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Guys over 200 lbs: how do you get all of your protein?

J

jirounan

New member
I am trying to get 2 grams of protein/lb bodyweight, which is tough!

For example, I weigh 200 lbs, and here was my protein consumption yesterday:
6 am: 3 eggs, 3 egg whites, 1 cup milk
9 am: 2 scoops protein powder
12 noon: 12 oz chicken breast
2:30 pm 6 oz chicken breast
5 pm: 8 oz cottage cheese
7 pm: 2 scoops protein powder
8 pm: 6 oz ground beef
10 pm: 6 oz cottage cheese
​
That only adds up to 325 grams, which is a far cry from the 400 grams I was shooting for.

How do you guys do it?!
 
Double the 2:30pm and 8:00pm meals? Add milk to the protein shakes?

EDIT: I take the doubling portions back, 12oz is about 340g, whicyh is a fair bit of meat in one go.
 
as you get heavier, its harder to get in 2g of protein per pound of body weight. most go for 1.5 at the most. i do 48-50 grams per meal and 7-8 meals per day
 
at my biggest i was 275 and eating 800g protein per day between 10-11 meals plus i drank milk between meals. replacing some complex carbs with simple carbs was a big help. so where greens and digestive enzimes. you need to keep your metabolism going strong. keep your energy high and eat more meals.
 
jirounan said:
I am trying to get 2 grams of protein/lb bodyweight, which is tough!

For example, I weigh 200 lbs, and here was my protein consumption yesterday:
6 am: 3 eggs, 3 egg whites, 1 cup milk
9 am: 2 scoops protein powder
12 noon: 12 oz chicken breast
2:30 pm 6 oz chicken breast
5 pm: 8 oz cottage cheese
7 pm: 2 scoops protein powder
8 pm: 6 oz ground beef
10 pm: 6 oz cottage cheese
​
That only adds up to 325 grams, which is a far cry from the 400 grams I was shooting for.

How do you guys do it?!
Click to expand...

give me the total meals. maybe i can suggest some adjustments. its not just about the protein, what you eat with it makes a huge difference.
 
SouthernLord said:
12oz of chicken. Is that breast meat? I have cooked, skinless breast meat listed as 9g pro per ounce. 12oz would give you 108g of pro in one meal.

Nutrition Facts and Analysis for Chicken, broilers or fryers, breast, meat only, cooked, roasted
Click to expand...


I had been going by the nutritional facts on the package of chicken I bought, which says a 4-ounce serving has 26g of protein, which only gets me to 78 grams for 12 ounces. I think I should go by my specific package, but honestly, I like your calculator better!
 
the content varies in chicken depending on the chicken. the water/fat content will make a difference. 6g per ounce is a good number to use. i dont think 9 is possible unless they added it.
 
I'm lazy and just eat my proteins first in 5 meals ... three main and 2 snacks ... until I'm full. I'll eat 2 eggs or meat/fish/fowl in a portion the size of my hand or 2 slices of hard cheese or 6 oz yogart or a scoop of whey. Once the protein is eaten I'll finish with vegs. I try to keep flour products down and do only multi-grain. I really like fruit, but try to keep that under control too with berries and melon and bananas.

Yes...not much science or exact measuring, but I can add on the pounds easily with some aas to go up to 235-40 from a foundation of 215-220. I think HGH made my system more efficient so I don't have to stuff myself.
 
Eat 50 g of protein each meal for 7 meals, then drink 50-70 g of casein protein before bed. That will get you to 400. Also take bromelain to help with digestion.
 
Rikishi said:
Eat 50 g of protein each meal for 7 meals, then drink 50-70 g of casein protein before bed. That will get you to 400. Also take bromelain to help with digestion.
Click to expand...

Thanks, I understand the math, but that's not exactly my point. It's how much whole food you'd have to consume to get 400 grams/day. Even based on your example with 1 protein shake, you'd still need to consume roughly a dozen whole eggs, one pound of chicken breast, 8 ounces of fish, 1/2 pound of ground beef, an entire flank steak, and 2 cups of cottage cheese in a single day to reach that!

I admit that top bodybuilders, personal trainers and college students may have the time to spend consuming that much food, but that just doesn't seem realistic for most people who work outside the fitness industry for a living, which is why I wondered what guys on Elite do. Based on the other responses it sounds like they are either eating less than 400 grams/day, supplementing with more than one protein shake at night, or both.
 
worst case you can at least drink when you want right? drink milk. milk is still better than a shake.
 
If your bulking and/or an ecto/meso then double strength milk can really help. Buy some milk powder or if your worryed about fat intake then skimmed milk powder and add it to your milk with a couple teaspoons milkshake powder if you dont like the taste.

400ml whole milk + 50g skimmed milk powder is 30g protein, 36g carb, 14g fat. Thats a pretty sick bulking drink to be drank between and/or with meals IMO. Its easy to drink, easy and cheap to make and not overly filling. If you drank one of these with breakfast, one with lunch and one before bed you would have 90g extra protein, 108g extra carbs, 42g extra fat. Ok so maybe the carbs and fat would become an issue but depends what bodytype and what sort of diet you are on atm...

either way milk is a great bulking food...
 
Thanks, guys. I'll try increasing the milk.

Joe, why is milk better than a shake? Fortunately, I love the stuff, so that's one solution that won't be a problem, but just curious why it's better.

Thx
 
jirounan said:
Thanks, guys. I'll try increasing the milk.

