Ok... I need to man up on my protein!

[FitnessModerate]

I'm ~130lb, so I need to consume 130 g of protein. That's my mission!

Here's my daily plan:

One PP drink in the morning(34g)
One PP drink in the evening(34g)
92g egg whites in one glass of milk(18g)

Which means I need another 44g from other sources(dairy, meat). Is that a good way to structure things? I can't think of how to get enough protein without the PP and egg whites. I concede defeat.

[Meechel]

are you avoiding whole foods for a reason? And I don't think anyone here would agree to 92 egg whites :scratch:

How about tuna, salmon, lean beef, pork tenderloin, chicken/turkey breasts?? Oh and of course cottage cheese.

[FitnessModerate]

are you avoiding whole foods for a reason? And I don't think anyone here would agree to 92 egg whites :scratch:

How about tuna, salmon, lean beef, pork tenderloin, chicken/turkey breasts?? Oh and of course cottage cheese.

Eat all that meat every single day? I have my limits. That's 92grams of egg white, not 92 of them. Also I'm not counting veggies, carbs and fat. This is just protein. Can you give me an example of your diet where you get all your protein needs met?

[Espi]

Stargrabber, I think you misread 1 character

92 grams!!! not 92. 92 eggwhites = 1400 kcal & 338 grams of protein :ruloco:
92 grams = 40 kcal - 10g of P
According to my 'FitDay' 1 eggwhite = 35g. 3 egg whites would be 105g.

I'm a bit flabbergasted to see how you rely on protein powder. I'm not using any powder most of the time and still get to over 2.2 g/kg BW (or your oldfashioned 1g/lbs )

Most of my protein I get from fish, chicken , meat and especially eggs. I eat eggs (WHOLE EGGS since I don't skimp on fat) because I love them and they are a cheap protein source. Also, due to allergies, I try to avoid both dairy as well as cheese.. yoghurt seems to be OKish.. but perhaps that's just wishful thinking.

A couple of days ago I've hit over 200g of protein mostly from chicken..

Girl you need to start loving meat & fish!

[FitnessModerate]

Stargrabber, I think you misread 1 character

92 grams!!! not 92. 92 eggwhites = 1400 kcal & 338 grams of protein :ruloco:
92 grams = 40 kcal - 10g of P
According to my 'FitDay' 1 eggwhite = 35g. 3 egg whites would be 105g.

I'm a bit flabbergasted to see how you rely on protein powder. I'm not using any powder most of the time and still get to over 2.2 g/kg BW (or your oldfashioned 1g/lbs )

Most of my protein I get from fish, chicken , meat and especially eggs. I eat eggs (WHOLE EGGS since I don't skimp on fat) because I love them and they are a cheap protein source. Also, due to allergies, I try to avoid both dairy as well as cheese.. yoghurt seems to be OKish.. but perhaps that's just wishful thinking.

A couple of days ago I've hit over 200g of protein mostly from chicken..

Girl you need to start loving meat & fish!

I'm a guy. Also, just how much chicken did you eat?

[Blondell]

Can you give me an example of your diet where you get all your protein needs met?

meal 1 5 egg whites, 1 whole egg
meal 2 1 scoop whey
meal 3 1 cup cc
meal 4 4 oz chicken
meal 5 4 oz beef
meal 6 1/2 cup cc

~150g pro.

[Espi]

The day I hit 200g of P, was when I ate 1 kg (weighed raw) chicken legs in just 1 meal.
Most rest days I aim for 1.75 g of P per kg BW
Most training days I aim for 2.75g of P per kg BW
As I train EOD this works out to be 2.25 gP/kg BW or 142g P.
Actually I have hit around 150gP for the past 2 weeks since I tend to eat slightly more protein on rest days..

Like today should've been 110g of P, but I will most likely end up at around 120g.


M1 @ 10am : 30g of P from 3 eggs & 2 egg whites & some trace protein from fruit & coffee
..... long break.... kinda intermittent fasting
M2@ 6pm : 41g of P from another 3 eggs & 60g of goat cheese (my indiscretion for today) & some trace protein from veggies
M3@ 10pm: 50g of P from 200g of fish & trace protein from veggies

Yesterday
CarbUp : 25g of P from mostly junkfood
M1 @ 10am: 24g of P from 2 eggs , 2 EW & trace proteins
M2 @ 4pm: 24g of P from 3 eggs, 1 EW & trace proteins
M3 @ 10pm: 93g of P from 400g of fish & trace protein from veggies

Generally the bulk of protein on training days comes from one source, a hyoooge amount of 1 or 2 sources of protein like meat/fish/chicken. Often I'll pick a smaller amount of fatty (non-lean) protein source and get to the amount of protein I want w/o getting in too many calories by adding lean protein, which is mostly white fish (pollock) which is both dirt cheap and has a pleasant non-offending subtle taste that can easily be 'drowned' by the more yummy taste of fattier meats.

