I am still wondering how one can eat 200+ g of protein a day as it is recommend if you hit the weights pretty hard. I mean, a protein shake mixed with milk will give me about 35g of protein. Than I have a protein bar which gives me another 16g. That makes 51g. Way to go. I'll have another shake which gets me to 86g. I eat clean and quite a bit of lean meat or legumes/mushrooms etc. which will get to maybe 100g.
How the hell am I gonna fill up the remaining 100+ g to reach my goal? Do you really eat that much protein every day?
Is it really necessary to go that high? Usually I do weight training 5 days a week if everything goes as planned. Will consuming 200+ g of protein really pack noticable more muscle than, say, 100 g a day?
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02-05-2009, 02:51 PM #1
How do you eat 200+ g of protein a day?
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02-05-2009, 02:54 PM #2
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02-05-2009, 03:34 PM #11
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Well in how you broke it down, you only ate 14 grams of protien from whole food?
For 200grams of protien do 5 meals with 40 grams of protien each meal.
2 Meals can be your shake if you would like, add a little bit extra to make to 40 grams.
Now you only have to eat 3 real whole food meals, 1 meal can be a can of tuna and some oats(32g protien per can, 5g protien per 1/2 cup oats). Another meal can be 4 whole eggs(24 grams protien) and 6 egg whites(20g protien). And for your last meal have 6-8oz's of chicken.
So wake up, have some eggs, wait a couple hours, have a protien shake, wait a couple hours eat some Tuna and Oats, couple hours later have a shake and finish it off with some chicken for dinner n your good to go.
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02-05-2009, 03:42 PM #12
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10-28-2012, 07:03 PM #13
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I get around 300+ which isn't too healthy but I am only doing it for a couple weeks but I get my protein from eggs,steak,ground beef,chicken and shakes. Its pretty easy to eat a lot of protein. Just eat a meat each meal. Use myfitnesspal to count up your intake to make sure you are on the right track
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10-28-2012, 07:14 PM #14
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10-28-2012, 09:37 PM #24
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10-28-2012, 09:39 PM #25
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10-28-2012, 09:57 PM #26
It's whey easier than you think.
That being said, here are some tips:
Don't try to get it in/from one source everyday all day. You will begin to hate chicken breast.
Get a real tracker/counter- like on a smart phone. A real good one is MyNetDiary. Something that tracks the little bits of protein you might be missing (as someone said, even in a glass of milk) can go a long WHEY towards helping you find that you are getting more than you thought.
Use sources that are high in protein vs caloric value. Whey shakes, fat free cottage cheese, egg whites, chicken breast, turkey breast, greek yogurt, lean low sodium ham. Mix it up.
That being said, stop relying on "just any" kind of protein bar as being a good source of protein vs caloric value. MOST of those damn bars are WHEY too high in calories vs. the g/protein they contain. One exception I have found that is exceptional on that scale- Pure Protein Peanut Butter and Chocolate, and the same companies plain Chocolate protein bars. Low in calories, low in sugar alcohols, high in protein. About the best bar I have found calorie for gram of protein, and taste wise.
This is one of the BEST arguments for spreading out over several "meals" a day- the ability to make it easier to get the protein in. So if you are having trouble but are not spreading it out over the day, you may be setting yourself up for failure to begin with.
TARGET protein from the beginning of the day- how?
1. HIT a large number at breakfast. if you don't walk away with 60-100 grams down by breakfast, I feel you have missed an opportunity.
2. PLAN where you protein is coming from and plug it in, pre-prepare it. Then, when you look at your smart phone app that tells you how much protein you will have before dinner if you eat what you have planned/prepared, you already KNOW where you might have to back off or add more.
Along that same line (above) - make protein a priority- if you are having pancakes and eggs and toast at breakfast, you just took in some carbs that could have been protein. You can only eat so much at a sitting right? So put heavier protein content in the early part of the day, like I said. Then, if you are at your target before dinner or so, then have some other shhhh-tuff if you want. In other words, put protein first and eat it as a goal.
I'm gonna say this forever though- make sure you hit your fats next/at the same time (meaning, make them a priority too). Period.
I too not long ago thought "how the hell am I supposed to EAT all this CHICKEN!!!???"
Do those things above and soon you will be hitting 200+ without trouble (although my daily goals vary from 160-250, mostly around 190-210)Last edited by BearLovesLuna; 10-28-2012 at 10:03 PM.
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10-28-2012, 09:58 PM #27
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10-28-2012, 10:50 PM #28
Well since there is no way you can obtain this massive amount of protein from your daily food consumption you have to have two shakes or preferably three in order to make supplements industry folks happy and upset your stomach
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10-28-2012, 11:27 PM #29
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10-29-2012, 04:58 AM #30
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to be honest with you, 200g's is pretty easy to hit on any given day for me. i mean lets say i have two shakes a day right now, each shake has two scoops with equal about 48g each, right there just in shakes i'm at 96g for just two meals. so therefore, in 6 meals i'd definitely go way above the 200 mark. i usually try to get in about 300-400g of protein per day. but thats what i take in for my body. my lbm is 200lbs so i usually multiply that by 2 and thats how i get my daily protein intake.
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