T Nation

How Do You Guys Get Enough Protein?


#21

One big on little per day. On average


#22

Geez I hope some of you guys are keeping a very close watch on your lipids! Lmao!!

I never had too hard of a time getting enough protein just including nuts, chicken, and fish (cod / talapia / tuna) 2-3 times a day, along with at least 2 protein shakes a day.

For issue number 2, or should I say the issue with number 2…Fiber, WATER (and lots of it), and a good amount of high quality fats keep the bowels “slippery” (for lack of a better term). I usually go 2-3 times a day. Every once in a while it’ll skip a day, but then the next day I’ll have one of those “damn my pants fit better now!” sessions.


#23

Eat plenty of fibrous vegetables and fruit. Take your weight in kilos, multiply by 10. That’s a good target for the number of grams of vegetables to consume everyday. So, if you weigh 90 kilos that’s 900 grams of vegetables a day.

Including pro- and prebiotics also help. Kimchi, yoghurt etcetera.


#24

Great point! I forgot to include this! Lol


#25

I appreciate this thread. My problem isn’t getting enough protein. It’s getting too much. I always get way more than 1g per lbs.


#26

Good point. When I’m not paying attention, I use “more protein” as an excuse to just overeat


#27

This is my issue too. I weigh 195ish and I average 250-300g per day.


#28

Why so much? At this point doesn’t it become hard to get in all that?


#29

At 195lbs, 200-300g is 1.2g - 1.5g per pound. Not that uncommon, especially if trying to gain.


#30

Nvm I had a brain fart between lbs and kgs


#31

I can’t tell if you are asking how often someone sells drugs in the bathroom or if you are too prudish to write the word “poop”.


#32

so how often do you POOP per day? :slight_smile:


#33

how big are your meals? How much and what other ingredients do you have in your three meals? How looks a full day of eating?

very interesting thread

thanks!


#34

2-4 times.


#35

I don’t typically eat very many calories, compared to a lot of guys on here. I’ll probably only total 2,500 calories, with 200-250 protein, 200-250 carbs and the rest fats, so 75g ish. more fats and less carbs if Im not training.

A lot of veggies, and some rice makes up the carbs. fats just from the meat and oil I cook the veggies in.

Yesterday as an example:

Breakfast: 250g beef, half an avocado

Lunch: 250g beef, 200g rice

Dinner: 250g beef and homemade ratatouille. As far as ingredients for the latter, per portion I estimate:
1tbsp olive oil
half an onion
1 red pepper
half a courgette
half an aubergine
1 can of chopped tomatoes


#36

thanks a lot! But where are the fats? How much fat do you count for 250g of “lean beef” and what cuts of meat do you use?


#37

That’s really surprising. I would’ve thought a big dude like you would be eating twice as much carbohydrate as that.

EDIT: although I guess I don’t know what your body fat level is right now, so you could just be keeping that as low as possible


#38

I eat really similar calories, but spread a little differently


#39

I eat similarly. I eat around 2500 calories daily. I get more in the days that include happy hour, drinks, and random un planned meals.

But my typical day looks like:

(post workout) breakfast - eggs, avocado, rice, seaweed, shake that has fruit, nuts, seeds, water
lunch - meat, avocado, veggies (or a chipotle burrito)
dinner - rice/potatoes, meat, veggies OR a full on vegan/vegetarian meal

I think quality of food does more for me than the amount I eat.


#40

TRT has jacked my lipids more than eating red meat. I believe the trick is to make sure you eat equal amounts of omega 3 fats to match the omega 6’s in the typical american diet which is nothing by omega 6’s.

2018-Blood-Testpage3