So I'm 27 6 foot tall, about 210 pounds. Not too much body fat, unsure of the exact percentage roughly 12-14. If I flex my abs and jam a ruler against my stomach till it hits muscle, it shows I have about 1/2 inch layer of fat. I only lift weights at the gym one day a week (really make it a heavy power workout), but I generally do some physically demanding sports or other activities a few days a week.
On to my question. Even though I have been gaining muscle, I feel as if I'm not getting enough protein in my diet, and I'd probably be in a little better shape if i did. I've heard many many times that your supposed to get about 1 gram of protein per pound of body weight a day, that's 210 grams for me, that just seems like a ridiculous amount, I don't really see how it can be done, especially on a daily basis. Heres a couple of my main limiting factors.
1. Can't drink enough protein shakes in one day. I know protein shakes are loaded with alot, but me personally, if I drink too many I get feeling really sick. I mainly use optimum whey, which has about 40-50 grams per shake, but I can only drink one of these per day, or I'll end up feeling terrible. Maybe its all the artaficial sweeteners. And its not just that brand, any brand will do it, pretty much more than one shake a day is not good for me. I know there are protein bars, but they are about the same, one a day is enough for me, and if I were to drink a shake, I'd better not eat a bar also.
2. Cost and time. I love Lean beef, chicken breast, fish, etc. However actually eating enough meat to meet my protein demands seems almost impossible. That takes almost 2 pounds of steak to meet the requirement, which is way too expensive. Not to mention the time involved in cooking the meat. Expecially when you consider you should ideally eat like 6 meals a day. How's an average working person supposed to cook a meat based meal multiple times a day. I can usually only find time to really have 1 good meat based meal a day, usually dinner.
I do use things like beef jerky, but its one of the few convinient sources of good protein I know of, but I can't afford, nor could I stand to eat more than 1 bag a day.
Heres an example of a "good" day for me protein wise, not all days are nearly this good. This isn't "all" I'm eating, (I'm getting my intake of grains/wheats, etc as well) I'm just only listing the main protein sources.
Morning breakfast before work
lean pocket 11 grams
yogurt 5 grams
lunch break at work
pack of beef jerky 42 grams
turkey sandwich probably about 10g
chicken teriaki or cashew chicken, or something similar, whatever the girlfriend cooks. she cooks alot of different typs of lean meat dishes, mostly chicken. I probably get about 1/2 pound of chicken in some of the good ones.
that's probably about 50 grams
Then assuming I work out, or do something else strenuous I'll likely drink a protein shake, 2 scoops of optimum in skim milk would be roughly 50 grams.
Add those all up and I'm still only at about 168 grams. Far shy of the 210. And that's on a good day, many days I miss out on a pack of jerky, or the shake, or dinner has a little less protein, or whatever.
I really can't find much time in the day to eat much more, nor do I think I could find room in my stomach. Even if I did squeeze in a handful of nuts, or a small protein bar somewhere in the day, that still wouldn't come close to making up the 42 gram deficit that still exists even on a good day.
I just don't see how its possible to get that much protein in a daily basis without.....
a) breaking the bank
b) consuming more time than the average working person has to spend.
3) loading up on too many artificial sources like shakes.
4) over-eating, and or getting full.