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2004/03/08, 03:53 PM
How? I have been exercising for a few years and recently decided to make the switch to bodybuilding. I think I eat well, get lots of sleep, drink enough h20, even have a protein shake a day. But 276 grams of protein sounds absolutely impossible. I figured that even on my best days, I've only topped out at maybe 160 g (and that includes 3 meals and 2 protein shakes.)
Anyone have some advice? If it matters, I work out in the AM before work... Thanks in advance.
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2004/03/08, 05:25 PM
A typical day for me would include:
Meal replacement shake - 45 grams
Morning scoop of whey with skim milk- 31 grams
Evening scoop of whey with skim milk- 31 grams
Afternoon protein bar 22 grams
That's 129 grams just in supplements. Then I add my meals:
Morning - 7 egg whites- 28 grams
Lunch - 2 turkey burgers- 52 grams
Dinner- large chicken breast 25 grams
Late evening- cottage cheese- 20 grams
altogether 254 grams for the day. It's not very easy but you can get there.
Hope it helps.
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Mike
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2004/03/08, 05:38 PM
You'll have to increase your meal frequency from 3 to between 4-7 (this means eating every 3 or so hours).
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**_Robert_**
Pain is temporary; glory is forever!
E-mail: rpacheco@freetrainers.com
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2004/03/08, 05:51 PM
I'm sorry to ask, but doesn't that affect the *ahem* digestive process?
And 7 egg whites for breakfast? Really? My god, that's a lot. Anything else with it, like OJ, Bread, etc?
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Quoting from mikecan:
A typical day for me would include:
Meal replacement shake - 45 grams
Morning scoop of whey with skim milk- 31 grams
Evening scoop of whey with skim milk- 31 grams
Afternoon protein bar 22 grams
That's 129 grams just in supplements. Then I add my meals:
Morning - 7 egg whites- 28 grams
Lunch - 2 turkey burgers- 52 grams
Dinner- large chicken breast 25 grams
Late evening- cottage cheese- 20 grams
altogether 254 grams for the day. It's not very easy but you can get there.
Hope it helps.
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2004/03/08, 05:56 PM
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Quoting from derrickk:
I'm sorry to ask, but doesn't that affect the *ahem* digestive process?
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I think if you were to squeeze the 4-7 meals into 3, that would definitely impact the digestive process. Instead, spread out those 3 big meals into 4-7 smaller meals. This not only allows you to meet your protein requirements but will also increase your metabolism.
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**_Robert_**
Pain is temporary; glory is forever!
E-mail: rpacheco@freetrainers.com
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2004/03/08, 06:28 PM
umm do u eat the whole cheese or slices, cos I would fine it impossible to eat the whole one.
My average without supplements is 60g a day, If i take my supplements twice I get to about 100. I should be taking in 180 for my program but damm its hard, id rather double my workout times, it'll be easier.
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Willing is not enough, we must do. Success is the journey...not the destination.--- Bruce Lee
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2004/03/10, 05:47 AM
Recalculate your protein needs- it should be 1 to 1.5 times your body weight in kilos... If you are chubby go nearer the one!
You ''must'' eat at least 6+ small meals as 35 grams of protein per meal is very easy to swallow. But watch your simple carb intake. Eat about 50+grams before a workout and the same after(no more than 70, it's probably gonna be wasted)... Ensure your fibre intake from fruit, bread etc..
Keep your carbs low(ish)
You are talking about changing what you eat, how you train and what you are- Write down all your food plans(a diary) and make it like religion. One you'll enjoy, you've got what it takes... Watch them protein shakes and the sugar content, there's some rubbish on the market these days.
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2004/03/10, 05:52 AM
I would say high protein medium carbs low fats is a good blend. My target is almost 600 grams of protein per day calculated at the 1.5 ratio. I eat like a horse and it's hard to do.
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am a beast and that is enough.
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2004/03/10, 01:43 PM
Neov over using protein will not lead to heart problems. Actually whey has the ability to act like a ace inhibitor and help to dialate the arteries for increased blood flow. Now allot of stimulants and prohormones I guess I repeat not shure guess might give you some heart problems over time.
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am a beast and that is enough.
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2004/03/13, 01:20 AM
276 grams huh. Well I'll tell you how I used to it and trust me if you can handle it, it works. :big_smile:
2L of milk (I use 1%) has roughly 8.5 g of protein per 250ml so the carton would have total of 68 grams of protein. What I do is I mix skim milk powder (no fat) to the equivalent of 2L to my regular milk. This is of course substituting milk for the water that is suppose to be used. Now do the math on that same two liters...That's 136 Grams of protein and we haven't even touched a meal. :) Obviously I used to space this over the course of the day but regardless one way or the other I would get it in me. Being well over 200 pounds I imagine I could add about 200 more grams minimum through my food so my total for the day was easily pushing 330 or 340. :big_smile:
Now let me warn you if anyone should get the crazy idea to try this. It will bloat your stomach like you wouldn't believe and make you feel at least a few times through the day like your giving birth to a family of soggy string beans. :big_smile: The thing is I got used to it and no question it was a great weight gain for me. Once I really get rollin here again (4 year lay off) no question I'll start pumping it again.
Where did I get such a foolish idea. From a Joe Weider book that gave hints for a cheap alternative to spending tons of cash on supplements. That was about 1987 I believe.
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2004/08/25, 01:22 PM
well i am 17 years old 191 pounds.
bodybuilding= 1.5 to 2 grams of prtoein per pound
MINIMUM: 286
MAXIMUM: 382
how is that?
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