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I'm a weightlifter and as part of my training, I eat pretty close to about a pound of meat a day during bulk, usually about 12-14oz. This is because I need to e
by parl_match 9mo ago
I'm a weightlifter and as part of my training, I eat pretty close to about a pound of meat a day during bulk, usually about 12-14oz. This is because I need to eat about 200g of protein a day. I supplement it with protein shakes.
I find that to be a challenging amount of meat. It's a lot! And to find out that's average???
Americans eat way too much meat. Cheese, too.
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- dfee 9mo agoI too try for 200g of protein/day, with meat and supplements by shakes. It’s difficult to eat more meat than that, because of how it fills you up, its prep requirements and its cost. I don’t believe that the average American eats nearly a pound of meat per day. I do believe if the average American ate meat before carbs, we could get there, and all be a lot healthier, though. For me, processed carbs make me much hungrier, but the kale salad I’m eating right now makes me less hungry.
- itsamario 9mo agoI cut out mammal products and replaced with plant protein like lentils and wild rice. I can eat 200g of lentil noodles in a sitting.
- parl_match 9mo agolentils carb/protein ratio isn't great. you still need to supplement it with protein (whey or pea). i eat a fair amount of lentils, but mostly as a carb source (like white rice). even tofu's ratio isn't good enough. i do eat a lot of tofu though, because i like it back of the hand math suggests id have to eat a kg of dry lentils a day to reach my protein requirements. that's gotta be what, 2800 cal? edit: 800g of lentils for 200g of protein, 2500 cal. im just thinking out loud here, but lentils alone wouldn't be adequate for me.
- teiferer 9mo agoDepends on "adequate". The average western diet over-consumes protein.
- parl_match 9mo agookay? i said "adequate for me", not "adequate for the average western person".
- com2kid 9mo agoI started tracking everything I ate, every single bite. The average western diet may over consume meat, but I have to work my butt off to hit my protein goals for strength training. A slice of bacon has 3g of protein. 150 calories though. Eating enough protein through bacon isn't the best of ideas, even if someone is doing a ketogenic diet! 60-80g of protein is about right for a man who has a moderately physical job or who exercises some small amount. 100g is the minimum for putting on muscle and getting stronger. The average western diet over consumes everything, it could do with less sugar, less processed foods (which are hyper palatable and don't satiate hunger), and more pure protein.
- NewJazz 9mo agoWhy are you quoting raw protein grams instead of using a g/kg of body weight metric?
- com2kid 9mo agoBecause American men average around five nine and given the average lean muscle mass needs on that frame size, something within 60-90g (which is a huge range!) will work for most American men. Like if someone is a 6 foot 10 body builder, they know their needs. Also the suggested range of g/kg ranges from .8g/kg to 1.2g/kg, which is also a huge range, but that is primarily for building strength, not maintaining. Given the goals here are "rough guidelines on eating healthy", I'm fine saying most men should aim for 60-90g of lean protein a day. That isn't exactly a hot take.
- shimman 9mo agoI've been cooking more with lentils as well, so many cheap tasty recipes. I've been following this chickpea hack (cooking in microwave for like 5ish) to great success. Microwaving the chickpeas splits them into a crispy texture, then after that it's very flexible to create all kinds of dishes: https://www.youtube.com/watch?v=5EU76q3Vf3Q https://www.youtube.com/watch?v=5EU76q3Vf3Q My favorite is pan frying them in a hot sauce + aromatics for a quick chickpea rice bowl, I even gotten into the habit of using chickpeas as a chicken replacement for many of my Mexican dishes. If you're use to the typical American diet, please try cooking more lentils! Very tasty, filling dishes, low on costs and high on nutrients. chicken 100g/27g of protein chickpeas 100g/19g of protein That's a good ratio for something that costs less than a dollar a can compared to chicken.
- parl_match 9mo agofwiw at the level of protein i need to eat to build muscle mass (im weight training 3x a week), even that 27 vs 19 difference starts to become a problem. people don't realize how challenging it is to eat 200g of protein a day, every day, for months, without eating like 3000cal lol that said, i do eat a lot of plant based protein. i love chickpeas and i also fuck w tofu a lot.
- blks 9mo agoThere’s a pretty versatile and tasty milk product called tvoroh in eastern/Central Europe. It has about 18g of protein, and 0-10% fat depending on what you’re buying. So for low fat options it can be as low as 70-90kkal/100g with 18g of protein. What is the problem of consuming say 80-100% of whey protein? Not all of it has sweeteners.
- parl_match 9mo ago> What is the problem of consuming say 80-100% of whey protein? Well, for starters, that'd be completely fucking joyless. And on top of that, meat contains other nutrients that I'd have to account for (which is not hard tbh, but requires a little bit of studying and planning). > tasty milk product called tvoroh My gallbladder has never been at 100% and as a result, I have to eat a relatively low fat diet. This is not something a normal person faces. I eat a fair amount of low fat greek yogurt, though. Similar concept.
