Please Scroll Down to See Forums Below Since i only weight about 129 now, i have to gain weight. I have been having 3 shakes a day, and my 3 lb tub is practically gone in about a week and a half. I can't be spending 40 bucks a week on protein, so is it really nescessary for me to have 3 shakes a day, or am i just wasting it and would get the same results from 2 a day?
Am i wasting my protein powder?
- Thread starter Davegrun
- Start date
tuc biscuit
New member
FatRat said:
I agree. I try and get as much as I can from actual food and 'supplement' with protien powder when neccasary. There was a post by B Fold a while ago where he said what a weeks groceries for him were, it would be useful to have a read of it if someone could post a link or something.
I am 5'7 at about 129. I get close to 150 grams a day from the 3 shakes. This is what i eat daily.
-Breakfast-
Protein Shake
Whole wheat toast
-Lunch-
4 Slices Turkey on Whole wheat
1 Stick of String Cheese
-Snack- (After Gym)
4 Egg Whites
Protein Shake
-Dinner-
Usually some kind of meat, chicken or pasta with rice and veggies
Protein Shake right before bed.
-Breakfast-
Protein Shake
Whole wheat toast
-Lunch-
4 Slices Turkey on Whole wheat
1 Stick of String Cheese
-Snack- (After Gym)
4 Egg Whites
Protein Shake
-Dinner-
Usually some kind of meat, chicken or pasta with rice and veggies
Protein Shake right before bed.
tuc biscuit
New member
To me it looks like you are trying to keep your diet too clean. If I was you I would eat everything and anything.
FatRat
New member
Get more from whole foods!!!!!
Between waking up and your post workout meal in the afternoon you only eat some bread, 4 slices of turkey and some cheese!!!
Check out the diet board for more info, loads to learn!
As a guide, this is my regular weekday diet (not really bulking, but high end of maintenance for a steady increase in size / strength). There are too many powcers here too, but my lifstyle makes it difficult to eat every minute of the day!
Stats:
6’4”
252lbs
BF: not too sure, estimate around 15 /16%, upper abs showing
8.00
Protein Shake (40g )
Large bowl of wholemeal cereal or Oats with milk
2 x tablespoons Olive oil
Multivitamin
10.30
MRP (42g Pro, 19 g Carbs)
Large Tuna sandwich on wholemeal bread
12.30
Large bowl pasta with or rice with sauce and various meats (aprox amount = 1 large chicken breast)
Amino Acids
14.30
140g chicken breast pieces
Small amount of pasta or rice with Olive oil
17.00
MRP (42g Pro, 19 g Carbs)
Large Tuna sandwich on wholemeal bread
18.30
WORKOUT
20.00
Post workout shake (30g Pro, 55g Carbs)
20.45
Protein Shake (20g )
21.00
Variety of meals, always meat, veg or salad with some complex carbs
23.00
Protein Shake (40g )
Between waking up and your post workout meal in the afternoon you only eat some bread, 4 slices of turkey and some cheese!!!
Check out the diet board for more info, loads to learn!
As a guide, this is my regular weekday diet (not really bulking, but high end of maintenance for a steady increase in size / strength). There are too many powcers here too, but my lifstyle makes it difficult to eat every minute of the day!
Stats:
6’4”
252lbs
BF: not too sure, estimate around 15 /16%, upper abs showing
8.00
Protein Shake (40g )
Large bowl of wholemeal cereal or Oats with milk
2 x tablespoons Olive oil
Multivitamin
10.30
MRP (42g Pro, 19 g Carbs)
Large Tuna sandwich on wholemeal bread
12.30
Large bowl pasta with or rice with sauce and various meats (aprox amount = 1 large chicken breast)
Amino Acids
14.30
140g chicken breast pieces
Small amount of pasta or rice with Olive oil
17.00
MRP (42g Pro, 19 g Carbs)
Large Tuna sandwich on wholemeal bread
18.30
WORKOUT
20.00
Post workout shake (30g Pro, 55g Carbs)
20.45
Protein Shake (20g )
21.00
Variety of meals, always meat, veg or salad with some complex carbs
23.00
Protein Shake (40g )
the thing with whey protein powder is that it's fast absorbing. so it's good right before and after workouts. other times you want something that takes more time to digest. ground beef (lean or not) and frozen lean chicken breasts can be bought in bulk.
