@AJS914 i also am not going for bulk, but at least for the remaining two weeks of the off-season lifting plan I’ll keep taking creative. Definitely not going to failure but am pushing more than my ‘maintenance’ lifting during the rest of the year.
Why not put a tablespoon of peanut butter into your protein shake, especially if it’s chocolate flavour? Or eat some sunflower seeds instead? Both options have more nutritional value than oil, especially the sunflower seeds.
Chia seeds. You get protein and healthy fats.
You have to eat quite a bit to get a significant amount of protein.
As many have been talking about here it is HARD to hit protein numbers, but It doesn’t have to all be 25g-30g a pop.
I’ve got a consistent 105g base but getting the rest is things like chia pudding, nut butter on a slice of Dave’s bread, and dinner. I can regularly get above the minimum of 115g (1.2g per kg) but getting 190g (2g per kg) is freaking hard as heck. That said even something as the higher end instant noodle cups can have almost 10g of protien.
It’s almost as hard to get enough fiber to keep things moving in the gut.
A scoop or two of whey will get you there.
Hi all, I’ve decided to rename this the nutrition accountability thread as it’s not all about protein although that’s my personal focus others might want to post up to get some accountability in their diet and nutrition?
TR WEEK 1
I tracked six out of seven days last week, did moderately well but never quite hitting targets.
I can’t remember what I ate Friday so a partial log there.
Quite a big difference in what my scales tell me between body fat percentage and relative fat mass. Pretty sure I’d know it if I was at nearly 40%, so i might ignore these and focus on waist measurement to produce relative fat mass.
I think I’m starting to admit the wisdom of this, as much as I’d prefer to avoid supplements it really is convenient and would probably hit that last 20g I seem to struggle with ‘real’ foods.