Importance of Protein

Diet and Nutrition
1

So, I know protein is important. Before moving I was consuming 1 gram per pound of body weight.

Moved for school now. After rent, utilities, and transportation, I have about $350/month for groceries (including things like laundry detergent, body wash, etc), laundry, and going out (luckily, I don’t go out).

I’ve decided not to spend money on a gym membership. I love lifting heavy and miss powerlifting, but gyms around here are either out of my price range or not very good. However, I am okay with this because, while I was enjoying powerlifting, I more or less chose that sport because I find lifting heavy easier than other activities. However, as a result from previously bad eating habits, I am overweight, with a family history of diabetes and heart conditions. It was so bad that when I first moved here, I couldn’t walk the 2.3 miles to school without getting a wet brow and being beat. Doing a lot of walking, HIIT, and training with just my body weight and some kettlebells that I bought years ago and brought with me.

I am doing better now. Didn’t bring a scale with me so don’t know how much I lost, but feel like I look better, and definitely feel better. But I am concerned about my macros; mainly my protein, I think my carbs and fats are dialed in.

I’m missing my goal of 1g/pound of mass by a lot. I really don’t know how to get more in…I’m going through a pound or more of ground beef, chicken thighs, or fish (when on sale) a day. Then there’s also the whey protein PWO. On days that I have time for breakfast, I eat about 3-5 eggs for breakfast.

I’m only getting a little less than 200 grams of protein a day…previously, was getting about 300 grams.

Am I over thinking it? Is it okay to hit a little low in my protein? Or does anyone have any cheap ways to get another at least 50 grams in?

My current grocery bill is basically:

  1. Meat (primarily ground beef or chicken thighs; fish or pork or etc when on sale to change things up)
  2. Supplements (whey, fish oil, ZMA, and Rez-V)
  3. Frozen veggies; fresh ones when on a good sale
  4. Bulk nuts
  5. Misc (butter, oils, spices/herbs, eggs, detergent, body wash, etc)
  6. Fruit

I have a few dollars left over at the end of the month, but I also like having a little left over, versus spending my whole budget, emergencies, ya know.

2

It really depends on your goals.
200g/day is pretty good.
People are going to ask for your stats.
Also, I would consider putting veggies ahead of supplements on your priority list, especially if health is a concern.

3

Goals. To lose weight, 220 pounds or sub 12% bodyfat, whichever comes first.

Stats:
Height: 6’1"
Weight: last time I weighed myself was a month ago, I was 308
Bodyfat: no idea, at the time, I was about 24%, using tape measure method

Only reason veggies come third is bc of price, I should have labeled that list differently, wasn’t my priorities, but which is getting the most money to least money a month…a big bag of frozen veggies is cheap and lasts many meals, so I spend less on veggies than I do supps.

4

skim milk?

5

Jeez, you must be quite solid to be 308 and 24%. What are your lifts like, if you don’t mind me asking?

6

[quote]krebcycle wrote:
Jeez, you must be quite solid to be 308 and 24%. What are your lifts like, if you don’t mind me asking?[/quote]

Eh, Idk. I’ve always had quite a good layer of fat over everything, so never really did trust the tape measure method, wouldn’t surprise me if I was closer to 30%, it’s just the only way I had to test my level. At the same time, had a lifting coach I saw to help me with my form tell me that going off my body structure, he didn’t think I could get below 220 without looking like Christian Bale from The Machinist.

My last big lifts before I stopped going to the gym, nothing special. My squat, got 405 for a doube. Bench, 245 for a triple (always been weak there). Deadlift, 515 for a painful single. Nothing special at all, not even close to 2xbodyweight in squat or DL. Which is why I don’t trust the bodyfat level, but it’s the only testing method I had.

7

Tuna might want to become a staple meat btw.

8

Eggs are cheap as hell. Throw away the yolks if you have to. Still a lot of protein for your money.

9

Jeez, you must be quite solid to be 308 and 24%. What are your lifts like, if you don’t mind me asking?

10

Your goal should be to eat at least 1g of protein per lb of lean body mass.

11

Dried beans- cheap, have protien
Find meat on sale and freeze it. Milk too.
you can also buy your veggies in bulk fresh for pretty cheap, then steam them and freeze them