Protein Stores That Take Paypal...

Well you can have 50g of protein in one sitting, but your body will in general be synthesising 30g at a more optimal rate than any more, whilst protein synthesis will continue at high numbers beyond 30 it's a bell curve. So despite it being not as efficient, the amount of protein synthesis will still be high in terms of units it'll be less efficicent - I don't need to tell you how bell curve graphs work I'm sure. :)

150g is quite easy, and some days I don't even have a shake.

A tuna steak typically has 40-50g of tuna. Mackarel fillets have about 20g or so (depends on the size obviously), chicken thighs have around 14-20+g depending on size.

One of my "snacks" I have at work is a wholemeal pitta, lots of spinach, turkey or chicken, thin slice of real cheese (i.e. not processed cheese). That alone caries over 20g of protein. That's just a snack. When I buy my lunch, baked potato, beans, chilli, wholemeal pasta, corned beef, omelettes etc... plus the nuts I have as snack it's quite easy to get a protein fill during the day.

Brekkie is usually eggs or smoothies, heck even porridge has a decent protein count. :)

Don't get me wrong it's expensive my shopping bill averages out from £50-£70 a week for myself alone. It's just eating the right foods in the right quantities. If I wanted to hit 200g, I'd just have to add a small protein shake twice a day, or better yet, some cottage cheese and othe similar low fat high protein medium calorie foods.

When I get home I can map out some 3000-3500k diets if you want?
 
Freefaller said:
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Thanks for the reply.

If you could that would be good for me to work mine round. Then I'll post mine up. Which would probaly suffice for someone like Ronnie on the protein front!

I've hit between 3400 and 3800 over the last 3 days. But I have far too much protein. As in about 150 grams too much. Looking at the breakdown most of my protein sources are not a major chunk of my calories. I was thinking about obviously removing a large portion of this and making up for it with carbs.

I eat little pasta at current. A small amount of brown rice each day with bits of chicken in (cereal bowls worth). Oats are recently something I've become fond of putting in my shakes. What are your thoughts about having an 'oats shake' with some cinnamon and milk to make up some calories lost from the removal of my excess proteins? I'm spending around £50-60 a week on food too but I'm eating mostly meats, fats and vegetables.

My carb sources at current are brown bread, brown rice, oats, vegetables, flour tortillas, fruit and grain bars and very rarely when I have pasta.
 
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Yeah no probs - might not have time tonight but will definitely post them up. I even have diet plans for veggies!! :eek:

Carb sources for me are anything from pulses to beans, through to wholemeal pasta, wholemeal bread (pitta mainly) and potatoes, veggies to a certain extent, nuts, oats, and fruits.
 
Oh snap. I skipped over this thread yesterday because of the title ( I don't use paypal so have no idea), and look how fun it turned out.

Hi my names Dun, and I'm a henchaholic :(
 
About 30g is shown to be the maximum your body can usefully metabolise and use for protein synthesis.
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Thanks for the figure, I assumed it was about that so I am well within range without going stupid. I had wondered if the amount had changed over the years. Much obliged.
 
Benny06 said:
Thanks for the reply.

If you could that would be good for me to work mine round. Then I'll post mine up. Which would probaly suffice for someone like Ronnie on the protein front!

I've hit between 3400 and 3800 over the last 3 days. But I have far too much protein. As in about 150 grams too much. Looking at the breakdown most of my protein sources are not a major chunk of my calories. I was thinking about obviously removing a large portion of this and making up for it with carbs.

I eat little pasta at current. A small amount of brown rice each day with bits of chicken in (cereal bowls worth). Oats are recently something I've become fond of putting in my shakes. What are your thoughts about having an 'oats shake' with some cinnamon and milk to make up some calories lost from the removal of my excess proteins? I'm spending around £50-60 a week on food too but I'm eating mostly meats, fats and vegetables.

