21 Year Old Guy Worried About His Physique - I need some suggestions please!

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Indigo88

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Hi.

Well I'm a Male, 21 years old. I'm 20-30 pounds overweight. I've had issues with drugs/alcohol, but I've been sober for a year and a half or so. So I have a compulsive behavior when it comes to food now that I don't drink or do drugs. It seems like I have used food as a new addiction instead of drugs and alcohol. I would say that it's not like if I run out of control and eat a lot. I only eat 3 times a day, but sometimes I eat just too much at lunch or at dinner.

I'm in college so I go to the Cafeteria, just because it's more convenient to go to the cafeteria rather than make my own food, because I need time to study, go to class, etc. So it's hard to go to the cafeteria and you see all the "greasy food" like pizza, fried chicken patties, pasta, fried chicken, cheese curds, etc and I just go for it. For example last night I ate a basket of fried chicken with fries and a basket of cheese curds. The day before I ate at lunch sesame chicken (which I'm sure it's not healthy it's fried or something), 1 egg roll, soy sauce, 2 big slices of pizza... sometimes I just order a Large pizza for myself and eat it all.

Once in a while I do eat healthy, there is always a salad bar, soup bar, healthy wraps, most of the time there is a healthy Entree (main course). But my weak spot if looking at the FRIED-GOOD-TASTING-FOOD it just calls me to get it... any suggestions for this compulsive behavior?

Being overweight makes me feel bad about myself. I'd feel much better about myself if I wasn't, I would be more confident with girls, etc...

Last semester I was exercising 5 times/week. I was running 40 minutes each day. This semester I have rarely went to the Gym mostly because of studying, and I've been a lil bit of a slacker...

So I'd appreciate any suggestions thanks..
 
I'm no expert, but I think I can offer some advice.

I'm turning 21 tomorrow and I know what it's like to be too busy to exercise. The thing is, I was only telling myself that because of the schedule I was stuck in. So what I did is, I started organizing my school schedules and work schedules at the beginning of each semester to maximize the amount of time I could spend at the gym. Sometimes, it's being stuck in a routine that makes you think you can't do something.

I've also found that working out consistenly (not making up excuses not to go to the gym every 2 or 3 sessions) makes you feel more in control. It's also a big help in controlling my eating habits. I tell myself that all the effort I put into the gym is useless if I don't follow-up on it with healthy eating! :)
 
Write down the top 5 things you want from life.

When I ask this of my clients, the list of answers usually includes financial security, love, a good job, family and friends, and HEALTH.

Unfortunately, the vast majority of the time, most aren't doing a damn thing to contribute to improving their health.

I ask you, what good is anything in life if you don't have your health?

People know taking care of their health is important, but I don't think they spend enough time putting things into perspective. You study a lot. So what is your major? And would the job you land from good grades mean a whole heck of a lot to you if you were fat and unhealthy while working? Probably not.

I graduated from college a few years ago. I had an awesome social life at the time, which I would kill to go back to. I graduated in 4 years with 2 degrees and one minor. None easy. One in economics, one in finance, and a minor in business management. I also had a job.

At that time, I can also say that I was also healthier than I have ever been in my life. I did away with the caf food. Instead, I grocery shopped each week and cooked my own food. I am not saying you must ditch the caf food, but start making better decisions.

If you want to lose weight, it is going to take consistent effort. And that effort doesn't only include exercise, but also food control. You have an addictive personality. I would say I do as well. But control your addictions. Spend time thinking about your self talk. What are you continually saying to yourself and thinking. I bet it is a lot of negative stuff. Like, "I have so much studying to do." Or, "This one slice of pizza is not going to hurt me."

Negative self talk doesn't have to be in the form of depression. It can simply be thoughts that oppose what your TRULY want.

I could write a book on this subject as well as another book on exercise and yet another on nutrition.

I am not trying to bombard you. I simply want you to think a little. It is on you to decide to take control.
 
Welcome to the site and congrats on getting control over the drugs and alcohol. No small feat so you should be proud of yourself.

I'm convinced that fast food joints and school cafeterias sell the fried foods just to fatten us all up! They know that it tastes flippin' awesome, costs them next to nothing to make, and that we'll all just line up like little sheep to the slaughter and shovel it down our throats because of time constraints.

That said...use the force luke! Ok, that was my best darth vadar impression, in case you couldn't tell. But seriously. That same will power that you used to rid yourself of drugs and alcohol is what you need now to save yourself from the fried food phenomenon. Dig deep, find it again and use it---you are exceptionally strong if you've beaten the addictive nature of alcohol so you can do it. Say no to fried food. You can do it!

On a rather gross side note, have you ever smelled the grease that they cook all this crap in---do it once and you'll probably be turned off of fast food forever. It's freakin' nasty.
 
Steve and Nekurahn,

Thanks for your input. Steve I'm studying Business, somewhat similar to what you studied. I've canalized some of my addiction to studying, I do it a lot. I'd like to canalize some of it to exercising and doing healthy activities.

Regarding the food. I'd be more than happy to try and grocery shop, BUT, I really don't think I have the time to cook, I'm not a good cook either, and I hate cleaning up in the kitchen.. it's always a mess!!! Do you have like some easy recipes I could try out? During the summer the CAF will be closed so I'll have to cook myself, but I wont have such big of a school load...

Another thing... I looked at your pictures... and... I'm not gay man, don't get me wrong, but I'd love to have a body like yours.. hahaha... thx man!
 
