Need diet help, need to eat more!

[BennyLom]

Guys,
When I lived in the US, I worked from home and made big money and could afford both eating properly and working out at any hour of the day (24/7 gym 5 minutes run from condo).
Now however, I am living in the country of my dreams, Thailand, but I am also back at school and finding myself in a classroom 6-8h a day. I am also finding it very difficult to eat enough: Not only is my appetite suppressed from the hot weather, but meals are small and low on protein (but big on rice). Food is also not as healthy here (unlike common belief of many a tourist, Thai food is generally quite unhealthy: high on saturated fat, sodium, sugar etcetera).
To illustrate this, since coming here just 6 months ago, I have lost a whopping 16lbs of weight, most of it muscle.

I calculate (iPhone diet app) that based on my weight goals and training regimen, I will need close to 3000 cals a day, but I am struggling really hard to get in even 2000.

I would really appreciate some tips that consider that I have to spend lots of time in school and don't have access to high protein foods during lunches. There are no protein bars here and protein powders are poor quality brands only. I guess I am asking, what are some really good cal sources that I can bring with me to school, what are the top ten items to up my calorie intake in a healthy way.

While I get this sorted, I've decided to push my first cycle until May 2010 and to try to add back some of those 16lbs naturally and getting my food strategy in line.

Thanks for reading.

MY STATS ARE:
6ft tall (183 cm)
171 lbs (78kg)
29 yrs old
Worked out for 10+ yrs
Training: Gym, yoga, Thai boxing , 3-5 days a week (gym 3-4 days, thai boxing 1 day)

[Damienm05]

Remember. fats are 9 cal per gram and can be consumed pretty heavily on a BB diet provided they are from the right sources. Many are high in protein. I imagine these are available there. At least the tahini and peanuts, since I've used both in Thai recipes many times.
-Sesame Tahini
-Peanut Butter
-Almond Butter
-Cashew Butter
-Any of the above nuts raw/roasted

As for carbs, I dunno how available beans/lentils are there but I have to imagine, very much so. They are also high in protein and Low GI complex carbs. I find that the dried variety cooked in chicken stock, herbs, and maybe a little bit of pork depending on how strict you are can be delicious as a snack throughout the day, even cold. Stay away from all that white rice.

On the protein front, eat whatever you can when you can. Pork rinds and dried salt-fish should maybe be left out but otherwise just eat man! Chicken is probably your best bet. If it we're me, I'd make stews using all parts of the bird with tons of vegetables, broth, and Beans/lentils. I'd tin that up in containers and keep it with me.

[MaNiCC]

Take chicken, will be cold but chickens quality source of protein and leave them protein bars alone

[BennyLom]

Thanks guys!
I can definitely get all sorts of nuts at the local 7/11 stores (they're everywhere) and chicken is also available in abundance. I will start adding in those areas.

[deano bol]

Hey mate,

I just read through your post. I have been to Thailand a few times and i actually know a guy who's originally from australia who owns a few suppliment stores over there... dependant on whether you are staying mainland or not (phuket), let me know and i can give you some details... he may be able to have it delivered... not sure. He's got all the best brands there which we have here in Aus and can legally source gear... being Thailand and all.

Anyways, if its of interest, let me know and i'll try and get some details!

Cheers

Dean