200 gms of protein. How?

[Wilhelm]

@Wilhelm I checked out the bulk supplements. If I found the one you're talking about Its actually more expensive in smaller amounts than what I've been getting. It's not cheaper until you get up to 20 kg bags. I've never thought to buy it in that quantity before, I'm definitely gonna think about whether I can do that kind of bulk. What's the shelf life of whey?
For those who aren't looking to buy it in 20 kg bags I've been getting this. Cheapest isolate I've managed to find in a 5 lb tub. https://www.amazon.com/gp/aw/d/B01HOPJA ... th=1&psc=1

EDIT: were you referring to the hydrolised or the 90% clean? I only saw the hydrolised and that is only just cheaper at 20 kgs but I just went back and saw the 90% clean one is much cheaper at 20 kgs

What i get is instatized 90% isolate. aka "90% clean"

The manufacturer info sheet says rotate stock up to two years.

At first, i repackaged the whole bag into screw top plastic tubs i have. But now i just fill a few at a time, then roll up the (plastic lined) bag and clamp it.
I have a big, soft bristled, paint brush i use to brush off the outside of the tubs back into the bag.

[LexAnderson]

I really haven't tracked anything in the past couple of months, but from years of tracking I know what I need to eat to be around my numbers. You don't need exactly 200g a day honestly, just eat what you can and you will be amazed how well it will work. I'm not a firm believer that if you get 180~ grams it will be less beneficial than eating exactly 200g you know? If you do 2 scoops of whey in a shake that's around 50g, and then you can always do the yogurts which can be around 11g and a small can of tuna is around 20g and that's already at 80g and you haven't even had a full meal yet. There's tons of ways to make it work, just gotta find what you like.

[RyanB]

Of course we're all counting the protein in our plant-based foods. So not all plants are the same, protein wise. I don't know the specific numbers off hand, but I think things like wheat, barley, rye has more protein per carb than plants like rice and corn. I also hit 200 g of protein per day, so when I started really increasing my carbs daily, I was running into the problem of more and more of my protein coming from plants (I was eating a lot of wheat and barley), and I personally like to keep a certain amount of my protein from animal sources. So I recently did things like eat more rice instead of barley, and even switched from so much Shredded Wheat cereal to Rice Chex cereal. So if you don't wanna eat as much animal things, maybe think about which plant-based carbs have more protein per serving.

[Chebass88]

...Maybe my math is wrong, but I can't seem to get the protein in without my total calories ending up too high.
What do you guys do?

Two examples from last week:
Tuesday:
B: 1 cup lowfat vanilla greek yogurt, 1.5c honey nut chex
L: 20 oz chicken breast, 1.5 c brown rice, red pepper (raw), 3 large carrots (raw), apple
D: 6 eggs scrambled, 3.5 slices homemade pizza, 3 oz brandy, 1c homemade applesauce (no sugar added)

Totals: 222g protein, 76g fat, 373g carbs, 3288cal (This was a big eating day)

Wednesday
Breakfast: 2 servings honey nut cheerios in 1 cup whole milk
Lunch: ~20oz chicken breast with suitable quantity of hot sauce, apple, red pepper (raw), 1.5 brown rice, 3 raw carrots
Dinner: ~1lb chicken breast (shredded in BBQ sauce in crockpot), 2c mac & cheese, roasted vegetables, 5oz wine

Totals: 236g protein, 44g fat, 327g carbs; total 3006 cal


For the past few weeks, I've switched to chicken breast. Chicken isn't always on sale ($1.99/lb is decent - anything more means I eat ground turkey that week (93% lean, relatively inexpensive). I don't typically eat red meat due to higher costs and fat content. I don't supplement with protein powder, nor any other supplement for that matter. I might not always get >200g protein on weekend days, but I don't care enough to cook and ensure that I do.

[LexAnderson]

20oz of chicken at once? That's a lot. How do you cook yours @Chebass88?

[Chebass88]

20oz of chicken at once? That's a lot. How do you cook yours Chebass88?

I typically split it up into two meals, but it isn't actually all that much - only a breast and a third from a typical "family-sized" package of boneless/skinless breasts. Total weight of a 4-pack is ~3.5lbs, so 3 lunches with this mix = 19.2 oz each. Rounding up due to laziness makes ~20oz.

I slice it into half-inch slices, and cook it in a non-stick pan (no oil). This cooks up pretty quickly, about a half hour to cook three lunch's worth (while also getting little ones' breakfast, reading some silliness on here or IG, feeding the dog, making coffee, etc.). Flavorings depend on availability and mood - maybe salt & pepper, or sriracha, Huy Fong chili-garlic sauce, or even brown mustard. I added an onion to each of these batches a couple of weeks ago - that was tasty as hell.