My SO who eats more dairy than me goes on to eat 3 cartons of Quark in his hypertrophy/bulking period , that's 155 g of protein right there.
Back in the days I used to eat dairy, I'd habitually eat 1 or 2 of these cartons and could easily hit 200g of protein in a day or even more.
Without dairy that's a bit tougher, but not all that difficult actually.. but perhaps I've just got a huge appetite in comparison.

[Meechel]

sorry bout that ....man the damn kg things throws me off :hehe:

And I can post my meals but Blondell posted a good response. I did post however the sources of my meals ...and there is no way in hell I would give up my 5 solid meals of meat or eggs on off training days and 4 solid meals on training days.

[Sandy]

Eat all that meat every single day? I have my limits. That's 92grams of egg white, not 92 of them. Also I'm not counting veggies, carbs and fat. This is just protein. Can you give me an example of your diet where you get all your protein needs met?

FitnessModerate, you have asked this exact question before and had multiple replies.

If you don't want to do it, don't. If you don't think it's the right thing to do, don't do it. But stop asking for the same information over and over again. Digest the information that has been given to you and decide what you want to do. I get the feeling that you don't agree with the nutrition and fitness regimes that the majority of people on this board follow. Agree to disagree and find a group of people with similar beliefs as yourself if you are not ready to accept new ways of thinking.

[smuggie]

FitnessModerate, you have asked this exact question before and had multiple replies.

If you don't want to do it, don't. If you don't think it's the right thing to do, don't do it. But stop asking for the same information over and over again. Digest the information that has been given to you and decide what you want to do. I get the feeling that you don't agree with the nutrition and fitness regimes that the majority of people on this board follow. Agree to disagree and find a group of people with similar beliefs as yourself if you are not ready to accept new ways of thinking.
I agree.

Alex, you're simply not ready or willing to do the things we've been telling you to do from day 1.

Perhaps you'd be more at home at the O2 board where you'll find a host of argumentative dumbasses and excuse makers just like you.

[DarkAnimal73]

I agree.

Alex, you're simply not ready or willing to do the things we've been telling you to do from day 1.

Perhaps you'd be more at home at the O2 board where you'll find a host of argumentative dumbasses and excuse makers just like you.OH SNAP!!!!!

[smuggie]

:D

[Espi]

Or become a vegetarian who believes 0.8g/kg BW is more than enough (that's 0.36 g/lbs for you Merkans).

Really, I've been a vegetarian myself and I can still kick myself for having been such a dumbass for so many years.
But even a vegetarian can get in at least 2-3 gram per kg BW of protein if (s)he's willing to eat enough dairy (like my SO who wolfs down 150g a day just from dairy alone).

I don't really see the problem.. except that there's less space for yummy (junk)food. This can be solved by cutting down on carbs and eating more fat as this is more healthy/satiating anyway.

But dang.. just for the record/off topic, I'd forgotten (yes, it's only been 2-3 wks ago that I ate cheese) how hungry you get from eating cheese.

[GraceGirl]

I agree.

Alex, you're simply not ready or willing to do the things we've been telling you to do from day 1.

Perhaps you'd be more at home at the O2 board where you'll find a host of argumentative dumbasses and excuse makers just like you.

I need to get my spreading reps on!! This is awesome.

[FitnessModerate]

Ah, I can see a lot of snippy posts at my expense. It's ok, I just wanted to find out some protein sources. I don't expect anyone to appreciate that consuming that quantity of food in a day is a challening thing, but since I'm such a dumbass the hell with it right?

[Mols]

how old are you?

[FitnessModerate]

how old are you?

You could easily check my profile.

[Mols]

You could easily check my profile.

K thanks Smarty

[FitnessModerate]

Not trying to be snarky or anything. Just looking for info and inspiration.

[MichelleS]

Thats fine but you could have easly just said your age too.

