(07-19-2017, 05:45 PM)Bring4th_Austin Wrote:(07-18-2017, 12:34 PM)Jeremy Wrote: I recently started exercising again so yea I do cardio, work out like a bodybuilder does plus i work a high intensity/paced job in a hospital where I have to lift patients, slide them from stretchers to tables, push stretchers, etc.
I read on that site that they recommend the same amount of protein as meat eating people so we are talking 1g of protein per lbs of body weight and that's the absolute minimum. I've normally eating 1.5 to 2g of protein per lbs
of body weight.
I'm not vegan nor vegetarian, but I do know that there are a lot of vegan/vegetarian protein powder options (there's soy, hemp, rice, chickpea, and more). People who lift weights and eat meat still typically have to supplement their own diets with protein powder to meet (traditional) recommended daily minimums.
However, I have to say that your numbers are extremely high compared to what I've seen even for athletes. This article by Men's Fitness cites a professor of exercise nutrition at University of Western Ontario saying that professional strength athletes - whose job it is to get muscle and lift weights - require between .7 and .8 grams of protein per pound of body weight. Honestly, I can't imagine getting 2g of protein per pound. That's A LOT of protein. I would imagine that being normal on a keto diet, but if you're also getting carbs, I wouldn't shoot that high.
Other high-protein vegan foods besides beans and nuts: Peas, edamame, oats, tofu, quinoa, and my favorite, lentils (though I don't know if most people consider lentils and beans as the same).
Thanks for the suggestions of alternate protein sources but I will disagree with the protein amounts. I sbould have prefaced my diet regime with the fact that I'm cutting down on the belly that I've accumulated in the 3 years of not exercising. This is the reason for the higher protein and lower carb intake. The fat I do take in is from coconut oil that we use to not only cook the chicken but the few tablespoons we add to our daily golden milk drink.
As far as the protein amounts, yea I screwed that up also. I the 2g per pound thing is during bulking and yea I ate close to 350g of protein while bulking. As of right now, I'm a tad under 1g per pound because I haven't bought any protein powder for post workout. So I'm getting 180g of protein purely from chicken.
It's long accepted among the bodybuilding community that high protein, moderate fats, and low to moderate carbs are the way to contest prep. Though I know I'm not prepping for any type of contest, it has been established through decades of anecdotal evidence that this is the most optimal way to lean the body out. It always amuses me when scientists say higher protein causes kidney failure, or whatever other negative effect because if that were true, tens of thousands of recreational bodybuilders would be dropping like flies lol.