Ok, the "Fat loss for noobs" thread, the mention is made to "get enough protein", and a formula was provided to get that number. Most people in that thread needed about 150g minimum, and I am probably around that number maybe higher.
So in that thread I've been wearing people out on a particular issue, and I apologize for it a little but something was wrong with my program, and I just discovered it is that I am currently eating probably barely half of my necessary protein.
I am a multi-sport accomplished athlete and have lifted with competitive body builders at different times in my life, but am a disaster in the kitchen and know very little about nutrition. Things have opened up for me in the last 6 months to finally solve those last two problems and basically last night I figured out that I am way below the recommended level of protein mentioned in that thread. I think this is really a contributing factor to the problem I was discussing in that thread (you can go read that if you feel like, no need to rehash it here).
So due to my kitchen handicaps, I was wondering if people can describe how they achieve 150+ grams of protein in a day. I'm at a loss. I don't really care how you do it, and don't want this thread to turn into a debate on the merits of getting it from shakes or real food, but please explain what you're eating daily that gets you to that number. I am not doing that and it may make a big difference for me.
Thanks.
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05-10-2011, 12:04 PM #1
How are you getting your 150g of protein
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05-10-2011, 12:07 PM #2
morning
1.5 scoops whey protein shake with water - 30 grams
10 oz egg whites ~ 35grams
lunch
8oz chicken with bread and veggies ~ 50 grams
dinner
4oz steak or beef or fish ~ 15 grams
post workout protein shake ~30 grams
total 160 grams
Add in the 20 grams of BCAA's I take in and that's technically 180 gramsStart (fat guy):May 31 2009 - 205lbs ~34%bf
(first large cut) July 31 2010 - 140 lbs ~14-15%bf
(first bulk) March 1 2011 - 164lbs ~18-19%bf
Currently (June 30, 2011) - 146lbs ~11-12% bf
Ultimate Long term Goal - 170lbs @ 10%bf
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05-10-2011, 12:11 PM #3
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05-10-2011, 12:15 PM #4
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05-10-2011, 12:23 PM #5
- Join Date: Oct 2010
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What I've been doing recently is cubing up chicken breast or london broil steak and weighing it out on a digital scale (~500g for 150g of protein). Cubing the meat was easier for me to accurately weigh out the meat with out guessing what needed to be removed from a large breast,etc. After a while you can pretty much eye ball without having to weigh out the meat. Then I split the meat equally (depending on your # of meals) and then I just toss them on metal skewers then grill them up and enjoy one skewer per meal. For me its extremely quick and easy. With that said, I highly recommend a digital scale and researching the nutritional facts for your protein sources via fitday or similar sites.
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05-10-2011, 12:26 PM #6
oatmeal - 10g
protein shake - 20g
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Skyr (good protein source, product from iceland and can also be found in Norway and other countries.. you could google it. It's about 13,6g per 100g and it's very cheap and very good tasting) - 40g protein
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post workout shake - 40g protein
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dinner (chicken/turkey/fish) - ca. 50g protein
total = 160g
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05-10-2011, 12:27 PM #7
My totals typically equal between 1850 and 1910 calories, and 175 - 180g protein.
5 eggs (always all the whites, sometimes w/ 2 yolks) 18g (22.8g w/yolks) protein
wheat English muffin 6g
1/2c oatmeal 5g
1 scoop whey 26g
1c skim milk 8g
1/4c peanuts 6g
wheat Eng muffin 6g
2.5 oz chicken 25g
2.5 oz chicken 25g
2 Tbs peanut butter 7g
1/2 oz walnuts 3.5 g
4 oz chicken 36g
1/4c cheese 7g
Total cals: 1718.. and then there are some additional things, like fish pills and tomato paste that add flavor, and a few extra cals to get up to about 1900.