Most will post that stuff over and over again since most people don't click on profiles

[smuggie]

Not trying to be snarky or anything. Just looking for info and inspiration.
Here's where you'll find all the info you need:

http://oxygenmag.net/

[FitnessModerate]

Here's where you'll find all the info you need:

http://oxygenmag.net/

Haha. Good one smuggie, as if LBF isn't "female oriented" enough you send me off to estrogen land! I think I'll stay right here.

[MichelleS]

Here's where you'll find all the info you need:

http://oxygenmag.net/

OMG I posted something there the other day about some diet pills since I get alot of returns with the same stupid they make me feel funny kind of remark. And she over reacted cause I told her to take them for more then one day that her body need to get use to them. ANd I got flamed for that crap.

[MichelleS]

Haha. Good one smuggie, as if LBF isn't "female oriented" enough you send me off to estrogen land! I think I'll stay right here.
Hey now I saw a post about HGH. :funny:

[smuggie]

Haha. Good one smuggie, as if LBF isn't "female oriented" enough you send me off to estrogen land! I think I'll stay right here.

If you're going to stay here you'll have to open up your mind and finally admit you have a lot to learn, because we're not going to let you off the hook.

[smuggie]

OMG I posted something there the other day about some diet pills since I get alot of returns with the same stupid they make me feel funny kind of remark. And she over reacted cause I told her to take them for more then one day that her body need to get use to them. ANd I got flamed for that crap.

You mean you still post there? :eh:

[Blondell]

Hey now I saw a post about HGH. :funny:

spendy stuff

[FitnessModerate]

If you're going to stay here you'll have to open up your mind and finally admit you have a lot to learn, because we're not going to let you off the hook.

Umm, I'm not really looking to be held accountable here. Just looking for info. I do appreciate the advice the other day about increased load, reduced reps. It already paid dividends! So you see, I do follow advice given here.

[MichelleS]

You mean you still post there? :eh:

Yes :mecry: but only sometimes I only look at that comp section. There are more competitors there then here (sorry) :oops: but saw something about hydroxyct hardcore and had to post.

[MichelleS]

Umm, I'm not really looking to be held accountable here. Just looking for info. I do appreciate the advice the other day about increased load, reduced reps. It already paid dividends! So you see, I do follow advice given here.
and how did it work out? you willing to follow some more advice?

[smuggie]

Umm, I'm not really looking to be held accountable here. Just looking for info. I do appreciate the advice the other day about increased load, reduced reps. It already paid dividends! So you see, I do follow advice given here.
What are you talking about? You're still lifting in the 10 reps range.

[FitnessModerate]

What are you talking about? You're still lifting in the 10 reps range.

No just last night I did 5 reps of increased loads on:

Shoulder press(95lbs, normally did 65)
Lat pulldown
bicep curls
Shoulder shrug

It's just a start, but I can see myself going up in weight using this strategy.

[MichelleS]

No just last night I did 5 reps of increased loads on:

Shoulder press(95lbs, normally did 65)
Lat pulldown
bicep curls
Shoulder shrug

It's just a start, but I can see myself going up in weight using this strategy.

Doing 5x5 (setxrep) is a great way to up the weight :thumb:

[FitnessModerate]

Doing 5x5 (setxrep) is a great way to up the weight :thumb:

I only did 3 sets, but I'll give 5 sets a try.

[Blondell]

I only did 3 sets, but I'll give 5 sets a try.

Have you read the 5x5 sticky?

[MichelleS]

I only did 3 sets, but I'll give 5 sets a try.

its alot of fun. look at the sticky in the training. (eta never mind they moved it to this section) You can build some nice muscle like that.


Oh and you weight on the LPD is :thumb:

[MichelleS]

Have you read the 5x5 sticky?

:lol:

[Blondell]

:lol:

Why was that so funny? :uhuh:

[MichelleS]

Why was that so funny? :uhuh:

we posted the same thing at the same time

[smuggie]

No just last night I did 5 reps of increased loads on:

Shoulder press(95lbs, normally did 65)
Lat pulldown
bicep curls
Shoulder shrug

It's just a start, but I can see myself going up in weight using this strategy.
OK. That's an improvement.

[Fitwolf]

Back to the original question - FM, Blondell posted a good breakup. By eating 3-5 oz of chicken with three meals, 1 protein drink/meal and 1 meal with egg whites and/or cottage cheese, you can easily get the amount of protein you need.... and it's not that much food.

