Need to increase Protein...help poor man

['tensity]

No tensity...I was wondering how good is it as a source of protein!! I have heard of chicken, fish, turkey, eggs, etc being a good source of protein...but never thought that pork would be a good source! That's what I wanted to hear about!

I love pork but cut it out of my diet, thinking that it is too fattening(??!)...well atleast that's what I hear all the time!

Well again, this is during a bulking phase and not for staying super lean or cutting. Fresh pork leg (ham) - separable lean only, cooked and roasted has about 2.5g fat (less than 1g sat) and about 8.5 pro per oz @ 60kcals. Now I'm not saying eat it everyday or in large quantities all the time but a few servings w/in the diet gets you some good nums and is a nice change. Same with lean prok chops. Lean only pork roast and loin can be a bit higher but again for mass building, I like the switch w/o losing much pro or kcals.

 

[Biceps_Blitz]

I think you're simply not eating enough then... You aren't very specific. How many grams are you getting in now daily? And what are your stats?

I would say, take in 3grams of protein / lb bodyweight. Just divide the total amount of protein by 6 or maybe 7 and then you have the right amount you should take in every meal.

Don't use milk! It makes you smooth man. Stick to chicken breast, turkey breast, tuna, lean red meat, low fat cottage cheese, egg whites and also protein powder (especially for your post-workout meal/shake!).

Also... pork is a major no-no! That's fat as shit. Use the leaner meats if you don't want to get big (read: FAT!).

 

[DirkMoneyshot]

3 grams of Protein / lb of BODYWEIGHT!!!!!

You need to quit posting, as you a complete idiot-

 

[ectomorph]

3 grams of Protein / lb of BODYWEIGHT!!!!!

You need to quit posting, as you a complete idiot-

Oh yeah, I always take in 750g of protein daily... That way I can get Biceps Blitz huge!! BWAHAHAHAH!

 

[DirkMoneyshot]

Ecto - See for Biceps its not so bad though.

Its like what 120 lb x 3 = 360g

 

['tensity]

Also... pork is a major no-no! That's fat as shit. Use the leaner meats if you don't want to get big (read: FAT!).

Man, read ALL the posts. Pork is not a major no-no, if again, you use it moderately AND be sure to get the separable lean only from a butcher rather than buying the prepackaged stuff at the supermarket. Not to mention combining it with other meats so your whole protein for one meal is not comprised solely of pork.

 

['tensity]

Oh yeah, I always take in 750g of protein daily... That way I can get Biceps Blitz huge!! BWAHAHAHAH!

No kidding, off season I'd be hitting bout 900/day, that's a lot of whey, lol.

 

[Biceps_Blitz]

3 grams of Protein / lb of BODYWEIGHT!!!!!

You need to quit posting, as you a complete idiot-

Ah I'm sorry, that was a typing error. I meant 3 grams / KG of bodyweight... That's about the amount I take in. For instance... when someone is 200lbs, or 90kgs, he should take in at least 270gr protein a day.

Don't be such an asshole by the way...

 

[vpawa]

Ah I'm sorry, that was a typing error. I meant 3 grams / KG of bodyweight... That's about the amount I take in. For instance... when someone is 200lbs, or 90kgs, he should take in at least 270gr protein a day.

Don't be such an asshole by the way...

Phew...even 270 lbs sounds like a lot to me! I know I should be taking in about that much (I do weigh exactly 90 kgs but can u suggest a meal plan without the whey shake...I have another 20 days before my next paycheck and perhaps then only will I be able to invest in whey powder. Like I mentioned before, whey costs a lot here in Thailand, especially in proportion to my salary (and I believe I get paid much better than most Thais)!

 

['tensity]

Phew...even 270 lbs sounds like a lot to me! I know I should be taking in about that much (I do weigh exactly 90 kgs but can u suggest a meal plan without the whey shake...I have another 20 days before my next paycheck and perhaps then only will I be able to invest in whey powder. Like I mentioned before, whey costs a lot here in Thailand, especially in proportion to my salary (and I believe I get paid much better than most Thais)!

Not knowing anything about shipping challenges and costs for Thailand, but, what about ordering your whey online in bulk rather than getting it in-country? There are several good online dealers. It may cost a bit up front but then you'd have a couple/few months' supply before needing more......

 

[Biceps_Blitz]

Phew...even 270 lbs sounds like a lot to me! I know I should be taking in about that much (I do weigh exactly 90 kgs but can u suggest a meal plan without the whey shake...I have another 20 days before my next paycheck and perhaps then only will I be able to invest in whey powder. Like I mentioned before, whey costs a lot here in Thailand, especially in proportion to my salary (and I believe I get paid much better than most Thais)!

Well a meal plan without the whey shake... The best protein sources (lean anyway):

- chicken breast
- turkey breast
- egg whites (always use 1 yolk per 4 whites)
- lean red meat (round steak, sirloin etc)
- low fat cottage cheese
- whey protein... you gotta have that man I'm sure you can find some place where they sell cheap protein... www.trueprotein.com www.1fast400.com

You should try and eat every 2.5 hours. Divide the total amount of protein you should take in on a day by the number of meals on a particular day.

