Cost effective high protein diet for working out?

[CrunchBerries]

Alot of knowledge up in this forum.. I know diet is discussed regularly here, i would appreciate some input for my diet.

I am 35 and getting fat again. I have restarted working out proper, with emphasis on proper form, higher reps and consistency. My goal is to trade some fat for muscle. Doesnt have to be perfect, but i want to regain some muscle definition and feel good again.

Just looking for cheap ways to eat a decent protein level, and maybe a few quick recipes/tips/tricks..

So far I will mix cottage cheese with fruit for bfeast, i can male chili and some tuna cans. Ideas to mix with chunk/flake tuna?

I may also need to supplement with protein.. but I guess I am looking to fill my tummy with something and i cant afford to eat gobs of meat everyday. Maybe eat some potatoes?

Ih i already have a lot of veggies to accompany everything.. 4-6 servings per day kinda thing.

[thisguy]

My Kroger always has boneless, skinless chicken breast for $1.99 per lb. That helps a lot. Eggs are great which I typically get from Costco. You can get a good deal on protein powder from myprotein.com if you place a big order. I would recommend getting the unflavored which has very few ingredients in it (https://us.myprotein.com/sports-nutrition/impact-whey-isolate/10852482.html?variation=10852493. I don't like the flavored proteins because they have a bunch of garbage fillers in them.

Other than that, I typically eat Fage yogurt (Costco), ground beef (Costco) and other random things throughout the week.

Costco will occasionally run these on a really good deal so we stock up.

Oh, Yeah. MIlk! A good amount of milk every day.

[fretless]

ewwww , I have no clue but I tell you what I am dropping weekly just " eating less" smaller meals is the key for me .

[JerEvil]

My Kroger always has boneless, skinless chicken breast for $1.99 per lb. That helps a lot. Eggs are great which I typically get from Costco. You can get a good deal on protein powder from myprotein.com if you place a big order. I would recommend getting the unflavored which has very few ingredients in it (https://us.myprotein.com/sports-nutrition/impact-whey-isolate/10852482.html?variation=10852493. I don't like the flavored proteins because they have a bunch of garbage fillers in them.

Yeah man, eggs, chicken and ground turkey can be had pretty cheap.

[thisguy]

If you're trying to lose weight you could always try doing the opposite of everything Stan says in this video!

[video]https://youtu.be/rY6dha_MSYA[/video]

[itchyfingers]

You could go fishing - free protein on every keeper!

I've started fasted training, well as fasted as you can get overnight. I wake up, drink a cup of black coffee, and then hop on the trainer in the garage and put in 60-90 minutes as the sun comes up. The caffeine (and no sugar) makes your body metabolize your fat as opposed to your glycogen stores. Granted, I've been doing other things, but I'm attributing the dropped 5 lbs in the last two weeks to the fasted training.

[redeyes]

I use Carnivore meat based protein because milk and me do not get along.

[primeholy]

I use Carnivore meat based protein because milk and me do not get along.

My gastro doc recommended meat based protein too

[CrunchBerries]

Stocked up on eggs, i'll save the pickle juice for pickling eggs lol.. As long as I keep away from wheat I think is key to reduce my fat %. I'm not trying to pop a six pack, I just want don't want the keg in the way when tying my boots in the morning.

As for alcohol, how much better is cider than beer for my purposes? I still want one treat day per week, which would include some drinks at night. Up to now, I have been drinking some pretty heavy IPA's fridays and saturdays. I could cut down to one night and switch to cider? I still get the alcohol sugar, but at least I get rid of the wheats/barleys etc.. I dunno.

I'm still young at 35, but it just feels like belly explodes at this age. WTF.

[Ostinato Rubato]

Yeah all you probably need to do is cut carbs. You could probably eat the same minus whatever carb items you tend to eat. You’ll get less calories and less of the worst kind without having to revamp your diet completely. “Easier” shift to maintain in the long term.

[Noah]

You can't go wrong with whole chickens, turkeys, roasts, whole fish or filets etc. Good for you. Cheap per lb.