Total protein: 178.5g
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05-10-2011, 12:42 PM #8
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05-10-2011, 12:43 PM #9
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1st meal; 5 egg whites + 1 whole egg; 3-4 oz' lean beef;
2nd meal; 1 cup cottage cheese;
3rd meal; Salad/cucumbers with 4oz chicken breast + 1 tbsp olive oil;
4th meal; 1.5 scoops protein shake;
5th meal; 6-8 oz Salmon/Codfish; 1 cup broccoli;
6th meal; (optional) 1.5 scoops protein shake w/3 egg whites blended in;
I think this puts me pretty close to 200g protein.. I'm a little over because I'm cutting right now for my first time, and I'm trying to preserve the little amount of muscle that I have;
Hope that helps.. I didn't feel like looking up the grams of protein per meal exactly, but it falls between the 25-40g per meal scale.
I have a few other things I substitute in there, such as a 5egg white+1/2 cup oatmeal, 1.5 scoop protein w/2 tbsp's water. Cook this up on the griddle and you got yourself some bomb pancake (or crepes'; spread on some sugar free jam and top with sugar free syrup gently; and boom, heaven in your face)
Enjoy
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05-10-2011, 12:46 PM #10
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05-10-2011, 12:46 PM #11
- Join Date: Jan 2009
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Today I've had:
2x pints skimmed milk
2x Chicken Breasts
1x Scoop of Syntha 6
1x 95% Beef Burger (Just the meat...)
1x Wholemeal Pitta Bread (To put the above in)
1x Condiments (BBQ Sauce)
1x Whey Protein shake
Totals up to 193.9g protein."But once morality has lost its root, which is the original and effective relationship of man with a higher world, it ceases to have any invulnerable foundation, and the critics soon have the better of it."
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05-10-2011, 12:50 PM #12
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05-10-2011, 12:53 PM #13
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05-10-2011, 12:54 PM #14
- Join Date: Jan 2009
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05-10-2011, 12:55 PM #15
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05-10-2011, 12:58 PM #16
- Join Date: Jan 2009
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05-10-2011, 01:00 PM #17
Aiming for 150g prot. Usually on non workout days:
2 chicken legs (drumstick and thigh) : 80 - 110g (depending on size)
4-6 whole eggs : 30g
Rest is made of some milk, cheese, or protein shake if necessary to hit macros.
On workout days, i swap chicken legs and eggs for 600g chicken breast : 120g
Cheers
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05-10-2011, 01:02 PM #18
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05-10-2011, 01:05 PM #19
I'm baking 2 perch fish fillet right now. Let's see how this will go.
I can't find any protein-rich food in my house, so this fish better not stick to the pan.
EDIT: 2 perch fish fillet is about 20~25g protein.Last edited by NeedANick; 05-10-2011 at 01:25 PM.
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05-10-2011, 01:06 PM #20
- Join Date: Mar 2011
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I debate with myself whether or not to have TWO servings of protein powder a day (pre & post work out) or just have ONE (post workout). But I've stuck with one so here we go:
1 serving (2 scoops) = 50g
8oz-16oz Chicken Breast (skinless & boneless) - 60-125g
*** Today I'm having a 16oz chicken breast (Yes, each package comes with 2 and it weight 1.9lbs a package so roughly 1lb per breast & I eat one breast per day for dinner) so today the chicken is, let's say, 115g.
4 egg whites - about 12g.
(Didn't have egg whites today)
So I've already amounted to rougly 165g of protein today.
****These nutritional values are based on the Calorie Counter app I use for my Blackberry.
Edit: & I just ate about 4oz of salmon so that's an additional 24g?
