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Getting Enough Calories (read - getting enough protein)

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  • Getting Enough Calories (read - getting enough protein)

    In trying to be a beast I read the article on doing so and have had some brief, but helpful conversations with Jordan in the forum area above. Beyond that I thought I would ask how others are getting in enough calories/protein while doing BBM programs.

    Some challenges I have:

    1. The first is I can NOT have whey. I have a problem with dairy. Can't have it. I have tried Veggie protein shakes which I find revolting. I was having them for a while then I just couldn't take them anymore when I was literally sick trying to choke one down. I tried a sample of beef powder. Funny thing, I didn't lock down my shaker when I made this so when I gave it a shake there was this vomit coloured goop all over my counter. That's how it tasted. Steak puke...So yeah, that's a no go. Going to pick up an egg powder and give that a go.

    2. Getting the amount of meas in, I just don't have the time unless I eat right before bed. I gotta get another meal in.

    Thinking of adding hemp hearts to the oatmeal to bump that protein ratio up. I bought a food scale to measure food accurately to make sure I wasn't overdoing any carbs.

    Anyway, here is a typical day for me (these goal numbers don't exactly line up to the Beast recommend, but it's close and good enough for tracking):
    Breakfast Calories
    kcal
    Carbs
    g
    Fat
    g
    Protein
    g
    Sodium
    mg
    Sugar
    g
    Mcdonalds (Bb) - Large Black Coffee, 20 oz 5 0 0 1 10 0
    Egg - Egg, 2 large 143 1 10 13 142 0
    Pc Blue Menu - Egg Whites, 0.5 cup 60 0 0 14 240 0
    Bob's Red Mill - Flax Seed Ground Organic, 1 tbsp 30 2 2 2 3 0
    Chia Seed, 1 tbsp 60 5 3 3 0 0
    Silk Almond Milk - Unsweetened - Unsweetened Almond Milk, 0.25 cup 8 0 1 0 29 0
    Heinz - Ketchup (no sugar added), 1 tablespoon 10 1 0 0 200 1
    Old El Paso - Med. Taco Sauce, 1 tbsp (15g) 5 1 0 0 60 0
    Blackberries - Raw, 0.25 cup 15 3 0 1 0 2
    Kirkland - Almond butter, 2 tbsp 210 7 18 6 0 2
    Bobs redmill steel cut oats - Steel Cut Oats, 1/8 cup dry 85 15 2 4 0 0
    Add Food
    Quick Tools
    631 35 36 44 684 5
    Lunch
    fortinos - greek salad, 251 g 160 3 9 10 0 0
    West End Cuisine - Grilled Meditarranean Chicken Skewers, 3 skewers (100g) 225 5 6 36 945 2
    Pineapple 100g - Pineapple, 150 g 75 20 0 1 2 15
    Add Food
    Quick Tools
    460 28 15 47 947 17
    Dinner
    Costco - Chicken Thighs, 3 thigh (140g) 570 0 42 51 225 0
    White Jasmine Rice (Cooked - White Rice (Cooked), 0.75 cup 154 34 0 3 2 0
    Simply Natural - Tomato and Basil Sauce, 1 c 120 16 6 2 880 6
    Queen Victoria (Ippolito) - Baby Spinach, 0.75 cup (65 g) 11 2 0 2 38 0
    Add Food
    Quick Tools
    855 52 48 58 1,145 6
    Snacks
    Silk Almond Milk - Unsweetened - Unsweetened Almond Milk, 0.25 cup 8 0 1 0 29 0
    Kirkland - Almond butter, 1 tbsp 105 4 9 3 0 1
    Chia Seed, 0.38 tbsp 23 2 1 1 0 0
    Bob's Red Mill - Flax Seed Ground Organic, 0.67 tbsp 20 1 1 1 2 0
    Bobs redmill steel cut oats - Steel Cut Oats, 1/8 cup dry 85 15 2 4 0 0
    Banana - Banana, 1 medium banana (126 g) 105 27 0 1 1 14
    Add Food
    Quick Tools
    346 49 14 10 32 15
    Totals 2,292 164 113 159 2,808 43
    Your Daily Goal 2,442 214 68 244 2,300 97
    Remaining 150 50 -45 85 -508 54
    Calories
    kcal
    Carbs
    g
    Fat
    g
    Protein
    g
    Sodium
    mg
    Sugar
    g

  • #2
    I rarely use whey and hit 150g (and have gone higher at times) with egg whites, chicken, turkey breast, fish, lean pork and beef (and Greek Yogurt).

    Comment


    • #3
      I use whey in my overnight oats. Sometimes on a Saturday or Sunday I'll have a shake because I'm busy with something and don't want to or can't sit an eat a meal.

      Other than that, it's mostly chicken breast, pork tenderloin, steak or whatever other meat\fish we decided to cook for dinner. I typically have 5 meals\day during the week. 3-4 on the weekends.

      Depending on the day, my protein goal is 180 or 210 and I don't have a problem hitting it.

