I'm a software engineer in my late 20s. I've been actively going to the gym for the past 6 months, with my aim being to bulk up. When I started, I chose to not opt for any diet supplements, since I still had much to improve in my natural diet and was willing to be patient for results to be seen; and I did see some mild results. Lately though, the realisation that my age is closer to 30 than to 20, is making me want to accelerate my fitness journey to some extent. I am convinced that my protein intake from natural diet doesn't work up to the required numbers and I've been actively considering the usage of protein supplement. I wanted to know how difficult it tends to be to manage your protein intake without a supplement (since that's what I was hoping to do for as long as I could)? And will adding a protein supplement make my fitness journey any easier?
I am vegetarian and weigh 90kgs and my protein requirements is 144g. I have 2x 36g whey giving me 54g protein with 250ml milk giving me additional 9g. Curd 500ml giving me around 18g. 40g defatted soya flour giving me 21g protein. 20-35g protein from 80g Daal and 100g rice.
Definitely adding two scopes of protein and 3gms of creatine will make your journey easier but also overall diet matters a lot in terms of muscle recovery and growth.
Yes, I'm not looking to "cut down" on my regular diet. I was just wanting to see whether it's feasible/convenient to try to make up for the missing protein requirement with a supplement or should I strive harder to keep away from supplement at this time
also be little careful with the creatine if you have harifalll issues
You are vegetarian or not ? if not then you can achieve 1.6 gm per kg of body weight pretty easily.
If you are vegetarian, 2 scoops is a must.
Add creatine also, it will help in muscle growth.
Also look for food in a veg diet that has a good amount of protein.
I'm not vegetarian, so can include meat options for diet. Currently I have 4-6 eggs per day and sprouts/paneer on some days instead of eggs. Plus some chicken (not chicken breast) on some days, but it's not a regular feature
What works for me - 250gm of chicken a day for ~80gm protein. Tonnes of actual 15-20 mins recipes on youtube. Great quality chicken on licious (< 1 hr to deliver). Cook for 2 days at a time and store overnight in the fridge. Add 5-6 eggs, curd, pulses/daal + steamed veggies for fiber. Should be good for anyone below bodybuilding mode.
Pretty difficult to get protein intake in - while managing other macros and calories - without meat, at least for me. Im sure youtube has enough veg/vegan fitness content as well if thats what you need
Glad that you shared the details around your chicken preparation- Licious + preparing for 2 days at once. This part actually makes arranging for a regular supply of chicken, a lot more feasible
You can try egg whites around 5 and 1 whole egg, also consider about 1-2 scoop of whey protein based upon your body weight, try to keep the protein count to 1.8 times of your bw, also try to cook the chicken (try to shift to breasts) in olive oil for better results (less fat gain) and if you want to include veg as an option too ,add soya chunks but they don't taste good. I wouldn't recommend paneer because the protein to fat ratio isn't that good but you can compensate that with some extra cardio
I try to walk every day around 4 kilometers back and forth from the office. I take vitamin D3 10,000 IU once a week and consume about 50-100 grams of protein daily. Additionally, I play 45 minutes of badminton twice a week for agility.
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