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Protein - Need help achieving 180g Daily!

pkgr33n

By pkgr33n
in Diet & nutrition

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pkgr33n Member

pkgr33n

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Ok, so Im 85kg and from researching I think I need around 180g of protein daily for muscle growth. I'm not to sure how to get to that much in a day though.

So far im thinking...

Breakfast(Meal 1) - Oats ( Which Oats should I buy? Name or link on countdown shop online please. Should be around 10g protein in this meal?

Meal 2 - Tuna 185g Can - 48g Protein (ALSO IS IT SAFE TO HAVE 185g OF TUNA EVERYDAY? PEOPLE BEEN TELLING ME ABOUT MERCURY LEVELS?

Protein Shake - Optimum Nutrition gold standard whey 100% (25g Protein)

Meal 3 - Grilled Chicken Breast Fillet(16g Protein) + Pita Bread (8g Protein)

Meal 4 - 3 whole eggs boiled (18g) + Variety of meals throughout the week, sometimes Chicken, Lamb, Fish (Not to sure about protein varies around 20g-30g?)

Protein Shake - Nutrawhey (25g protein)

So this is roughly around 160-170g of protein per day (50g is from shakes)

What are some foods I can buy like tinned etc? Or easy to cook up meals which provide me with good protein at good prices?

Any suggestions on improving this diet?

Thanks.

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Ninja Senior member

Ninja

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Pretty solid diet mate. I would include a better protein source for breakfast. Also try 2 scoops of gold standard for 50 g protein per shake, and use brown rice Or kumura in your diet, if your goal is growth you need plenty of good carbs

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mrsym0r Junior member

mrsym0r

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This was my rough eating guide for many months, hopefully it's of some use -

Brekkie: 1/2 tin baked beans, two slices molenberg toasted, two poached eggs - protein: 30g

morning tea: one scoop whey + 1/2 cup oats

protein: 25g

lunch: 100g skinless chicken breast + 1 cup (when uncooked) brown rice

protein: 30g

afternoon tea: 1 tin tuna on four cruskits

protein: 22g

post workout meal: 2 bananas, 2 scoops whey, 1 tin creamed rice

protein: 45g

dinner: kumara, 200g sirloin steak, leafy greens

protein: 50g

total: 202g protein

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hhhh1 Senior member

hhhh1

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should be pretty easy to hit 180g protein. heres my example (click to see it larger):

diet1.jpg

could just eat half of that then make up the extra energy with whatever else you feel like

oh and FYI that costs me about $20/day.

also what brand of tuna has 48g protein/185g can. kind of skeptical about this number...

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pkgr33n Member

pkgr33n

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Pretty solid diet mate. I would include a better protein source for breakfast. Also try 2 scoops of gold standard for 50 g protein per shake, and use brown rice Or kumura in your diet, if your goal is growth you need plenty of good carbs

What you rekon I should do for breakfast? So far i'm thinking 4 weetbixes or oats, not to sure what else to do, as I am having boiled eggs at night. Really 2 scoops? I'll give it a go maybe, because I still have that 1 shake of nutrawhey at night aswell. Also yeah I was thinking of adding brown rice in, not 2 sure about the kumura though lol.

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pkgr33n Member

pkgr33n

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This was my rough eating guide for many months, hopefully it's of some use -

Brekkie: 1/2 tin baked beans, two slices molenberg toasted, two poached eggs - protein: 30g

morning tea: one scoop whey + 1/2 cup oats

protein: 25g

lunch: 100g skinless chicken breast + 1 cup (when uncooked) brown rice

protein: 30g

afternoon tea: 1 tin tuna on four cruskits

protein: 22g

post workout meal: 2 bananas, 2 scoops whey, 1 tin creamed rice

protein: 45g

dinner: kumara, 200g sirloin steak, leafy greens

protein: 50g

total: 202g protein

Yep helps, I'll add in molenberg toast, Some Bannanas/Apple, and 1 more chicken breast.

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pkgr33n Member

pkgr33n

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as far as tinned foods go, get chop chop chicken when it's on special (like right now; 3 tins for $4.99), tuna when it's on special, and don't overlook vege sources - baked beans, kidney beans, lentils etc.

Yeah defs gonna buy some chop chop chicken, maybe add in baked beans aswell for breakfast sometimes. Le

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pkgr33n Member

pkgr33n

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should be pretty easy to hit 180g protein. heres my example (click to see it larger):

diet1.jpg

could just eat half of that then make up the extra energy with whatever else you feel like

oh and FYI that costs me about $20/day.

also what brand of tuna has 48g protein/185g can. kind of skeptical about this number...