Totaling up to 189 approximately.April '10: 216
July '10: 184
March 1, '11: 195 (Lazy Winter)
July 1, '12: 184
Aug 1, '13: 205
Starting: 210
'14 Feb 1 - May 1
Jan 27: 210 | Feb 8: 209.2 | Feb 15: 208.4 | Feb 22: 206.6 | Mar 1: 208 (Goal 196) |Total: -2lbs
Mar 8: 208.8 |Mar 15: xx |Mar 22: xx |Mar 29: xx (Goal: 188)|Total:
Apr 5: xx |Apr 12: xx |Apr 19: xx |Apr 26: xx |May 1: xx (Goal: 180) |Total:
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05-10-2011, 02:23 PM #21
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05-10-2011, 02:30 PM #22
Easiest ways I use to get protein with low calories:
Chicken Breast - about 200-250 calories and 50g for 8oz
Shrimp - about 200-250 calories and 50g for 8oz
Shake - about 200 calories and 35-40g (this all depends on how you mix it; I use skim milk)
Lean fish is really good as well, but I don't use it as much. 93/7 or 96/4 ground beef are also reasonable.
There's lots of options though if your macros leave room to open up the calories. Lots of meats, yogurt (and greek yogurt), eggs, and protein bars all have homes for me.
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05-10-2011, 02:31 PM #23
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05-11-2011, 05:32 AM #24
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05-11-2011, 06:05 AM #25
I am having over 150g of protein at the moment.. haven't really counted though.. don't really know exactly what the total calories / carbs / protein is.. im too lazy to count it ;/ but here is what I have pretty much every day.. just lean bulking.
Meal 1: 10 egg whites / w 250mls of light milk + 1 scoop of protein powder 20g blended
Meal 2: One low carb protein bar
Meal 2: 2x Cans of Tuna
Meal 3: 300g Steak with vegies / salad or BBQ chicken (take all the skin off and just eat the lean meat).
Meal 4: couple of handfuls of raw almonds
Meal 5: weight gain shake 50g protein 900 calories.
Meal 6: post workout protein shake 20g
Meal 7: 500g lean beef / chicken / fish / kangaroo with broccoli / brussle sprouts
Meal 8: 500g low fat cottage cheese
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05-11-2011, 06:14 AM #26
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Quick tip, I was really struggling with fitting in time to make my egg whites and ****, so I found some egg white powder on line, it is flavourless and if you add some scoops to say your morning shake/oats you get the same benefit as having them.
Current Aim: Plyometrics + Cardio / Muay Thai training.
Old Keto / Allpro Beginner routine Log: http://forum.bodybuilding.com/showthread.php?t=134301701
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05-11-2011, 06:19 AM #27
- Join Date: Feb 2011
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150 grams is pretty easy. I'm still at the early stages of my cut and over 20% BF so i dont' have to be as clean as some of these folks.
Breakfast:
Bowl of cereal with milk. 335 cal, 9 protein
Snack:
Granola bar, 500ml of milk. 370 cal, 20 protein.
Lunch:
Bologna sandwhich(2 slice w/ cheese) plus 100 grams kolbassa. 490 cal/ 38 gm prot.
Snack:
Protein shake, cucumber slices. 130 cal/ 25 protein.
Dinner:
2 stuffed chicken breast(ham/cheese). 580 cal/46 protein.
Workout:
Protein shake: 120 cal/25 gm protein.
Total for the day 2000 calories with 163 grams of protein.
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05-11-2011, 07:44 AM #28
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05-11-2011, 07:47 AM #29
- Join Date: Feb 2010
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05-11-2011, 07:50 AM #30
I aim for about 200 grams of protein per day and about 1900-2000 calories. I am doing Leangains so I keep carbs higher on training days and fats higher on off days and. This is an example of a training day. On an off day, I would throw in more whole eggs, bacon, fatter cuts of meats etc., instead of the potato and rice.
Lunch
1 cup rice 200 cal 4g protein
10oz chicken breast 300 cal 60g protein
Dinner
Potato 300 cal
7.75 oz Top loin steak 440 cal 81g protein
3 cups broccoli 162 cal 12g protein
Desert
1 1/2 cups ff cottage cheese w/ 1 cup strawberries & splenda 290 cal 45g protein
3 tbps peanut or almond butter 270 cal 9 g protein
Totals 1962 calories 211g protein.
It's pretty easy to get lots of protein even without shakes as I only have shakes once in awhile. (throw it in some oatmeal or something for desert)^^Former 300+lb Crew^^
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