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Diet and Nutrition
1

Hey Guyz

Nice site u have here. So, I am 22 yo bodybuilder, have been training for approx 3 years now. 190 lbs, 16% body fat, 6’1" tall. I believe that I need at least 190 gms protein aday (as recommended by the knoledgable authors). Here is the problem, I live in Egypt, and we have a mess here concerning dietary supplements. I mean we have no FDA here :D. Thats to say, all our protein powders and MRPs are a soy ground + starch, labelled 100% Whey Isolate, 4000000000 Mass Maker, Casein Extract, or even 99% Creatine Monohydrate…

So, I miss the luxury of using supplements and I have to rely soley on whole food proteins to accomplish the minimum 190 gm aday. I will really appreciate any help to get over this, esp with the post workout meals where I need rapidly absorbable proteins like whey…

Anyone who’ve got any adeas, I know you are all experienced lifters and all. You might have been in a similar situation b4. By the way, I made it from 120 lbs to 190 lbs on whole foods with no supplements, but I cant take my body any further…

Execuse my poor english, thanks anyway

2

cant u just get them off the net? supplements werent used by bodybuilders in the old days and they were fine. just eat real food youll be fine

3

I believe a common recommendation is to have chocolate milk as a post workout drink…it ain’t too bad either way

4

Congrats on the gains. I don’t find it very hard to get 190g of protein a day from whole foods. At least in America. A little expensive maybe depending on taste and desire for variety. but not hard.

5

Thanks guys, but to order a supplement online, the shipping would cost loads. Thanks for the advice about chocolate milk…

6

fat free cohoclate milk would be best best cause the fat slows digestion.

7

Not only is chocolate milk a great PWO shake if you cant get your hands on Surge… But whole milk is a great source of calories/protein.

A gallon of whole milk will give you 1200 cals and 64g protein, which is a third of your minimum protein intake for the day.

8

Thanks for your interest, I will try to chug more milk; sounds like a good cheap idea :slight_smile:

9

What do you guys think about useing beans to add to the protein total?

Black beans, red beans, kidney beans, pinto beans? There is 7g of protein per 1/4 cup.

Other than horrible gas any draw backs?

Ps. not suggesting using beans as a primary protein source.

10

[quote]jbodzin wrote:
What do you guys think about useing beans to add to the protein total?

Black beans, red beans, kidney beans, pinto beans? There is 7g of protein per 1/4 cup.

Other than horrible gas any draw backs?

Ps. not suggesting using beans as a primary protein source.[/quote]

they also have really good carbs in them ogliosacherides(sp) very complex this is also why you fart from them.