If you’re a college or University student, you could easily become the victim of the Freshman 15, even if you’re a skinny guy! The Freshman 15 is the popular phenomenon that refers to weight gain that’s a direct result of college life.And it’s not JUST common to females, so listen up if you’re a male.As a Personal Trainer near a local University and college I consulted with dozens of frustrated guys destroying their freshmen year by packing on dozens of pounds of fat – instead of muscle!
In a moment I’ll share the EXACT 6 REASONS you have no reason not to gain muscle, instead of fat, while in college (or even high school).
Avoid The Freshmen 15 & Gain 15 Pounds Of Muscle Instead
I have witnessed dozens of skinny guys develop the “Skinny-Fat Syndrome” which is a instant turn off to all the gorgeous girls on campus. And I’ve witnessed dozens of fat guys LITERALLY became the wide student body which is equally bad!
I know how University is from personal experience.
I spent four years on one of the craziest campuses in North America – University of Western Ontario and even lived in Saugeen-Maitland hall which is ranked the number two party residence in North America by David Letterman! Trust me, it lived up to it’s name.
I know all about dime drafts, dollar shots, late-night pizza, 10-cent wings, buffet-style cafeterias, junk-food powered study sessions, and a jam-packed schedule that leaves you little time to exercise, and drinking games until the wee hours of the morning.
I’ve met so many guys who screw up their metabolisms and turn their six-packs into kegs within just months of this dramatic lifestyle change.
So what are you supposed to do?
Reality is, you’re not destined to become another “Freshman 15” statistic.
College Lifestyle Can Be PERFECT For Gaining Slabs Of Quality Muscle To Your Physique
Think about it. Here are six REASONS you’re guaranteed to succeed.
1. You’re young and have more muscle-building testosterone coursing through your body than any other time of your life.
2. You likely have access to an all-you-can-eat cafeteria to fuel your body with sufficient calories and the critical macronutrients: carbs, protein and fat. Beer is not one of the college macronutrients :)
3. You likely have access to a world-class weight room on campus with the best equipment and you don’t have to pay for your gym membership since it’s probably factored into your tuition.
4. You’re surrounded by a steady presence of beautiful women that are easy on the eyes and checking you out just as much as you’re checking them out. If that doesn’t motivate you then I don’t know what does! Western had the 3-Second Rule.” You’re guaranteed to see a good looking girl every three seconds!
5. You have a pre-set routine so this is an excellent opportunity to schedule your workouts into your time-table just like you schedule your classes. And if you’re in a program with over 30 hours a week, that’s even better because you’ll be FORCED to make better use of your time.
6. You have the opportunity to be “The Guy” who stands out on campus. Most guys waste away their college days on boozing and partying but too much of a good thing can be damaging to your body and life. It’s more rewarding to wake up and see a top-notch body in the mirror, rather than a pot-belly and blood shot eyes.
I gained 41 pounds of muscle while working a full-time job and only having a few of those reasons as an edge. Are you going to take advantage or waste away the days of your prime?
So while you’re gaining another 15 credits, you have no excuse not to gain your first or next 15 pounds of quality muscle mass to your report card.
Introduction To Learning How To Gain Muscle Mass
Your body is in a constant battle between anabolic and catabolic states. Gaining muscle requires you to be anabolic – when your body has the fuel it needs to build complex molecules necessary for growth, maintenance and repair of muscle tissue.
On the flip side, catabolism causes that tissue to break down as a result of being in a negative caloric balance (burning more calories than you consume) and/or the exercise-induced release of cortisol, a muscle destroying hormone. Think of a catabolic state as your Friday 8 a.m. Biology class: it’s the last place you want to be.
Creating an anabolic environment through proper weight training and nutrition is the only way to promote muscle growth and prevent breakdown. Learning how to gain muscle comes down consuming more calories than you burn on a daily basis. if you fall into a negative balance, your body will kick into conservation mode and muscle growth will come to a screeching halt.
How Many Calories To Consume To Gain Muscle Mass
Aim to consume 18-22 calories per pound of bodyweight every day (3,600 – 3,740 calories for a 170-pound guy). When you consume these calories is equally important. Simply eating 3,600 calories of pizza in one sitting won’t cut it. To gain quality muscle mass you need to eat every 3-4 hours for at least 5-6 meals a day.
Muscle Building Nutrients 101
While infusing adequate calories is one task, infusing quality calories is even more important. Here’s a briefing of the top three muscle building nutrients: carbs, proteins and fats. We’ll touch on the fourth college food group – beer- in a moment.