Indigo said:
Steve and Nekurahn,

Thanks for your input. Steve I'm studying Business, somewhat similar to what you studied. I've canalized some of my addiction to studying, I do it a lot. I'd like to canalize some of it to exercising and doing healthy activities.

Regarding the food. I'd be more than happy to try and grocery shop, BUT, I really don't think I have the time to cook, I'm not a good cook either, and I hate cleaning up in the kitchen.. it's always a mess!!! Do you have like some easy recipes I could try out? During the summer the CAF will be closed so I'll have to cook myself, but I wont have such big of a school load...

Another thing... I looked at your pictures... and... I'm not gay man, don't get me wrong, but I'd love to have a body like yours.. hahaha... thx man!
Click to expand...

Thanks for the kind words.

Easy recipes? Nope, haha. I am the wrong person to ask. I stopped caring about what my food tastes like a long time ago. Don't get me wrong, I enjoy the occasional cheat meal out.

But during the week, and for the last 4 years of my life, I eat for my goals 99% of the time. And with my crazy schedule, that does not give me the freedom to worry myself with what my food tastes like.

You can certainly eat perfectly and have great food while you do it. I am just not one of those that devotes the time and energy to caring. I actually like the boring foods that I eat. :)

I will also add: Years ago, I was extremely thin.... when I was young. I hated it. Especially once 6 and 7 grade rolled around and the boys started growing. I was always the scrawny one. I hated it so much that I promised myself that I would always push myself to improve my physique. Nothing stood in my way.

After time, I realized there was so much more that comes from living this lifestyle than simply "looking good."

I must say, it was the best decision I ever made. I never looked back.

This lifestyle has brought ONLY good things into my life. I love the way I look. I love the way I feel. I love knowing how my body works. I love knowing I took control of my life. The dedication and desire carried over to so many other aspects of my life.

I tell you this because, if you really want to make a difference in the way you look and feel..... you must totally embrace the lifestyle.

Make the time, because I promise the investment is worth it.
 
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Indigo said:
Steve,

so what do you usually eat?
Click to expand...

I eat 6-7 meals per day. That is mainly b/c I have to squeeze in so many cals in order to gain weight.

The foods that I eat include chicken breast, turkey breast, pork tenderloin, lean beef, lean cuts of steak, fish, rice, oatmeal, sweat potatos, nuts, oils, protein powder, tons of veggies and fruits, cheese, pasta, bagels, yogurt. The list goes on and on. I have a pretty wide spectrum of foods that I include in my plan.
 
Steve,

Do you think that the following meal plan is healthy for loosing weight?

Breakfast: Post Raisin Bran

Lunch: Healthy Wrap, Bowl of Soup + Main Course (Pasta, Meat, Scrambled Eggs, whatever there is in the Cafeteria)

Dinner: Kellogs Corn Flakes

Both Breakfast and Dinner with Lactose Free-Skim Milk

Let me know what you think about it.


Thanks
 
Indigo said:
Steve,

Do you think that the following meal plan is healthy for loosing weight?

Breakfast: Post Raisin Bran

Lunch: Healthy Wrap, Bowl of Soup + Main Course (Pasta, Meat, Scrambled Eggs, whatever there is in the Cafeteria)

Dinner: Kellogs Corn Flakes

Both Breakfast and Dinner with Lactose Free-Skim Milk

Let me know what you think about it.


Thanks
Click to expand...

No.

First, you can lose weight without eating "healthy". Losing weight is simply about energy balance. If you are taking in less calories of ANYTHING then you are expending each day, you will lose weight. Put differently, if you burn off more energy through activity than you consume through food, you will lose weight.

So you need to figure out your calories. I recommend something like .

Secondly, your food choices are not so great. Where are the fruits and veggies?

I can tell you right now that you are not getting in enough protein and good fats..... both the most important components of any nutrition plan.
 
Wow, that's more complicated than what I thought.. hahaha... how do I measure everything exactly? Do I have too? I've read that you have to count your calories exactly just to make sure you are eating the right amount...

Do you know of any directories were I can find a local nutritionist... I live in Bemidji, Minnesota..

Thanks again Steve.
 
It really isn't all that complicated and you don't really need to see a nutritionist.

I recommend taking one step at a time. Mabye go out and buy a digital food scale. You can get one for a relatively cheap price. And get your measuring cups of course. Measuring food is easy.

Then start using something like fitday.com. I actually don't use any websites. I use excel and create my own spreadsheets.

If you REALLY don't feel like developing your own nutrition plan, then you certainly could go to a nutritionist or hire a good trainer, or something along those lines.

To find a nutritionist, you can check out eatright.org
 
Steve said:
Write down the top 5 things you want from life.
Click to expand...

i agree! That is a great idea that i have never tried myself but it sounds like something that would work. i do not have an addiction to food my problem is just not exercising so i dont really have much advice to give about that. i will say that i Applaud you for getting sober. i know its not an easy thing to realize you have a problem with let alone fix the problem so congrats!

try writing the 5 things you want from life, and i would suggest that you try to be pretty specific. like dont say "i want to be healthier" say "i want to be healthier (or healthy) so i can live to see my grandchildren graduate from college" i know that may be a bad example for you, but hopefully you get the idea of what i mean. when you are to broad with things like this it makes it really hard to keep that goal in mind when you are at a hard point in your life/workout/diet whatever it may be.

anyway i have let my hands get away from me and am rambling so let me know how things are going. i would like to get a group of friend here so they kind of become my go to people when i am having troubles. Good Luck!
 
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