      Comment


      • #4
        I'm not sure what to tell you because I love my dairy and still drink half a GOMAD while cutting

        Are those macro goals close listed close to your real goals? I know MFP is stupid and makes you pay to enter the actual amounts rather than percentages. You probably don't need 244 grams of protein.

        If you cut back on the fat a bit you could have room for a whole lot more carbs and the small amount of proteins they bring can add up.

        Also, something seems off about those chicken thighs. I can't believe they have that much protein and fat for 140 grams. And don't forget to hit your sugar macro, you have 54g to go

        Comment


        • #5
          Why not add another meal in there between Breakfast and Lunch or Lunch and Dinner? A Sandwich with a decent amount of meat could bump you over 200g protein and get you closer to your carb macro as well.

          Comment


          • #6
            If I have the beast calculations right using the recomposition numbers in Jordan's article I should be doing the following:
            2384 Cal
            215g Protein
            233g Carbs
            65g Fat

            I'm not complaining, with this caloric deficit I have lost an inch on the waist and 3lbs in one week since starting the 7 Week Hypertrophy. I don't have a weight goal, but getting my waist down to 33" or better would be nice. That said, if I can get my protein up I won't worry about losing as much strength/muscle. Right now I'd just like to consistently hit 200g of protein. The majority of that fat content is coming from almond butter, I put a solid teaspoon in my cold overnight oats and it's pretty tasty. That was my preworkout meal an hour before the gym today - cold overnight oats, a solid teaspoon of almond butter and a banana.

            I'd love to add another meal, but sometimes that's challenging if I am keeping them 3-5 hours apart and not eating right before bed. One thing I intend on doing is getting up earlier to get that first meal in earlier, then I can have the second meal around 10-11 which puts a snack around 2PM and then I'll still be hungry for dinner. It's more meals, which may mean pre-preparing and eating with reminder alarms hungry or not, or load up larger servings of protein at the meals I do have.

            I wish I could do dairy. A cold glass of milk is delicious. I also like whey. So many great and tasty dairy options.

            Comment


            • #7
              When you say you can't do whey, is it because you're actually allergic? Have you tried whey isolate as opposed to concentrate?

              Comment


              • #8
                I guess I'm not seeing the problem here. If you add a decent amount of protein to what you have listed in your snack section, you'll have the protein you need. If you can't do any dairy, and Dave's question is important, you get to eat more egg whites and lean meat.

                I whisk egg whites right into my oats at the end of the cooking time and get more protein in that way too

                Comment


                • randallt6
                  randallt6 commented
                  Editing a comment
                  never even thought of that trick with the egg whites and oatmeal, bless your heart

              • #9
                Appears to be an allergy. If I have whey I break out in painful deep acne around the mouth, mostly on the chin. I have tried different brands and different kinds. Even if I have a small amount of dairy, such as a slice of pizza or two I will get acne within 24 hours. There is mild stomach issues with it but nothing compared to the acne. It's a reliable outcome.

                Yeah, the problem is simple, I need to add a meal/more protein, the point of the post was to ask others how they were doing that.

                Comment


                • Dave Hahn
                  Dave Hahn commented
                  Editing a comment
                  Gotcha. Good luck, man

              • #10
                Fortino's and Costco? you must live in either Hamilton or Vaughan

                Comment


                • Fosterions
                  Fosterions commented
                  Editing a comment
                  Close! Burlington.

                • randallt6
                  randallt6 commented
                  Editing a comment
                  haha cool, I'm from ancaster but live in toronto now.

              • #11
                If you wanna add more protein up your egg whites to cup and. Add more meat , almonds , pumpkin seeds Also look into eating more beans and nuts you can get decent amount of carbs and protein with the combination .

                I typically use whey , Greek yogurt , animal meat , lactose free milk , eggs as my main sources .

                Comment


                • #12
                  My wife suggested goat milk as a cow milk sub so I've tried that and while it does seem to make me break out it is much less severe. No idea why or if it's not something else. I dunno. I'm going to do some meal prep for the week with chicken breasts and try and get an serving of that in every day. Most days I'm a couple hundred calories short and hitting around 170g protein. See how it goes adding the chicken.

                  Comment


                  • #13
                    If you think you might have a lactose allergy, have you tried lactose free milk? Our local store has a brand of their own called Mootopia. It's lactose free, has twice the protein and half the sugar of regular milk. Your local grocery store/chain might have something similar.
                    Angela

                    Comment


                    • #14
                      I have not tried lactose free milk, I suppose it's worth a shot. Thank you for the recommendation.

                      Comment


                      • #15
                        Milk allergy is not usually from lactose, but from milk protein. It may be casein but may be something like alpha-lactalbumin and beta-lactoglobulin, which are present in whey protein, yogurt and other milk products. This usually results in allergy to goat milk too. You might be well served by consulting an allergist.

                        I would try buying those pasteurized egg white cartons and maybe using something like oat/rice/nut "milk" if you can't live without some white tasty liquid.

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