Protein...help appreciated ;)

mcwilliams

Ok you guys,I'm like 13 and a half stone and 6'2. However I want to bulk up a little an gain muscle mass. I've been reccomended protein shakes by my trainer so I bought a big tub of whey.

Basically I need to know how much I should take post workout....here's the tough part I'm a vegetarian and don't eat meant so probably lack in protein as it is. However I do drink alot of milk and eat alot of cheese. I'm new to this so all help is appreciated....thanks

barryd09

do you eat fish?
cottage cheese,milk,nuts are all good sources of protein.
theres loads of threads on things like this here,go back through a few pages and have a nose around.

cardio,shoot me

meridian peanut butter. eat a half a kilo of that and 2 litres of milk.

edit: and just lift ****.

mcwilliams

Ok guys...basically I eat nothing. My main sources of protein are milk and cheese....apart from that I get very little. So I'm depending on these post workout shakes to give me enough protein to build considerable muscle....so how many like grammes should I take post workout?

cardio,shoot me

dont worry about macros,just eat more, you will gain fat but its gonna happen anyway, just eat as much as you can and train

cc87

http://thetransformationcatalyst.wordpress.com/2010/07/28/maximum-muscle-nutrition-101/

Transform

mcwilliams wrote: »

Ok you guys,I'm like 13 and a half stone and 6'2. However I want to bulk up a little an gain muscle mass. I've been reccomended protein shakes by my trainer so I bought a big tub of whey.

Basically I need to know how much I should take post workout....here's the tough part I'm a vegetarian and don't eat meant so probably lack in protein as it is. However I do drink alot of milk and eat alot of cheese. I'm new to this so all help is appreciated....thanks

there is no 'tough' part just because you are a veggie - you just need to get the basic down tight on your diet, train hard on the compound lifts and be really consistent.

All this article will help give you ideas - http://thetransformationcatalyst.wordpress.com/2010/07/28/maximum-muscle-nutrition-101/

but i would like to know what you squat, deadlift and what weight you can put over your head standing?

oh and two scoups of protein after your workouts is a good rule of thumb but this can be done with real food also.

The people that look and have gotten in great shape focus on the big picture i.e. get bloody strong like bull (double body weight deadlift is a good start) and eat clean foods and lots of them daily

mcwilliams

Ok man,that really helped alot. I'll get back to you on those queries u have. Should a protein shake after each workout do the job or should I like take one in the mornin aswell? Sorry if these questions are crazy but I'm new to the whole supplements thing...:S

Thoushaltnot

Firstly, OP, do you get concentrate on dairy (eggs & milk products) for your protein? If so, you are in danger of anaemia, as high calcium foods tend to block the absorbtion of iron.

Do you know about veggie food combining? Most plant sources don't have the full range of amino acids (the building blocks of protein) so you need to combine them - usually a grain food plus something (nuts, seeds, pulses, dairy) preferably consumed within the same day. But soy, quinoa and hemp (possibly spirulina too) are complete.


For food, I'd recommend Quorn products, and soy (soybeans, TVP, tofu, tempeh, edamame, and the soy based "fake meats"). If you're not wheat/gluten intolerant, also fried gluten=seitan=mock duck or mock abalone. Chinese stores sell it fried and tinned as "mock duck" or "mock abalone" and healthfood store/large supermarkets sell as seitan/tinned gluten but you can make it at home - directions were recently posted up on Boards Vegan & Vegetarian section.
Linda McCartney products use wheat, soy and pea protein for the "meaty" parts of traditional dishes. Also quinoa (complete protein - cook like rice) and hemp (complete protein), as well as all the nuts and seeds and their butters. Nuts and seeds are tastier when toasted. And of course, don't forget peas, beans and lentils but they are higher in carbs.


For protein powders, I've seen pea protein in the Health food store in South Great Georges St., just off Dame St. in Dublin c.c. but not used it. Hemp protein powder (a bit of an aquired taste) is more common - I think Virginia Foods will deliver it.
Nuts, seeds and their butters are good.

Linwoods flax ranges are relatively high in protein - I'm especially fond of the flax, cocoa & berries one (with a little of the hemp one) in either muesli or blueberry soy yoghurt or a cake mix (I have a very sweet tooth). The flax part is very good for you but it soaks up liquid so bear that in mind when adding to shakes/drinks or take a lot of water with it.
Also look into spirulina - I believe it's also an aquired taste but you could scout around for recipes.

For savory drinks/flavouring, Braggs liquid aminos (soy based) are good but salty.

There are plenty of threads about veg*n protein in the Vegan & Vegetarian section of Boards and at least one weightlifer there too. I'd go there and use the "Search this Forum" button and type in, "protein" or "seitan" or whatever you'd like to know more about.

If you are male, I'd also recommend Saw Palmetto as it deffo makes a body "harder" but you will probably have an increased libido :-) Oh yeah, a few goji berries are reputed to do the same thing but I didn't see it.

The food that most dramatically turns me "strong, like ox" overnight, curiously, is a pot of boiled-to-mush red lentils!

Best of Luck with that lot, OP!

***edit*** Forgot about TVP (Textured Vegetable Protein)

Thoushaltnot

barryd09 wrote: »

do you eat fish?
cottage cheese,milk,nuts are all good sources of protein.
theres loads of threads on things like this here,go back through a few pages and have a nose around.

Fish? From the fish tree? Veg*ns don't eat fish. If your only intake of dead critter is fish then you're called a pescetarian.

Claiming to be a veggie in a restaurant and then eating the fish makes it harder for the real veggies, 'cos they then get offered/are expected to eat fish.

mcwilliams

Thoushaltnot wrote: »

Firstly, OP, do you get concentrate on dairy (eggs & milk products) for your protein? If so, you are in danger of anaemia, as high calcium foods tend to block the absorbtion of iron.

