Need tricks on consuming more Protein

[LQQNEY1]

Hello !
Let me set the stage, before I get into my question. I am 5'6", 135lbs, and am 39 years old. I am the Poster child of a hardgainer. I have been lifting off and on for several years, but have been consistent now for the past 3 years. 3 years ago I weighed in at 110lbs and smoked, since then I have quit smoking and have put on 25lbs. This sounds pretty good, right? Well to a guy who has not weighed more than a buck 35 his whole life, its not enough. I eat every 3 to 4 hours consisting of mostly proteins, and carbs with some fruits and nuts mixed in. So my question is, what is the most bang for your buck you might say when trying to eat more protein. What has the most protein in the least amount of food.I can only shove so much food down my throat at one time, and drinking shakes all day not too easy either (the bloat) I'm trying to consume about 200g of protein /day and would appreciate any thoughts, wisdom, or advice anyone has to offer.

 

[tehkevroy]

hey bro 200g/a day is fucking easy :S I dont know how u cant do do it

im doing 350g a day now and I find it not to bad

 

[LQQNEY1]

hey bro 200g/a day is fucking easy :S I dont know how u cant do do it

im doing 350g a day now and I find it not to bad

What do your meals consist of ??

 

[Sim882]

Honestly, I don't understand how consuming 200 grams per day can be difficult, unless you don't have much money.

Easy protein options
- whey/casein shakes, but also on cereal.
- tinned salmon is really easy to eat, tastes good (unlike tuna), and is great bulking or cutting because you get 38P, 10F (3 omega 3s's) per serve!.
- eggs!

Also, cook in bulk
- e.g., cook 1/2 to 1kg of chicken at a time. It's really quick and easy to consume cold. I find cold meat can be eaten more quickly than hot, so if I know I will be eating in a rush, I will cook the chicken/kangaroo in advance and eat it cold in a manner of seconds.

Also, remember bulking also requires your calories in > calories out (although not to a massive degree).

So go for non-bloating carbs: reduce fiberous carbs instead of starches - potatoes, bread, pasta, all of which are easy to consume.

Nuts are also an easy way to increase calories, and are not filling or bloating at all per calorie (who can't down 100-200 grams of nuts no problems?). Things like PB also contain a bit of protein (not as a % of cals though)

 

[LQQNEY1]

Thanks for your Ideas " sim882 ", i had not thought of cooking in bulk. That sounds like an easy way to get some quality fast protein on the go. Along with your other Ideas, I guess 200g/day is not that much at all. I think its time for me to go to the store. Thanks again !!

By the way what does Kangaroo taste like, Mate !!

 

[Sim882]

Thanks for your Ideas " sim882 ", i had not thought of cooking in bulk. That sounds like an easy way to get some quality fast protein on the go. Along with your other Ideas, I guess 200g/day is not that much at all. I think its time for me to go to the store. Thanks again !!

By the way what does Kangaroo taste like, Mate !!

Kangaroo is awesome. Tastes similar to beef, similar nutritional profile (zinc, iron), but sweeter for some reason, and 2% fat only, but highest natural source of CLA. But best thing is $AUS6-7 per kilo ($1Aus=.87US)

Another idea is to also put cheese slices on all your meals. Cheese is 25% + protein, and does improve the taste of things. Up to you whether you use low fat or normal cheese. When bulking, I would often add 2 low fat cheese slices with each meal, getting 10 grams each time of quality casein protein (and given its long lasting, you know then you have a constant stream of protein for your body, even if you are a couple of hours late for a meal). Cheese and bread are complementary proteins to, so given 2 slices of bread also has about 10 grams of protein, 2 slices of bread + cheese + a bit of meat gives decent amounts of protein, and is not filling.

 

[BackAtIt57]

i dont think your daily protein consumption is the only problem here. What does your daily diet consist of?

 

[LQQNEY1]

i dont think your daily protein consumption is the only problem here. What does your daily diet consist of?

My daily diet looks something like this: (keep in mind I work 3rd shift so the times will look a little odd to some)

3:00pm - Breakfast - 1/2 protein shake, oatmeal
4:00pm - workout
6:00pm - Post shake (isolate protein w/ other supp to spike insulin), carbs
7:00pm - Lunch - chicken,fish or red meat, potato, veg
10:00pm - protein shake w/egg and peanut butter, or tuna snack, or sweet potato
1:00am - string cheese snack, or cottage cheese and trail mix almonds
3:00am - Dinner - chicken,fish or red meat, potato, veg
5:00am - Protein shake w/ egg and peanut butter
7:00am - small snack before bed, oatmeal, a few eggs, or granola bar.
Of course the usual Creatine,LGlutamine,Fishoils,MultiVitamins,BCAA's (you know, the things people sware by)

Please keep in mind, this is a good day. Are all days this structured, probably not. I know my weekend days are not like this but I'm trying to get better. Also, at the present time I'm on a 3 day a week workout routine, with compound excercises.

