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Started By
Message
Advice for Protein intake
Posted on 1/28/19 at 1:05 pm
Posted on 1/28/19 at 1:05 pm
I started lifting and do cardio 3-4x a week last April. I’m down 20 lbs and have added muscle(feel better, look better) The scale has stayed basically the same the last couple months. I attribute some of that to the holidays and cheat weekends along with the added muscle. Typically I stay between 1700-2000 cals 5 days a week. I’m to the point now where I’d like to get a little more serious about building more muscle, but also would like to lose 10-15 more lbs. I’ve probaby hovered around 100-150 grams of protein the last 8 months. Being that I’m 6’ 240 lbs that’s not enough protein. What’s some tips on getting more protein without drinking 3-4 shakes a day, while also keeping the calorie count low? Also, any other diet tips is appreciated.
This post was edited on 1/28/19 at 1:07 pm
7
Posted on 1/28/19 at 1:41 pm to HarrisLetsRide
Ground turkey, egg whites, beef jerky
Posted on 1/28/19 at 1:53 pm to HarrisLetsRide
I understand that you would want to get your protein from whole food sources, but man, in this case protein shakes are your friend.
Posted on 1/28/19 at 2:04 pm to boxcarbarney
But how many is too many? I typically drink the powder after a workout, and a Muscle Milk for either breakfast or late snack. I know these are low cal, so I guess I have no choice then since I’m trying to watch calories.
Posted on 1/28/19 at 2:57 pm to HarrisLetsRide
quote:
But how many is too many?
there is no limit. your body treats it as a food. It is there to supplement your normal food intake. Is it better to get from whole foods? absolutely but do what you have to do.
lean ground turkey, chicken and especially lean ground beef and bison are going to be your best bets. Just brown it, drain then rinse under really hot water, put back in the pan and season it to taste while browning some more. Can add salsa or whatever low cal condiment you want. Shovel it in the mouth a pound at a time.
Posted on 1/28/19 at 3:16 pm to HarrisLetsRide
You should get on a nutrition program. Obviously, you want to up your protein. Maybe eat some more carbs. Rice, potatoes, sweet potatoes, quinoa, etc.
Posted on 1/28/19 at 3:50 pm to HarrisLetsRide
I eat two cups of plain Greek yogurt with two scoops of whey to get a good helping of protein. Not the best not the worst.
Posted on 1/28/19 at 4:08 pm to HarrisLetsRide
To gain muscle, you need 1 gram of protein per pound. Considering 1 chicken breast has roughly 35 grams of protein, it's hard to only get that from eating. When a protein shake has on average 60 grams of protein
Posted on 1/28/19 at 4:11 pm to HarrisLetsRide
What lsu777 said. Get as much as you can from whole foods, shore up an deficiencies with protein shakes. When I was paying attention to such things, I would drink 3-4 shakes a day, or add protein powder to foods.
-1-2 scoops of whey in oatmeal
-Make pancakes with whey protein mixed in
-Take vanilla whey and blend it with diet Barqs for an ice cream float flavor
-Mix whey with a little milk and chill for a pudding-like treat.
-Make a smoothie with 2-3 scoops of whey, frozen strawberries, frozen banana, some uncooked oats, a couple of handfuls of frozen spinach and some water. Add iced coffee concentrate and some Splenda for a morning kick in the arse.
There are a million recipes and tricks online for protein powders.
-1-2 scoops of whey in oatmeal
-Make pancakes with whey protein mixed in
-Take vanilla whey and blend it with diet Barqs for an ice cream float flavor
-Mix whey with a little milk and chill for a pudding-like treat.
-Make a smoothie with 2-3 scoops of whey, frozen strawberries, frozen banana, some uncooked oats, a couple of handfuls of frozen spinach and some water. Add iced coffee concentrate and some Splenda for a morning kick in the arse.
There are a million recipes and tricks online for protein powders.
Posted on 1/28/19 at 4:24 pm to lsu777
You might want to reread the OP again because a lot of what he is saying doesn't make sense. Seems like he wants the best of both worlds but needs to focus on one or the other.
