136 grams of protein...

  • HPgeek934

    Posts: 970

    Jan 04, 2013 4:51 PM GMT
    I found out today that in order to gain weight and muscle, I should consume 2642 Calories a day, and 136g of protein. How the hell is anyone supposed to eat 136 grams of protein in a single day?!

    So far today I had a 20g protein shake, oatmeal, a banana, and with my lunch of PBJ already factored in, I only have 36 grams accounted for.

    Can someone give me some pointers that don't include 50gram a serving protein shakes? My body cant handle those shakes, they make me throw up (and other things) lol
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 1:38 PM GMT
    Is your issue with protein shakes essentially " dumping syndrome"? If so I think you could prob benefit from talking to a dietitian/ a MD/DO well versed in Bariatric surgery to see if they have any ideas on the subject.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 1:40 PM GMT
    ...I suppose you have to drink 20g protein shakes a few times to get up at least 100 grams.. But damn that's a lot of protein.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 1:48 PM GMT
    dont u mean carbs ?
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 1:55 PM GMT
    Have you considered tuna, eggs, chicken, turkey, pork, lean cuts of beef, lamb, etc ?

    Vegetable sources are beans, peas, lentils, tofu, miso, tempeh.

    Milk, cottage cheese and yoghurt can round out your requirement.

    136g of protein a day can be done, just break it down into 25-35g portions spaced out over a day.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 2:00 PM GMT
    I eat lots of peanuts, tins of sardines and biltong/beef jerky. Biltong and peanuts are great to have in a drawer at work to stop you eating bad stuff like biscuits and chocolate.

    I have lots of chickpeas, borlotti beans and lentils as well but these have side effects *ahem*
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 2:28 PM GMT
    Chili, turkey healthier than beef, with black beans is a big source of protein.

    You do not say if you include mammal, poultry and or fish in your meal planning. And in 5-6 small meals a day. Lots of beans. lol Nuts are also a good source, with Almonds and pistachios being two of the best.

    It can be expensive, with all the food.

    If you are a vegetarian, you will have a big problem trying to get your protein intake. Because as you get larger, your protein intake needs to increase to maintain your growth.

    I used to be a 140# runner and was able to get to my all time max of 203# when I was bodybuilding with the above info. I would have two protein shakes of 40 grams ea to help though.

    There is also an egg source protein mix available if you are having too many problems with whey, though more expensive. Soy is a cheap source of protein, but not one of the better muscle builders out there.

    Good luck and talk to your physician.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 2:31 PM GMT
    I know there are guys that treat this like a science, but I just listen to my body. I work out when it tells me and I eat when I get hungry. I'm not muscular, but I'm athletic and lean, and I'm happy this way. Who is REALLY going to eat 136 grams of protein/day? Read that sentence. It's ridiculous.
  • ThatSwimmerGu...

    Posts: 3755

    Jan 06, 2013 2:49 PM GMT
    My goal this year is to gain 15-20lbs of muscle. I know I need lots of protein but I don't even eat enough food as it is.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 3:01 PM GMT
    kangourou saidHave you considered tuna, eggs, chicken, turkey, pork, lean cuts of beef, lamb, etc ?

    Vegetable sources are beans, peas, lentils, tofu, miso, tempeh.

    Milk, cottage cheese and yoghurt can round out your requirement.

    136g of protein a day can be done, just break it down into 25-35g portions spaced out over a day.


    This. You're not going to be able to get that amount of protein in comfortably if you're getting it all in 2-3 meals. I'm aiming for something like 250 grams so spread out over 5-6 meals a day that's about 40-50 grams of protein per meal.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 3:12 PM GMT
    Some people eat a lot more, typically 1g / lb of bodyweight. Better start learning how to cook chickin!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 06, 2013 5:20 PM GMT
    I know how hard it is. My problem top this is medications and health conditions that made a loss of appetite and more difficulties.

