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  1. #1
    The Patient LegendaryDude's Avatar
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    Lifting and Protein intake: Problems and confusion

    So, i bought myself a barbell and some weights at the start of the month, and started to work out after i had found a workout and nutrition plan that fits my needs. I've allready seen a bit of progress, my back doesn't hurt as much as it does before, which makes me quite happy. What i'm having a bit of a problem with is how much protein i should eat. The nutrition plan i found suggests, like many other plans i've seen, to eat 1-1.2 grams of protein per pound of bodyweight.
    They had this little calculator in the site, i put my bodyweight in (currently 100 kilogram), and it tells me to eat 216 gram of protein a day. And i simply have no clue how i am supposed to eat this much protein. Even if i eat an entire pack of chicken (600 gram) a day, i only end up with 138 grams, when adding the protein shake i drink after my workout, i'm at 157. I can neither afford to eat more chicken (chicken is far and wide the most expensive meat around here, and don't even get me started on salmon), nor can i afford to gulp down 4 protein shakes a day. Is that the deciding factor in the end? Does one really need to simply spend a shit ton of money on chicken and protein shakes, or are there some protein packed foods i am simply overlooking? Because otherwise i have no clue how to hit these 216 gram per day.

  2. #2
    There are lots of resources to get your protein from, I can give you a couple of them which aren't too expensive.
    - Salmon is expensive, so go for a cheaper option: Canned tuna - about 25 grams of protein per can.
    - Cottage cheese and/or Greek yoghurt - also a nice protein source.
    - Milk
    - My personal favourite: Peanut butter! Look for the % of peanuts in it - aim for at least 85-90%
    - Unsalted nuts - most of them are packed with protein. Almonds in general are really healthy + lots of protein.
    - Eggs - lots of protein and eggs aren't really expensive (usually).
    Other than that, you can always look on internet or magazines for recipes with lots of protein, or get creative yourself.

  3. #3
    Scarab Lord NatePsychotic's Avatar
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    Quote Originally Posted by Austrel View Post
    There are lots of resources to get your protein from, I can give you a couple of them which aren't too expensive.
    - Salmon is expensive, so go for a cheaper option: Canned tuna - about 25 grams of protein per can.
    - Cottage cheese and/or Greek yoghurt - also a nice protein source.
    - Milk
    - My personal favourite: Peanut butter! Look for the % of peanuts in it - aim for at least 85-90%
    - Unsalted nuts - most of them are packed with protein. Almonds in general are really healthy + lots of protein.
    - Eggs - lots of protein and eggs aren't really expensive (usually).
    Other than that, you can always look on internet or magazines for recipes with lots of protein, or get creative yourself.
    To further add to this, try Tuna as well. LOTS of protein in Tuna.
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  4. #4
    Stood in the Fire OreoLover's Avatar
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    http://www.bodybuilding.com/fun/maki1.htm

    You should be fine and dandy with 138g at 100kg bodyweight. That, and cheap suggestions by Austrel (and any others) will suit you well

    - - - Updated - - -

    Quote Originally Posted by NatePsychotic View Post
    To further add to this, try Tuna as well. LOTS of protein in Tuna.
    Canned tuna was his first suggestion? @_@

  5. #5
    Scarab Lord NatePsychotic's Avatar
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    Quote Originally Posted by OreoLover View Post
    http://www.bodybuilding.com/fun/maki1.htm

    You should be fine and dandy with 138g at 100kg bodyweight. That, and cheap suggestions by Austrel (and any others) will suit you well

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    Canned tuna was his first suggestion? @_@
    Hot day here, brain is all mush haha
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  6. #6
    The Patient LegendaryDude's Avatar
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    Thanks for the great suggestions guys! really appreciate it. Tuna was a thing that crossed my mind, but i thought i had read somewhere that fish in general, but tuna in specific, contains metals that are unhealthy in large quantities, and thus, shouldn't be consumed too often. But i'm definiteley going to pick up some nuts, tuna and cottage cheese when i go shopping the next time

  7. #7
    Make yourself some banana protein pancakes for breakfast as well
    Could get in nearly 50-80 grams of proteins in through that. Youtube Chris Jones he has a great tutorila about making them. A lot easier if you have a blender though.