 

[vpawa]

[QUOTE='tensity]Not knowing anything about shipping challenges and costs for Thailand, but, what about ordering your whey online in bulk rather than getting it in-country? There are several good online dealers. It may cost a bit up front but then you'd have a couple/few months' supply before needing more......[/QUOTE]
'tensity...thanks for the suggestion! I have infact ordered it online twice in the past (labrada nutrition, 30gm protein per 40 gm serving! Retail price - USD 40/ 3.3 lbs + freight. However, to minimize per unit cost, I normally order a lot of items together, in effect reducing freight). It is indeed almost 1/2 of the cost (even with freight included!!!!). However, customs in Thailand always create a huge problem because you are not allowed to import it and the labrada container is awefully huge to slip under the radar.

Apparently the reason given is that you need to register the goods with the Thai FDA and that these goods are already present on the Thai market and that is why the ban on further imports!

From my knowledge, there are about 4-5 brands available on the thai market and they are real crap besides costing a fortune! For example, the best that I have found is called "Thai Whey ", which retails for ~USD 40/ 2.0 lb and delivers 27 gms of protein per 40 gm serving. This barely lasts me 10-15 days and I can't afford USD 100/ every month on whey + all the extra foods and supplements required! This may not sound like that much money to you guys but you have to consider the cost of living and pay scale in Thailand (read on to better understand what I mean). The other ones available at GNC and other nutrition stores are even more expensive and delivers even less gms of protein per serving. (on a side note...there is actually, huge potential for business in the health and nutrional supplements market in Thailand, if anyone can find a way to reduce cost and selling price!!!! I wonder how much it would cost to make these things in India and China. Perhaps even the import duty may be worth it

For your comparision, a meal in one of the hawker centers (which can include chicken breast, some vegetables and rice) costs about USD 1.00 and a meal at McDonalds costs USD 2.20. My transportation costs for a day is about USD 3.00.....this should give you all a pretty reasonable picture of how expensive nutritional products are in comparision to living expenses and pay scales in Bangkok. So in effect, I could eat all I want for a little more than USD 150/ month!! The way I see it, no supplement can match that cost-effectiveness (perhaps I am wrong!)

Any suggestion would be highly appreciated...thanx a lot guys!

 

[vpawa]

Seems like you guys are really stressing on the Whey! Does it make sense for me to half my meals to say 3 meals a day and add whey in twice a day (2 servings each time)?? Would that be more effective? I know that Whey Isolate is more effective in delivering protein than any other food source but is it worth the substitute?

Oh and also...does anyone have any suggestions on Tofu and soya milk??? (Perhaps I should start this as a new thread?!)

 

['tensity]

- egg whites (always use 1 yolk per 4 whites)



Yes, egg whites are a great, usually cheap addition for protein increase. Don't know what the cost is there in Thailand. Can't believe the restrictions on whey, that sucks. Not surprised though, trying to protect any element of economy. Not sure where 1 yolk per 4 whites comes from though, especially if getting fats from other sources.

 

[vpawa]

[QUOTE='tensity]

- egg whites (always use 1 yolk per 4 whites)



Yes, egg whites are a great, usually cheap addition for protein increase. Don't know what the cost is there in Thailand. Can't believe the restrictions on whey, that sucks. Not surprised though, trying to protect any element of economy. Not sure where 1 yolk per 4 whites comes from though, especially if getting fats from other sources.

It's the cholesterol pal...egg yolks are high in cholesterol

 

[Biceps_Blitz]

[QUOTE='tensity]

- egg whites (always use 1 yolk per 4 whites)



Yes, egg whites are a great, usually cheap addition for protein increase. Don't know what the cost is there in Thailand. Can't believe the restrictions on whey, that sucks. Not surprised though, trying to protect any element of economy. Not sure where 1 yolk per 4 whites comes from though, especially if getting fats from other sources.

The one yolk per 4 egg whites is what BodyFx2 suggested. He knows his stuff! No need to debate therefor. I usually use 8 egg whites (so 2 yolks) for my meal with eggs, which is only on off days for breakfast. I take it with whole grain bread.

You're not getting a lot of fats when you eat 2 yolks really...

 

['tensity]

The one yolk per 4 egg whites is what BodyFx2 suggested. He knows his stuff! No need to debate therefor. I usually use 8 egg whites (so 2 yolks) for my meal with eggs, which is only on off days for breakfast. I take it with whole grain bread.

You're not getting a lot of fats when you eat 2 yolks really...

True you're not getting much with that formula and only 8 whites but if what he's really after is upping protein cheaply, then using upwards of 2 doz a day is more likely and now you're talking 6 yolks a day. Again, not necessarily a bad thing but if fats are also coming from many other sources, def something to stay aware of.

 

[Biceps_Blitz]

[QUOTE='tensity]True you're not getting much with that formula and only 8 whites but if what he's really after is upping protein cheaply, then using upwards of 2 doz a day is more likely and now you're talking 6 yolks a day. Again, not necessarily a bad thing but if fats are also coming from many other sources, def something to stay aware of.[/QUOTE]

Like I said... I only eat it on my OFF days, which is 3 days a week. That way you get in 6 yolks a week. It's just a matter of finding the balance in the macronutrients.

 

['tensity]

Like I said... I only eat it on my OFF days, which is 3 days a week. That way you get in 6 yolks a week. It's just a matter of finding the balance in the macronutrients.

Yes, but back to the original reason for the post, he's looking for ways to increase protein intake cheaply on a DAILY basis, not just a few days a week. And from the sounds of it, there are quite a few restrictions on his choices and possibilities given his locale so being able to up the overall intake with a consistent source is optimal. At any rate, there are several solid suggestions given here that should provide some solution base.