts of socializing and eating—the two do not have to come hand in hand. Enjoy spending time with your friends rather than eating with them. No one will be bothered if you leave an extra slice of pizza for them! And if you’re mistaking fatigue for hunger, go to sleep!

Midnight munching is a hard habit to kick, but the process can be a lot easier if you are aware of why you are doing it. By using these steps to take control of your late night snacking, you can not only ward off the freshman fifteen but also develop healthier eating habits for life.

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Take those meals on the go! It’s a little hard to take a plate of eggs and bacon with you on your way to class, so here are some good, healthy breakfast ideas that you can eat in your busy schedule.

Fruit and Yogurt Smoothies

If you have a blender, this is a really tasty, healthy way to get started in the morning. All you really need is some of your favorite fruits and some yogurt. Most smoothies follow this basic recipe:

• 1 1/2 cups of fruit, fresh or frozen (bananas, blueberries, pinapple, mango, strawberries, raspberries, or whatever other fruit you have in mind)
• 3/4 cup of plain (or flavored, if you wish) yogurt
• 3/4 cup of juice (orange or apple juice works well)
• Optional: 2 tbsp of an add-in (milled flax seed, whey protein, antioxidant powder, etc)

The lovely part about this is that you can store an extra glass of leftover smoothie for tomorrow morning.

Breakfast Tacos

Breakfast tacos are a staple in the south. They’ve got everything you need, and it’s a way you can eat eggs on the go. Scrambling eggs takes less than five minutes and then you just scoop them into a heated-up taco (flour or corn, depending on your preference), and you’ve got yourself a basic breakfast taco.

If tortillas aren’t to your liking, you can always just make an egg sandwhich by putting your eggs between two piece of toast. Also delicious.

Granola Bars

You can always buy granola bars from your grocery or campus food store. They’re easy enough to deal with, although I’ve never been a huge fan of their flavor and tend to add lots of sugar. Wise Bread suggests using this chewy granola bar recipe with old fashioned rolled oats, dried fruit, and dark chocolate for a homemade granola bar with a great taste from home.

Zucchini or Banana Bread

There are not a lot of things that are better than a warm slice of zucchini or banana bread with just the smallest touch of butter. It is amazing. If you’re in the mood for something sweet and warm when you wake up in the morning, bake a loaf of your favorite bread and eat it all week. Chances are someone in your family has a traditional recipe for zucchini or banana bread, but if not, search around online for some recipes to test out.

Peanut Butter Toast

Whenever I have a big event going on during the day and I need to eat a big but quick breakfast, this is usually my go to choice. Peanut butter is a tasty protein choice that will keep you going through the day, and it takes all of about three minutes to make.

Also, if you are a fan of peanut butter, try my mother’s favorite use of it and put it on a banana. Plop a small scoop on the top, take a bite, and repeat.

Baggie o’ Cereal

This is how I survived most of college mornings. I kept a box of cereal in my room (much cheaper than buying those individual bowls of cereal they sell in the dining halls) and then filled a sandwhich bag up. I could eat it on my way to class or in class, if I was lucky enough to have professors who didn’t care. This isn’t ideal for most normal people who actually like milk on their cereal, but take a bottle of milk from the dining hall with you, and it works for a quick, easy breakfast.

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Cooking is a difficult thing. There’s fire, and most importantly, it takes work and time, two commodities that college students don’t want to spare. Unfortunately eating campus food and pizza isn’t a good idea if your a fan of your intestinal track. With that said, here is some food advice that can keep you fed, keep your wallet full, and keep your dorm from burning down in a bacon-smelling fire.

Eggs

Which came first, the chicken or the egg? Well if you’re starting to cook, start with the eggs. It’s hard to screw up, and you have variety to work with, plus theres an automatic out. Did you screw up that omelet, that sunny-side-up attempt or something? Mash it up. Scrambled eggs! Perfect.

Cheap, protein, quick and healthy enough, eggs can be eaten for any meal and are a staple of any collegiate diet.

Frozen Veggie Burgers

See, this is a smart pick. For the veggie folk, these are all they have for hamburgers. Let’s have a moment of silence for them.

Okay. Making fun of vegetarians aside, veggie burgers have one- and only one- advantage for hamburgers. They are a breeze in college. You can throw them in a microwave with cheese and top with barbecue sauce and pretend it’s a hamburger. Or better yet, you can put them in a skillet with oil to cook them better. Then you have practice cooking and you don’t have to worry about salmonella or anything. You get food. Not bad.

Yogurt, Hummus, etc

Okay, so this isn’t cooking, really. But that’s exactly it. You don’t want to be cooking all the time, and so any of the easy alternatives- yogurts, hummus, cold-cuts and peanut butter- have got to be stocked at all times. Rotate them so you aren’t sick of them and you can really stretch out your cooking needs.