[Neely]

Back to the original question - FM, Blondell posted a good breakup. By eating 3-5 oz of chicken with three meals, 1 protein drink/meal and 1 meal with egg whites and/or cottage cheese, you can easily get the amount of protein you need.... and it's not that much food.

:yeahthat:

I weigh more than you do, FM, and I have no problem getting my protein in for the day :rolleyes:

[Fitwolf]

:yeahthat:

I weigh more than you do, FM, and I have no problem getting my protein in for the day :rolleyes:

LOL... I weigh more and need more protein than FM too... :p

[smuggie]

Back to the original question - FM, Blondell posted a good breakup. By eating 3-5 oz of chicken with three meals, 1 protein drink/meal and 1 meal with egg whites and/or cottage cheese, you can easily get the amount of protein you need.... and it's not that much food.

What are you talking about? Don't you know it's sooooooooooooooooo hard to get in that amount of protein.



Ah, I can see a lot of snippy posts at my expense. It's ok, I just wanted to find out some protein sources. I don't expect anyone to appreciate that consuming that quantity of food in a day is a challening thing, but since I'm such a dumbass the hell with it right?

[Neely]

OMG, I just ate... I feel faint... I had a whopping 27 grams of protein in that meal!! :shock: :shock: I don't know if my body can handle that. Let alone 6 times a day!! :faint:

I don't know how I survive without blowing chunks all day from all this food!!

[Fitwolf]

ah, I see Smugs. :)

[smuggie]

OMG, I just ate... I feel faint... I had a whopping 27 grams of protein in that meal!! :shock: :shock: I don't know if my body can handle that. Let alone 6 times a day!! :faint:

I don't know how I survive without blowing chunks all day from all this food!!

http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/crylol.gif http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/crylol.gif http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/crylol.gif

[smuggie]

ah, I see Smugs. :)

:lol3: :wink:

[Trinity]

Ah, I can see a lot of snippy posts at my expense. It's ok, I just wanted to find out some protein sources. I don't expect anyone to appreciate that consuming that quantity of food in a day is a challening thing, but since I'm such a dumbass the hell with it right?

O M G! Are you serious? Either eat the food or don't. No one can give you any advice to make it any easier for you. It's what you need to do if you want to gain. So freakin eat up and stop being a pain in the ass! :grrr:

[RpH]

FM, I don't think they are being snippy towards you, I think they are trying to help you. By increasing your protein and working out hard, you'll get stronger. You do want to get to that 75lb deadlift don't you? I remember back when I couldn't dead lift that much weight. All I could think about was dead lifting 75 lbs. Well, that and how cute Smurfette was. But the point is, if you eat right and train hard, you can get stronger.

[Espi]

To give things a bit of a different perspective.

Yes. you will have better muscle growth as well as better recovery /immune health by eating enough protein.
However, fats are also important. I see a lot of fitnessers skimp on fat in order to get in a TON of protein. While they actually might get better hypertrophy by adding a bit more fat.

Adding muscle is about nitrogen balance. Most literature mentions that nitrogen balance is achieved at 1g/kg BW already.
However
- people that lift weights or do endurance sports need a LOT more P!
- people that are cutting calories HARD need a LOT more P as well

How much more? 2 g/kg BW is a nice start. Or let's say 1g/lbs BW.

However, there's quite a bit of anecdotal evidence that taking protein up to 3 g/kg BW is even better, both for better recovery, better immune health as well as leading to a 'leaner' bulk or better muscle retention on a cut.

At the same time, you don't want that your body starts to see protein as an expensive fuel. That's one of the main reasons I'm protein cycling between 2g/kg (more than adequate nitrogen balance) and 3g/kg BW (huge surplus) in the hope it will lead to more muscle growth.

I'd say.. give it a try. I've been quite surprised in the past few months to see changes when I was bulking. But also seeing slightly better muscle retention when cutting.

PS: yesterday's eats spiralled out of control. Instead of the planned 110g of P, I ended eating 165g of it, in a futile attempt to get my appetite under control again after having eaten cheese.. tsk. Cheese = trigger food.

[FitnessModerate]

Man. I struggle just to get 100g per day. The idea of shoving 170 or more into me is unfathomable. I can't eat 1kg of chicken in a sitting! How do you do it?

[Blondell]

Man. I struggle just to get 100g per day. The idea of shoving 170 or more into me is unfathomable. I can't eat 1kg of chicken in a sitting! How do you do it?