one thing I've been doing is buying a 7-9 pound pork shoulderblade roast, which is a cheap but rather fatty cut of meat, and roasting it in the oven on the rack with a pan underneath to catch the fat. roast it at 350 degrees fahrenheit, wrapped in foil with space on the bottom for fat to drip out. after 2.5-3 hours stick a meat thermometer into the middle. if it's under 150 inside, keep roasting till it's a bit above. then uncover it and put it back in for about 30 minutes or longer. let it cool and shred up the lean meat, put it in a tupperware in the fridge, and throw away the bone and the bits of fat that are left. you get enough meat for a little while (and it's very cheap and requires utterly no cooking skill.
one thing I've been doing is buying a 7-9 pound pork shoulderblade roast, which is a cheap but rather fatty cut of meat, and roasting it in the oven on the rack with a pan underneath to catch the fat. roast it at 350 degrees fahrenheit, wrapped in foil with space on the bottom for fat to drip out. after 2.5-3 hours stick a meat thermometer into the middle. if it's under 150 inside, keep roasting till it's a bit above. then uncover it and put it back in for about 30 minutes or longer. let it cool and shred up the lean meat, put it in a tupperware in the fridge, and throw away the bone and the bits of fat that are left. you get enough meat for a little while (and it's very cheap and requires utterly no cooking skill.
blinddeafmute
New member
Meat and potatos, meat and potatos, oh yeah, and mix in some meat and potatos.
Did I mention meat and potatos?
A bag of potatos are cheap as hell, you can make a bake potato in the microwave. Poke lots of holes with a fork, leave uncovered and cook for 4-5 minutes on high depending on your microwave.
A great source of protien that is cheap is tuna. I eat it with a little mayo. One can of tuna costs under a buck and has around 35g of protien. Cant beat that with a stick.
Did I mention meat and potatos?
A bag of potatos are cheap as hell, you can make a bake potato in the microwave. Poke lots of holes with a fork, leave uncovered and cook for 4-5 minutes on high depending on your microwave.
A great source of protien that is cheap is tuna. I eat it with a little mayo. One can of tuna costs under a buck and has around 35g of protien. Cant beat that with a stick.
louden_swain
New member
Why aren't you eating food??
I hate to break the news to you, but a protein shake typically contains 140 calories (with water).
Not enough to sustain growth. . .
I'll say this for the last time. . you need to increase your caloric intake and eat more carbs and fats.
YOU CANNOT GAIN WEIGHT on protein alone!
Do yourself a favor and save your money and start eating whole foods.
I hate to break the news to you, but a protein shake typically contains 140 calories (with water).
Not enough to sustain growth. . .
I'll say this for the last time. . you need to increase your caloric intake and eat more carbs and fats.
YOU CANNOT GAIN WEIGHT on protein alone!
Do yourself a favor and save your money and start eating whole foods.
you're wasting your protein powder and time. what are your weight goals? You probably want to start consuming around 3500 to 4000 calories a day of REAL food to gain weight, try and stay away from junkfood. If you are not gaining from this amount of calories, eat more. However, at your bodyweight you should easily gain from that
louden_swain
New member
Davegrun said:
There is no way you can gain weight on a diet like this.
You are neglecting numerous nutritious foods and your carb intake is inadequate.
louden_swain
New member
Davegrun said:
Listen. . . .
Protein shakes are not important!!!
Are you eating chicken breasts, fish, lean red meat, whole eggs, skim milk, lean pork??
