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r/Fitness•
serius

Just starting out, need advice on protein uptake and diet

Hi, i am new here. I have just started some strength based training and i dont know how much protein i should be consuming. I weigh just under 90kg and i have almost no muscle on my body. I want to put on alot of muscle, primarily in the upper body.

I have read that in order to maintain and build muscle, i need to be consuming something like 180g of protein a day. This is a crazy amount, i am having serious problems reaching that target. An egg is only about 7g of protein, even if i ate 12 eggs a day i would still be under! i have some protein powder in the mail[Dymatize], but even then, its only 25g of protein a serve....if i have 2 shakes a day, i am up to an extra 50g of protein.

So reddit, how do you guys get enough protein? what do you eat?

Posted Feb 9, 2010, 3:08 AM UTC

911
SpankmasterSInactive•

6 eggs = 36 grams

1/2 gallon milk = 64 grams (8 grams per glass)

Chicken breast = 25 grams

Can of tuna = 35 grams

6oz. beef = 38 grams

6oz salmon = 36 grams

Protein shakes = 24 grams (in water)

Egss +1/2gallon milk + (2 serving of either beef/chidken/tuna/salmon) and you are at 170grams.

You'll get another 10 grams from other food you eat easy.

Cut the milk and have two protein shakes in milk and you hit your number (with the above animal products)

Done.

7
PatBateman•

Good example.

Also, for the OP, consuming massive amounts of food is not something that occurs overnight. Your body must adjust to the new consumption in the same way it needs to adjust to heavy training, this is a gradual process. In addition, having more smaller meals helps you reach your numbers, it will feel like you're constantly eating, but make it a habit (I've gotten to the point where if I go more than 3 hours without eating I get anxious).

2
salmontarre★★★ No PMs.•

That's not a crazy amount, so get used to it.

Fish, beans, chicken, milk, cheese, eggs, and shakes to fill any gaps.

4
seriusOP•

Hey this is probably a stupid question, but when people say "beans" what ones are they talking about? just normal boiled green beans? kidney beans? baked beans? i bought a can of "3 beans" but it didn't seem all that healthy to me.

2
salmontarre★★★ No PMs.•

Pretty much any beans.

I get dry kidney beans and soak them myself.

2
[deleted]•

Pretty much any bean except green beans. Black, kidney, lentil, chick peas, great northern beans, navy, etc.. All good protein sources but like all beans they have quite a bit of carbs too. Baked beans I think have sugar and fat (in the flavoring sauce) added to them so I would skip those. I buy dry beans in bulk (1lb or 5lb bags), soak about 1/2-1lb overnight in the fridge, drain, refill and simmer on the stove for 1/2 hour to 45 minutes, then I add 1/4-1/2 cup of beans to most of my meals throughout the week.

1
dissyllabic•

I would warmly recommend Tom Venuto's book: Burn Fat, Feed the Muscle. Excellent book with lot's of serious information regarding nutrition. Has definitely become my Bible when it comes to burning fat and gaining lean weight.

3
seriusOP•

Thanks for the advice. I guess i need to go shopping and start eating more often.

I thought the hard part would be the working out! I am finding it hard to eat enough though.... like 6 eggs, i feel pretty full and a bit sick after 3.

The meat i can definitely ramp up, and i dont mind eating a can of tuna a day. Milk with protein shake.... i guess its doable, but its going to be hard getting used to that amount of food.

2
LoveGoblin•

like 6 eggs, i feel pretty full and a bit sick after 3.

You don't need to eat them all at once. I usually eat a couple eggs in the morning for breakfast, and then bring a couple boiled ones with me to work to snack on during the day.

2
AnnArchist•

I eat about 70g or more in protein shakes. 10g of protein from pretzels; 10g from cashews 1 g from a banana....and then I get a fair amount from the turkey n bean chili I eat..... I don't get enough; but I'm cuttin so I don't really freak out as long as I am eating something throughout the day.

2
CharlesBarkley•

2.2 grams of protein per Kg bodyweight.

I'm on starting strength right now. In a typical day, I drink a gallon of milk (128 grams of protein), 2 scoops of weight (50 grams of protein), and either a pound of ground beef or a dozen eggs (80+grams). I will also put a lot of shredded cheese on my beef or eggs.

If you're going starting strength, drink a gallon of milk a day. It's a fucking demanding program, and you have to fuel your recovery.

1