    Before these health problems, when I started working out years ago, I had difficulty eating that much protein and food to gain weight and muscle. Far too much! I tried, and found as worked on what types of foods I ate, how much and when, that my metabolism was transformed, and I could eat a lot more than I imagined, more than most people. I can't say what is right for you. I wish you much luck. The following are just ideas.


    - This is probably the most important. Stay patient and optimistic. A tasty, comfortable and practical plan that works for you isn't likely going happen overnight. Many people are figuring out the same as you. Knowing more about nutrition and recipes works, too. You may find that your taste in food and ability or inability to eat at certain times will adjust as you try out and invent new meals and work with your diet.

    - You can eat equal each meal or divide it up how you wish. This is how many do it, and it is healthier to eat more smaller meals than a couple of large spaced out meals.
    Breakfast, lunch, mid day snack, supper, bedtime snack = 5 meals @ 25 grams of protein
    Including a pre or after workout shake or snack = 6+meals = 22 or less grams of protein.
    Or eat 25 or 30 grams (or 35) grams for major meals, fill the rest with snacks.

    - It could be many things in your 50 gram of protein shake that make you feel sick, but you don't need that much protein at a time. Some people react to the sweeteners put in shakes despite how "natural." Or the crappy carbs they put in it. Or try drink a protein shake with 30 g of protein (or 35) if you can take it and feel good.

    - Not a criticism, just info. PBJ is something delicious you are used to, but actually, peanut butter is not the best source of a lot of protein. It's really more about fat., and all you need is a good heaping tablespoon of it for a major meal, considering the protein intake you wish.

    - I like the idea in this thread about other sources of protein. When making a meal, think of the protein first and learn how much protein is in different foods: meats, poultry, fish, dairy and cheese (easy on the dairy and cheese but they are good, including eggs.) (One large egg is 6 grams protein, two large eggs whites is 6 grams protein. You can figure out how many ounces of meat is what grams of protein, then get used to the size to figure it out.

    - Bison is an outstanding source of protein, especially for bodybuilders. It costs more, though is hormone free, and contains high quality fats that beef does not, plus it is more tender. People who don't like the slight gamey taste, use it in chili or just grill a burger. I don't mind the taste.

    - It's good not to eat protein powder all day, but you can use it for a few snacks and work out shake, or a meal like breakfast, to boost the protein intake for the day.
    Recipe for snack or breakfast: If it is a good tasting protein powder, you can mix it with plain yogurt to make a high protein pudding, vanilla, chocolate, so forth. The yogurt has protein, so subtract that and it's less protein powder. To get a good balance of protein, carb and fat, which is desirable for any snack or meal, add almonds or a drop of almond butter (you may not want to mix in almond butter) for fat, and fruit for carb.

    - If you like it, cottage cheese is good before bedtime, the casein protein in it takes a long time to digest, and feeds you for hours. Hint: casein protein powder usually tastes horrible, and it's better to eat whole foods rather than protein powders too much.
    Recipe for bedtime snack: 3/4 cup of cottage cheese (21 grams of protein), 1/2 cup of unsweetened applesauce to make it taste good and for carb (cottage cheese has the rest of the carb), 8 almonds or so.

    - This is just a guess out of the air that I'm not committed to or sure of. You may not be finding room for protein if filling up on too many carbs, particularly certain carbs that may be upsetting your insulin levels. They may not be large in amount but you may be reacting to what I will explain, or this may not be the problem. Carbs are good, particularly for those of us struggling to gain weight and mass, and for any bodybuilder. However, not all carbs are the same. Consider the type and amount of carbs eaten in a snack or meal. Find out what foods are high in carbs, and "high glycemic." I am not sure what books or sites have this info easy to look up. High glycemic carbs/foods are turned into sugars more quickly than other carbs, and are absorbed into your system fast. They can be good after a workout if you can handle such foods, but it is best not to eat too much of them, as they play havoc with insulin levels (like sweets), which is not healthy. For example, bananas are a nutritiously healthy food, but high in carb and high gylcemic, so eat bananas sparingly (part of a banana or one once in a while) or with other carbs. (One banana is about 26 carbs).