These foods yield a much higher content of amino acids and total protein than an expensive shake.
You need to eat whole foods!!!
Where is your fuel?? How are you building up energy levels??
I don't see any:
oatmeal
grits
potatoes
pastas
bagels
rice
complex carbs in your diet.
You are making things complicated for yourself, when all you have to do is eat good foods.
Use your money to buy the foods that I listed above. . .and for gods sake. . .learn how to cook.
You should always make time to prepare meals.
Last edited:
Davegrun said:
Forget about the type of protein right now.
just eat a helluva alot more or go thru life looking like an auschwitz survivor
louden_swain
New member
By the looks of your diet. . .you aren't even consuming 100 grams of carbs a day.
Its no wonder why you are losing weight. The RDA for a 2000 calorie diet is 300-350 grams of carbs of day and thats geared for an inactive person.
You really need to focus on carb intake.
Its no wonder why you are losing weight. The RDA for a 2000 calorie diet is 300-350 grams of carbs of day and thats geared for an inactive person.
You really need to focus on carb intake.
Backlash
New member
Yeah but you can't gain weight and get skinnier at the same time... lots of people come here hoping to gain lots of muscle (bulk) and also get leaner and achieve a sixpack.
Eventually, they all realize that they need to just concentrate on bulking first, then cut later when there's some muscle to show. I'd say 90% of the people here are bulking at any given time.
Eventually, they all realize that they need to just concentrate on bulking first, then cut later when there's some muscle to show. I'd say 90% of the people here are bulking at any given time.
JollyRogers
New member
EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT
Last but not least, eat at least 6 times a day
Last but not least, eat at least 6 times a day
D
Deleted member 33117
Guest
Dave, remember we had a long talk about this on a thread a week ago. Eat. I don't believe carbs to be that necissary for muscle growth, but to each his own. However I don't see nearly enough fat nor protien in your diet. Dump the shakes if you are on a budget. I'd like to see you add 2 to 3 ibs of meat to youd diet every day. Cheap cuts are ok. Hell you can get 1 ibs containers of ground turkey for $.77-.99 at most grocery stores. 3 ibs of that will cost less than $3. A jar of natural pb cost about $2. Anyway, we covered the pb last time. You need the natural kind. Jiff and peter pan are hydrogenated. Long explanation, but hydrogenated oils will make you fat and won't do shit for muscle growth if I must put it in basic layman's terms. I remember telling you also that you needed at least 3000 cals a day, maybe more, and that you needed a minimul of 6 meals aday. 8 to 10 is better. As you can see, you're getting alot of the same information from others.
OfWolfandMan
New member
Listen to these guys.I was asking the same sort of things when I first started getting on different discussion boards at 16,and around 6'1 150-160lbs...Now Im 20,and 115-225,with about the same amount of bodyfat,more muscle and strength,and I could be better,IF I would have listened from the beginning-"get big,then worry about looking pretty"
Im still guilty of not eating enough,or eating what I should.Its just something you have to work hard at sticking with.You will be glad you did when you look back
Im still guilty of not eating enough,or eating what I should.Its just something you have to work hard at sticking with.You will be glad you did when you look back
Creepusmaximus
New member
129, eat everything. Meat and pasta add some beer if your old enough. Lift compound movements and things should take care of themselves. Don't fool yourself, know one is impressed by a ripped 120 lbs guy.
kentucky
New member
I was reading 'bulking up basics' and it said, that one should lean down, before bulking... That's what I am currently doing, I was about 27%bf, and now I'm at 19%, am I doing this wrong?
I have the same question that davegrun has, and that is how do I know I'm gaining muscle and not just getting fat?
I have the same question that davegrun has, and that is how do I know I'm gaining muscle and not just getting fat?