Do you know about veggie food combining? Most plant sources don't have the full range of amino acids (the building blocks of protein) so you ned to combine them - usually a grain food plus something (nuts, seeds, pulses, dairy) preferably consumed within the same day. But soy, quinoa and hemp (possibly spirulina too) are complete.


For food, I'd recommend Quorn products, and soy (soybeans, tofu, tempeh, edamame, and the soy based "fake meats"). If you're not wheat/gluten intolerant, also fried gluten=seitan=mock duck or mock abalone. Chinese stores sell it fried and tinned as "mock duck" or "mock abalone" and healthfood store/large supermarkets sell as seitan/tinned gluten but you can make it at home - directions were recently posted up on Boards Vegan & Vegetarian section.
Linda McCartney products use wheat, soy and pea protein for the "meaty" parts of traditional dishes. Also quinoa (complete protein - cook like rice) and hemp (complete protein), as well as all the nuts and seeds and their butters. Nuts and seeds are tastier when toasted. And of course, don't forget peas, beans and lentils but they are higher in carbs.


For protein powders, I've seen pea protein in the Health food store in South Great Georges St., just off Dame St. in Dublin c.c. but not used it. Hemp protein powder (a bit of an aquired taste) is more common - I think Virginia Foods will deliver it.
Nuts, seeds and their butters are good.

Linwoods flax ranges are relatively high in protein - I'm especially fond of the flax, cocoa & berries one (with a little of the hemp one) in either muesli or blueberry soy yoghurt or a cake mix (I have a very sweet tooth). The flax part is very good for you but it soaks up liquid so bear that in mind when adding to shakes/drinks or take a lot of water with it.
Also look into spirulina - I believe it's also an aquired taste but you could scout around for recipes.

For savory drinks/flavouring, Braggs liquid aminos (soy based) are good but salty.

There are plenty of threads about veg*n protein in the Vegan & Vegetarian section of Boards and at least one weightlifer there too. I'd go there and use the "Search this Forum" button and type in, "protein" or "seitan" or whatever you'd like to know more about.

If you are male, I'd also recommend Saw Palmetto as it deffo makes a body "harder" but you will probably have an increased libido :-) Oh yeah, a few goji berries are reputed to do the same thing but I didn't see it.

The food that most dramatically turns me "strong, like ox" overnight, curiously, is a pot of boiled-to-mush red lentils!

Best of Luck with that lot, OP!

Ok first of all,thanks for that-must have taken a while

Btw...is it possible to just get the required protein from protein powders rather than having to work out a diet to get all of that in....?

Thoushaltnot

mcwilliams wrote: »

Ok guys...basically I eat nothing. My main sources of protein are milk and cheese....apart from that I get very little.

Why do you eat so little?

I'm on a veggie high protein, low carb diet (don't give a toss about the fat ratio 'cos it may be high but it's good fats) and it's been fantastic. I keep all these foods around me, so I mix and match when I get hungry. I don't *do* diet sheets/calorie counting. I love me food, I do.

And you're welcome. No trouble at all!

mcwilliams

Beleive me man,if I had a reason I'd tell you and sort it out...I really don't know,just a poor appetite I suppose

Thoushaltnot

mcwilliams wrote: »

Btw...is it possible to just get the required protein from protein powders rather than having to work out a diet to get all of that in....?

mcwilliams wrote: »

Beleive me man,if I had a reason I'd tell you and sort it out...I really don't know,just a poor appetite I suppose

Right, I'm not qualified to answer either of those questions/comments - maybe post a question in the Diet & Nutrition forum?

I'm seeing Cranberry juice, Alfalfa complex and bitter herbs (like dandelion root) as natural appetite stimulants but that's cos I'm assuming that you want to add (muscle) mass to your overall weight and need to eat more....but just can't seem to.

barryd09

Thoushaltnot wrote: »

Fish? From the fish tree? Veg*ns don't eat fish. If your only intake of dead critter is fish then you're called a pescetarian.

Claiming to be a veggie in a restaurant and then eating the fish makes it harder for the real veggies, 'cos they then get offered/are expected to eat fish.

eehhh,chill the **** out man i only asked a question.its very very very common/irish for a veggie to eat fish &/or chicken.
go have a carrott and a cup of air

Mellor

Thoushaltnot wrote: »

Fish? From the fish tree? Veg*ns don't eat fish. If your only intake of dead critter is fish then you're called a pescetarian.

Claiming to be a veggie in a restaurant and then eating the fish makes it harder for the real veggies, 'cos they then get offered/are expected to eat fish.

To be fair a number of people who refer to themselves as "veggies" do eat fish. So its hardly surprising that some laypeople are of the belief that veggeis can eat fish if they wish.

But you are right, Vegans don't eat fish. The OP didn't mention eating vegan.
And seeing as you all about the correctness. Vegan's don't eat eggs or fish either.

Thoushaltnot wrote: »

Firstly, OP, do you get concentrate on dairy (eggs & milk products) for your protein?

I kid, I kid. The OP isn't vegan.
Then again you brought it up

Apip99

Thoushaltnot, Agreed with everything. But I'm a pescetarian (as you say) And try telling a waiter, or some one looking for dietary requirements for a wedding or something and they will think you've lost the plot.

'Vegeterian that indulges in Fish' is my line.

Anyway OP. My diet used to be shocking. I was of the belief that I had little or no appetite. Then I started to lift heavy and work out hard. My body soon started to ask me for more calories. i also found that eating 6 times a day helped. 3 big meal was a killer for me.

You can bulk as a veggie (Sorry pescetarian...Just kidding Thoushaltnot) It just means eating a lille more...

Good luck