    - Breads can really fill people up. Breads are also high carb and high glycemic. Oatmeal also, but steel cut is less gylcemic than the most processed oatmeal. I'm not saying cut out breads or oatmeal, maybe try going easy with it. Making sure there is fat with your meal (not nonfat meals, not too much fat) will slow down the process of carbs absorbing into your system and quickly turning into sugars.
    Ideas for oatmeal: So if you like butter with your oatmeal, go ahead! One pad of real butter (not a butter substitute) a day is not bad, despite it is not a good fat to each much. Butter contains iodine, which is good for brain support. Or instead use nuts. What people use to sweeten oatmeal (especially processed oatmeal) really makes it a high carb and high glycemic problem. If you like maple syrup or honey, try a small drizzle of it. Or use a small amount of fruit - berries are low glycemic and one of the best fruits, so you can use as much of those as you wish, reasonably. Oatmeal and what you put on it can add up to a lot of carbs, so make sure you also eat a lot of protein (an amount you can take) with it. Good idea to that you use the protein shake. Sometimes I used to make my shake into a sauce (or like the amount of milk I'd put on oatmeal) to sweeten oatmeal. I grew tired of it, lol.

    - The contradiction is once you eat lower glycemic foods, you will need to eat a larger quantity of them to get the same amount of carbs in high glycemic food. Same problem, can't eat that much. I don't have an answer for this. People usually say you just get used to it. True but I am not sure of it.

  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 7:16 PM GMT
    HPgeek934 saidI found out today that in order to gain weight and muscle, I should consume 2642 Calories a day, and 136g of protein. How the hell is anyone supposed to eat 136 grams of protein in a single day?!

    So far today I had a 20g protein shake, oatmeal, a banana, and with my lunch of PBJ already factored in, I only have 36 grams accounted for.

    Can someone give me some pointers that don't include 50gram a serving protein shakes? My body cant handle those shakes, they make me throw up (and other things) lol
    Who told you that you needed to consume that much calories/protein?
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 7:26 PM GMT
    It's really not that hard (I aim for 200-250 so its even more).
    -Eggs
    -Tuna Fish
    -Chicken, Pork, Turkey, Beef
    -Milk (mmmmmmm my weakness)
    -And of course protein shakes

  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 7:48 PM GMT
    That's not so much unless you've been drastically underconsuming protein, which it sounds like you have.

    I suggest getting myfitnesspal or fitday on your smartphone and entering in what you eat for a while. You'll get a better sense of what things have in them.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 7:52 PM GMT
    I only take 48 grams of protein shake a day so about two scoops and lots of chicken.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 8:37 PM GMT
    HPgeek934 saidI found out today that in order to gain weight and muscle, I should consume 2642 Calories a day, and 136g of protein. How the hell is anyone supposed to eat 136 grams of protein in a single day?!

    So far today I had a 20g protein shake, oatmeal, a banana, and with my lunch of PBJ already factored in, I only have 36 grams accounted for.

    Can someone give me some pointers that don't include 50gram a serving protein shakes? My body cant handle those shakes, they make me throw up (and other things) lol


    I guess since you throw up when consuming 50 grams of protein in a sitting, you'll just have to get some protein in every hour. Also, since you aren't accustomed to eating that much protein in a sitting, slowly take in a little more in a sitting to get your body used to eating more
    I take in 300 grams in a day consuming about 50 every 3 hours or so.

    I hope that helps
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 8:42 PM GMT
    It's not too hard.

    Buy chicken breast, eggs, lean ground beef, yogurt, cottage cheese, string cheese, nuts, beans, fish (canned sardines are great). You will get enough protein if you eat meat and veggies/ fruit at least 3 times a day and have 2 to 3 snacks with nuts or string cheese. Always eat complex carbs with your proteins, such as fruit, vegetables, rice, oats, whole grain sprouted bread, etc.

    Example- breakfast: 2 eggs, 1 cup spinach, 1 serving of oatmeal for breakfast, and a piece of fruit will give you about 20g of protein. Easy. Add some non fat yogurt and you're up to 30g.

