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9

184g of Protein does not sound unreasonable to me for someone who is actively exercising. It can be a lot, but it only amounts to ~740 Cal of your daily consumption. So you will need to be eating more than that overall. First, I would check your math. Most lean meat has about 25g / 4oz serving--or as much space on your plate as a closed fist. A chicken ...


5

Whey protein is used to gain muscle mass fast. Its a supplement and has very little side effects. The Brand is important because some people see more improvement with diffirent brands(needs to be verified). But ON is the leading provider by far, having the most reputation among bodybuilders. How much: There is no universal answer to this particular ...


4

Protein shakes are a food supplement, not a weight loss or muscle growth magic potion. They are only useful if you are not meeting your protein requirements through other methods. Protein shakes do not contain vitamins, minerals or fibre, which is contained in other whole food sources of protein and all of which are vital for good health. What they do ...


4

Chicken has per 100g (3.5 oz): 165 Calories 4g fat 0g Carbs 31g protein You'll find that what is cheap really depends on what is most common where you live. In other words, if you live in a country or town where seafood is plentiful it may very well be a cheaper form of protein. Unfortunately, some areas of the world it seems that all food is ...


3

Preparing chicken breasts are probably the fastest thing ever, and I really do not think anything is much cheaper. But other good sources are: Cottage cheese, skim milk, Skyr, eggs and tuna (stolen from other answers). From (Berin Loritsch) you could look into local sources of cheap and good protein. Back to the breasts! Buy a bunch of breasts. ...


3

If you eat milk and eggs, then whey protein supplements/powders are permissible. As far as amount, you want between 1-2g of protein per kg of body weight, leaning more towards the higher side. So I would recommend 75-100g of protein per day. (Not all at one time, but spread out). Quinoa is an excellent grain source, it's 18g protein per cooked cup, ...


3

The yellow part is referred to as the yolk. It's actually not as bad as the rap it gets, although eating 12 egg whites at a time is bit high. But I'll leave that alone for now. A google search for "cheap sources of protein" will give you a whole flood of answers, pretty much all of which are cheap in part because they are whole or less wasteful. A post from ...


2

First of all, get rid of the idea of putting on 10kg in 6 months without gaining fat. A six-pack-neurosis is not your friend when you're trying to build muscle. No biggie though, fat is easily cut once you've got the muscle base to work it off. Second, your stats are very atypical for an intermediate lifter (see my comment above). If you don't hit the ...


2

I've always heard a good starting point for building muscle is 1g protein per lb of lean body mass (or about 2.2g/kg). Lean body mass is your percentage of bodyfat subtracted from your weight. Take this with a grain of salt, however, because some people may have higher protein needs than others. Anyway, take a 200lb (91kg) man with 20% BF for example. ...


2

There are a couple articles I can recommend, one is a nice summary article by Greg Nuckols and a more in-depth article by the Examine.com guys. You'll still see recommendations in terms of body mass--or technically speaking desired body mass. Greg Nuckols recommends .82g / lb or 1.8g / kg body weight based on studies sited in this article. The examine.com ...


2

To gain weight generally requires you to gain both fat and muscle. The body generally doesn't partition all calories to the muscle (unless you are in your teens with a very lucky hormonal profile or you are taking steroids). The general rule is 1 lb of fat for 1 lb of muscle (1:1 partitioning), also you will probably gain a lb of water and glycogen. If ...


2

I felt the same way when I started to drink protein. I wasn't sure if it was safe or effective to use these supplements. I actually consulted my doctor regarding them and she said that used in moderation there is no health risk for them unless you are allergic to the ingredients. That was about a year and a half ago, and now every time I finish a workout I ...


2

The choice of whether to use protein shakes, how much, and how often is primarily a nutrition question. Strength training does increase your need for protein, however there are several recommendations that are simply overkill. I recommend reading a good primer on protein requirements called "The Three Laws of Protein"--which is designed for people who ...


2

The criticisms of artificial sweetener are overstated and there's nothing I'm aware of that shows a causal relationship between artificial sweeteners in human beings and real adverse health. Mind you, these substances have been scrutinized more than almost anything else you'll ingest. From the Mayo Clinic: But according to the National Cancer Institute ...


2

If you're unfit, it is possible to gain muscle while losing body fat, but this gets harder the more fit you get. If you have a low intake of protein and if you replace something with the protein supplement (rather than just adding it to your diet), then it can be beneficial.


