Post ACxamSvHTqe9YvKbMe by stuts@fosstodon.org
(DIR) More posts by stuts@fosstodon.org
(DIR) Post #ACxYtdPGhWNMCBeGO0 by cooper@fosstodon.org
2021-11-01T14:26:51Z
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Slowly working toward bulking up (weight lifting). Been speaking with a couple friends that are either nutritionists and/or competitive body builders (not that I'm looking to compete but, there's value in their opinion). Each have agreed that I need to be consuming roughly 1 gram of protein per pound of body weight, per day. Don't get me wrong...I love protein rich foods but, I'm struggling to see how I'm gonna put 275 grams of protein down the hatch, each day. That's a ton of protein. 🥩
(DIR) Post #ACxZUTKH8vUje6sWhc by benjaminpaikjones@fosstodon.org
2021-11-01T14:33:29Z
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@cooper when I was working with a trainer he recommended I consume *at least* 220 g per day. Even that I felt like was an insane amount of protein, but I did the research and it looks like high protein in relation to the other macros is a key ingredient for building lean mass.That said, you can be a totally healthy (and strong) without such an extreme diet. Just might be a little less "cut" like a competitive body builder.If you do go for high protein, shakes can be really helpful.
(DIR) Post #ACxZooczeWjPVKKmRs by cooper@fosstodon.org
2021-11-01T14:37:11Z
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@benjaminpaikjones Thanks for the feedback. Yeah, shakes seem to be a common supplement method. I snagged 2 different kinds of powder to see what I like. Between powder, Greek Yogurt, peanut butter, a banana, and little milk, I was able to work up about 65g in a shake, this morning. I've not been a big shake guy but, by starting my day out with that one (high in protein), I seem to feel a little more "full" and not looking for the snack bag.
(DIR) Post #ACxZvjNZZ8IhFjQ1TM by rudolf@fosstodon.org
2021-11-01T14:38:24Z
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@cooper @benjaminpaikjones Hemp seeds :)
(DIR) Post #ACxamSvHTqe9YvKbMe by stuts@fosstodon.org
2021-11-01T14:47:58Z
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@cooper @benjaminpaikjones To chime in on the shakes side of things - I've been using Huel as a quick/healthy meal replacement for most of this year and it's really helped me sustain a healthier balance of vitamins/minerals (as blood tests have shown me).They do a low-carb, high-protein version which (when mixed with water) is about 40g of protein per serving (but I imagine mixing it with milk, adding extra protein powder, etc can bump that up too). Hope this helps!
(DIR) Post #ACxd5ZeOtIKDq2fuQy by jamesnvc@fosstodon.org
2021-11-01T15:13:47Z
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@cooper the literature I’ve seen suggests 1.2g/kg is sufficient and that 2.2g/kg (or 1g/lb) is more like the point beyond which you get diminishing returns. I’m around 120kg/260lb and can maintain on 150-180g/day.I also highly recommend the “Stronger by Science” podcast - two very smart and strong (and nice!) folks talking about the latest research in the area; a recent episode discussed exactly this issue. Good luck on your bulking journey! 😁💪
(DIR) Post #ACxdWdxYyggx1OXuGe by cooper@fosstodon.org
2021-11-01T15:18:43Z
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@stuts Thanks for the suggestion. Do you happen to have a link? The only one I'm seeing is 20g per serving. @benjaminpaikjones
(DIR) Post #ACxdZmhKwgZszXSCY4 by cooper@fosstodon.org
2021-11-01T15:19:18Z
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@jamesnvc Thanks! I'll definitely check it out. :)
(DIR) Post #ACxdoD4dg4PsqhEQzI by stuts@fosstodon.org
2021-11-01T15:21:55Z
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@cooper No worries! The Black Edition is the high-protein version - https://uk.huel.com/products/huel-black-editionIf you are going to order then I'll cheekily mention that they do a referral program so I can DM you a link that'll get a lil discount for the both of us 😅 @benjaminpaikjones
(DIR) Post #ACxfxGXwKsGY8LNoPI by Cambria@fosstodon.org
2021-11-01T15:45:55Z
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@cooper best advice I ever got was from a friend who does amateur bodybuilding. (I weigh 155 lbs) He told me to just write down everything I eat every day for a week and see how much protein I was actually getting, then work slowly towards doubling that. I was eating about 30g/day and slowly worked up to around 80 or so. I doubt I'll ever get to 150g of protein a day, but just writing it down helped me to set a reasonable goal and see muscle gain.
(DIR) Post #ACyQZ4KkmoCz9VBAbg by btilford@fosstodon.org
2021-11-02T00:27:25Z
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@cooper it's roughly 1 gram of protein per kilogram (not pound) of bodyweight. Examine.com is a great resource for this infohttps://examine.com/guides/protein-intake/
(DIR) Post #ACyuGkboNhzJOBL5uK by adamsdesk@mastodon.technology
2021-11-02T06:00:58Z
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@cooper It's quite a challenge to me to increase protein intake while having a tight budget. I was hoping to some how intake most from vegetables and only have some meat but not sure how.
(DIR) Post #ACzDyPPeRoQTWNBODY by Iutech@fosstodon.org
2021-11-02T09:41:52Z
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@cooper I know y'all use weird unit systems, but from my own calculations it's only after 10 years of daily consumption that 275 g of protein a day will be a ton of protein...
(DIR) Post #ACzctpgFr3tiOZragy by cooper@fosstodon.org
2021-11-02T14:21:08Z
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@Iutech It absolutely is...