    I was food logging for a couple weeks and by adding these sources of protein I was getting well enough (about 150g) without even needing to add protein shakes or protein bars.

    Veggies like broccoli and asparagus have a lot of protein too.

    If you are going to do protein shakes, you can use dairy milk, almond milk, or rice milk. It's common knowledge that soy products, like soy milk, will increase your estrogen levels and decrease your testosterone, which will reverse muscle gain.
    Also stick to protein powders with natural ingredients:
    http://proteinpowdershakes.org/9-of-the-best-all-natural-protein-powders/
    (no I don't make any money off that site, just found it and thought it was helpful)

    Good luck!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 8:49 PM GMT
    Its hard, I know, but any lean meat, even lean pork and lean beef is ok. Just eat real food, not shakes. You should be eating 1 g per lb of body weight to support muscle growth. I don't subscribe to eating 6 meals a day, it's too hard to do at work, etc. But get 4 meals in. 3.5 oz - 30 grams protein in a chicken breast.
  • realjock666

    Posts: 79

    Jan 07, 2013 8:54 PM GMT
    Roguewave saidIts hard, I know, but any lean meat, even lean pork and lean beef is ok. Just eat real food, not shakes. You should be eating 1 g per lb of body weight to support muscle growth. I don't subscribe to eating 6 meals a day, it's too hard to do at work, etc. But get 4 meals in. 3.5 oz - 30 grams protein in a chicken breast.




    This is what I do to to reach my target of eating 200 grams of protein a day.. Eat chicken breast of 3.5 oz - 30 grams four times a day and have seven meals a day in total.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 8:55 PM GMT
    I find it easy to rack up around 150 grams of protein, i've heard that your body can only absorb so much protein at a time, is it true?
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 8:57 PM GMT
    Buppi saidI find it easy to rack up around 150 grams of protein, i've heard that your body can only absorb so much protein at a time, is it true?


    The rest goes to your pecker
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 9:02 PM GMT
    Mine still goes to my pecker, I am HUNG
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 9:09 PM GMT
    Roguewave saidMine still goes to my pecker, I am HUNG

    Nah! Its all the protein your pecker flushes out every 2 hour
  • Posted by a hidden member.
    Log in to view his profile

    Jan 07, 2013 9:13 PM GMT
    HPgeek934 saidI found out today that in order to gain weight and muscle, I should consume 2642 Calories a day, and 136g of protein. How the hell is anyone supposed to eat 136 grams of protein in a single day?!

    So far today I had a 20g protein shake, oatmeal, a banana, and with my lunch of PBJ already factored in, I only have 36 grams accounted for.

    Can someone give me some pointers that don't include 50gram a serving protein shakes? My body cant handle those shakes, they make me throw up (and other things) lol


    Just 1 weight gainer shake provides about 55 grams of protein. 135 is easy. If you eat 40 grams of protein, 6 times a day, that's 240 grams of protein. Pretty simple, really.

    On a contest diet, I'll bring 300 grams of protein, and 300 to 800 grams of carbs, with about 30 grams of fat, or less.

    Eat breakfast. Shit... You can get 50 grams right there.

    A single can of tuna is around 40 grams of protein.

    10 egg whites, and 3 whole eggs, is around 58g of protein. Standard fare for anyone wanting to get big.

    http://ndb.nal.usda.gov/

    Download the USDA SR-25 nutrient database here:
    http://www.ars.usda.gov/Services/docs.htm?docid=22771

    There's numerous apps for smart phones, too. You should have NO PROBLEM getting 136 grams of protein.

    Eat some peanut butter.

    If you don't already, get some flaxseed oil in your diet (3g to 6g daily). It's the single best non-clinical intervention you can take to prevent heart disease and it lowers your bp. (This has been proven in real, scientific studies, and is NOT organic marketing, but...rather fully qualified studies and is backed by the American Heart Association, as well as Cooper Institute, and recommended by the American Cardiologists Association). You NEED good fats in your diet. That means polys and monos.