    Edit:
    I'm around 98 to 100 kg myself and I'm getting just around 160-200g of protein a day. Which I find to be just fine, it's hard to actually get in above those 200 on a regular day for me. But as long as you eat and train hard you will be fine.
    Last edited by Flammen; 2015-08-25 at 10:35 AM.

  8. #8
    The Patient LegendaryDude's Avatar
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    Banana protein pancakes sound fucking delicious! i'll look into that

  9. #9
    Quote Originally Posted by Flammen View Post
    Make yourself some banana protein pancakes for breakfast as well
    Could get in nearly 50-80 grams of proteins in through that. Youtube Chris Jones he has a great tutorila about making them. A lot easier if you have a blender though.

    Edit:
    I'm around 98 to 100 kg myself and I'm getting just around 160-200g of protein a day. Which I find to be just fine, it's hard to actually get in above those 200 on a regular day for me. But as long as you eat and train hard you will be fine.
    oh lawd please don't follow anything Chris Jones says. I don't know about you, but I don't get my scientific information from someone that can't speak proper English.

    Start following people like Layne Norton, Stuart Phillips, Eric Helms, Brad Schoenfeld that actually have scientific backgrounds and know wtf they are talking about.

    As for protein, 1.8g/kg or ~.8g/lb is plenty enough for a resistance trained athlete.

  10. #10
    Quote Originally Posted by Zelion View Post
    oh lawd please don't follow anything Chris Jones says. I don't know about you, but I don't get my scientific information from someone that can't speak proper English.

    Start following people like Layne Norton, Stuart Phillips, Eric Helms, Brad Schoenfeld that actually have scientific backgrounds and know wtf they are talking about.

    As for protein, 1.8g/kg or ~.8g/lb is plenty enough for a resistance trained athlete.
    Who said I was telling him to follow anything Chris Jones said apart from him having a guide on how to make the most basic pancakes. Read the actual post again.

  11. #11
    just LOADS of nuts :P

  12. #12
    Shouldnt need that much protein unless ur cutting and getting high protein to maintain ur muscle mass. If you're bulking you can just eat a lot of carbs and moderate protein. But if you want to know how to get 180g~ of protein per day (which is more realistic than 216g, that's too much) then make a shake like this:

    -greek yogurt
    -protein powder
    -peanut butter
    -fruits
    -spinach
    -water/ice

    I make this and it has about 90g~ of protein. Take it post workout. Takes care of like half my protein needs for the day.

    - - - Updated - - -

    Quote Originally Posted by Zelion View Post
    oh lawd please don't follow anything Chris Jones says. I don't know about you, but I don't get my scientific information from someone that can't speak proper English.

    Start following people like Layne Norton, Stuart Phillips, Eric Helms, Brad Schoenfeld that actually have scientific backgrounds and know wtf they are talking about.

    As for protein, 1.8g/kg or ~.8g/lb is plenty enough for a resistance trained athlete.
    Chris Jones gives good nutrition advice, although I'm not a fan of his training advice. He's a cool guy idk why you seem so butthurt that he writes "shyt" instead of "shit" like seriously who cares lol. Plus Layne Norton is a fucking idiot look at Vegan Gain's video on him, he destroys him. You don't need to have a PhD to figure out how to eat as a bodybuilder

  13. #13
    eat some jerky..quick snack pack with proteins

  14. #14
    Quote Originally Posted by godban View Post
    eat some jerky..quick snack pack with proteins
    that shit is expensive as fuck plus has crazy amounts of sodium. Not really an everyday option

  15. #15
    Maybe ask this question somewhere other than the subforum of a video game site. Regurgitating second hand health & fitness information has been en vogue among gamers for a couple of years now, not to mention how it assuages the ego & insecurity.

