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PaperclipPerfector  3mo ago (text post)   2111 thread views

Wellness Wednesday for January 24, 2024

The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:

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For those who lift weight, how do you get your protein? Trying to get 100+ grams of protein in a day seems like so damn much, even with a protein shake and eggs etc.

What is your typically set of meals/snacks to boost your macros?

In addition to just having regular meals with the wife that generally include meat/eggs, I have a variety of snacks always on hand. Most often, they include sous vide chicken breast that is seasoned with various things, cut up into little pieces, and frozen, so I can just pull a package, thaw, and eat, protein shakes, cottage cheese, and Greek yogurt.

I'd also echo @Tollund_Man4 that I've found that consistency in lifting, sleeping, and not drinking alcohol tends to more directly and visibly correlate to gainz than optimizing details of my macros. Weirdly though, I always feel not-quite-so-strong when we have fish for dinner the night before... ¯\(ツ)/¯

After I lift I'm always hungry for a smoothie: 2 scoops whey, 300g frozen fruit, 300ml soymilk, 200g topfen (aka quark, its like yoghurt but even higher proportion of protein). That alone is 80g protein, and its delicious. Im 100kgs, and my appetite is stronger than I'd like, so this only fills me up a little.

For the always preferable whole foods, I know how to make a chicken breast I really like (carbon-steel pan, spice rub, 10 mins a side with light browning (gotta know your stove for this one), rest for 5. Comes out juicy, tender, delicious. For grilling I might flay them, but I usually marinade, and always rest).

Usually 2 breasts come in a 550g package. Eating one of these in a sitting is easy for me. The rest of the plate might be some kind of veggie, a scoop of hummus, possibly potatoes. 80g protein.

For prepared stuff, lately I've been making a semi-asian minced meat, minimal-oil grain and fry medley. Saute 2kg semi-minced chicken breast (its a lot of knife work) in batches with salt/spices, sautee 2kg various chopped veggies in batches (peppers, spring onions, zucchini, etc) with salt/spices, combine in a large bowl with 500g barley (done in stock), 200g can lentils, rinsed). Put in glass containers in the fridge. This makes about 8-10 bowls. 80g protein each. Season with a touch of roasted sesame oil and soy sauce after reheating. I like mine spicy.

Split pea soup with a very lean cut of pork. 50g per bowl. Freezes well.

Pasta "bolognese" with an absurd over-abundance of lean ground beef (anchovies in the sauce really enhances flavor, but not so much I can taste the anchovies as anchovies). I buy handmade pasta/ ravioli because I'm already skimping of flavor by not using veal, but honestly it's delicious once you get the sauce right. 50-60g per bowl; sauces freezes well. The right chili recipe is a protein bomb as well.

Salads with lean cuts of meat. Easy to hit 50g per salad.

I'm always hungry. I love food. I like to cook, but it doesn't take me too much time because after years of learning, I can solve my own personal prep, cook, clean, scale, taste, and macro equation without any overhead in term of thought. Most of what I eat is "leftovers", and I look forward to all of it.

I buy frozen chicken thighs from Aldi, pour Italian dressing in the bag itself, add a bit of grape seed oil and lemon pepper and slap one down on a panini press, takes three minutes. I do the same thing with spinach and eggs.

Here's an example:

  • breakfast:
    • open sandwich with Pacific salmon: 7.5
    • high-protein Greek yoghurt: 11.3
    • cocoa: 4.2
    • fried egg: 7
    • half a protein bar: 9
  • protein shake: 21.7
  • lunch:
    • chicken broth with a single drumstick: 18.7
    • a slice of bread: 2
    • half a protein bar: 9
    • two cookies: 3.7
  • protein shake: 21.7
  • dinner:
    • three meatballs: 16.4
    • a serving of pasta: 8.8
    • half a protein bar: 9

That's 150 grams of protein, enough for you to be escorted off a flight.

Ahh yeah I see the protein bars and shake add a lot on their own, like ~60g or so. Definitely need to start supplementing with shakes and maybe bars.

My only issue with most shake powders and protein bars is the added sugar, which I am recently trying 5o avoid.

I don't worry about it beyond making sure I eat a lot and include a lot of meat. I think consistency in going to the gym is the most important thing and optimisation should be sacrificed if they conflict (i.e. you should be willing to lift in jeans and short on sleep if the only time for gym is straight after work), I know that I could get from A to B in a shorter time with optimised nutrition but I'm still impressed with what I've achieved when I've lifted consistently for a year straight.

2 scoops of whey, greek yogurt, some kind of dried protein snack/bar, a few eggs, are all things that I eat daily.

But as Walterodim said, you have to eat meat. In that not dishes as meat as a component. but meat main.

I'm a vegetarian. In the morning I have some Greek yogurt with protein powder and almond butter for about 73 g protein. Then I usually have about half a brick of tofu for lunch (20g). Between snacks and dinner on top of that it's easy to cross 100g.

Yeah I gotta get some greek yogurt apparently.

Just for completeness, it's probably worth mentioning that it's possible it is slightly more optimal to break up protein feeding into smaller boluses. This paper for example recommends four 0.4 g/kg/meal servings. For someone at 80 kg that puts the recommend size at 32 g.

A chicken thigh is 28g of protein. An 8-ounce sirloin steak is 60g of protein. A typical cheeseburger is ~40-50g.

Basically, I just eat meat in quantities that I would describe as normal. Almost every meal includes meat.

Are you vegetarian? If so you will probably have to supplement, and there is an argument for going to >0.7 g/lbs lean body weight if you are primarily consuming "lower quality" sources.

If not, I can see how getting more than 150 grams could be difficult, but you should be able to hit 100 g eating mostly "normal" stuff. Two large eggs and 2 chicken sausage links ~40g. A 5 oz chicken breast should be at least 35 g. Another 5 oz of 93% lean ground beef is another 30g. That's already 105 grams not including supplements or incidental protein, i.e. if you had 1/2 cup of oats with breakfast that's another 5g. If you go out to eat and the macros aren't great, save enough calories for a casein shake before bed.

Not vegetarian but my partner is so we don't cook a ton of meat around the house. That may have to change hah. But then I have to cook... D:

Does your partner eat fish, eggs and dairy?

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