How to gain muscle mass without using protein shakes?

  • Posted by a hidden member.
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    Mar 23, 2012 11:02 AM GMT
    Hi All,

    I have been training for about 2 months now and I have managed to drop almost all of the fat on my body, so I am fairly defined now.

    I started at 76kg after christmas and then I dropped the mostly belly fat down to 70kg and now I am up to 71kg.

    I cannot use any protein shakes. I have tried them all. The Whey-based ones I am actually severely allergic too and it causes sinusitis.

    I have also tried hemp protein which is fine however it causes my stool to be really loose which interferes with my sex life.

    So I really can't have protein shakes. I eat loads of meat and carbs during the day however probably not enough.

    Is there anything else I could eat that won't affect my digestion at all? e.g. should I take creatine?

    Update: I cannot eat milk/lactose, soya, wheat, gluten and salmon icon_sad.gif
  • Buddha

    Posts: 1765

    Mar 23, 2012 11:33 AM GMT
    egg-based protein powder?
  • Posted by a hidden member.
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    Mar 23, 2012 12:09 PM GMT
    Lots of sex, but that will provide 2 grams of protein on average, per load, per head. Have you considered moving to Vegas? You could work the streets there. Sure you get find lots razz there.
  • bad_wolf

    Posts: 1002

    Mar 23, 2012 12:11 PM GMT
    Luckily you're not a vegetarian, otherwise you'd be out of options. You just have to eat and eat, regularly in smaller snack like portions, giving your body a consistent supply of nutrients.
    Not really cost effective, but options are slim.
    Can't wrong with creatine, it's a substrate used in muscle contractions so a good supply should make your workouts effective and help you push those extra plates. Dunno much about it, worth asking someone in the know, there was mentions that it can be counter-productive in access and when dehydrated.
  • Posted by a hidden member.
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    Mar 23, 2012 12:14 PM GMT
    Honestly, I'm just letting myself get a belly before I get a bike and cycle to the gym after work, then back home. So far, gained 11 lbs that slip away when I stand up. Wonder of having posture and poise icon_wink.gif
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    Mar 23, 2012 12:15 PM GMT
    It sounds like you should avoid chemical supplements since you are sensitive to them.

    I'd focus on eating more meat and higher protein foods.
  • mybud

    Posts: 11819

    Mar 23, 2012 2:12 PM GMT
    SpecialGuy2011 saidHi All,

    I have been training for about 2 months now and I have managed to drop almost all of the fat on my body, so I am fairly defined now.

    I started at 76kg after christmas and then I dropped the mostly belly fat down to 70kg and now I am up to 71kg.

    I cannot use any protein shakes. I have tried them all. The Whey-based ones I am actually severely allergic too and it causes sinusitis.

    I have also tried hemp protein which is fine however it causes my stool to be really loose which interferes with my sex life.

    So I really can't have protein shakes. I eat loads of meat and carbs during the day however probably not enough.

    Is there anything else I could eat that won't affect my digestion at all? e.g. should I take creatine?
    Just eat regular food...protein powders were made more for individuals on the go and haven't the time to eat or prepare real food...Should you use creatine?....Well I do...I've seen enhanced muscle growth and appearance...Don't feed into the bullshit of loading creatine...Take 1 teaspoons in water daily...Hope this helps...BUD
  • Posted by a hidden member.
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    Mar 23, 2012 3:19 PM GMT
    In Paleo diet, you just eat lots of meat or fish at each meal. It digests slowly and properly over time, unlike protein powder which sometimes just get pissed out, especially if high-dosing on it. The recommendation is 1g protein for each pound of DESIRED body weight. The ratio of protein to meat is quite roughly 30%. So to get 180g of protein, in order to reach 180lbs, you would eat 600g per day of cooked meat. These figures are of course, rough, depending on fat and moisture content of the food. This is a LOT of meat to eat, which is a pain. Best to make large quantities and eat it for days or freeze it for later.
  • Posted by a hidden member.
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    Mar 23, 2012 3:33 PM GMT
    Eggs, Greek yogurt, cottage cheese, and canned tuna help me achieve protein goals.
  • Posted by a hidden member.
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    Mar 23, 2012 4:02 PM GMT
    Lay off the protein supplements and get all you need from your regular eating regimen.
    You didn't mention whether you're a vegan but if you're not you have quite a bit of choices - Meat, Seafood, Bean/Legumes..... - that can supply you with all the protein you need.
  • ATXnative

    Posts: 240

    Mar 23, 2012 4:10 PM GMT
    easy man, eat real food.

    milk, double fiber bread has 4g per slice(protein) and tons of fiber, chia seeds, meats, hot pockets, pasta, beans... cmon, how hard is it?
  • kuroshiro

    Posts: 786

    Mar 23, 2012 4:29 PM GMT
    bad_wolf saidLuckily you're not a vegetarian, otherwise you'd be out of options.