Carbs To Gain Muscle Mass
Carbs have been under attack for years, but the truth is: carbs provide energy required to fuel through daily tasks and survive intense workouts. If you pass the carbs, you risk being able to train intensely. Also, carbs spare muscle protein from being broken down for energy and switch insulin release in the body, assisting in the shuttling of amino acids into muscle cells. But this does not mean you can pig out on bagels and muffins. Don’t forget, the body stores excess carbs right around your gut.
Aim to consume 2-2.2.5 grams of muscle building carbs per pound of bodyweight per day (340-425 grams for a 170-pound male). Select quality carbs like beans, brown rice, oatmeal, fruits, veggies and whole grain bread because your body processes them more gradually, which allows a more sustainable stream of energy for your body.
Cut the baked goods, friend food, sodas, juice, chips, candy, and white bread from your dietary syllabus. The only time these carbs can be consumed with minimal damage are after a hard workout (along with protein of course) to help replenish glycogen stores.
Fats To Gain Muscle Mass
Surprisingly, cutting fat is not a smart choice when striving to gain muscle mass. Fats support production and maintenance of testosterone – the king muscle building hormone – and is required to absorb fat-soluble vitamins, helps stabilize blood-sugar levels and can be burned as energy. In addition, “good” fats” such as monounsaturated and omega-3-fatty acids possess an anit-inflmmatory effect (a must have for intense workouts) and can help reduce bodyfat.
Aim for a moderate intake of about 25-30% of total daily calories, or 100-120 grams for a 170-pounder. Your top picks of good fats come from avocados, canola oil, nuts (almonds, cashews, macadamias, pecans and pistachios), olive oil and peanut butter. Top sources of omega-3s are fatty fish (salmon, sardines, trout and tuna), flaxseed, walnuts and fish-0il supplements.
Proteins To Gain Muscle Mass
Last by not least, the most crucial muscle gaining nutrient for construction and repair of muscle tissue, protein earns the top honors due to the chemical element nitrogen. To stay anabolic and gain major muscle mass, you need a positive nitrogen balance. To avoid having your nitrogen levels fall into the red, consume at least 1 gram of protein per pound of bodyweight per day. Strive to consume whole protein sources – a food that contains all the essential amino acids such as chicken, eggs, fish, lean beef, low-fat dairy, turkey or protein powder – at every meal.
The 4th College Food Group – Booze
Unfortunately, booze in college results in more harm than good. Aside from booze contributing to date rape, DUIs, alcohol poisoning, knocking a girl up, draining your bank account, hitting the booze also stunts your muscle gains. Here are the cold-filtered facts:
Muscle protein synthesis: Aside from slowing your mental faculties, clouding your judgement and possibly making you an young father, drinking has been shown to slam the breaks on muscle growth. Research has shown it can slow muscle-gaining by as much as 22% and decreases the power output of fast-twitch muscle fibers, which are required for high intensity weight training.
Hormones: More research shows that alcohol consumption decreases testosterone levels by as much as 70% and even worst, can spike cortisol levels for up to 24-hours, which will wipe any efforts to gain muscle mass. Excessive drinking will also impair your sexual performance and your ability to get it up.
Sleep: Lastly, and most importantly, alcohol can disturb your sleep patterns and missing out on high quality sleep is a bodybuilders worst nightmare. While you sleep your body’s growth-hormone production peaks, building and repairing muscle tissue and regulating fat metabolism. To maximize your muscle gains, 7-9 hours of sleep is in order.
College is an amazing time of your life – one of my most memorable – and there is nothing wrong with enjoying yourself. But too much of a good thing can be bad for you body and bad for your physique. If you plan to drink, do it in moderation. It’s more rewarding to wake up in the morning to see a top notch physique in the mirror instead of waking up with a beer gut and blood shot eyes.
Need a KILLER muscle-routine to kick off September?
If you’re looking to kick-start September with a step-by-step muscle-building that includes exclusive coaching by me, check out Maximize Your Muscle Monthly Series. I want you to start the school year off right by establishing a solid weight-training program fueled by a eating plan designed to build rock-solid muscle mass and keep your metabolism soaring and energy high enough for all the dates you’re going on.
Trust me, your college days ARE the best years of your life. Don’t let them pass you by.
Train hard and be “that guy” who stands out!
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelMonteFitness.comHe specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain foundat VinceDelMonteFitness.comHe specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. A world famous fitness coach and author, Vince DelMonte is known as the top “Skinny Guy” expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements.Vince is a national competing fitness model champion, the most sought out fitness coach in his area, a regular contributor to Men’s Fitness magazine and the author of the world’s top muscle building course for hardgainers, No Nonsense Muscle Building. You can get more information at VinceDelMonteFitness.com