Sources of lean protein

[Pixelfill]

This is targeted mainly at the gym going individuals - I'm looking at you Geo, Noz, Jazz, Welsh.

 

I'm trying to lose weight, and cutting my diet back, whilst trying to get my Macronutrients in proportion.

Advice on the proportions would be good too, I'm thinking 50:20:30 carbs, fat, protein ?

 

However I'm struggling to get my protein up without also increasing my fat intake.

I know the obvious solution would be to take a protein supplement, but they all include Tryptophan, which I can't take with the meds I'm on.

 

Can anyone give advice as to how to increase my lean protein intake other than eating tons of steamed chicken. (Havard I know what you're going to suggest, but I need to keep my salt intake low )

 

I saw Noz extolling the virtues of Quinoa previously, how rich in protein is this?

 

cheers for the input guys.

 

Mike

[Soopra]

Try steak and minced steak. I believe it comes in a 5% fat option. There's also fat free Greek yoghurt and cottage cheese

[tony tt]

Geo had a thread up on diets and nutrition did he not? Sure he covered all in that at some stage bud.

[Pixelfill]

He did, but there's a heavy reliance on protein supplements, which I can't take. so looking for the best "normal" food.

 

I'll have another look in case I missed it. I found the 9meal diet he was using to cut for competitions.

 

steak is a good shout, but still tends to be fairly high in fat, looking for the big protein hitters. I'm already munching on cottage cheese as well.

 

Mike

[Benjy]

Turkey. Dry and boring, but cheap and pretty good.

 

Are you training or doing any cardio etc? Your diet largely depends upon what you need to eat to get through a day.

[abtin90]

I used to buy chicken in bulk around 10kg and it would come to less than £3/£3.50 a kg from the butchers due to the amount I bought.

 

I used to then cut it up and freeze the portions and just defrost it the night before.

[Kendo11]

Chicken, steak, oats, and lots of them

[formatzero]

Lean steak,Salmon,eggs,I know the chicken gets a bit boring,would imagine venison would be a good choice too,its very lean.

[Graham1984]

Turkey and oats like Ben said.... get some green tea too.

[Benjy]

I've been back at the gym 3 weeks now after 2 years out from breaking my hand. I've not been dieting in the strict sense as I used to a few years back, just eating sensibly and chucking as much protein in as I can.

 

Tomorrow marks the beginning of a boring, strict diet from which I aim to build lean muscle and shed fat.

 

I've got 10kg of chicken and 10kg of white fish, a couple of steaks, half a fridge of broccoli and some brown rice and potatoes to plough through.

 

Next week I'll get really adventurous and chuck some turkey into the mix, and maybe some sweet potato!

 

FML.

 

[supra_ufo]

do you guys eat veg raw? or cook it? Boil?

I have been roasting my veg with olive oil but got told it was pointless heating olive oil as its goodness when heated burns away?

[Benjy]

I eat the broccoli raw. The goodness that prolongs the "burn" at the gym so speak is boiled away.

 

Tastes like sh!te though!!

[Glanza_Mike]

There's nothing wrong with eating good fats, your body needs a decent chunk of fat every day to stay healthy and balanced for things like your hormones and natural testerone levels, and i would suggest going higher than 20%.

 

Good sources of protein are things like chicken, steak/mince, tuna, salmon, eggs, turkey.

[binfieldx]

Why are you cutting fats out? You need a certain amount per day to build muscle, the best way to loose weight as a male is to build muscle from the start. If you don't build muscle and just drop the weight you'll become skinny fat which you don't want. A lot of people think that if you build muscle you'll get fatter but this is not the case.

 

If you are worried about the fat content in the meat the best time to eat it will be straight after a heavy weights session. The body will pretty much eat up anything you give it after so if you give it healthy food this is where you will build the 'lean' muscle mass, but when you are bulking you don't have to be as strict with this. I've found personally one of the best meals for me after a heavy weights session is Steak, a cup of brown rice and broccoli

 

Good sources of protein are:

 

Lean mince

Steak

Chicken

Fish - Cod, salmon

 

You can get a good start by making a mix of things like an early morning breakfast 'shake' without the protein powder as such

 

You can do something like: Full fat milk, oats, peanut butter all blended (normally people include whey protein but as you said, your not having that).

[SupraP-Z]

I used to buy chicken in bulk around 10kg and it would come to less than £3/£3.50 a kg from the butchers due to the amount I bought.

 

I used to then cut it up and freeze the portions and just defrost it the night before.

 

I read that as i used to eat chicken in bulk...10kg a day :| lol.

 

 

Getting protein and being a carnivore, there are endless options. You want to stick mainly to white meats

 

Chicken

Fish - tuna/salmon

Duck

Eggs

 

Steak is a really good one, red meat though - the round steak (I think)

 

Basically most kind of meat will give you good protein, When combined with good veg and maybe a small bowl of pasta or rice or something of the sort will give you a hearty meal. If you want to cook with oil, use coconut oil, much higher boiling point - it doesnt turn carcinogenic when burnt.

 

So i was born a veggie and still am, getting a good amount of protein through natural foods alone is ridiculously hard without raising fat or carb content. Things i ate when i was dieting:

 

Tofu

Tempeh

Eggs

Milk

Any kind of cheese, including:

 

Paneer, cottage cheese, cheddar, brie, leerdammer slices (5g of protein per slice!), feta cheese, and halloumi

 

Soya chunks/pieces

Any quorn product - the quarter pounders hit with almost 20g of protein per burger.

Beans

Lentils

Quinoa (The carb content overweighs protein by far in this little grain, same for lentils and beans...still a good source of protein though)

Nuts (Peanuts (peanut butter), almonds (almond butter), walnuts, pecans etc

 

To get the macronutrients right is extremely difficult, i would have to eat a lot of quorn to boost my protein to carb ratio, my fat intake was around 50g a day. If you are eating meat, its so much simpler!

[Guest Etienne]

Egg whites (cooked) lean beef, chicken, turkey, fish.

 

the fish is key because incredibly low fat diets like that of bodybuilders are often deficient in essential fats that help the body.. EFAs are measurable in fish oils and dont tend to become fat on your body.