    If you refuse to ask someone in person (where at the very least you can verify they are in any way living up to your hopes or expectations), just use google. A site that even pretends to be associated with a dietitian will serve you better.

  16. #16
    Herald of the Titans HBpapa's Avatar
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    Quote Originally Posted by GG you got me View Post
    Maybe ask this question somewhere other than the subforum of a video game site. Regurgitating second hand health & fitness information has been en vogue among gamers for a couple of years now, not to mention how it assuages the ego & insecurity.

    If you refuse to ask someone in person (where at the very least you can verify they are in any way living up to your hopes or expectations), just use google. A site that even pretends to be associated with a dietitian will serve you better.
    Don't be such an insecure little dick. Plenty of people out there have MMO-C accounts and post on these forums and...unbelievably...have other hobbies and knowlwedge bases as well.
    Atheist, pro-gun, pro-Constitution, and pro-equal rights for e...v...e...r...y...o...n...e

  17. #17
    Scarab Lord NatePsychotic's Avatar
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    Quote Originally Posted by GG you got me View Post
    Maybe ask this question somewhere other than the subforum of a video game site. Regurgitating second hand health & fitness information has been en vogue among gamers for a couple of years now, not to mention how it assuages the ego & insecurity.

    If you refuse to ask someone in person (where at the very least you can verify they are in any way living up to your hopes or expectations), just use google. A site that even pretends to be associated with a dietitian will serve you better.
    Close-minded much? By the way OP, bodybuilding.com has awesome information and tips about dieting/food intake.
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  18. #18
    Quote Originally Posted by deeyar View Post
    Shouldnt need that much protein unless ur cutting and getting high protein to maintain ur muscle mass. If you're bulking you can just eat a lot of carbs and moderate protein. But if you want to know how to get 180g~ of protein per day (which is more realistic than 216g, that's too much) then make a shake like this:

    -greek yogurt
    -protein powder
    -peanut butter
    -fruits
    -spinach
    -water/ice

    I make this and it has about 90g~ of protein. Take it post workout. Takes care of like half my protein needs for the day.

    - - - Updated - - -



    Chris Jones gives good nutrition advice, although I'm not a fan of his training advice. He's a cool guy idk why you seem so butthurt that he writes "shyt" instead of "shit" like seriously who cares lol. Plus Layne Norton is a fucking idiot look at Vegan Gain's video on him, he destroys him. You don't need to have a PhD to figure out how to eat as a bodybuilder
    LOL vegan gains? srsly? You are a bigger idiot than I realized. He is a self admitted psychopath that filmed his grandfather dying for self promotion. You are one smart cookie.

  19. #19
    Quote Originally Posted by Zelion View Post
    LOL vegan gains? srsly? You are a bigger idiot than I realized. He is a self admitted psychopath that filmed his grandfather dying for self promotion. You are one smart cookie.
    Vegan Gains is fucked up in the head but he gives good arguments in his videos, unlike you who just called me an idiot for no reason. Look at his video against Layne Norton and try to refute his points. Lol I don't even like the guy personally but I can respect his arguments on a scientific level

  20. #20
    Quote Originally Posted by deeyar View Post
    Vegan Gains is fucked up in the head but he gives good arguments in his videos, unlike you who just called me an idiot for no reason. Look at his video against Layne Norton and try to refute his points. Lol I don't even like the guy personally but I can respect his arguments on a scientific level
    Yes Layne Norton is an "idiot" with a PhD in nutritional science. You are literally retarded.

    Do you even read the research vegan stains posts. They literally do not reflect the points he tries to make. Are you really this naive?

    And you were called an idiot for obvious reasons, not no reason.

    I'm glad you like to get your "scientific" arguments from a kid that lives in his mom's basement and pretends to rape himself in the ass.
    Last edited by Zelion; 2015-08-31 at 03:58 PM.

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