[itchyfingers]

Stocked up on eggs, i'll save the pickle juice for pickling eggs lol.. As long as I keep away from wheat I think is key to reduce my fat %. I'm not trying to pop a six pack, I just want don't want the keg in the way when tying my boots in the morning.

As for alcohol, how much better is cider than beer for my purposes? I still want one treat day per week, which would include some drinks at night. Up to now, I have been drinking some pretty heavy IPA's fridays and saturdays. I could cut down to one night and switch to cider? I still get the alcohol sugar, but at least I get rid of the wheats/barleys etc.. I dunno.

I'm still young at 35, but it just feels like belly explodes at this age. WTF.

I find that the better tasting the beer, the worse it is for you if you're on a diet/training!

Honestly, its a double edged sword. I firmly believe in cheat days, or rewarding yourself for the hard work you put in, but the body views alcohol as a poison, and diverts most of your metabolism to flushing the poison (alcohol) from your body.

Can't really speak to cider, but I know there are a lot less calories in hard liquor compared to beer. So, if you stick to neat tequila, rye, whiskey, or scotch, you can skip some calories, not to mention catch that buzz much faster.

[sleewell]

we eat those pancakes posted above. they are great.

[Kardula]

local costco's frozen chicken is about 1.50lbs, I also stock up on protein powder when it's on sale, usually it's like 15 bucks off then it is. The Kodiak Power cakes are really good, I definitely recommend those.

[PurpleTrails]

Stocked up on eggs, i'll save the pickle juice for pickling eggs lol.. As long as I keep away from wheat I think is key to reduce my fat %. I'm not trying to pop a six pack, I just want don't want the keg in the way when tying my boots in the morning.

As for alcohol, how much better is cider than beer for my purposes? I still want one treat day per week, which would include some drinks at night. Up to now, I have been drinking some pretty heavy IPA's fridays and saturdays. I could cut down to one night and switch to cider? I still get the alcohol sugar, but at least I get rid of the wheats/barleys etc.. I dunno.

I'm still young at 35, but it just feels like belly explodes at this age. WTF.

I find that the better tasting the beer, the worse it is for you if you're on a diet/training!

Honestly, its a double edged sword. I firmly believe in cheat days, or rewarding yourself for the hard work you put in, but the body views alcohol as a poison, and diverts most of your metabolism to flushing the poison (alcohol) from your body.

Can't really speak to cider, but I know there are a lot less calories in hard liquor compared to beer. So, if you stick to neat tequila, rye, whiskey, or scotch, you can skip some calories, not to mention catch that buzz much faster.

Try drinking tequila...straight tequila. I've read that it metastasizes to a type of sugar that the human body can't absorb.

So, tequila, not beer, not cider.

FWIW, I had to switch to eating low carb last year. I get organic hard boiled eggs that are pre-peeled from costco to eat for breakfast at work, eat salads most days at the office. Tuna in water is about as cheap of a protein as you can get.

And if you think your belly is exploding at age 35, just wait for what happens when your metabolism slows down at 50. I never had problems with weight before I hit 50.

[soulsurfer]

Yeah all you probably need to do is cut carbs. You could probably eat the same minus whatever carb items you tend to eat. You’ll get less calories and less of the worst kind without having to revamp your diet completely. “Easier” shift to maintain in the long term.

this

One just needs to 'rebalance' the ratios. Less carbs (not a no or even 'low' carb diet), are key.
It's funny how our body will adjust to a more normal calorie burning when we stop over-feeding on carbs.

Eat 6 or more meals a day with smaller portions instead of 3 feasts. I've learned to eat nibbles all day long and actually eat more calories but I burn them without even working out. My metabolism stays at a higher rate by simply eating (small portions) more often.

When I do work a light workout, I up the protein by eating 2 boiled eggs within 20mins of waking up no matter when the workout session starts. Then eat healthy (veggies/fiber/protein) every 2-3 hours. With an emphasis on fiber and protein without over doing the protein. I've also found that fish and veggie proteins work with me better than the other sources...even tho' I eat white/red meat a plenty.

