DiGiTaL

All the nutrition that I eat are pretty good but lack on protein. Usually I eat, eggs 4 large cooked, 2 protein shakes, lots of vegetables.

What vegetables or fruits would suggest has lots of good nitrution so I can increase my protein intake and etc...

Stats: Weight: 183lbs | BF: 13%
My Cutting Journal come motivate me.

IainDaniel

Are you a vegetarian?

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NeilPearson

How much protein are you getting a day? You might be getting enough.

Trouble

Check out vegetarian bodybuilding websites for ideas on how to supply adequate protein into your diet.

DiGiTaL

no im not vegeterian, but im one on diet/cutting. So vegetables are a must. i'd rather be gay then vegeterian haha. im just wondering which one gives lots of protein and stuff.

Im getting about 50 protein, thats not good enough according to this book im reading. I need to get lean . I've lost 10pounds of fat so far, went from 186libs to 176libs,

Stats: Weight: 183lbs | BF: 13%
My Cutting Journal come motivate me.

DiGiTaL

Basically my question is:

What can i eat to make my protein intake bigger. Im only getting about 50 a day , i need around 80-100 protein a day.

Stats: Weight: 183lbs | BF: 13%
My Cutting Journal come motivate me.

fufu

I think you should be having more than that. If you want to preserve muscle while cutting I'd say have around a gram per lb of bodyweight.

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Your diet will set you free.

Trouble

I agree with Fufu, higher protein intake would be a good idea to preserve lean mass. Your *mass* loss is most likely a combination of fat, excess fluid, and lean tissue loss - common sense tells you if you have caloric deficit and insuifficient protein intake, some of the loss will be from catabolism (breakdown of lean tissue).

I swiped this from elsewhere:lean protein sources.

1) Beef: High Protein Food #1

Despite the bad press beef still gets on a regular basis, some cuts are both tasty and wonderfully low in fat. Beef is also a great source of zinc, iron, vitamin B12, niacin and riboflavin. And a 3 ounce chunk serves up 25 grams of high quality protein.

(edit: you may want to limit your servings due to fat content (fat quality). For those with the bucks, organic beef, elk, bison, ostrich, or emu are tasty alternatives to standard commercial beef cuts).

Here’s a list of the best cuts:

a) Eye of Round Total Calories: 143 Total Protein grams: 25 Fat grams: 4 Saturated fat grams: 1.5

b) Top Round (London broil) Total Calories: 153 Total Protein grams: 27 Fat grams: 4 Saturated fat grams: 1.4

c) Round Tip (Beef Sirloin Tip Steak) Total Calories: 157 Total Protein grams: 24 Fat grams: 6 Saturated fat grams: 2

d) Bottom Round Total Calories: 161 Total Protein grams: 24 Fat grams: 6 Saturated fat grams: 2

e) Top Sirloin Total Calories: 166 Total Protein grams: 26 Fat grams: 6 Saturated fat grams: 2.4

(All stats reflect a 3 ounce serving, with the fat trimmed after cooking).


2) Pork: High Protein Food #2

Trimmed (fat removed) servings of the leanest pork available (tenderloin, center loin, lean ham) are OK, and suitable as far as high protein foods go. Bacon, sausage, ribs and hot dogs are not.

Here are some of the better cuts: (3-4 ounce servings)...

(edit: I would consider doubling the serving size.)

a) Pork Tenderloin Total Calories grams: 158 Total Protein: 27 Fat grams: 5.25 Saturated fat grams:2.25

b) Pork Sirloin (boneless) Total Calories grams: 163 Total Protein: 27 Fat grams: 6 Saturated fat grams: 2.25

c) Pork Top Loin Total Calories grams: 171 Total Protein: 27 Fat grams: 6.75 Saturated fat grams: 2.25


3) Chicken: High Protein Food #3


Chicken is generally the lean protein mainstay of any quality eating plan. Because chicken is generally leaner than red meat, we’ll use larger 4 ounce servings for our calculations...