PancakeFiend
New member
check how fast your waist is growing in conjuntion w/ your arms, neck, chest, back, legs
The Red Dragon
New member
Haven't read much of thread but heh, try to get the bulk of your food in real food...I would only use whey supplements because it's hits the bloodstream fast during the 1 hour period of super high insulin sensitivity. If you eat well you won't need supplements, but that would mean a lot of meat 
. But yeah...protein synthesis is 20% more efficient? after being absorbed during the insulin sensitivity period and accelerates protein syntheisis for a few hours.
. But yeah...protein synthesis is 20% more efficient? after being absorbed during the insulin sensitivity period and accelerates protein syntheisis for a few hours.
D
Debaser
Guest
I'll be completely honest, it looks like I eat more in one meal than you do all day. You don't need to pig out at every meal to be considered bulking, and you don't need to gain a LOT of fat.
Here is how I'd like to see someone of your weight eating:
Breakfast:
2 egg and toast sandwiches (with 3 whole eggs per sandwich, and whole wheat toast/bread) organic eggs are better...
Tall glass of 2% milk (2-3 cups worth)
2nd meal:
This might be a good time to have your protein shake. Mix it with milk, and add (either in the shake or separately) 2 tblspoons of extra virgin olive oil or Udo's choice oil (or flaxseed oil I guess)
Lunch:
Some kind of sandwich or burger with at least 1/2 a lb of meat. Another tall glass of milk
4th meal:
Lots of pasta or rice, with at least 1/2 lb of meat in there somewhere. Tall glass of milk.
Dinner:
Maybe meat and potatoes. At least 1/2 a lb of meat, when you finish the meat stuff down all the potatoes you can until you're about to burst. Then drink another tall glass of milk, and proceed to burst.
Before bed:
Another good time for a protein shake with milk. Maybe blend it with all natural peanut butter and a banana.
To summarize:
Drink at least 1/2 a gallon of milk a day.
Eat at least 1/2 a lb of meat at each meal (or a shake)
Get some healthful fats in there (oils/PB) or starchy carbs. Macaroni and cheese boxes are a convenient cheap lifesaver as well.
Here is how I'd like to see someone of your weight eating:
Breakfast:
2 egg and toast sandwiches (with 3 whole eggs per sandwich, and whole wheat toast/bread) organic eggs are better...
Tall glass of 2% milk (2-3 cups worth)
2nd meal:
This might be a good time to have your protein shake. Mix it with milk, and add (either in the shake or separately) 2 tblspoons of extra virgin olive oil or Udo's choice oil (or flaxseed oil I guess)
Lunch:
Some kind of sandwich or burger with at least 1/2 a lb of meat. Another tall glass of milk
4th meal:
Lots of pasta or rice, with at least 1/2 lb of meat in there somewhere. Tall glass of milk.
Dinner:
Maybe meat and potatoes. At least 1/2 a lb of meat, when you finish the meat stuff down all the potatoes you can until you're about to burst. Then drink another tall glass of milk, and proceed to burst.
Before bed:
Another good time for a protein shake with milk. Maybe blend it with all natural peanut butter and a banana.
To summarize:
Drink at least 1/2 a gallon of milk a day.
Eat at least 1/2 a lb of meat at each meal (or a shake)
Get some healthful fats in there (oils/PB) or starchy carbs. Macaroni and cheese boxes are a convenient cheap lifesaver as well.
Legion Kreinak2
New member
It's funny how I'm about to preach to you that you must eat to grow, yet I never practice this... oh well, sucks for me.
You have to eat man. Just like everyone else here told you, consume most everything you see. If you're trying to bulk, and you only weigh 129, then you can afford to eat most anything. Eat whole foods if you can, and use protein shakes only for post-workout meals, or when you can't fit a meal in due to your schedule. They're supplements, so use them as such.
You have to eat man. Just like everyone else here told you, consume most everything you see. If you're trying to bulk, and you only weigh 129, then you can afford to eat most anything. Eat whole foods if you can, and use protein shakes only for post-workout meals, or when you can't fit a meal in due to your schedule. They're supplements, so use them as such.