1

As you noted, you are not consuming enough protein. You only have one real source a day being the meat at lunch), with small amounts coming from the nuts at dinner or dairy at breakfast. That being said, having large amounts of protein is not enough to build or maintain muscles on its own... you need calories for that. And when you're dieting, you don't ...


1

Is it a good idea to make shakes using egg white powder? I can imagine that adding water will reconstitute it into its original, slimy form. Will it cause stomach troubles? I've never tried raw eggs before. Egg whites also go by the name albumen, by which the fatty yolks have been filtered away. Most people who use egg protein powder are like you: ...


1

No. When you're in a calorie deficit, your body must burn fuel to make up for that deficit. That fuel can be muscle or fat. When you lift weights, you are signalling your body not to burn muscle, and to burn fat instead. Your body will not create new muscle in a deficit. That would simply be counterproductive, using up more calories and creating an even ...


1

To make this pretty simple. There are a lot of allowances allowed by the FDA and in other countries it can be even more lax. First the companies can use basically who ever they want to do calorie/analytical analysis. They can choose from 1 of 10 reports they get to best serve their target audience. To take it another step there are also rounding ...


1

Eggs are probably the best source of proteins out there. Price : $ Cooking time : fast You can be a bodybuilder only eating sweet potatoes and eggs white.


1

6: No, it it is not good if you eat oats every meal of the day. "Whey" protein is nothing magical. It's just a particular food that has a rather decent nutritional profile and there happens to be a ton of the stuff because of dairy production overall. Ballpark you should shoot for 1 gram or so per pound of body weight. Some folks say half as much, some ...


1

First: celiac disease is an autoimmune response to consuming gluten which is found in wheat flour and certain other grains. Whey protein, eggs, casein etc. do not contain any gluten whatsoever. By definition it can't be celiac disease. However, your symptoms are consistent with an allergic reaction to something in the ingredients for Dymatize Elite. The ...


1

Dieting Speed: You lost about 0.5kg (1lb) per week, which is generally recommended for slower diets. The benefits of dieting slowly are that there's virtually no muscle loss (you really only lose fat) and better carryover of good habits to the time after the diet. Also, it's easier to stay sane and keep going, as you're probably not starving throughout the ...


1

Using a good Whey protein shake can be a great way to supplement your protein intake. you can check bodybuilding.com and read-up about good reputable brands & their products,, a few that come to mind are Muscletech, Optimum Nutrion, BSN, Gaspari etc... Follow the instructions on the container. Since your natural & this IS NOT DRUGS, as long as ...


1

The idea that there is a certain amount of protein a person can absorb with in a set period of time is false according to this article. In short, the author points out that if it is true that we can only absorb 30g of protein in one sitting, as is widely accepted to be true by many, we would all be excreting the excess amount of food undigested. Since that ...


1

Yes protein from beans, pulses, lentils and nuts. I wasn't sure on the amount, but found this link http://breakingmuscle.com/nutrition/how-to-build-muscle-mass-on-a-plant-based-diet Which I think you may find useful. It says about 1 gram per pound of body weight for example a 200lb bodybuilder requires 200gms of protein a day. This is not my area of ...


1

I too was in a similar dilemma when I gave up protein shakes. I tried eating way too much protein from a specific source. A protein shake is a supplement, a thing that makes up for a deficiency. The thing is that in today's world, especially in first world countries, protein is everywhere and its easily obtainable through eating whole nutrition dense ...


1

I've also seen numbers in that range, there are a couple things you may consider: LBM (lean body mass) is a much better number to base calculations from because fat tissue has a tiny fraction of the protein needs that muscle has. LBM is not really correlated to BMI. So for an example, if we imagine you have a body fat % of 20% you have LBM = 73.6kg which ...


1

Muhammad, Eat the yolk part (yellow part) of the eggs; it's very good for you. The yolk actually increases the good cholesterol in your body ( this, this) as well as provide a host of other nutrients such as Vitamin A, which helps your eye sight Vitamin B, which is good for your brain, energy, etc Vitamin D for strong bones and good skin Vitamin K ...


1

Your trainer is recommending them because he has to. I worked for gym that required me to sell 200 dollars of dot fit bars in order for me to reach my goal, failure to do so can result in termination. I wouldn't recommend dot fit to anyone, there are many better products out there. Just make sure your following your recommended caloric intake and getting ...



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