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Not enough Protein - Need Help

Tough getting 1.5 gram of Protein per pound

Snake_Griffin
Snake_Griffin g Snake Griffin
32 Post(s)
32 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2015
Posted

When I started lifting again was in the end of Dec. 2014.

 

Been hitting gym hard. Tried all types of workouts, slow negatives, supersets, high volume reps, low volume reps.

 

Really enjoying the gym with friends. I have seen major changes in body, definitely getting gains.

 

I'm 5"8 and started out at 144 lbs in December and 158- 160lbs right now.

 

Chest is 40" inches and biceps 14"inches now. Isn't big put decent for my height.

 

However, during this entire time I haven't been able to get 1.5 grams of protein per pound of body weight.

 

Here is a typical workout day meal:

 

Breakfast: (7AM) 2 to 3 egg weights, 3 to 4 pieces of black forest ham, provolane cheese, spinach, and whole wheat bread. Orange Juice.

 

Snack: (10AM) Greek Yogurt, strawberries (or some fruit ex. Banana, blue berries, etc)

 

Lunch: 4 to 6 oz Grilled Chicken with cup of brown rice (or mashed sweet potato)

 

Dinner: (5pm) Butterfly Pork Chop (4 oz), 2 cups of mixed vegetables (Or brown rice or mashed sweet potato)

 

Workout (7pm)

 

Protein Shake (2 scoops Gold Standard Whey protein) with milk within 30minutes of completing workout.

 

Final Meal (about 2hrs after taking protein shake) 4oz Butterfly Pork chops, spaghetti (or brown rice)

 

I calculate that protein take is roughly 150 to 180 grams of protein.

 

I need to get at least to 240 to 250...............how do I get there?

 

 

 

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Snake_Griffin

When I started lifting again was in the end of Dec. 2014.

 

Been hitting gym hard. Tried all types of workouts, slow negatives, supersets, high volume reps, low volume reps.

 

Really enjoying the gym with friends. I have seen major changes in body, definitely getting gains.

 

I'm 5"8 and started out at 144 lbs in December and 158- 160lbs right now.

 

Chest is 40" inches and biceps 14"inches now. Isn't big put decent for my height.

 

However, during this entire time I haven't been able to get 1.5 grams of protein per pound of body weight.

 

Here is a typical workout day meal:

 

Breakfast: (7AM) 2 to 3 egg weights, 3 to 4 pieces of black forest ham, provolane cheese, spinach, and whole wheat bread. Orange Juice.

 

Snack: (10AM) Greek Yogurt, strawberries (or some fruit ex. Banana, blue berries, etc)

 

Lunch: 4 to 6 oz Grilled Chicken with cup of brown rice (or mashed sweet potato)

 

Dinner: (5pm) Butterfly Pork Chop (4 oz), 2 cups of mixed vegetables (Or brown rice or mashed sweet potato)

 

Workout (7pm)

 

Protein Shake (2 scoops Gold Standard Whey protein) with milk within 30minutes of completing workout.

 

Final Meal (about 2hrs after taking protein shake) 4oz Butterfly Pork chops, spaghetti (or brown rice)

 

I calculate that protein take is roughly 150 to 180 grams of protein.

 

I need to get at least to 240 to 250...............how do I get there?

 

 

 

Hey man.

 

My first suggestion would be to eat whole eggs, not just egg whites. Yolks contain protein too - almost half of the protein in eggs comes from the yolk.

 

Aside from that, maybe try and increase the servings of some of your current protein sources - try eating 6-8 oz of chicken, or maybe more. Try having another serving of Greek yoghurt, maybe even another scoop of powder. Another glass of milk even?

 

I'd say it's just a case of eating more of the foods you already have.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Snake_Griffin

When I started lifting again was in the end of Dec. 2014.

 

Been hitting gym hard. Tried all types of workouts, slow negatives, supersets, high volume reps, low volume reps.

 

Really enjoying the gym with friends. I have seen major changes in body, definitely getting gains.

 

I'm 5"8 and started out at 144 lbs in December and 158- 160lbs right now.

 

Chest is 40" inches and biceps 14"inches now. Isn't big put decent for my height.

 

However, during this entire time I haven't been able to get 1.5 grams of protein per pound of body weight.

 

Here is a typical workout day meal:

 

Breakfast: (7AM) 2 to 3 egg weights, 3 to 4 pieces of black forest ham, provolane cheese, spinach, and whole wheat bread. Orange Juice.

 

Snack: (10AM) Greek Yogurt, strawberries (or some fruit ex. Banana, blue berries, etc)

 

Lunch: 4 to 6 oz Grilled Chicken with cup of brown rice (or mashed sweet potato)

 

Dinner: (5pm) Butterfly Pork Chop (4 oz), 2 cups of mixed vegetables (Or brown rice or mashed sweet potato)

 

Workout (7pm)

 

Protein Shake (2 scoops Gold Standard Whey protein) with milk within 30minutes of completing workout.

 

Final Meal (about 2hrs after taking protein shake) 4oz Butterfly Pork chops, spaghetti (or brown rice)

 

I calculate that protein take is roughly 150 to 180 grams of protein.

 

I need to get at least to 240 to 250...............how do I get there?

 

 

 

Snake,

 

You just need to eat more food. I eat 7-8 whole eggs a day. That is 49-56 grams of protein right there. I eat 8 ounces of chicken or fish not 3-4 ounces. That is 56 grams of protein. I get another 75 grams from protein supplements - one with breakfast (25G) and one post workout (50G).

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Snake_Griffin
Snake_Griffin g Snake Griffin
32 Post(s)
32 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2015
Posted
Posted By: jmboiardi

Snake,

 

You just need to eat more food. I eat 7-8 whole eggs a day. That is 49-56 grams of protein right there. I eat 8 ounces of chicken or fish not 3-4 ounces. That is 56 grams of protein. I get another 75 grams from protein supplements - one with breakfast (25G) and one post workout (50G).

 

John

Thanks for the feedback. Looks like a few adjustments and I should be good to go.

 

Quick question on the eggs..........wouldn't eating that many eggs a day be too much cholesterol?

Snake_Griffin
Snake_Griffin g Snake Griffin
32 Post(s)
32 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2015
Posted
Posted By: JoeHurricane

Hey man.

 

My first suggestion would be to eat whole eggs, not just egg whites. Yolks contain protein too - almost half of the protein in eggs comes from the yolk.

 

Aside from that, maybe try and increase the servings of some of your current protein sources - try eating 6-8 oz of chicken, or maybe more. Try having another serving of Greek yoghurt, maybe even another scoop of powder. Another glass of milk even?

 

I'd say it's just a case of eating more of the foods you already have.

 

Jordan

Makes perfect sense. Thanks Joe :)

ohawkey
ohawkey g Robert Fong
445 Post(s)
445 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

Beef jerky? Or any type of jerky. They're typically low in fat.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: ohawkey

Beef jerky? Or any type of jerky. They're typically low in fat.

Beef jerky is trash. It is full of cancer causing sodium nitrates and sugar. I would not use this as a source of protein.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
ohawkey
ohawkey g Robert Fong
445 Post(s)
445 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted
Posted By: jmboiardi

Beef jerky is trash. It is full of cancer causing sodium nitrates and sugar. I would not use this as a source of protein.

 

John

Sorry, I didn't know that. I always thought it was just those Slim Jims that are horrible. Guess I should stop eating those.

muscular strength
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