Thread: keep the muscle

by the way, i generally work out shortly after meal 1

meal 1: 8am
meal 2: 12 noon
meal 3: 3 pm
meal 4: 5:30 pm

Thanks for the help.

Wow...you are getting VERY VERY little protein in your diet. I would suggest having an egg or two plus a couple of egg whites for breakfast. Insted of the orange juice try having a little skim milk also. For meal two maybe try packing a can of tuna mixed with some mayo and diced celery? That's easy enough to do before school and fitsinto a small container. For meal three maybe have yogurt and a small piece of fruit or something....if at school can you purchase cottage cheese? If so that would work well here and add a small piece of fruit to it for flavor (chop the fruit and mix it into the cottage cheese). Meal 4 looks fine for protein. You may also want to consider having something else to eat in the evening...try cooking a chicken brest and having it over a salad, or any other vegetable....hell could even be fish, turkey, lean beef, etc... with some vegies at night. Cottage cheese or eggs would also work here.

Have you ever considered purchasing a whey protein supplement? It's inexpensive and very convenient especially if you're on the go a lot...like at school.

Fit Freak:
I do have skim milk with my cereal in the morning, also, the cereal has 8g protein/serving and I estimate I eat 2 servings. How much additional protein do you recommend? and also, how do you prepare the eggs if i only have a microwave?

Don't forget EFA's!

You can cook eggs in the microwave, but they don't taste that good and the texture sucks.

Easiest thing would just be to get some protein powder or an MRP.

I'd rather see someone eating real eggs...who cares about the taste? The fact it's natural is way better IMO.

Low fat cottage cheese is quick and easy. I eat 1/3 - 1/2 cup randomly during the day to keep the amino pool flowing with a slow stream of protein.

Ninja, i'm pretty sure that the protein in the cereal is very low quality. Most protein from grain sources can not be utilized by the body very well.

derek is correct . Individual grains are usually an incomplete protein source - often lacking a number of essential or conditionally essential amino acids. If you are into grain based protein sources you should know specifically what kinds of grains to mix to permit the body to construct the missing amino's it needs (e.g. rice and legumes mixed is a known rule for most vegans).

6.5/8 g of the cereal protein is soy protein

how much protein per day do you think i need to add? also, when would be the best time to add say flax seed to a meal, anytime?

Ninja - the general recommendaiton for very active weight lifters is 1 gm of high quality protein per lb of lean body mass per day.

Divide that into the number of meals you are eating (should be 5-6) for your average meal protein needs.

Also remember to grind your flax before you put it on the food or its just going to go down to the commode with no benefit. The seeds can't be digested unless they are ground.

Originally posted by Ninja7101
6.5/8 g of the cereal protein is soy protein

how much protein per day do you think i need to add? also, when would be the best time to add say flax seed to a meal, anytime?

You should be getting about 165g protein a day!

Originally posted by ponyboy
I'd rather see someone eating real eggs...who cares about the taste? The fact it's natural is way better IMO.

Why?

Come on Steve. Everyone knows that protein powders are fake protein. Despite coming from milk and being made up of amino acids like every other protein.


Err....

Yeah - and being stripped of all the natural enzymes, fat and cellular substrate. Think of it as being chooped so fine that you could light a match to it amd make it burn faster than a firecracker. Try to do that with a silly ol chicken breast.

No one mentioned digestion speed or insinuated it for that matter.

The dude said that natural was "better", however vague that is.

wahooo!
Becareful!!! DO NOT cook eggs in the microwave!!!
once your teeth hit the egg, it's going to explode, that happend to me, and I got burned.. my lips hurt me SO MUCH!!

read about cooking eggs in the microwave...

I either hard boil my eggs in water in a pan or scramble them in the microwave. It's brilliantly time saving.

And i couldn't really give a toss about the taste or consistency.

Thanks for all the replies guys -

Here's what I've been up to:
- I tried the scrambled eggs in the microwave and they turned out fine.
- The cottage cheese and fruit is also good.
- I ordered some Optimum 100% Natural Whey Protein because my trips to the grocery store aren't as often as I'd like at school and for portability purposes.
- I've worked in 4 meals a day and am going for #5.
For the summer:
Meal 1:
cereal, skim milk, fruit
Meal 2:
yogurt, fruit, soynuts OR meat, veggies, fruit
Meal 3:
cottage cheese, fruit
Meal 4:
meat, veggies, something else

At school:
Meal 1:
cereal or oatmeal, skim milk, fruit
Meal 2:
protein shake (1 scoop)
Meal 3:
meat (3 oz), veggies, fruit OR yogurt, fruit
Meal 4:
meat (6 oz), veggies, something else
Meal 5:
cottage cheese and fruit

How's this look for protein and calories? Right now I'm feeling ultra full all the time.