Thanks for your input !

Hey Aussie, Is there a hunting season for Roos ??

 

[needtogetaas]

http://www.elitefitness.com/forum/s...ons-about-your-upcoming-cook-book-579868.html

 

[billfred]

Dude - you are 39. Soon your hard gainer problems are all going to be gone.

My advice to you is to keep on your current diet. For me, my metabolism went so far down at after 40, it started digging a hole.

I used to work so hard at trying to put on extra weight and now all I do is worry about getting rid of it.

Let nature take its course - time is near.

 

[artificialaspirations]

drink milk

 

[LQQNEY1]

http://www.elitefitness.com/forum/s...ons-about-your-upcoming-cook-book-579868.html

Thanks for the Link !!

 

[st8grad]

Do yourself a favor and add up the calories from the diet you laid out. There is a big difference if one of your meals is 2oz of steak or 8oz. Just so we aren't assuming what a portion is, etc. Also a diet is something that can look great on paper until you uncover the macronutrient breakdown and total calories. There can be a big discrepancy between what you are taking in and what THINK you are taking in.

Your good on the protein my friend. 200 is plenty for your size. So start aiming for 3000 calories and up. Start adding 500 cals per day every week until you are gaining 2 pounds per week. That 2 pounds per week should be slow enough to ensure that you aren't laying down a bunch of fat.

I would watch the bedtime meal...probably just keep it to protein and fat and no carbs.

 

[BackAtIt57]

Do yourself a favor and add up the calories from the diet you laid out. There is a big difference if one of your meals is 2oz of steak or 8oz. Just so we aren't assuming what a portion is, etc. Also a diet is something that can look great on paper until you uncover the macronutrient breakdown and total calories. There can be a big discrepancy between what you are taking in and what THINK you are taking in.

Your good on the protein my friend. 200 is plenty for your size. So start aiming for 3000 calories and up. Start adding 500 cals per day every week until you are gaining 2 pounds per week. That 2 pounds per week should be slow enough to ensure that you aren't laying down a bunch of fat.

I would watch the bedtime meal...probably just keep it to protein and fat and no carbs.

I couldnt have said it any better myself, but this is what i was getting at. It is truly amazing when you sit down and add it all up how much you really are NOT eating.

 

[deathdroprob]

A Sim said cook in bulk and take your meals with you. I buy the same 1kg of Kangaroo as him, I make it into 7 equally weighed rissols with 1 egg, bread crumbs onion lfales and some herbs and a bit of suace. That will last me 3 days. 1 rissole contains about 30+ grams of Protein. So you can have 1 fir Breakfast 1 for lunch spanning over 3 days and 1 day you get 1 more, the seventh 1.
This is very good, so I suggest if you could find somthing similar in America your case would be solved. But dont buy Beef mince, as the fat conetnt is dertermined by the cut, you might get alot more fat than needed.

 

[LQQNEY1]

Thanks for the comments and good advice.

I will do just that, and sit down and go through my diet and figure out just exactly what I am or not eating, I agree, it may look good on paper but a spoon full of this and a peice of that does'nt tell me a thing. I then will consentrate on upping my calories. Although an extra 500/dy seems alot, but I guess if you want to be big, you gotta eat big !!

I think I will do some bulk cooking over the weekend so I will have a couple day arsonal ready and on hand. (although I'll have to use chicken or fish, no kangaroos here)

Again, THANKS for the help, You guys Rock !!

 

[deathdroprob]

No Kangaroos there? Live here.

 

[LQQNEY1]

Acually I was wrong 500 extra cals a day is no more than a grilled chicked breast at the local burger joint. I think I will lighten up on the crap they put on it though. I also understand a little more about what I'm consuming now, after looking into my diet. If I learn how to eat maybe some of my goals will be attainable.I have found a few recipes for high calorie meals that won't kill me on the carbs, and that won't overload my gut. So now I'm off to the market.

 

[xrsist]

drink milk

agreed

 

[BackAtIt57]

Acually I was wrong 500 extra cals a day is no more than a grilled chicked breast at the local burger joint. I think I will lighten up on the crap they put on it though. I also understand a little more about what I'm consuming now, after looking into my diet. If I learn how to eat maybe some of my goals will be attainable.I have found a few recipes for high calorie meals that won't kill me on the carbs, and that won't overload my gut. So now I'm off to the market.[/QUOTE

When im trying to gain weight i eat alot of lean burger made into taco meat w/ wheat pasta, lettuce and italian dressing. I also have an extremely fast metabolism.

 

[LQQNEY1]

Sounds tastey, BackAtIt, I'll try some of that also. After all the cooking i did over the weekend, my ole lady is about to through a fit because of all the food in the frig. I just hope I can eat it all before it starts to spoil.