How To Avoid The Freshman 15 and Gain 15 Pounds Of Muscle Mass Instead

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

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 ūüôā

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 Рa food that contains all the essential amino acids such as chicken, eggs, fish, lean beef, low-fat dairy, turkey or protein powder Рat 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 ?

If you’re looking to kick-start September with a step-by-step muscle-building that includes exclusive coaching by me, check out Freshman Mass.¬†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.

Build 15 pounds of muscle by clicking here:
http://www.vincedelmontefitness.com/programs/freshmanmass/

Train hard and be “that guy” who stands out!

Vince DelMonte

If you liked this article, please click the “Share” button below. ¬†Questions ? ¬†Post them below.

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Comments

13 thoughts on “How To Avoid The Freshman 15 and Gain 15 Pounds Of Muscle Mass Instead

  1. My name is Alec. I do not have any illustrious experiences to boast of, nor do I have any particularly extenuating or life-changing circumstances that distinguish me from others, but I do have a healthy body that is ready to work and more importantly a firm, indelible desire to revamp my physique, social circles, academic standing, spiritual relationship with God and ultimately achieve success by living large in life. I can guarantee that if I were chosen for this opportunity, I would be every bit as serious and committed to your program as you are in coaching me.
    Being a college sophomore studying at Rutgers University in New Jersey, I realized that from day one I am confronted with two choices: either I am going to waste the days of my prime with late night junk food runs, endless partying, binge drinking and chronic truancy, or I utilize my prime to get ahead on the learning curve of becoming a real man by managing my finance wisely, studying in a productive way, eating well and consistently scheduling my workouts. Although I have chosen the latter lifestyle and have embraced the benefits of it, I still from time to time run into obstacles that prevent me from improving my physique and having a satisfactory social life. Therefore, once I learned about the opportunity to be coached by you and Ryan, I am extremely excited about it because this is the chance to fundamentally turn my life around.
    With regards to goals: I would like to gain 15 Ibs of muscle or to reach 150Ibs, whichever comes first, by February 16th, 2014 (I currently weigh 134Ibs at 5’9). If I do not fulfil my goal by the designated time, I will buy $50 worth of healthy sandwiches for my entire floor. In addition, I would also like to find a God-loving, smart and active group of friends by that time to improve social life. My cousin will hold me accountable to this specific goal.
    Finally, thank you Vince and Ryan for offering me this wonderful opportunity. I really look forward to be mentored by you both and become a better version of myself!

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  2. ahh, soo many programs to chose from! but i dont know which one would work for me the best (to gain muscle). i’m in college and have a job, but i want some fast results.. i am currently 6’1 or 6’2 and weigh about 175lbs. i’m not twig thin, but i definately think that with me being tall i need a “bigger” physique. im average right now, and am not looking to get the huge steroid look or anything, i just want some muscle so i can beat my dad at arm wrestling >:) lol.
    which program would you reccomend for me?

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    • The best program is the one that you FOLLOW. Pick one bro and don’t look back.

      It’s like me walking into a book store and saying, “There are too many books here to choose one…” Well, start with one and go from there.

      Come on man.

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  3. Hey Vince! Thanks for the article. I have a question:
    Canola oil? Really? Isabel de Los Rios and Mike Geary (among others) are totally against it… so, what’s the deal with it? Is it a run-away-from-it or rather a you-can-have-it-with-moderation thing?

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  4. wonderfull! thnaks vince for all your suport

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  5. THANKS VINCE! I found this information very helpful, as I will officially be a college student by the 19th of September at THE Ohio State University (who will win the college football BCS Championship this year) lol, and don’t plan on giving up my healthy eating habits in exchange for being a college student. I know I will have to stay committed to my goals, but I know that the hard work is always worth it in the end….again thanks for the insight man!

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  6. Ryan Philipson (Filipescu Raducu) September 9, 2010 at 7:08 am - Reply

    hey, is my facebook comment visible up there?

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  7. Good post Vince.

    I am now a Senior in College and I remember I gained 15 pounds my freshman year. I was a skinny-fat kid, it wasn’t good.

    I have changed all of that, and am now one of the more fit guys.

    I agree with you, you can still have fun, while gaining muscle. Just got to party in moderation.

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  8. Hi Vince, I’m going on the psmf diet to drop about 10% bodyfat in the next 2 weeks. I’m following Lyle McDonald’s guidelines to the T. Do you think that I should drop the fat first before building muscle, or that I should focus on building muscle first?

    I’m 5’6 and 132Ibs, but I’m 18% body fat and have the lower belly pooch. I recently gained 10Ibs on stronglifts 5×5 but also gained 6% body fat.

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  9. Excellent Tips – I’ve used your first program No Nonsense Muscle Building and that worked really well, I gained a muscular shape I’m really proud of.
    I beat the maximise your muscle would be an outstanding product.
    Good Work
    Raymond

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  10. Nice post Vince! In the end, the partying will stop and you will have to deal with the fall-out, so better to be in shape and only party once in a while. Heck, I did both and now I am all about staying in good shape. At 40, it is more important to eat right and exercise because all that partying will catch up with you at my age and recovery time slows as well, so party only sparingly…you will thank me when you get to be my age. ūüėČ

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  11. Vince this is my 1st cut and im not really sure if its normal to be losing strength along with bodyweight, but this seems to be the issue im having.Is this what usually happens? I would really appreciate it if you gave me some info. Im 5 foot 8, 165 pounds, was 172 pounds trying to drop to 154 pounds, eating 1854calories a day.

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  12. Great observations Vince. There will be no better time in your life to make serious gains in muscle. Just takes a little discipline and planning.

    Set yourself apart and be the envy of others…

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