Pasta

Oh Pasta. You know this one already, or you should at least. Macaroni and cheese is a classic and for good reason. But you can mix this up fairly well and easily. For example, grocery stores often sell fancier pre-made pasta. It’s pretty cheap, maybe four or five dollars, and it’s as easy to cook as mac and cheese. And for the extra few bucks, you’re eating real food for the same effort. Nice deal.

A Really Impressive Meal with More Impressive Friends

This is the biggest trick of the trade. You can’t cook. That’s fine. But maybe your friends do.

Suggest something easy, casual. Hamburgers, fries, salmon, whatever. Roll by with a six-pack or a bottle of wine, or, on a lower budget, offer to buy the potatoes. Mention how you’ll help them cook.

See, this is the best plan. You get to hang with your friends, learn to cook, and still have a much, much better meal than eggs. It’s cheaper than a restaurant and easier than cooking yourself, and a secret of the trade? Bringing a six-pack means you can have two of those beers yourself. It’s just a win win.

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There are a hundred ways to reach the same destination, but how do you maximize your workouts, week after week, session after session? Over time, your workout motivation and intensity can suffer if you’re not in tune with what your body needs to progress. To successfully keep your training on the up and up, there’s a number of factors to keep into consideration including your training, diet and lifestyle.

Optimize Your Nutrition

1. Hydrate

Drinking enough water will not only improve your energy, but water is necessary to keep the cartilage of your joints hydrated. If they’re not you’ll increase inflammation, which can lead to arthritis. Not to mention joint pain will keep you from performing at your best.

2. Supplement with caffeine

Caffeine can have significant mental and physical effects on a person. In one study by The Journal of Sports Medicine and Physical Fitness caffeine showed improvement in sprinter’s speed. Additionally, The Journal Of Strength and Conditioning Researchfound that caffeine ingestion enhances short-term performance and may favorably change the mood state response to exercise compared to a placebo. Caffeine supplements can affect people differently, but is safe and can add an edge to your workout if you respond favorably. However, to avoid possible dependency, cycle yourself on and off the supplements every couple weeks.muscle recovery and keep you fresh for the next day of training.

Warm Up Properly

Nobody really likes to “warm up.” However, a good warm-up will keep you healthy and prepare you for intense activity. There’s a number of important factors in developing a sound warm-up. Focusing on the following three areas will have the greatest impact in improving your health and performance.

4. Work on your soft tissue restrictions

In order for you to improve movement quality it’s crucial that you take the time to perform self-massage (myofascial release) before your training session. In doing so, the mobility drills and weight-bearing exercises have a better chance of changing the orientation of your tissue which will improve your posture and movement quality. You can work with a foam roller, PVC pipe, lacrosse/tennis ball, and/or massage stick for 5-10 minutes throughout the entire body.

5. Work on the mobility in the ankles, hips and upper back/shoulders

A solid warm-up should do more than just raise your core temperature, it’s the opportune time to work on any movement issues you have. Most common issues seen by trainers are at the ankle, hip, upper back and shoulder joints, and without proper mobility in these areas you’ll not be able to move in the desired range of motion. Make sure your warm-up includes mobility drills for each of these areas. Adequate mobility not only keeps you healthy but helps you to move more efficiently. When you move efficiently, you will create more power and move more weight. Not to mention stay pain free.

For other ways to crush your workouts, go to mensfitness.com

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FOOD RATING KEY

A = Eat as often as you like
B = Eat every day, in moderation
C = Eat once a week
D = Limit your intake
F = Public health hazard–be afraid, be very afraid

BREAKFAST

JUICE
In large amounts, your body OD’s on the natural and added sugar in juice, storing it as fat instead of burning it as energy (as it would normally when you eat whole fruit). Rating: D

BAGELS
There are two sides to every bagel, and each of them represents one portion. Keep that in mind, and it’s OK to indulge your carb cravings. Unless you work out in the morning. In that case, eat both halves to refill depleted energy stores. Rating: B

MARGARINE
It’s packed with trans-fatty acids that can raise cholesterol levels. Stick with butter or a trans-fat-free option such as Smart Beat instead. Rating: D

BANANAS
Call it the morning-after fruit: Bananas help to restore the potassium that drunken, dehydrated cells need to fight a hangover. Rating: A

CITRUS FRUITS
Eat oranges and grapefruits, and someday your knees and elbows will thank you. Vitamin C-rich diets appear to lower the risk of some degenerative joint conditions. Rating: A

EGGS
Research shows you need about 6 grams of essential amino acids before or after your workout to maximize muscle growth. Which is perfect since that’s about the amount you’ll find in two large eggs. Rating: B

WHEAT GERM
Toss a scoop in yogurt, smoothies, or cereal: Because it’s loaded with vitamin E, wheat germ helps to repair the damage to your muscle cells caused by intense exercise, allowing your body to recover faster. Rating: B

BACON
Leave regular bacon to the diner crowd. Pick Canadian instead; it has twice the protein and half the fat. Make the switch and you can bump bacon’s grade up to a B. Rating: C

COFFEE
Go ahead, pour yourself a cup. The latest data shows that plain coffee may reduce diabetes risk and enhance power and endurance in well-trained athletes. Rating: B

