Protein - I'm so confused....

[sicklyscot]

Hey everyone,

Before people ask, I've tried the search and have basically become even more confused.

Here's the deal, I have been working out pretty hardcore now for a couple months and have looked very intensely at my diet. Basically, my protein is way lower than it should be. I am only taking in about 40-50 grams a day and thats when i try. So to cure this, I want to start taking some sort of protein shake. What I am looking for is another 80g of protein. I originally was looking at EAS Myoplex which contains 40 grams per a serving and figure it would be great, that is until i saw the price.

I do not pay for a gym membership since I use my schools gym, so in actuallity the price isn't much of a problem, I just want to make sure its worth it.

What are my other options out there? What is recommended? I also dont just want to drink pure protein, some vitamins would be helpful.

Oh, and also the myoplex deluxe has "time release protein". I realize what it's supsoed to do, but does it really work and is there an equivalent out there for that too, or can i just mix something with milk and get he same effect?

Thanks!

[Maxgain]

40-50g a day that is very low are you sure? 2 chicken breasts and a tin of tuna about 3-4 euro in total will give you 100g alone besides all the protein you are getting from non meat sources. Supplementing is definatly wrong at this stage as your diet seems way out of whack.Have you entered your foods into fitday?

[sicklyscot]

No I haven't entered my foods, i'll have to try that.

For a typical day, I eat a bowl of cereal with 1% milk for breakfast. Lunch is usually a pint of soup, generally tomato or derrivative of and a salad with some tuna, eggs and kidney beans. Dinner is either spaghetti with meatballs or a chicken breast or an occasional cheese burger and chili (wendy's is so cheap and easy for a college student).

Maybe 40-50 is an under-estimate, but because of my schedule, there is no way I am reaching the 140g (based on LBM) of protein I should be taking.

[sicklyscot]

Ok, so for today, of course its an estimate of what i will be finished eating by the end of the day, i have taken in about 100 grams of protein and 115 grams of carbs and abut 35 grams of fat. All in all, about 1200 calories, which is like nothing.

Just to add though that today was a very atypical day. I dont usually eat salmon steak for dinner, although maybe I should....

anywayz, thanks maxgain for your help.

I am still looking for a protein shake however just to "top it off".

Any suggestions

[cursor]

At the top of the Supplements and Drugs forum, there is a Note called What protein powder is best??. Take a couple of minutes and read through it.

[sicklyscot]

Thanks Cursor :

I read over the first 10 pages or so and decided that I might as well try the Optimum Nutrition brand since it seems it has a cult following.

I read on this site that I should be take 1 gram of protein for every 1 lb of LBM. However, when I do a search on the net, it comes up with 1 gram per 1 lb of weight, period. Which is the "proper" method? I dont want to "feed the fat" but I also dont want to sell myself short.

[Lift2Live]

If you were to go with .8g per lb. of total weight, you'd be safe. If you weighed (for example) 180lbs. then you'd be getting 144g a day. Either way, use your total bodyweight as the measure.

P.S. - Optimum is awesome! lol

[sicklyscot]

Thanks Lift

I weigh about 175-180 and I was aiming for the 140-145 range.

I guess I am going to join the ON cult... :

[cursor]

Depending on the demands that you place on your body, you may well do fine with less protein than that. This might be helpful for you: Bill & Bob

[sicklyscot]

should I be worried about protein absorbtion rates with a shake or has it all been pre-engineered to work.

[Larry red]

Hey there sicklyscot:

You can keep adding food, but here is one way that helped me. Add liver tablets, and amino acids to your daily intake. And for the protein, there is none better then beverly. The muscle provider, or the ump(Ultimate Muscle Protein). The amino acids will feed your muscles, the liver tablets will aid your liver in processing everything that comes through, as in no wasted food. And beverly protein will pack on the muscle for you.
Try that and see how the results are, in a month you should see some good results.

[Maxgain]

If you are looking to bulk its not only your protein that needs looking at. I dont know anyone who would gain on 1200 cals. Fats are an easy way to get cals in 35g a day is quite low aim for abouy 100-150 and bulk the rest with carbs.

[Maxgain]

Originally Posted by sicklyscot

should I be worried about protein absorbtion rates with a shake or has it all been pre-engineered to work.

You dont need to worry about the rates if you are eating frequently just try not to take whey at night

[pmcgough]

100-150g of fat?

heres your diet needs
55g fat
300g carbs
200g protein(not hard at all)

split your food up into 6 meals a day, spread out to every 2 1/2 to 3 hours

take on protein after lifting along with creatine mix, such as cell tech, vitargo, the gnc brand, anything with lots of dextrose basically

[pmcgough]

just have 2-3 chicken breasts spread throughout the day, some chili(wendys), some tuna, some eggs, and an occasional steak