My carb sources at current are brown bread, brown rice, oats, vegetables, flour tortillas, fruit and grain bars and very rarely when I have pasta.
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Here are some ideas for a 3500 cal diet... you can play around with it a little, I haven't had that much time to get the macros nailed but it's approximate and should give you some ideas (I hope). Different colours denote different days:

Brekkie:
Bowl of organic muesli (jordan's is very good)
Natural set yoghurt
200ml of milk (semi)
Glass of orange juice
2 slices of wholegrain toast with some olive oil spread with jam/honey/marmite or even peanut butter (leave out of the olive oil!).
4 slices of wholegrain toast w/ olive oil spread w/honey/jam etc...
Generous helping of yoghurt
Big bowl of porridge oats (100g or so)
milk to taste
add some raisins (a big handful)
Glass of orange juice

4 scrambled eggs on wholegrain toast with olive oil spread.
glass of juice

4-6shredded wheat
milk to taste
big handful of raisins
juice of some kind

Alternatively you can make one of my mega smoothies. :cool:

Mid morning:
A couple of Apple/banana/fruit of some kind
1/2 tub of cottage cheese
a couple of fruits
nuts/raisins or homemade protein flapjacks or a healthy cereal bar (they do exist, but be careful of the ingredients and sugar levels!)
Oatcakes, or hoummous and carrots/celery

mini fruit smoothie with some oats

Peanut butter wholemeal pittas


Lunch:
Couple of average baked potatoes
Some olive oil spread/butter
Small tin of tuna
Bowl of leafy mixed salad (spinach/rocket etc...)
Olive oil / balsamic vinegar
A couple of fruits / veg of your choice
large baked potato
cooked chicken
sweetcorn
mixed salad
olive oil / balsamic dressing
couple of bagels
a filling of your choice (coronation chicken, of soft cheese and smoked salmon etc....)
Green leafy salad with olive oil balsamic dressing

Wholemeal pasta
Tuna (tinned)
Chopped peppers
olive oil dressing
Fruit (for desert! LOL!)
2 large Wholemeal pittas
a few slices of turkey
spinach
(make sure they're stuffed to bursting, you can add mayo and mustard if you want.

Afternoon:
Other 1/2 of cottage cheese
Nuts & raisins
wholegrain roll, olive oil spread with condiment of your choice
couple of portions of berries (blue, rasp, or straw for example)
nuts and raisins/dried dates or oatcakes with peanut butter.

Yoghurt or cottage cheese, fruit/berries
rice cakes with something

Pre workout:
Banana & coffee

Post:
Shake of your choice/combo if you want - or carb/protein snack.

Dinner:
Grilled chicken
Wholemeal pasta
Some olive oil
Large portion of broccoli
Ditto with carrots
A good helping of chopped tomato sauce to go with the pasta as well
Grilled salmon
brown rice
lots of spinach
spicy chicken
long grain/wild rice or couscous
cabbage or curly kale or some green veg
good portion of peas

Trout / haddock / tuna steak
Egg noodles
curly kale, broccoli
Cauliflower or carrots, or mange tout
Red meat portion
Sweet potato
Courgettes
Carrots

Evening:
Couple of slices of wholegrain toast with olive oil spread
Grapes
low fat yoghurt of your choice
Avocado with olive oil and balsamic, or cucumber with some dressing

Oatibix/weetabix (I know I know... but hey I never said it was THAT bad.) Alternatively some shredded wheat.
Milk
If you're being naughty some mini scotch pancakes or some cottage cheese, or some yoghurt and berries


These are just ideas. Excluding the protein shake post workout it works out to an average of around 3.5kcals, 160g of protein, 530g carbs, 85g fats - very approximate. This is a very rough "menu" idea - of course it gets boring every day, so try and mix it up. I tend to get the most of my cals during lunch time and during the day and train late so I don't really have an evening snack, but a light dinner but with a bit of variety and spread over an hour or so - but it's never a heavy dish, but I get enough energy and proteins in the evening to be beneficial for sleep and recovery.

It also shows how easy it is to get the cals in and also how easy it is to get enough protein in. Sure it's a little carb heavy, but you can modify it your own way, and besides a lot of the carbs are low gi, from fruit (which is actually not that bad especially before a workout as it spikes your insulin levels which makes it ideal for the gym). To get the cals in you need to unfortunately hit the carbs, else, you're going to be eating a LOT more and spending al ot more money. I can do similar models with 1/2 as much carbs, but it'll take me a while to formulate.

