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Thread 76494391

56 posts 10 images /fit/
Anonymous No.76494391 [Report] >>76494397 >>76494561 >>76494595 >>76494608 >>76494636 >>76495137 >>76495441 >>76496031 >>76496249 >>76496271 >>76500774 >>76500796 >>76501190
/macro hacks/
Share personal hacks for hitting your macros. I ram three of these bad boys post workout.
Anonymous No.76494397 [Report] >>76498487
>>76494391 (OP)
Three litres of milk a day
Anonymous No.76494561 [Report] >>76494587 >>76501248
>>76494391 (OP)
unfortunately I am allergic to protein bars, but I was always confused, do you really need to supplement protein? are most people not getting enough through whole foods?
Anonymous No.76494587 [Report] >>76494599 >>76494620
>>76494561
The average person does not have a job condusive to eating chicken breasts and brocoli every 2 hours.
Anonymous No.76494595 [Report] >>76494778 >>76495509 >>76496257 >>76498638 >>76500788
>>76494391 (OP)
Anonymous No.76494599 [Report] >>76494606
>>76494587
I never eat that, I don't like chicken and I'm also allergic to brocoli
Anonymous No.76494606 [Report] >>76494609 >>76494620
>>76494599
So lets say you are out doing a job where you cannot sit down and eat untill lunch but it's 930 am and you are very hungry because you lifting at and at 6am. What food are you pulling out of your pocket?
Anonymous No.76494608 [Report] >>76495942
>>76494391 (OP)
>really cheap
>tastes like nothing, so can be added to anything (or just eat as it is)
>pretty good amount of vitamins and minerals
Anonymous No.76494609 [Report] >>76494616 >>76501551
>>76494606
just eat breakfast before you leave theory
Anonymous No.76494616 [Report] >>76494627
>>76494609
How the fuck are you only going to eat 2 meals between 6am and 3-5 pm and hit macros?
Anonymous No.76494620 [Report]
>>76494587
>>76494606
Based real world liver.
Anonymous No.76494624 [Report]
Drink olive oil for fat
Drink liquid egg whites for slow absorbing protein
Anonymous No.76494627 [Report] >>76494664
>>76494616
its not hard to get ur protein bro you only need .73g/lb
Anonymous No.76494636 [Report]
>>76494391 (OP)
low cal traditional pasta recipes for carbs.
mixing up a big ass protein drink (like 150-200g powder) and keep it in the fridge so i can sip through the day.
Anonymous No.76494664 [Report] >>76494681 >>76494762 >>76495142 >>76496317 >>76496337 >>76498501
>>76494627
If you eat more than 40 grams of protein in a sitting then because of absorption rates unto muscles you are only getting like 10% more mps than at 25 grams of protein. This is why lifters space meals through the day.
Anonymous No.76494681 [Report] >>76494695
>>76494664
just have 3 meals of 40g of protein and a snack of like 20g of protein then
Anonymous No.76494695 [Report] >>76494702
>>76494681
40 grams of protein only gives roughly 10% higher mps. Meaning your muscles are not absorbing all that protein at 40 gs.

Total MPS (whole dose) comparison:

25 g (interpolated) MPS = 0.06181 %/h

40 g MPS = 0.06396 %/h
So 40 g gives only a small absolute increase in total MPS vs ~25 g in this model (~0.00215 %/h more, ≈3.5% greater MPS than the 25 g estimate).


Bottom line (practical)

Eating 40 g gives a tiny extra total MPS compared with ~25 g, but the extra protein beyond ~20–25 g is much less efficient on a per‑gram basis (more gets oxidized or shunted elsewhere).

This is consistent with the literature: ~20–25 g of high‑quality protein reliably produces near‑maximal acute MPS in young adults; larger doses can add a little more in some contexts (whole‑body exercise, larger muscle mass worked, older adults), but with diminishing returns per gram.
Anonymous No.76494702 [Report]
>>76494695
>10%
Im retarded, it's almost 4. Botttom line, you are not absorbing as much protein as you think.
Anonymous No.76494762 [Report] >>76494772
>>76494664
pretty sure this was based on a single study of like 15 people who already had protein absorption issues
Anonymous No.76494772 [Report]
>>76494762
Juat make shit up instead of upping macros. This will help!
Anonymous No.76494778 [Report]
>>76494595
Based Quarkbro
Anonymous No.76495137 [Report] >>76495159
>>76494391 (OP)
These cost about 3 euro. My local drugstore does equivalent "half candy bar, half protein bar" for less than a euro each, more protein at lower calories.