(edit: again, proportion size based on your body mass and calorie inake needs)

a) Chicken Breast (skin removed) Total Calories grams: 186 Total Protein: 37 Fat grams: 4 Saturated fat grams: 1 (Leaving the skin on adds nearly 50 calories and 5 grams of fat to your meal).

b) Chicken drumstick (skin removed) Total Calories: 194 Total Protein grams: 35 Fat grams: 6 Saturated fat grams: 2 (Leaving the skin on adds nearly 50 calories and 5 grams of fat to your meal).
4) Turkey: High Protein Food #4

Fantastic lean protein source. Nothing more needs to be said! Data reflects 4-ounce servings...

a) Turkey breast (skin removed) Total Calories: 153 Total Protein grams: 36 Fat grams: 1 Saturated fat grams: 0 (Leaving the skin on adds nearly 63 calories and 7 grams of fat to your meal).

b) Turkey Leg (skin removed) Total Calories: 180 Total Protein grams: 36 Fat grams: 4 Saturated fat grams: 1 (Leaving the skin on adds nearly 54 calories and 6 grams of fat to your meal).

5) Fish: High Protein Food #5

Fish is wonderful and largely unappreciated source of protein and friendly fats. If you hearken back to our earlier discussion on friendly fats, you’’ll remember how fish contains two heart-healthy fats (DHA and EPA, omega-3 fats)

Here’s what you can expect, nutrient wise, from a typical 3-1/2 ounce serving of salmon...

a) Salmon Total Calories: 180 Total Protein grams: 20 Fat grams: 10.5 Saturated fat grams: 2.5 Omega-3 Fatty Acids: 1.4

b) similar fish types - tuna, cod, halibut.

(edit: note that you can now purchase decent quality foil-packed single and family serving sized packages of wild tun and premium salmon at your grocery stored. They do not need to be refrigerated before opening and are ideal for packing meals on the go.

6) Dairy: High Protein Food #6

Look for low fat and skim milk and all-natural lowfat yogurt (the flavored stuff contains a ton of sugar) are two dairy products that should be included in your diet. Most cheese, of course, contains a ton of fat, while the bulk of a whole egg’s caloric value comes from fat. Two exceptions to this general rule include egg-whites and low-fat cottage cheese. They are excellent sources of quality protein, and can become a dietary staple.

With that said, let’s take a closer look at dairy-related proteins...

a) Eggs: Total calories ultimately depends on size, but the average egg contains 75-80. Fat content (about 7-8 grams, contained in the yolk) accounts for most of total calories. Eggs contain 6-7 grams of high quality protein. Most egg-related meals should include one whole egg and 2-4 egg whites. Egg whites, on the other hand, contain 6-8 grams of protein and little else. You can buy cartons of pure egg whites at most grocery stores these days -- I suggest you get some.

There are now slightly more expensive egg varieties on the market these days that contain less saturated fats, and more Omega (good) fats. Chickens are fed a mixture of grains that contain a percentage of flax seeds. Some of the benefits of the flax make it to the eggs! I

b) Cottage Cheese (1 cup, 1% milk fat) Total Calories: 200 Total Protein grams: 30 Total Fat Grams: 2.6 Saturated fat grams: 1.6 Carbohydrate grams: 13.6

Comments: Stir in 1/2-1 cup of high fiber fruit (like raspberries or strawberries) and you’ve got the perfect portable small meal on-the-go. A 500 ml (2 cup) tub will provide the perfect mid-morning AND mid-afternoon snack.

c) All Natural Unflavored Yogurt Total Calories: 232 Total Protein grams: 9.5 Total Fat Grams: 0.4 Saturated fat grams: 0.26 Carbohydrate grams: 17

Comments: Yogurt contains nearly twice the amount of carbohydrate as it does protein (typical flavored grocery store varieties also contain a ton of added sugars -- just check the label). So all natural yogurt is not really a great protein source. However, if you stir a couple of tablespoons of chocolate or strawberry whey, egg white, vegetable or rice bran protein into your yogurt, it becomes an acceptable protein-rich snack. The protein powder works wonders for the flavor of plain yogurt as well. In addition to the protein, you may also wish to throw in a handful of high-fiber fruits (like raspberries or strawberries).

Hope this helps.

DiGiTaL

Thank you so much Trouble. I am printing this out.

Thanks again, its exactly what i was looking for.

Stats: Weight: 183lbs | BF: 13%
My Cutting Journal come motivate me.