This post was edited on 1/28/19 at 4:27 pm
Posted on 1/28/19 at 4:38 pm to LSUPERMAN
That’s why I’m asking ??
Is what I’m wanting to accomplish not feasible?
I’ve lifted pretty hard for 9 months, with moderate results muscle wise. I just feel I should have more gains. As far as the scale slowing down, especially the belly fat....that’s probably me going crazy on sugar on the weekends. Sometimes my cheat days get a little out of hand
Is what I’m wanting to accomplish not feasible?
I’ve lifted pretty hard for 9 months, with moderate results muscle wise. I just feel I should have more gains. As far as the scale slowing down, especially the belly fat....that’s probably me going crazy on sugar on the weekends. Sometimes my cheat days get a little out of hand
Posted on 1/28/19 at 4:40 pm to HarrisLetsRide
But I’ve gotten some good tips so far to up my protein. Gonna try cutting back a little on the weekends to cut more weight
Posted on 1/28/19 at 4:44 pm to HarrisLetsRide
It is just hard to gain muscle while on such a low calorie/low protein intake. Mix in cardio (don't know how much you do) and it's almost impossible if impossible. I would concentrate on your diet. Don't worry about weight so much as to worry about waist. And I know about those sugar weekends. 
Posted on 1/28/19 at 5:21 pm to boxcarbarney
I might also suggest to take Casein instead of Whey. I find that I am not as bloated on Casein as I am on Whey.
Posted on 1/28/19 at 5:42 pm to HarrisLetsRide
quote:
That’s why I’m asking ??
Is what I’m wanting to accomplish not feasible?
I’ve lifted pretty hard for 9 months, with moderate results muscle wise. I just feel I should have more gains. As far as the scale slowing down, especially the belly fat....that’s probably me going crazy on sugar on the weekends. Sometimes my cheat days get a little out of hand
Ok reread op, what your asking for is possible but you aren't going to gain a ton of muscle.
I will post a detailed response later tonight with macros and program.
Posted on 1/28/19 at 5:58 pm to lsu777
Thanks man
Posted on 1/28/19 at 11:22 pm to HarrisLetsRide
Egg whites, beef jerky, chicken breast, 2% cottage cheese, low calorie yogurt, Black Forest ham all have pretty good high protein/low calorie ratios.
This post was edited on 1/28/19 at 11:28 pm
Posted on 1/29/19 at 12:08 pm to HarrisLetsRide
Diet should look something like this
workout should be the LCI method LINK
Only thing is I want you to add is Weighted chins on upper body days with the main lift portion. On the lower body days I want you to add bicep curls and I want you to add high volume DB side lateral raises at the end of lower body days.
For the main lift, run using the normal greyskull LP format as you arent ready to move from the lp setup yet.
main lifts-
Close grip bench, Squat & Press- 2x5,1x5+
Deadlift-1x5+
if you have questions lmk. If you hit this hard and follow the porgram and diet, you will get the results you are looking for.
workout should be the LCI method LINK
Only thing is I want you to add is Weighted chins on upper body days with the main lift portion. On the lower body days I want you to add bicep curls and I want you to add high volume DB side lateral raises at the end of lower body days.
For the main lift, run using the normal greyskull LP format as you arent ready to move from the lp setup yet.
main lifts-
Close grip bench, Squat & Press- 2x5,1x5+
Deadlift-1x5+
if you have questions lmk. If you hit this hard and follow the porgram and diet, you will get the results you are looking for.
Posted on 1/29/19 at 3:55 pm to lsu777
Add some calories to that diet of yours and build muscle first. Then cut calories down to lose fat making sure to keep protein intake high.
Posted on 2/1/19 at 10:20 am to bayouvette
You are doing entire cheat days while trying to lose fat?
Drop it to a cheat meal.
When trying to get low body fat, I can see 1 bad meal affect me.
Drop it to a cheat meal.
When trying to get low body fat, I can see 1 bad meal affect me.
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