How do you get enough protein everyday?

[Syringer]

So I've been trying to bulk up, and find it really hard to get the "recommended" amount of protein everyday. I'm 165 lb. (a rather skinny 165), and "they" recommend about 200g or so of protein everyday, but on a day like today where I had one of the biggest protein days ever since I started counting, it wasn't even close to enough.

It went something like..

Bagel - 10g
Deli sandwich - 30g
Protein shake - 40g
Pasta and chicken - 40g
Apple + peanut butter - 10g
Protein shake - 40g
Total = ~170g

Should I just throw in another protein shake for good measure or something? Two a day is kind of a lot for me, and three seems like it'd be pushing it quite a bit. Or do I even really need that much protein?

 

[Ns1]

maybe you should start eating

more eggs, more meat, more calories

 

[Syringer]

Eh, meat/eggs can get expensive. I need cheapp solutions.

 

[MAME]

200 g of protein? I seriously doubt your body will be able to use more than 100-150 g anyway.

Bagel and eggs for breakfast (I eat mine for lunch) and you're almost half way to the daily requirement of 50 g.

 

[0roo0roo]

who the hell is they. thats bs. your 165lb, you are no arnold. u don't need anywhere near insane amounts.

 

[Gurck]

shakes... why does 3 a day seem too much for you, out of curiosity? If like many people it's that you don't like them, try mixing them with milk instead of water, and using a shaker bottle or blender instead of spoon, if you're not already.

 

[NuclearFusi0n]

Egg whites, fat free cottage cheese, turkey breast, beans

 

[Nebor]

Originally posted by: Syringer
Eh, meat/eggs can get expensive. I need cheapp solutions.

Buy this. and one of these.

 

[Syringer]

It's not that I don't like them..I actually enjoy the taste of them very much. However they're really filling, and just drinking three a day (or eating any type of food three times a day) can get nauseating.

 

[Gurck]

Yeah I can understand that, just wanted to ascertain why it's a problem for you in particular. You can also try eating more frequent, slightly less hearty meals. It's supposed to be healthier overall, and you might be able to pack in more calories that way. There's no substitute for eating enough calories / protein to build muscle.

 

[Syringer]

I already am eating (including the shakes) 6-7 times a day..anywhere from 2-3 hours in between..and with school and all that can become quite a hassle at times.

 

[Nebor]

Originally posted by: Syringer
I already am eating (including the shakes) 6-7 times a day..anywhere from 2-3 hours in between..and with school and all that can become quite a hassle at times.

Perhaps some kind of pudding filled IV?

 

[Turkish]

Originally posted by: MAME
200 g of protein? I seriously doubt your body will be able to use more than 100-150 g anyway.

Bagel and eggs for breakfast (I eat mine for lunch) and you're almost half way to the daily requirement of 50 g.

appearantly you don't know jack sh!t.

body can process upto 40grams of protein for a 2 hour period.

considering he wakes up at 6, and goes to bed at 12, he will have 9x40grams = 360 grams to process.

I am not saying he should take more than his weight x 1.2 - 1.5 but taking he doesn't need is bullshit.

I lift weight + cardio 3-4 times a week and my muscle gains are minimal when I am not taking less than 250grams of protein / day. I am taking close to 300 grams and my muslce gain has improved significantly.

For the OP, try adding another shake and try eating chicken breast more if you find beef more expensive. Also, if you are not worried about weight, try adding some milk as it has 9 grams of protein per serving.

good luck.

 

[MAME]

Originally posted by: Xiety

Originally posted by: MAME
200 g of protein? I seriously doubt your body will be able to use more than 100-150 g anyway.

Bagel and eggs for breakfast (I eat mine for lunch) and you're almost half way to the daily requirement of 50 g.

appearantly you don't know jack sh!t.

body can process upto 40grams of protein for a 2 hour period.

considering he wakes up at 6, and goes to bed at 12, he will have 9x40grams = 360 grams to process.

I am not saying he should take more than his weight x 1.2 - 1.5 but taking he doesn't need is bullshit.

I lift weight + cardio 3-4 times a week and my muscle gains are minimal when I am not taking less than 250grams of protein / day. I am taking close to 300 grams and my muslce gain has improved significantly.

For the OP, try adding another shake and try eating chicken breast more if you find beef more expensive. Also, if you are not worried about weight, try adding some milk as it has 9 grams of protein per serving.

good luck.

I found this:

When very high levels of protein are consumed, calcium loss through the urine increases. One researcher reports that when consumption increases from 0.8g to 2.0g/kg body weight (from 1.76g to 4.4g/lb body weight) per day, urinary calcium loss increases 50% (2). Little is known about how urinary calcium increases affect athletes, but with bone density a concern for many athletes, the issue must be taken into consideration during nutritional planning.

 

[Geekbabe]

Unless it's whole grain get rid of that bagel! White flour bagels are among the worst offenders in terms of spiking insulin levels and causing the body to produce cortisol which in turn leads to extra fat-targeted right for the abs!

You could have an entire container of cottage cheese in place of that bagel,you could add all sorts of different fruit to it to give it flavor,you'll get a lot more protein that way too.

Btw,I love bagels but unless they're whole wheat or whole grain I save em for cheat days.

 

[ntsf]

Originally posted by: Nebor

Originally posted by: Syringer
Eh, meat/eggs can get expensive. I need cheapp solutions.

Buy this. and one of these.

THIS??? :disgust:

 

[Kelemvor]

Protein bars?

 

[Riprorin]

Excessive protein will be converted by the liver and stored as fat so don't eat too much.

 

[Riprorin]

Originally posted by: Geekbabe
Unless it's whole grain get rid of that bagel! White flour bagels are among the worst offenders in terms of spiking insulin levels and causing the body to produce cortisol which in turn leads to extra fat-targeted right for the abs!

You could have an entire container of cottage cheese in place of that bagel,you could add all sorts of different fruit to it to give it flavor,you'll get a lot more protein that way too.

Btw,I love bagels but unless they're whole wheat or whole grain I save em for cheat days.

I thought that elevated cortisol levels was the result of stress?

 

[GBRudy16]

All the fitness books I've read or magaizes have suggested about .75 grams per pound of body weight It hink that might be overdoing it there. Also its all in WHEN you take the protein for muscle building. A shake before workout and after workout and one before bedtime that way you have energy throughout your lifting session and if you take it at night your body has time to aborb and metabolize better.

 

[Mallow]

Shake + Bar + Tuna?

 

[Turkish]

Originally posted by: GBRudy16
All the fitness books I've read or magaizes have suggested about .75 grams per pound of body weight It hink that might be overdoing it there. Also its all in WHEN you take the protein for muscle building. A shake before workout and after workout and one before bedtime that way you have energy throughout your lifting session and if you take it at night your body has time to aborb and metabolize better.

All those books are wrong.

Any credible trainer will tell you to take at least the same amount of protein in grams as your bodyweight. That's the minimum. 1.2 - 1.5 times your body weight is recommended.

Trust me, if you are trying to build muscle, you won't be building much with .75 of protein of your bodyweight...

 

[edro]

You aren't getting any protein for breakfast.

Add 3-4 eggs and some milk.

 

[Fausto]

Originally posted by: Syringer
Eh, meat/eggs can get expensive. I need cheapp solutions.

Learn to cook. A whole chicken will run you a bit over a dollar a pound (depending where you get it) and will feed you for several days. I can make two meals for my wife and I from the white meat and then pick off what's left for soup or jambalaya.

 

[WinkOsmosis]

Bagels have 10g of protein?