College Nutritional Survival Guide

 7 to Heaven & 3 to YOU!   

A quick guide to help you stay on track during college


Here are 7 dieting tips that can help you stay lean! And 3 things you should watch out for!



  1. Drink plenty of water throughout the day! This should be obvious! Do you really do it though?
-It is very important that you prevent chronic dehydration. Just being 2-3 percent dehydrated can affect performance. Think of this, a hydrated muscle is a grape and dehydrated muscle is a raisin. Which one do you think will perform optimally?
  1. Eat 4-6 small meals a day that are nutrient dense!
-Nutrient dense means there are more nutrients and fewer calories. For example a donut vs. a bowel of spinach, spinach wins. Try not to eat 2-3 large meals a day too. This will cause your blood sugar to do all sorts of crazy things including making you feel like a zombie at times. Keep the meals small, consistent and nutrient dense.



  1. Avoid foods that are immediately satisfying then make you crave more! Ramen, PUKE!!! Cookies, OK sometimes.
-Ramen consists primarily of salt, salt more salt and some carbs. How is this going to satisfy your hunger? NOT A CHANCE. Foods with high fructose never give you a prolonged feeling satiety either. Try eating nuts or something with fiber like an apple.
  1. Make sure every meal is a balance of macro nutrients! Carbs, Proteins and Fats! (Sorry Beer and Fireball are not included)
-This can get tricky because your sport or training regimen might demand more of a specific macro nutrient. Use common sense! If you run XC you might need more carbs, but if you’re a gym rat late night calzones will kill your progress. The only marco nutrient that should be included in every meal is protein.
  1. A post-workout meal is vital in optimizing your training!
-Don’t deprive yourself of nutrients after a training session. Ask any ripped guy or gal, they eat! Make sure you have an adequate carb/protein shake or meal after a training session. Otherwise you will look like this…

JP Run

  1. All the crap and poison in a food store is located in the middle. Shop in the perimeter!
– Martin Rooney, an elite strength coach, had some awesome advice in his Training for Warriors book (see our store). All of the whole foods such as fruits, vegetables, meats, eggs and poultry are located on the perimeter of a food market. So guess how you should go food shopping?! THE PERIMETER!
  1. Treat food as a source of energy! And stop eating based on your mood!
-There are times we deserve treats. But what we really deserve is to be healthy and eating like crap is going to make you feel like crap. If you’re going to have an over the top cheat day, help yourself out by having an over the top fast day.


Now, I am sure we have heard most of these before. The question is… You gonna do it or what!? Get it done and stop making excuses!



3 to You!

  1. What are proprietary blends?
-Proprietary blends are bundles of ingredients in supplements that sum up to be a total amount. So, basically you have no idea how much of each ingredient is actually in the “proprietary blend.”
For example, if you find yourself taking a supplement that has a proprietary blend with 10 different ingredients you will not know how much of each ingredient is in that blend. NOT GOOD! What if 9 out of 10 of the ingredients are pretty much non-existent? That means there is a huge amount of ingredient 10! Which is…oh wait… Niacin?!? You can get plenty of Niacin if you eat healthy.
Bad News Bears…
You will never know if you are getting an effective dose of each ingredient in the proprietary blend! You got ripped off! And if the supplement company puts banned substance in the blend you’re not going to pass a drug test.
  1. What about partying on the weekends?
-I am going to make this simple for the both of us. It’s your body do what you want but…. here is a list of long term effects of alcohol anyways. If you’re into more than just alcohol, COOL BRO, GOOD LUCK IN LIFE!
–         Unintentional injuries to yourself and others
–         Increased injuries and loss of productivity/motivation
–         Increased family problems, broken relationships 
–         Alcohol poisoning 
–         High blood pressure, stroke, and other heart-related diseases 
–         Liver disease 
–         Nerve damage 


–         Sexual problems 
–         Permanent damage to the brain 
–         Vitamin B1 deficiency, which can lead to a disorder characterized by amnesia, apathy and disorientation 
–         Ulcers 
–         Gastritis (inflammation of stomach walls) 
–         Malnutrition 
–         Cancer of the mouth and throat
  1. Negativity will turn men into women and will give women cancer.
Yes this statement is extreme but there is a point. Think about all the great leaders in the world they never quit EVER! STAY PERSISTENT AND BELIEVE IN YOURSELF! Also, who cares about what other people think and look like! The more you beat yourself up about how you, “Could never compete with them” the more sick you will become.
Here is a pretty awesome book to read, it’s called Fearless (see our store). Check it out, this dude’s story is unbelievable and will charge you up!

J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.

He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.

J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.

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