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- thesz 9mo agohttps://www.youtube.com/watch?v=lzsEqV0Bjcs https://www.youtube.com/watch?v=lzsEqV0Bjcs - that lecture refers a simple formulae to compute protein content from the amount of nitrogen. They count nitrogen in grams, then multiply by 6 to get amount of "available" protein. But, any antinutrients such as cyanides will count as proteins by this calculation. Lentils contain trypsin inhibitors, which contain inordinate amount of nitrogen that is counted as protein. While you do not eat these directly after cooking your lentils, you do not eat as much protein as you would think you do.
- loeg 9mo agoLentils are about 9% protein by weight; that's only 18g of protein. (Beef is about 25-30% protein by weight. Whey protein isolates are about 80% protein by weight.)
- cvbnmb 9mo ago> mammal products Makes me think of the song: https://youtu.be/14jjo7MtSzE https://youtu.be/14jjo7MtSzE I like that term. I assume that means you cut out beef, pork, mutton, goat, cheese, and milk but eat seafood and birds/eggs. I may start that diet!
- malyk 9mo agoI think this is person dependant. A Kale salad makes almost no impact on my hunger, but a piece of bread makes me feel pretty full. Just as an example of an opposite experience. (american, vegetarian for 13 years, athletic, former meat eater, long carb centric diet that i'm trying to change)
- mikestorrent 9mo agoWell, if you've ever cooked down a cabbage or spinach or whatever, you'll see it basically takes up no space whatsoever... so yeah, kale on its own will take a while to fill you up.
- dfee 9mo agoMaybe true! I eat a bunch (like the formal term of 1 unit) of kale in my daily salad. That seems to be enough, alongside some Greek yogurt and blueberries to maintain me for a few hours. Can’t help eating junk carbs when I see them, though.
- mikestorrent 9mo agoI'm cursed with having a good wide palate - your salad sounds delightful - but nothing ever seems to make me feel full until it makes me feel Too Full and then I wish I hadn't overeaten. Normal plain satiation, where are you?
- com2kid 9mo agoThis is very true, and something that people pushing keto (myself included) had to learn the hard way. There are satiety indexes for different foods but they are not universal. I can eat almost unlimited carbs and never feel full. I'll eat multiple plates full of bread or a thousand calories in french fries and then move on to the main course. 6oz of lean meat and some salad and I'm good with 500 or so calories on my plate. I honestly don't get how potatoes supposedly fill people up. I have made twice baked potatoes before and eaten an easy 2000 calories of them along side thanksgiving dinner. In contrast right now I'm eating clean and doing a body recomp. Eating clean is super satiating, for me at least!
- bjoli 9mo ago200g a day? Are you a big guy? I did an experiment in my 20s on building muscle on a plant based diet, and managed to gain 10kg in one year (muscle mass, confirmed by a DEXA scan). Total weight gain was about 16kg. Most of the surplus was water. I started at 70kg (181cm), so pretty skinny, and without prior resistance training. I ate between 120and 140g of protein per day, without any shakes. I am aware that these gains would not have continued, but my body obviously had more than enough with 130g to build muscle. I did eat a calorie surplus, but 200g seems like A LOT.
- throwaway2037 9mo agoThe latest in body building science recommends 1g of protein per day per 1lb of body mass (or 2.2g per 1kg for metric folks). > I ate between 120and 140g of protein per day, without any shakes. How did you do that in a plant based diet? What were your largest sources of protein? (To be clear: I'm doubting that you did it. I am genuinely curious.)
- deepvibrations 9mo agoDefinitely possible - I used to get 100g easily. Simple example would be some granola (with lots of nuts/seeds) with soya milk for breakfast, big tofu scramble for lunch, poki bowl with lots of veg, edamame and tempeh for dinner. You could probably just do this with big portions to get to 130 tbh.
- bjoli 9mo ago> The latest in body building science recommends 1g of protein per day per 1lb of body mass (or 2.2g per 1kg for metric folks). I wasn't that serious about the whole thing, but I read somewhere that the benefits decline rapidly after 1.6g/kg bodyweight. That was the reason I didn't do any shakes. > How did you do that in a plant based diet Beans and whole grains. I realized that fat intake was limiting my protein access so I cut fat down do between 10 and 20% of energy intake. That means you have to chew down a whole lot of bulgur and beans. I ate about 3000 calories (I do a lot of swimming) and then you only need about 18% of energy from protein to reach 140g. Easy peasy. I also made my own firm tofu (i was cheap). I could easily eat 200g of tofu a day.
- fooker 9mo ago> And to find out that's average??? I think you’re conflating 200g of protein with 200g of meat that has protein.
- lazyasciiart 9mo agoThey said “I eat pretty close to about a pound of meat a day during bulk, usually about 12-14oz”
- loeg 9mo agoA pound of meat is 450g of beef, which has about 110-140g of protein in it.
- Aurornis 9mo agoThe number quoted is the pre-processing weight. A lot of mass is lost during processing, drying, aging, in transport, to spoilage, and so on. The real number for meat consumption at the end consumer is about half that amount.
