Hi, my name is Chris
currently pursuing higher education.
i know what without a proper diet it's quite impossible for body build without a proper diet
here's my dilemma, my university's canteens or cafes are offering unhealthy food, oily greasy and salty etc
what should i get for my diet if i want to train my body figure?
there's a c-mart superstore nearby offering almost all basic necessity
what is your plan back in university days where food choices are limited?

I'm an active swimmer and often go to the gym
my height is 183cm and weight is 85kg

Sat/Sun prepare your 1Kg~2Kg of meat (i prepare chicken breast). Prepare your salad/vegetables also. Throw all this in the freezer, this is 1 week supply.

Every morning wake up cook rice and eggs. Take out former stuff from freezer make warm, tapau with the rice and eggs and eat for half day. Dinner come home cook.

i live in a hostel in local malaysia university
there is no kitchen and refrigerator

buy a mini fridge, electronic cooker and a pan

problem solved

U will have to cook and measure what u eat if u wanna get anywhere.

i got some idea
i can get packs of 10x4 dutch lady low fat milk, some oats cereal and eggs in the morning
for lunch there is a chinese nais campur which provide quite a range of mutton chicken and fish
but before workout i have no idea what to eat as well as for dinner

before workout have a cup of black coffee and a banana. for dinner make that same as your lunch

grilled everything

and roasted everything

i assume your canteen sells chicken rice ? and arabic / mamak food

sure got grilled chicken or roasted chicken

Since you are in such a predicament that you can't cook and store food,

1) Protein Powders - All you need is water and a water bottle.
2) Bread and canned tuna - No elaboration needed
3) Oatmeal - Hot Water and voila ! Heck you can even add into your protein powder
4) Canned food (Baked beans) - Buy a pack of white rice from mamak/chinese stall/malays tall and add your baked beans
5) Learn to estimate macros. Using your palm/hand/fist to guestimate.

Flexible dieting is about being flexible with your food intake. Have 50-70% of your calories/macros tracked via options above and the rest of it just eat out. Portion control - eyeball your food - use your hands to guestimate. Being flexible with your food intake doesn't only mean having zero food choice restrictions, it also means to be flexible with the way you track them and how much you take in. What's the point of following flexible dieting if you restrict yourself so much on following your set macros and you end up only eating from home?

Bodybuilding/Powerlifting/Lifting in general is a long term thing, as long as you don't splurge on your food intake and have it somewhat tracked, you should be good to go.

Don't take my tone wrongly in the reply above, I'm just trying to make a point. Chances are it'll come out differently from how I intended it to be.

This post has been edited by razorboy: Nov 20 2014, 09:15 AM

no it's good to have your advice, i do take it seriously

spaghetti, eggs, dairy, oats, your preferred protein.. prepare your own. If you eat out, it'll be difficult for you to calculate your intake. Oh, don't forget your fruits and vegetables.

And you don't need to eat bland salad or steam chicken breasts everyday.. buy your spices to flavor up your meals to make it more delicious..

ah geez..... in that case, buy your preferred whey, stock up oats, muesli and those cereal with nuts in them. I usually just weight everything in a bowl and add water. Main flavor is from the whey protein.

For your meals from the canteen, not much you can do other than eyeballing the amount. But you can't really calculate properly without knowing the preparation methods or what ingredients are used.

If you're an ectomorph then it's probably okay. If not, then it'll be very difficult to gauge your intake.