This is not gospel, just a little bit of research of macros and imagination. It's easy to add / remove cals from that.

I'm not far off this myself on a daily food intake. Post work out shake can help for me as I don't eat immediately after training.

Any questions I'm happy to advise, and criticisms I'm happy to discuss. :) However like I said, I did this off my own back an it's not a cast iron model. :)
 
No :p

Just buy cheaper foods :p A lot of people seem to think it's just the same so don't be a snob like me - it's your body, your call. :)

Look, it's always going to be expensive to eat well and lots - end of. I don't drink or go out clubbing etc... or have games consoles or even sky. So the money I have is spent on meals out, having nights out with friends and girlfriend, cars and bikes and of course on food and things to do with the gym! That's my focus my priority. :) I budget for lots of food so I can afford it.

You can make lots of lean mince/chilli and just freeze it and use it as a snack/lunch portion. I didn't add that as I like fresh food. But buy a few kilos of mince, fry it off with some onions an mushrooms and some chopped tomatoes. Split it into big/small portions, freeze it. Then take it into work, make some couscous/rice/pasta/potato at work and there you go a calorific and wholesome snack. Use your imagination. Your freezer is your friend! I'm fortunate to be in the position where that's less important for me, but really if I wanted to save money, I could save myself over £100 a month by mass cooking - but it gets a bit boring.
 
Freefaller said:
No :p

Just buy cheaper foods :p A lot of people seem to think it's just the same so don't be a snob like me - it's your body, your call. :)

Look, it's always going to be expensive to eat well and lots - end of. I don't drink or go out clubbing etc... or have games consoles or even sky. So the money I have is spent on meals out, having nights out with friends and girlfriend, cars and bikes and of course on food and things to do with the gym! That's my focus my priority. :) I budget for lots of food so I can afford it.
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I struggle to make ends meet (I don't even eat out and can't afford a car), on the other hand eating properly is obviously important, hence my question.

Freefaller said:
You can make lots of lean mince/chilli and just freeze it and use it as a snack/lunch portion. I didn't add that as I like fresh food. But buy a few kilos of mince, fry it off with some onions an mushrooms and some chopped tomatoes. Split it into big/small portions, freeze it.
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Yup, that's fine, I already do similar. But I could use some more variety..I'll admit my culinary skills are pretty poor, although at least I do *cook* food unlike some students ;)

Freefaller said:
Then take it into work, make some couscous/rice/pasta/potato at work and there you go a calorific and wholesome snack.
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Ah so that's where we differ, unfortunately my current income is entirely tied to my degree course :p catch 22 for me in that getting a job costs money, and a job is pretty much the only way I can get it.

Freefaller said:
Use your imagination. Your freezer is your friend! I'm fortunate to be in the position where that's less important for me, but really if I wanted to save money, I could save myself over £100 a month by mass cooking - but it gets a bit boring.
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I wasn't sure how that amount broke down in terms of food types, I appreciate the clarification :)
 
Freefaller said:
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Thanks for taking the time to post all of that!

That's a big help. And has deffinatley given me some more ideas. Being a student my diets not quite as 'exotic' as some of the foods listed (from a student perspective). And with a tiny, and I mean INSANELY small kitchen I'm in and out as quick as can be. My george foreman is under the stairs along with the fridge and freeer,that's how small a kitchen we have:rolleyes:

I'll bookmark that post for future reference, I'm sure others will find it useful too.

At current my diets usually around 350grams of carbs. The rest is made up from proteins and fats. Fats I'm trying to keep to under 100grams a day and my protein I'm trying to cut down on as it's way way over.

I've removed the daily can of tuna and replaced it with a bowl of brown rice with a small portion of cooked chicken to help up the carbs. I'm increasing them slowly and reducing proteins to see how it affects my composition/bloating. Ideally I shouldn't be fussed by it but I am :p

I'll slap my diet up sometime next week as im basically busy from when I wake up tomorrow morning right through to Wednesday! Busy for a student! And people can critique it if they like.
 
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