Just get rid of those empty carb calories like white bread and pasta and sodas and .....

[K-Bizzle]

Yeah all you probably need to do is cut carbs. You could probably eat the same minus whatever carb items you tend to eat. You’ll get less calories and less of the worst kind without having to revamp your diet completely. “Easier” shift to maintain in the long term.

this

One just needs to 'rebalance' the ratios. Less carbs (not a no or even 'low' carb diet), are key.
It's funny how our body will adjust to a more normal calorie burning when we stop over-feeding on carbs.

Eat 6 or more meals a day with smaller portions instead of 3 feasts. I've learned to eat nibbles all day long and actually eat more calories but I burn them without even working out. My metabolism stays at a higher rate by simply eating (small portions) more often.

When I do work a light workout, I up the protein by eating 2 boiled eggs within 20mins of waking up no matter when the workout session starts. Then eat healthy (veggies/fiber/protein) every 2-3 hours. With an emphasis on fiber and protein without over doing the protein. I've also found that fish and veggie proteins work with me better than the other sources...even tho' I eat white/red meat a plenty.

Just get rid of those empty carb calories like white bread and pasta and sodas and .....

Science does not support the bolded unless you're talking exclusively about muscle protein synthesis and in which case I hope your hitting 20+ grams of protein per meal or you're probably not even keeping it active.
Metabolism is not a fire you need to keep stoking, that is bro science (that I once believed as well).
However if its working for you go for it.

All that said a high veggie/protein diet should work regardless of meal intake regularity especially if fiber is a concern like you're mentioning.
Just make sure you keep the healthy fats in the mix as well.

[soulsurfer]

You're right. I'm over stating the point. It does seem to work for me tho', but it isn't just food/times.
Get good rest/sleep.
Drink plenty of water.
Smaller portions at meal times and healthier types of food. (I eat more often even when I'm not exercising - that just keeps cravings/hunger at a minimum)
caffeine without sugar.
I cut most of my bread/wheat intake.

Healthier calories and less carbs. I seldom get hungry anymore.

[Rampage]

Shea butter and petroleum jelly sandwiches helped me lose a lot of weight

[The Anomaly]

1. Try drinking tequila...straight tequila. I've read that it metastasizes to a type of sugar that the human body can't absorb.

So, tequila, not beer, not cider.


2. And if you think your belly is exploding at age 35, just wait for what happens when your metabolism slows down at 50. I never had problems with weight before I hit 50.

1. My g/f read about this too, so we keep Tequila in the house. Now, if I can just get away from Angry Orchards . . .

2. You ain't kiddin, I'm not a fatty, but I've gained 10 in the last year and can't take it off as easy as I used to be able to. I turned 48 last year.

[Sasquatch]

you over 35 and metabolism slowing down?

time to start taking DHEA and add boron and chelated zinc to keep it from making estrogen. prepare for oily skin, smelly armpits, great sleep, raging boners, energy, muscle gain, fat loss, etc... it is inexpensive and you can find it everywhere.

[maggotspawn]

I use whey protein and pea protein as supplements. The whey protein is high in cholesterol though and I'm a bit lactose intolerant, too much whey gives me stink farts: so I go to the pea protein to combat that.

[Statutory Gape]

This goes really well on hard boiled eggs.

[thisguy]

This goes really well on hard boiled eggs.

If we're going with cajun products I like this on hard-boiled eggs although I do tend to put Tabasco on fried eggs and omelettes.

[GuitarBilly]

Yeah all you probably need to do is cut carbs. You could probably eat the same minus whatever carb items you tend to eat. You’ll get less calories and less of the worst kind without having to revamp your diet completely. “Easier” shift to maintain in the long term.

Yep. Meat, vegetables, egg and dairy. That's all I eat these days. I just cut carbs and refined sugar like bread, pasta, candy and shit like that. Worked really well for me. I lost 120lbs over the last 2 years just by doing this and working out. Super easy to maintain too.