Cheers, pretty expensive 20$ a day haha!

theres no way your getting 48g from 185g can of tuna. more like 36g at max...

Sealoard Tuna Chunk Style in Springwater

Heres the link - http://shop.countdown.co.nz/#url=/Shop/ ... na%2Bwater

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Ninja Senior member

Ninja

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Pretty solid diet mate. I would include a better protein source for breakfast. Also try 2 scoops of gold standard for 50 g protein per shake, and use brown rice Or kumura in your diet, if your goal is growth you need plenty of good carbs

What you rekon I should do for breakfast? So far i'm thinking 4 weetbixes or oats, not to sure what else to do, as I am having boiled eggs at night. Really 2 scoops? I'll give it a go maybe, because I still have that 1 shake of nutrawhey at night aswell. Also yeah I was thinking of adding brown rice in, not 2 sure about the kumura though lol.

Yea 2 scoops if your a lean 85 kg you need to be eating a lot more than you are now to gain any decent amount of muscle. Try a few glasses of milk, or microwave some eggs? Cheap and quick. Whatever you have. Also if bulking is your goal maybe ditch the tuna and have a steak :nod: dont be afraid of fat you need plenty of that too for important things like hormone production i.e testosterone

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severe Senior member

severe

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Jesus wept. Where the hell is your 1st thing in the morning protein meal?

Huh? Breakfast lol, Oats/Weetbix/Toast. Going to Mix it up.

ALSO is it safe to have 185g of tuna everyday? People been telling me about mercury levels???

Protein is protein, but what about the concept of bioavailability? proteins from grains may not absorb as well as meat based proteins. Just like a cooked egg has a higher BA than a raw one. (As I can't find a list comparing the food lists like egg/oats/whey etc I have to say 'concept', as I can't prove it right now)

Mate, eat the can of tuna with breakfast (with or before the weetbix, whatever) and eat the eggs with the next protein shake (with or without, once again, whatever).

I have a can of tuna with an egg mixed into noodles. Looks like ass, but it's not about aesthetic eating, it's about raising the protein so you always have some to absorb.

Boil up 6 eggs and eat them throughout the day.

If you are worried about the tuna, you can have chicken instead. Mix it up

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operator New member

operator

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Heya mate. I chuck two scoops of powder into all my shakes, twice a day, first thing in the morn and after workout or in the evening on rest days.

A good 200gm slab of salmon two or three times a week, boiled eggs [bout 3 a day], fresh fruit and greek yoghurt, whole meal crackers and cheese, and musli bars. Even a couple of good sandwiches now and then. raw cashew nuts are good too.

If your going for size i recommend a good mass gainer to give you extra calories. im giving the MassFreak a go at the moment. Not too bad.

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teamfatboy Veteran member

teamfatboy

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ALSO is it safe to have 185g of tuna everyday? People been telling me about mercury levels???

this report from the (normally rather conservative) US Food and Drug Administration tends to suggest that "five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon,pollock, and catfish.

Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to six ounces (one average meal) of albacore tuna per week."

The US BusinessWeek tends to agree - that is, unless you're pregnant or trying..

It it's not about aesthetic eating, it's about raising the protein so you always have some to absorb./quote]

This - oh, and nutrient timing around workouts... when do you workout - between meals 3 n 4.

One last thing - how did you work out the 180g protein, and how's that compare with grams of carbs and fats, for your training goals ?

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pkgr33n Member

pkgr33n

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Jesus wept. Where the hell is your 1st thing in the morning protein meal?

Huh? Breakfast lol, Oats/Weetbix/Toast. Going to Mix it up.

ALSO is it safe to have 185g of tuna everyday? People been telling me about mercury levels???

Protein is protein, but what about the concept of bioavailability? proteins from grains may not absorb as well as meat based proteins. Just like a cooked egg has a higher BA than a raw one. (As I can't find a list comparing the food lists like egg/oats/whey etc I have to say 'concept', as I can't prove it right now)

Mate, eat the can of tuna with breakfast (with or before the weetbix, whatever) and eat the eggs with the next protein shake (with or without, once again, whatever).

I have a can of tuna with an egg mixed into noodles. Looks like ass, but it's not about aesthetic eating, it's about raising the protein so you always have some to absorb.

Boil up 6 eggs and eat them throughout the day.

If you are worried about the tuna, you can have chicken instead. Mix it up

Yeah def gonna have chicken sometimes like chop chop chicken and chicken breast grilled fillets. Also some eggs like a 3 a a day boiled.

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