michaelbluejay.com/veg/protein
I've wanted to become a vegetarian but never took the leap simply because I couldn't get enough protein.
Was I wrong all along? Do I only need 68g of protein daily?
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03-03-2014, 07:42 PM #1
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03-03-2014, 07:56 PM #2
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03-03-2014, 08:10 PM #3
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03-03-2014, 08:12 PM #4
- Join Date: Apr 2013
- Location: Essex, United Kingdom (Great Britain)
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This guy has it right.
Nutrition section, Emma's thread on calculating calories and macronutrients, check it. I can vouch for it, most people here rely on it as a very credible source of information, anything you can get from it will likely be a better figure to follow.
I'm not a vegetarian, I eat meat, but for the past few weeks, save a day or 2, I've gone without any, and still manage to hit my calories and macros, protein included, 200 grams a day, with ease.
You need more than 68 grams of protein daily optimally, and you can quite easily hit that without meat.
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03-03-2014, 08:21 PM #5
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03-03-2014, 08:54 PM #6
- Join Date: Apr 2013
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You only lift once every 5 days? What routine are you on? To quote Emma
Originally Posted by Emma-Leigh
Most vegetables and fruit I eat don't contain hardly any protein, at best they'll account for 10-20 grams per day, I don't view em as sufficient a protein source. Most dairy products, milk, eggs, cheese, greek yoghurt, all very good sources, along with beans, peanuts, random other ****, the majority of my intake comes from things like that. I'm eating a meal right now of close to 100 grams of protein, and 90% of that's come from just beans, eggs, and milk. Cheese can account for 10-15 grams of protein a day for me, greek yoghurt can add up to 20 grams easily, looking at it like this, it's not unusual for me to reach 2/3 of my daily protein needs in a single meal if I want to. Not just with those named here, almost all foods contain protein, they all add on extra. Beans, eggs, toast, yoghurt, milk, a simple breakfast for me, in fact I'd probably add a lot more to that, but those alone could exceed 150 grams of protein if I had fair qualities of each, and I often do. I'm not gonna run through my entire diet, I eat what I want, I get what I need, but even just by the foods I've given here, it should be easy to see hitting 200 a day, across multiple meals, without meat, isn't all too hard, high quantities of high protein foods, dairy especially, and you shouldn't have much of a problem. Then account for the fact that everything else you eat will add additional protein, and your target should be easy, it just takes some getting the hang of it.Last edited by CJ93UK; 03-03-2014 at 09:00 PM.
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03-03-2014, 09:44 PM #7
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03-04-2014, 07:23 AM #8
I'm on full body routine and I lift once every 4-5 days depending on my recovery, it sometimes is longer because of thai.
hmmm thanks I'm really liking the pumpkin seed macros
verdant what makes you go with 130-140g of protein a day? CJ how much protein a day do you eat and why?
edit: I would probably want to go vegan so no dairy and I'm still not sure if I can hit the protein macros.
Also soy milk has soy which is bad for testosterone, same with tofu.Last edited by shwick; 03-04-2014 at 07:48 AM.
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03-04-2014, 07:35 AM #9
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03-04-2014, 09:57 AM #10
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03-04-2014, 10:02 AM #11
0.6 g/lb - 0.82 g/lb is optimal on a bulk
http://bayesianbodybuilding.com/the-...-bodybuilders/
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03-04-2014, 12:21 PM #12
K so say I have 170lbs of lbm, given my workout schedule would 170*.7 = 120g protein be good enough? I aim for 150 right now.
I would like to take in a bit on the less side protein so I can eat vegan easier. I aim for the 25% carbs 50% fats 25% protein split. If I'm cutting on a 2000 calorie diet I come up with like,
500 cals sun dried tomatoes, 28.7g p
105 cals 450g spinach, 13.5g p
1847.75 cals 414g pumpkin seeds, 77.8g p
= 120g p
except thats 2452.75 cals =/
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03-04-2014, 12:41 PM #13
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03-04-2014, 12:44 PM #14
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03-04-2014, 12:50 PM #15
Never do a ratio on macros. There is no minimum for carbs. You want roughly .8g protein per lb and .4g fat per pound. Then you fill in the rest up to your calorie goal with what ever you like, probably carbs.
And what kind of ridiculous plan is that you have listed there? Your diet will consist of tomatoes, spinach and pumpkin seeds? Do you have no common sense?
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03-04-2014, 01:05 PM #16
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03-04-2014, 01:05 PM #17
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03-04-2014, 01:15 PM #18
- Join Date: Jul 2013
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I strive to get at least 130g of protein per day because I weigh 130 lbs. However, if it's a workout day, I'll try to have a little more, since I also eat 200 more calories a day on workout days. Although I am not a vegetarian, I do get a lot of my protein from non-meat sources because it is less expensive and requires little or no cooking time. My diet regularly includes soy milk (organic, if it matters), egg whites, whole eggs, Greek yogurt, cottage cheese, and protein shakes/bars after working out.
For breakfast, I use 2 egg whites (0.33 cup) and 0.25 cup soy milk in my oatmeal. Very effective way to get my protein in.Make Fihe Not Fat Again.
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03-04-2014, 01:25 PM #19
"Well enough" works well enough, but when the information is a click away, why not have what works "optimally"? A random ratio doesn't know anything about you-- What might be an acceptable amount of protein for one person using these canned setups would be horrible for somebody else.
GabrielDeVine.pt - NASM CPT, FNS, CES, and Online Personal Trainer
http://www.devinephysiques.com/
PRs - Deadlift / Squat / Bench : 573.2 lbs. / 430 lbs. / 335 lbs.
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03-04-2014, 01:38 PM #20
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03-04-2014, 01:45 PM #21
The question would be, though, are you on the Lakers?
I digress. Again, there's a thread that explicitely outlines how to figure out your macros based on you, and not what a professional sports team's RD said.
On the subject of protein sources, if you plan on going vegan, there are options out there-- I'm not vegan myself, but I know that rice protein with 3g - 5g of added Leucine (in the form of cheap leucine powder) has a similar amino acid profile to Whey. Couple that with some coconut milk (or soy milk, almond milk, etc.), and you can have a quick source of 30+g protein.GabrielDeVine.pt - NASM CPT, FNS, CES, and Online Personal Trainer
http://www.devinephysiques.com/
PRs - Deadlift / Squat / Bench : 573.2 lbs. / 430 lbs. / 335 lbs.
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03-04-2014, 01:53 PM #22
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03-04-2014, 02:17 PM #23
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03-04-2014, 07:13 PM #24
- Join Date: Feb 2013
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Here's my food for today. I hit my protein macro without soy or protein powders and even had room for a little chocolate indulgence. The chocolate was the only thing that happened to not be vegan.
It wasn't all that hard, even though I'm not vegan. Plus, if you get a vegan protein powder, it makes things even easier. Just try to get most of your protein from actual food, since that'll help cover micros, too.Last edited by VerdantSF; 03-04-2014 at 07:19 PM.
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03-04-2014, 07:47 PM #25
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03-05-2014, 11:53 AM #26
k I'm gonna try vegan again, the magic food is spinach, I can boil 2 pounds for 40g of protein if I need to
edit: crap spinach is part of the dirty dozen, guess its asparagus
@Voltri yeah i am on the lakers actually
@Mdenatale wasn't about the variety of foods was trying to get enough protein
@VerdantSF thanks those charts have been very helpful rep++Last edited by shwick; 03-05-2014 at 12:53 PM.
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