These protein versions of regular slop bars are a meme
Anonymous No.76495142 [Report]
>>76494664
It's true, if you eat too much protein it just sits in your stomach, then in your belly, then in your colon, then in your toilet without ever being absorbed or used at all because your body only wants to extract 40g

I don't make the rules, take it up with god
Anonymous No.76495159 [Report]
>>76495137
Meal bars have saved my life while doing constrction fasted after a heavy lift and started getting dizzy. Metrix and gatoraide are my favorite candy bars.
Anonymous No.76495234 [Report]
an Imperial Pint of skimmed milk is almost exactly 20 grams of protein

pair with any supermarket protein yoghurt/pudding. 40g protein snack, cheap, no shaker to clean, tasty, lean.
Anonymous No.76495441 [Report] >>76496022
>>76494391 (OP)
Only thing I have to specifically account for is dietary fat, and best way I've found to hit target if I'm low for the day is with nuts (pick your poison). Never have any trouble hitting protein target, and carbs just fill whatever is left.
Anonymous No.76495509 [Report]
>>76494595
Speisequark bros... we're magerstufe
Anonymous No.76495942 [Report] >>76500793
>>76494608
Lol. Lmao.
Anonymous No.76496022 [Report]
>>76495441
What's your dietary fat goal? Any certain type of fatty acids?
Anonymous No.76496031 [Report]
>>76494391 (OP)
you know sugar isn't bad for you right? why would you eat chemical slop like sucralose
Anonymous No.76496249 [Report]
>>76494391 (OP)
Quad scoop protein in keffir
Anonymous No.76496257 [Report] >>76499062
>>76494595
Wish they sold that in the states. Closest thing to it is skyr or cottage cheese, I guess.
Anonymous No.76496271 [Report] >>76497680
>>76494391 (OP)
Are rice cakes the most redundant food to exist?
Anonymous No.76496317 [Report] >>76498406
>>76494664
I eat 200 grams all at the end of the day. Does not matter, mr. Science
Anonymous No.76496337 [Report]
>>76494664
This has already been debunked, you can absorb even 100gs of protein per meal and in the study that 100g was the limit, so we dont even know the upper limit for protein absorption per meal

https://www.cell.com/cell-reports-medicine/pdfExtended/S2666-3791(23)00540-2
Anonymous No.76497680 [Report]
>>76496271
What are they redundant with? I like spreading a lil jam or pb or butter/salt/pep on them for a low cal satisfying crunch.
Anonymous No.76498406 [Report]
>>76496317
Post body
Anonymous No.76498487 [Report] >>76498702 >>76500853
>>76494397
I had to stop doing that in my late 20s. The milk farts became milk sharts...
Anonymous No.76498501 [Report] >>76498508 >>76498508
>>76494664
Think about this seriously for a second. If this were true, everybody who did OMAD would be dead.
Anonymous No.76498508 [Report]
>>76498501
>>76498501
You wont die if you dont get your weight in brotein. You just might be missing out on muscle gainz.
Anonymous No.76498638 [Report]
>>76494595
I love quark so much
Anonymous No.76498702 [Report]
>>76498487
Smooth, solid and easy for me
Anonymous No.76499062 [Report] >>76500275
>>76496257
>Wish they sold that in the states
but they do
at least when I lived in the US during my exchange semester ~2y ago
multiple shops like whole foods had quark in Boston

biggest difference was price though
>5$ for roughly same portion that cost 1,29€ in Germany
which is already after covid price hikes, before it was <1€
Anonymous No.76500275 [Report] >>76500758
>>76499062
never seen it before, away from the coasts the aldis dont even carry it. its actually strange because they carry some seemingly obscure europeans products like wernesgruener lager and a bunch of belgian snacks/candy but no quark
Anonymous No.76500758 [Report]
>>76500275
This but FLchad.
Not stepping into a whole foods for just quark, shit is filled with extremely expensive groceries. I'd rather aldimaxx.
Anonymous No.76500774 [Report]
>>76494391 (OP)
I would eat this but it has lactose and emuslifiers.


most of the shit out there has it so I am fucekd
Anonymous No.76500788 [Report]
>>76494595
this doesnt exist in my 3rd world country, how do I cope?
Anonymous No.76500793 [Report]
>>76495942
If you're still falling for the "ꜱoy is estroginizing" meme in the big 25 you're losing out of cheap easy gains
Anonymous No.76500796 [Report] >>76500848
>>76494391 (OP)
Protein powder is so much cheaper. I dropped protein bars after a few years.
Anonymous No.76500848 [Report]
>>76500796
Yeah but tastes no where near as good
Anonymous No.76500853 [Report]
>>76498487
anon… your brown
Anonymous No.76501166 [Report] >>76501172
$1,57/1,34€ for 60g protein, 1.5g fat and 1.95 carbs. 350kcal.
Cheaper per gram than any local protein powder.
Anonymous No.76501172 [Report]
>>76501166

*19.5g carbs.
Anonymous No.76501190 [Report]
>>76494391 (OP)
Dave’s Killer Bread Oat-Rageous Honey Almond Organic Snack Bars
Anonymous No.76501248 [Report]
>>76494561
>are most people not getting enough through whole foods
I work as a fitness instructor in a gym and Ive measured hundreds of peoples bodyfat percentage and muscle mass etc. A lot of people come in 3 times a week, but their muscle mass doesnt increase. What I tell them every time is that it is probably because they dont get enough protein. So I suggest they start drinking a protein shake every day. When people start doing it their muscle mass starts to increase.
Lack of protein is the number one issue most people have.
Anonymous No.76501551 [Report]
>>76494609
How would you feel if you hadn't eaten breakfast?