[LexAnderson]

20oz of chicken at once? That's a lot. How do you cook yours Chebass88?

I typically split it up into two meals, but it isn't actually all that much - only a breast and a third from a typical "family-sized" package of boneless/skinless breasts. Total weight of a 4-pack is ~3.5lbs, so 3 lunches with this mix = 19.2 oz each. Rounding up due to laziness makes ~20oz.

I slice it into half-inch slices, and cook it in a non-stick pan (no oil). This cooks up pretty quickly, about a half hour to cook three lunch's worth (while also getting little ones' breakfast, reading some silliness on here or IG, feeding the dog, making coffee, etc.). Flavorings depend on availability and mood - maybe salt & pepper, or sriracha, Huy Fong chili-garlic sauce, or even brown mustard. I added an onion to each of these batches a couple of weeks ago - that was tasty as hell.

Pretty good set up you got going on. I'll have to give that amount a try and see how it goes. I'm more of a Texas Pete guy myself, don't judge me!

[DCP]

I am a terrible/lazy cook so I buy protein in bulk from myprotein and throw it in my vitamix in the morning with some frozen fruits, sometimes some milk and mostly cold water. I do 5-6 scoops comes out to 100-120 grams that way, then I eat whatever throughout the day - usually 1 meal with some chicken, I end up around 180-190 easily .

[noviceLIfter]

Wut. No one mentioned Mr. Blaine Sumner?

[lehman906]

You guys all seem to be having good success on much lower protein totals than I would expect. It seems like Jordan tends to recommend around 250 g for most people, and I know I certainly feel and look stronger and more muscular when I stick closer to that.

I do 3 scoops of whey along with my food for generally around 235-250g/3000-3100 cal per day at 210bw. Lately I’ve been trying to follow Jordan’s advice of making sure I’m waiting 3-5 hours in between and having bigger meals, and though it seems counter-intuitive, it’s helped my digestion. It seems snacking was making me feel bloated and gassy, which is bad news if you are stuck in a room full of 30 teenagers. So judgy.

[Wayne]

You guys all seem to be having good success on much lower protein totals than I would expect. It seems like Jordan tends to recommend around 250 g for most people, and I know I certainly feel and look stronger and more muscular when I stick closer to that.

I do 3 scoops of whey along with my food for generally around 235-250g/3000-3100 cal per day at 210bw. Lately I’ve been trying to follow Jordan’s advice of making sure I’m waiting 3-5 hours in between and having bigger meals, and though it seems counter-intuitive, it’s helped my digestion. It seems snacking was making me feel bloated and gassy, which is bad news if you are stuck in a room full of 30 teenagers. So judgy.

I think it’s relative. 235g at 210lbs vs 200g at 180lbs are similar at about 1.1g/lb which is in line with what I’ve seen BBM advise. I have however seen discussion (either BBM or StSt, can’t recall) about capping protein around 250g as beyond a certain point it’s pretty ridiculous. Consider a 300lb person for example.

I also recall there is a suggested operating window of protein being around 30-35% (from memory) of dietary calories, unless in a big calorie restriction in which case the % will creep up.

So a few different factors at play. At around 180lbs I target 185g on high carb days, and 200g on low carb days. So far so good. Was at 200g/215g respectively up until a couple of weeks ago.

[KyleSchuant]

It's diminishing returns, same as everything else. You get a big benefit from adding 50g protein to a 50g a day diet, you get a smaller benefit adding 50g to a 200g a day diet. Most of us are looking for the big benefits.

[Les]

200g should be pretty easy to hit. I would use ground meats to make it easier to eat everything with ease. 1# of ground chicken (92/8) gets you 88g of protein right there. And I'm guessing you can eat over a pound all day, so you could do something like 1.5# over 2-3 meals. That gets you 132g . Throw in a cup of instant rice with each meal, and that gets you another 16-24g. That leaves you 44-52g that you could do for breakfast. Something like eggs and high protein cereal with milk will work.

This also assumes you don't want to do a protein shake after a workout, or use it as an easy snack on the go. You could trade the 44g from the half pound of ground chicken for that.

And with it getting cold out, making some kind of chicken soup, with high protein chicken broth, can really get your numbers up.

[ChasingCurls69]

I usually do 4 scoops of whey per day for 128g. Plus two cups of milk with each shake brings that to like 160, then meat with one or two meals to get 200-220g/day at around 195-200bw. If I cut out one of the shakes it noticeably fucks with my performance aftee a while since protein intake ends up dropping to like 140-160g/day.