- grvdrm 9mo agoBodybuilder? Powerlifter? Curious what specifically you mean that requires you to bulk vs. cut
- parl_match 9mo agowell im not bodybuilding anymore, so i guess im just in a constant bulk/caloric parity. i still think like that tho lol
- grvdrm 9mo agoHave you considered not bothering to bulk or cut and instead just maintain? Maybe you are saying that but I can’t tell. I lift 5-6 days a week but neither bulk nor cut. Just eating/consuming whatever is necessary to maintain and/or hit goals when I feel like it.
- devilsdata 9mo agoDepending on the type of training you're doing, you're likely eating lean meat too, like chicken breasts and fish. Most people are much less picky about the kind of meat they eat, opting for fatty cuts or meat products high in salt and saturated fats.
- parl_match 9mo agoyes that's true im probably more conscious about what i eat than the average person, just on virtue of watching macros lol
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- nradov 9mo agoI guess it's a matter of perspective and what you're used to. Some indigenous North American peoples used to subsist largely on bison for at least part of the year and often consumed 5 pounds or more of meat and other animal products per day. Was that too much?
- parl_match 9mo agoThey also had an average lifespan of 40 years. Now obviously, high meat consumption isn't the cause of that, but we now know that eating large amounts of red meat leads to an overall reduced lifespan in societies where people make it to 70 on a regular basis. > Was that too much I challenge you to eat 5 pounds of animal products in a day, for three days.
- thesz 9mo agoI am not a weightlifter, I am an amateur powerlifter, and I do pretty intense resistance training for my age (54yo) and my weight (112kg) and I eat about 800g to 1kg a day of meat - duck, pork or beef. Even if I eat 1kg Wagyu beef, it would give me about 3000 calories, slightly less than 3500 calories I need to keep my muscle mass. I would happily eat even more meat but circumstances prevents me to do so. I used to drink protein shakes, but now I am actively against these. Artificial sweeteners provoke insulin release [1] [2] that leads to type-II diabetes. [1] https://pubmed.ncbi.nlm.nih.gov/2887503/ https://pubmed.ncbi.nlm.nih.gov/2887503/ [2] https://www.sciencedirect.com/science/article/abs/pii/S1056872725000078 https://www.sciencedirect.com/science/article/abs/pii/S10568...
- locallost 9mo agoYou can get protein powder without flavoring. I drink that either pure or with a little bit of flavored protein mixed in (something like 3:1) because the flavored stuff is so sweet I can't drink it. Some brands I could literally do 3 parts flavorless, 1 part flavored and it would still taste too sweet.
- thesz 9mo agoWhy you get protein powder of unknown origin instead of the meat?
- NewJazz 9mo agoThe origin is not unknown.
- littlestymaar 9mo agoWhey has the same origin as beef meat you know?
- loeg 9mo agoYeah, they both come from Costco.
- _DeadFred_ 9mo agoTIL the amount of animal suffering that goes into each person trying to be swole.
- bongoman42 9mo agoWould be important to see how that number is being computed? If it is the amount of meat sold divided by number of people it may be misleading since there is a fair amount of wastage particularly in places like schools etc with kids filling plates that are never consumed.
- hunter-gatherer 9mo agoYeah, I was thinking the same thing. There is even more trimming that goes on as well. Chefs trim what's ordered, tallow may be rendered for non-consumptive reasons, and so on. Like a poster above, as an athlete I eat more meat than most people, and I don't seem to eat those numbers... I feel like we are missing some data points.
- jonplackett 9mo agoThe thing is though you’ll be eating (I presume) mostly lean meat. Chicken breast, white fish etc. When you compare the macros of that to sausages or ribs or even steak it’s quite drastically different. Also I’d guess you aren’t covering your meat in thick sugary sauce every time…
- giantg2 9mo agoA 16oz ribeye can easily be eaten in a single meal by most people who are large enough (90kg) to need 200g of protein per day.
- 9991 9mo agoI'm not a weightlifter, and 1lb steak (pre-cook weight) is a normal amd very reasonable sized dinner for me. Weird to hear that called "challenging".
- kranke155 9mo agoCheese is probably there due to lobbying. I don’t understand why it would be that high.
- bigiain 9mo agoCheese _is_ delicious. (But I doubt the cheese I find so delicious is that same as the cheese that's so prevalent in American diets...)
- analog8374 9mo agoI'm not a weightlifter but I'm a carpenter. Meat is like a healing potion on my body. Makes the pain go away. And without meat, it doesn't. Eggs work too.
- sneak 9mo agoThat's an immense amount of cholesterol. You might consider replacing some or all of it with plant-based sources. (Many protein shakes are made with whey powder, which also contains cholesterol.) Heart disease is a real risk. Don't ignore it. It's not something that only happens to other people.
- davidmurdoch 9mo agoDavid Bars, while not even close to anything resembling a whole food, have made hitting macros so much easier. End up being cheaper than chicken, per gram of protein per calorie, sometimes too!