Joe, why is milk better than a shake? Fortunately, I love the stuff, so that's one solution that won't be a problem, but just curious why it's better.

Thx
Click to expand...

in simple non scientific bullshit terms, milk works great for building and preserving muscle even if you use it as your main protein source and protein shakes made with water dont.

drinking a shake post w/o is effective because the protein that is their can reach the bloodstream faster than protein from food, but when you dont need the rapid release its the worst choice aside from soy and none at all.

if you took every weight lifter in the world that couldnt make gains that had a half way descent training program and convinced them to just drink milk all day long they would all start gaining.
 
joe d said:
in simple non scientific bullshit terms, milk works great for building and preserving muscle even if you use it as your main protein source and protein shakes made with water dont.

drinking a shake post w/o is effective because the protein that is their can reach the bloodstream faster than protein from food, but when you dont need the rapid release its the worst choice aside from soy and none at all.

if you took every weight lifter in the world that couldnt make gains that had a half way descent training program and convinced them to just drink milk all day long they would all start gaining.
Click to expand...
Interesting. Thanks.
 
I get a fair amount from food and whey sources. I do less protein now and also add in bcaas. I get around 300-350 grams on off days. I get closer to 420-450 on training days. I also weight 270 currently.
 
Getting that much protein is WAYYY OVERRATED especially considering you are taking in 70-80g all in one sitting that IMO does no good as long as protein is consumed 6-8 times gradually throughout the day id say 30-40g per meal is enough for anyone regardless of weight.
 
jdbaker82 said:
Getting that much protein is WAYYY OVERRATED especially considering you are taking in 70-80g all in one sitting that IMO does no good as long as protein is consumed 6-8 times gradually throughout the day id say 30-40g per meal is enough for anyone regardless of weight.
Click to expand...

i agree with this if your all natty and have an average metabilism or if your not looking for a lot of size. other than that i dont see how its possible
 
I thought your body will only use about 30g of protein in one meal,so wouldnt it be best to try and spread more protein over as many meals as you can.
 
cfc4life said:
I thought your body will only use about 30g of protein in one meal,so wouldnt it be best to try and spread more protein over as many meals as you can.
Click to expand...

the 30g part is bs. you can train your body to use more by eqating more. you can also manipulate that with enzymes and drugs. you are correct on the spreading it out part. i eat 10-11 times per day.
 
joe d said:
the 30g part is bs. you can train your body to use more by eqating more. you can also manipulate that with enzymes and drugs. you are correct on the spreading it out part. i eat 10-11 times per day.
Click to expand...

Yeah there really have been no definitive studies to support the 30 gram rule.

Basically, if your body can metabolize it, help you recover and not get fat YOU ARE GETTING IN ENOUGH.

Guys wonder how I can be clean and still my size and conditioning: diet. Its that simple.
 
jdbaker82 said:
Getting that much protein is WAYYY OVERRATED especially considering you are taking in 70-80g all in one sitting that IMO does no good as long as protein is consumed 6-8 times gradually throughout the day id say 30-40g per meal is enough for anyone regardless of weight.
Click to expand...

Prove it. ;)

Even in the concept of pwo nutrition natural guys are adding in 60-80 grams of protein. So as much as we want to put a number and act like a protein diatribe, the proof is in the results. And for many higher protein intake IS where its at whether natural or not.
 
^ I think it depends on how sensitive your body is to lactose. Some guys I know who are mildly lactose intolerant can drink milk if they take a non-Rx pill that breaks down the lactose. I think its called lactaid, but not sure. You should be able to get it at any drugstore. Also, I think there is a brand of milk by the same name that already has the lactose removed.
 
I feel certain the quality and timing of protein consumption is far more pertinent to the goal of muscle building than the amount of protein. Those quick and dirty guidelines for consumption amounts are vastly overrated.

Certainly in term of amino profile, protein sources vary greatly, but they also very greatly in terms of how easily the GI tract is able to digest it. For dinner and bedtime, "tougher" proteins which require more time and energy to break down are a good idea. Beef is definitely more of a challenge to digest than turkey, which is turn is more difficult to digest than whey isolate. First thing in the morning I definitely suggest a liquid protein source only, no solids at all. A muscle builder cannot tolerate a fasting state. Fasting = catabolism. And consider that it's already been 8+ hours since you ate anything. Liquid. Get that protein into the bloodstream fast.

Even in a body supercharged by exogenous anabolics I just don't think 2g of protein per pound of LBM is necessary provided all the protein consumed is high quality protein delivered at short intervals all day long.

Definitely agree with Joe that digestive enzymes are a benefit to digestion. I am particularly big on using them with foods the body has to work harder to digest, like beef.
 
a shitload of milk
2-3 protein shakes a day
chicken breast
steak
fish
egg whites
chocolate milk
more milk
cottage cheese
cheddar cheese
cream cheese
yogurt

I'm bulking baby....
 
the_alcatraz said:
a shitload of milk
2-3 protein shakes a day
chicken breast
steak
fish
egg whites
chocolate milk
more milk
cottage cheese
cheddar cheese
cream cheese
yogurt

I'm bulking baby....
Click to expand...

i love it.

all but the yogurt i cant stand the taste of it.
 
the_alcatraz said:
a shitload of milk
2-3 protein shakes a day
chicken breast
steak
fish
egg whites
chocolate milk
more milk
cottage cheese
cheddar cheese
cream cheese
yogurt

I'm bulking baby....
Click to expand...

thats it im goin to go get some more milk to drink and prob some cheese too... man i love cheese
 
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