    Really? The vegan bodybuilders would like a word with you.
  • Posted by a hidden member.
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    Mar 23, 2012 4:34 PM GMT
    ROOAAR saideasy man, eat real food.

    milk, double fiber bread has 4g per slice(protein) and tons of fiber, chia seeds, meats, hot pockets, pasta, beans... cmon, how hard is it?


    Will do mr! You are seriously HAWT totally my cup of tea icon_smile.gif Thanks for your valid point - just eat eat eat!
  • Posted by a hidden member.
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    Mar 23, 2012 4:45 PM GMT
    I disagree with ROOAAR, despite him being a handsome guy. Seriously? Hot pockets?

    If you have serious diet sensitivities you might want to stay away from gluten, grains, dairy and legumes. Check out the paleo diet. You get your protein from lean meats and fish. So you're still staying away from protein powders and eating natural food but it's easier on your stomach and digestive track.

    As a resource, I like: http://whole9life.com/
  • Posted by a hidden member.
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    Mar 23, 2012 7:35 PM GMT
    Nivek saidSo to get 180g of protein, in order to reach 180lbs, you would eat 600g per day of cooked meat. These figures are of course, rough, depending on fat and moisture content of the food. This is a LOT of meat to eat, which is a pain. Best to make large quantities and eat it for days or freeze it for later.


    Whoever gave you any advice on protein intake should be smacked. In either case, the OPs question wasn't on amount of protein vs. sources of protein.

    Try Carnivor protein. It's odd sounding (it's beef protein made into powder), but it's very good. It's fast-absorbing, has BCAAs, and it tastes decent enough. There's no whey/dairy in it, so it shouldn't upset your stomach. I'm assuming it's available in your country.

    Someone else suggested egg protein which is a good recommendation also.

    To your comment regarding hemp protein, it may actually be good for your digestion system. If your stool is hard, that's not really a good thing as it probably means you're not ingesting enough fluids. Remember, the pooper wasn't designed for a sex life. Maybe stick with the hemp protein since it works for you but only use it on your workout days. It takes planning, but don't use it on weekends and/or when you are anticipating having sex.


  • Posted by a hidden member.
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    Mar 23, 2012 7:52 PM GMT
    This refusal to count macronutrients I see everywhere coupled with cries of "I want to gain weight" "I want to lose weight" is seriously beginning to piss me off.

    Use Andy Morgan's simplified rules for maximum laziness: http://rippedbody.jp/2011/10/18/want-to-make-your-if-leangains-diet-simpler-dont-count-calories/

    Return when you have some data to show.
  • goliathca714

    Posts: 36

    Mar 23, 2012 8:51 PM GMT
    Agree with majority here. Eat several times a day. Protein at every meal. If its not possible for whole food protein sources and you need to supplement with a protein shake, you could also try pea protein. Also almond milk and coconut milk are good alternatives to cows milk. Perhaps try yogurt made with coconut milk.
  • gwuinsf

    Posts: 525

    Mar 23, 2012 9:28 PM GMT
    SpecialGuy2011 saidUpdate: I cannot eat milk/lactose, soya, wheat, gluten and salmon icon_sad.gif


    I suggest you look at the Paleo diet as others have suggested. You're pretty much there as it is. I started a few months ago at the suggestion of many people on this site and I'm very happy with it so far.

    Here's a good layman's introduction to Paleo: http://www.fitbomb.com/p/why-i-eat-paleo.html
  • Ritournelle

    Posts: 134

    Mar 24, 2012 12:10 AM GMT
    or try leangains.com and go with scientifically validated results (i.e. controlled studies with a control, and not statistical which screws up causality and correlation). It's intermittent fasting. The six small meals a day approach is horseshit.
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    Mar 29, 2012 3:21 PM GMT
    Thanks guys for all the responses.

    I am really like the Paleo diet! I am going to do some serious research this weekend!