HIGH FIBER CEREALS
Studies show that guys who eat bran cereal frequently are happier, more alert, and have greater energy levels than guys who don’t. Oatmeal is just as powerful, drastically increasing the supply of fuel to working muscles. Rating for both: A

KIDS’ CEREALS
Some brands are made up of nearly 45% sugar. If your favorite box has a comic on the back, check the nutrition label stat! If there are 8 g of sugar or fewer per serving, you’re fine. Otherwise, it’s time to terminate that tiger. Rating: C

To see the ratings for lunch and dinner foods go to mensfitness.com

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Even if you’ve followed a strict fitness and diet regimen for weeks, everyone gets hit with sudden food cravings. Whether you’re a victim of late-night salt urges or post-workout sugar pangs, you don’t have to destroy your progress by giving in. We offer you healthier alternatives to some of your favorite guilty snacks. Remember, moderation is key, but when you need to satisfy your hunger, don’t start shoveling your face with potato chips and cake—try one of these instead.

SALTY SINNERS

YOU WANT POTATO CHIPS: Just 1 oz. of kettle cooked potato chips (approximately 15 chips) have 150 calories and 9 grams of fat. A standard bag of chips is 8 oz., so it’s easy to let a chip binge get out of control. TRY INSTEAD:

• Baked potato chips are, in moderation, a decent alternative to fried or kettle-cooked chips. With 120 calories per ounce, the calorie content is comparable, but they only have 4.5 grams of fat.
• 1 oz. of air-popped popcorn kernels, which pops up to over 3 cups, has just 110 calories, 1.3 grams of fat and has 4 grams of fiber.
• While nuts and seeds (almonds, peanuts, soy, sunflower seeds, cashews) are calorie-dense—they contain between 120 and 190 calories per ounce—they’re high in fiber and good fats, and will also make you feel fuller, longer than starchy chips.
• Another way to satisfy a salt craving is with briny foods like olives, low-sodium dill pickles, sauerkraut and kimchi, a Korean spicy pickled cabbage dish. Six olives have just 20 calories and 1.5 grams of fat, pickles have zero calories, while sauerkrat and kimchi have under 15 calories per 2-oz. serving.
• Seaweed snacks are a good alternative to chips if you want a crunch without any guilt. A 6-oz. package has just 30 calories.
• Rice snacks have just 38 calories and 1.5 grams of fat per serving.
• Pita chips, while also comparable in calories (110 per ounce), have just 3.5 grams of fat.

YOU WANT FRENCH FRIES or ONION RINGS: One small order of McDonald’s french fries (2.5 oz.) has 230 calories and a whopping 11 grams of fat. A small order of Burger King onion rings (approximately 2 oz.) has 180 calories and 9 grams of fat. TRY INSTEAD:

• One cup of edamame (boil shelled or unshelled for 3–5 mins and sprinkle with sea salt) has 189 calories and 8 grams of fat, but it’s packed with 8 grams of fiber and 17 grams of protein.
• Opting for a traditional baked potato (or microwaved: slit potato lengthwise three times and cook on high for 10–15, depending on size) instead of fried, will give you 161 calories, less than a gram of fat and 4 grams of fiber.
• Another option is to snack on multigrain flatbread or pita bread with your choice of hummus or Greek yogurt spread. Both have approximately 25 calories per tablespoon.

To find other alternatives to unhealthy snacks, visit mensfitness.com

The post Healthy Alternatives No Matter What You’re Craving appeared first on Fit Man On Campus.

Give your body the fuel it needs when it comes time to max out

I’ve been training hard, and I want to go for new personal records on the bench press, squat, and deadlift over the course of a week. How should I eat to give myself the best chance of beating my old numbers? —Mike S., Long Branch, NJ

I’ve been writing lifters’ diets for years, but to make sure you get the best information possible, I consulted some of the strongest men in the world to answer this question. Jo Jordan, Vincent Dizenzo, and Brian Carroll are elite powerlifters who all bench around 800 pounds and squat 1,200, so they know how to eat when it comes time to max out.

Their basic strategy: increase their carb intake the night before testing a big lift, and use supplementation. Increasing your carbs is essential for hitting huge personal records. Your body uses carbs for energy. If you don’t have enough stored, you can’t hoist the heaviest possible weights. However, you don’t need to carb load for days like some athletes do. Your body will use what it consumed a few hours earlier for fuel.

Eat a carb-heavy meal the night before training, along with some protein and healthy fat. The day of, eat most of your carbs shortly before the workout, during, and right afterward. Aim for 2.5 grams of carbs per pound of body weight that day, and one gram of protein per pound. Eating any more carbs than this may cause you to feel “carb drunk” and sluggish during the workout. If you feel that isn’t enough carbs, you can increase the load by 0.5 grams per pound. (On off days between max-out sessions, reduce your carb intake by 15% to 20%.) During training, start drinking a shake containing carbs, protein, BCAAs, and glutamine, and finish it afterward.

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