Here's what I do...

Open mouth
insert chicken
chew
swallow
repeat until it's all done


:p

[FitnessModerate]

Here's what I do...

Open mouth
insert chicken
chew
swallow
repeat until it's all done


:p

Eating becomes a chore for me.

[Amydow]

You just have to get into a good routine with your eating. I found adding eggs or egg whites to breakfast helps add additional protein, and make sure you get a scoop of whey after your work out..sometimes I make it a scoop and a half. Lunch is chicken or fish with a carb. Snack is a scoop of whey with fruit, or cottage cheese and fruit. Supper is chicken, fish, eggs, beef, bison..etc. Once you add up all the protein from your grains in your day, oatmeal, bread etc, over 100 grams isn't a problem. Make a menu for your day and follow it, after awhile it will seem like a piece of cake to get over 100 grams.

[FitnessModerate]

You just have to get into a good routine with your eating. I found adding eggs or egg whites to breakfast helps add additional protein, and make sure you get a scoop of whey after your work out..sometimes I make it a scoop and a half. Lunch is chicken or fish with a carb. Snack is a scoop of whey with fruit, or cottage cheese and fruit. Supper is chicken, fish, eggs, beef, bison..etc. Once you add up all the protein from your grains in your day, oatmeal, bread etc, over 100 grams isn't a problem. Make a menu for your day and follow it, after awhile it will seem like a piece of cake to get over 100 grams.

I think with the PP I can get to 120 per day. But somehow I need to get 20-30 more w/o adding another PP drink. Ugh, a big bowl of cottage cheese I guess.

[Blondell]

Eating becomes a chore for me.

Either you want progress, or you don't. If you want it bad enough, you'll do what it takes to get it.

[FitnessModerate]

Either you want progress, or you don't. If you want it bad enough, you'll do what it takes to get it.

Even if it means barfing right Blondell? :lol3::lol3::lol3: I remember Arnold in "Pumping Iron" said you have to workout until you puke.

[Amydow]

I think with the PP I can get to 120 per day. But somehow I need to get 20-30 more w/o adding another PP drink. Ugh, a big bowl of cottage cheese I guess.

Why don't you post what you eat in a typical day and everyone will see where could add more protein?

[FitnessModerate]

Why don't you post what you eat in a typical day and everyone will see where could add more protein?

The problem is that I know I'm very protein deficient right now. Some days I get only 60-70. *ducks* I know how I can get to the target #, it's just an issue of "manning up" and forcing all that food down my throat.

[Espi]

I start to see why you want to use so much PP if the thought of eating so much food already makes you barf.
I've not always been a meatarian, but even then could pack away the food quite well once I start eating.

Liquid foods will be good for you.. not just whey, but also cottage cheese, yoghurt, soups etc. etc.

You just take it one step further every day. And like Blondell said, if you want progress bad enough, you will do this.

Oh, and on the 'train till you puke' from Arnold? He was juiced to the hilt and could do high volume work. Naturals have to be smarter. Men that won't grow a. don't eat enough and b. overtrain (volume) on isolation 'shit' (wrist curls & bb curls come to mind)

[FitnessModerate]

I start to see why you want to use so much PP if the thought of eating so much food already makes you barf.
I've not always been a meatarian, but even then could pack away the food quite well once I start eating.

Liquid foods will be good for you.. not just whey, but also cottage cheese, yoghurt, soups etc. etc.

You just take it one step further every day. And like Blondell said, if you want progress bad enough, you will do this.

I guess the thing is I need to ramp up slowly to it. I can't just go from where I am now to consuming huge quantities.

[Blondell]

Even if it means barfing right Blondell? :lol3::lol3::lol3: I remember Arnold in "Pumping Iron" said you have to workout until you puke.I've never heard of anyone puking from eating protein.

Find sources that you like, and eat them. It's not rocket science.

[FitnessModerate]

I'll pretend pasta is a protein source and load up! :lol3: :lol3: :lol3:

[Blondell]

I'll pretend pasta is a protein source and load up! :lol3: :lol3: :lol3:

Get some high protein pasta.

[Espi]

Well here you go.. no wonder you can't get in enough P: cut back on the pasta.. or better yet, eat the protein first and THEN eat the pasta.

[MichelleS]

:scratch: do you have a food scale? 3 oz of chicken s not that much smaller then a McSkillet buritto.