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Looking at your diet, it looks like you're not getting enough protein. I read in order to add muscle you need 1.5 times your bodyweight of protein, which for me would be over 200 grams of protein, how can I do this.
Actually, it's 1.5-2 times your body weight in kilograms. (1 KG=2.20462262lbs) So for me, at 135, I divide 135 by 2.204, then mulitply it by 1.5 or 2 which gives me an ideal range of 91-122g of protein per day. I typically get between 115-130, so I'm on the high end.
I'm with you on the bloating after working out... but it usually goes away within an hour or so, but even if it took longer, I'd still work out because, having recovered from an eating disorder in the past year, I am still struggling with the ability to "allow" myself to eat, and working out helps me feel "justified."
Here's a typical day for me:
Breakfast (if eaten more than 1.5 hrs before working out) - 1/2 cup uncooked Oat Bran made with 1.25cups lite soymilk, 2tsp brown sugar and a generous sprinkle of cinnamon
--- I know you can't eat oatmeal, so oat bran probably wouldn't work for you either, but you might try "Cream of Rice" which is sold in some grocery stores ---
Breakfast (if eaten less than 1.5hrs before working out) - banana, 1/2 cup applesauce or a piece of homemade fat-free bread
Post-workout - 1.5cups lite chocolate soymilk, 1-1.5 scoops Chocolate Soy Protein powder (GNC brand), 1.5tsp unsweetened cocoa powder, 1.5tsp glutamine (to help aid muscle recovery), 1tsp acacia, sprinkle cinnamon
Lunch - [I usually cook big batches of food and freeze some to take out weeks later... that way I always have a bit of a variety] A slice of homemade fat-free bread AND Jambalaya with chicken breast, pasta with chicken and veggies, tofu stirfry with veggies, tuna/salsa mixture on white bread with a slice of soy provolone and veggies, turkey sandwich with veggies or a chicken breast with a sweet potato and veggies. I typically have some canned fruit or (no joke) babyfood fruit for dessert
Lunch Two - another serving of the same
Snack - either more of the same or a luna bar/pretzels if I'm running around
Dinner - My fiance usually cooks us something involving chicken breast and a starch and vegetable, or I eat some leftovers
Snack - Often a smoothie made with lite soymilk, 1 cup frozen unsweetened berries & 1 tsp acacia. I've experimented with adding Spiru-tein unflavored protein powder to these and it's good, but I don't really need any more protein in my diet. Sometimes I have another bowl of Oat Bran or some cereal with soymilk, often just a peeled apple or slice of bread
Total: usually between 1900-2200 cal, less than 30g fat (more like 20), 115-130g protein. My current goal is 16% bodyfat, so I've cut back to 1700-1800 cal but that won't be for much longer.
I know you are concerned about being a college student and living with this problem. Believe me, I was not happy to find out what I had. But I lived with IBS-C for almost an entire year before I found this site and started on the diet. My life is so much better now (about 75%) that I don't have a problem with being "forced" to eat this way. That said, I've had eating issues for practically all my life and have been a health nut for many years, so this really isn't a change... it just means I can't cheat (which is better for my body anyway) - although I did have my first piece of dessert in 5 months on friday night after a bunch of bread and tea... and it just reminded me that it's very rare that something tastes as good as it looks. I didn't have any IBS related problems eating the dessert because I was very careful, but my tummy isn't super-happy today, either. I'm glad I "cheated" but I won't be doing it again anytime soon because it just wasn't worth it (or maybe I'll just order a better dessert!)
As for the alcohol issue, it sucks. But after drinking two bottles of wine a couple weeks ago and being miserable for the next week, I've sworn it off for most occasions all together. There will be times when I indulge, but I'd much rather have a flat belly for the next week than get trashed for one night.
HTH and feel free to ask any questions you need.
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Elizabeth
all those years it wasn't IBS - it was celiac!
send me an email: liz@dopple.net
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Thanks, how can you eat jambolaya, that has to be full of aggrevants for this.
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I use Zatarain's brand, which is basically just spices & rice, to which you add already cooked chicken breast. It's quite good, actually, if you like cajun food (well, good for Oklahoma standards  )
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Elizabeth
all those years it wasn't IBS - it was celiac!
send me an email: liz@dopple.net
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That doesn't have a lot fat?
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I'm Avidan, whom Amie mentioned a bit back. I'm a freshman in college right now, and I can sympathize with your situation. Believe me, it is plenty possible to be a young male with IBS. If you have any college related qs, I will be happy to help.
As for the questions you have here, I'm in a similar predicament. I keep kosher, and so I eat in the Hillel most of the time. I could make something in my room, but I don't always have the time and I want to eat with my friends. So what I have done is try to eat what I can and then eat some of my own food later. Since it's a good idea to eat smaller amounts frequently anyway, it's probably not a bad idea. Granted, with your fitness reigment and whatnot, it may not work for you.
Alcohol - Not worth it. Really. I wasn't an alcohol drinker before the IBS, so it wasn't such a big deal to give it up (aside for religious stuff). And I don't think that it's a necessity to drink to have fun! Besides, you're in a great position to be a designated driver, and think what that could mean.
I hope that everyone here is helping you and we're all here for you. Please feel free to ask any questions. Also, I would reccomend doing a search for the thread "Hello and a Request to College Kids"
Avidan
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Why'd you have to go and make me so constipated?
--'Weird' Al Yankovic, "A Complicated Song"
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Thanks, having another college student with Irritable Bowel Syndrome is going to be a lot. I want to know what you normally eat, and what you do about eating out, how do you balance Irritable Bowel Syndrome prevention and eating out, what foods do you order and what restaraunts and dishes are good for this.
Chinese? Pizza, sandwiches.
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OK, I know you're floating around the boards here, but because it's already 2:30 AM here, I'll respond to this in the morning.
Avidan
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Why'd you have to go and make me so constipated?
--'Weird' Al Yankovic, "A Complicated Song"
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Yeh, it's Saturday night, and because everybody is drinking but me, this is what I have been doing, what point is there watching people get trashed and not being able to partake in it?
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OK, now that it's morning and I'm a bit better rested, I can write a proper response...
For specific foods and such, Stephie was right; you should search the site. For restaurants, I'll say again that since I eat kosher, I'm not going to be a great help for you there. Normally when I go out with friends, who are all very aware of my issues, either I don't eat or I only get safe foods, such as bread. Chinese food is harder because of all the MSG.
I usually keep a stock of food in my dorm room to bring with me when I go out or to eat in my room in general like pasta, tortillas, breads, etc. I know that eating out with friends is important, but sometimes you have to sacrifice things for the sake of your health. And honestly, I think that you can have fun without the eating part of it. Sure, it doesn't feel great to be left out of eating, but when you consider the consequences, is it really worth it? And the same thing for alcohol, by the way.
Having a stock of basic food in the dorm is always a great idea. Pasta is one of the safest foods possible and is not too difficult to make in a dorm room. I pretty much live off of it when I can't eat in the dining halls. I also eat a lot of applesauce, which is a decent (but not great) source of SF. I have some other stuff lying around but that's about it.
Any other things I can help with?
Avidan
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Why'd you have to go and make me so constipated?
--'Weird' Al Yankovic, "A Complicated Song"
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Nope, it's fat-free and the skinless, boneless chicken breasts I buy have only 1g of fat per breast.
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Elizabeth
all those years it wasn't IBS - it was celiac!
send me an email: liz@dopple.net
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