Joined Gym. I am looking to increase the protein intake. Looking to start with Soya chunks as they are affordable and veg. I am planning to start taking Soya chunks 30-40 grams pẹr day daily. I heard that Soya chunks can increase the estrogen in men. How true is that ? Anyone is taking Soya chunks daily for long timẹ without any issues ?

I may be over reacting but I want to test my body levels before taking Soya chunks and I will test my levels after a period of taking soya so that i can be sure soya chunks doesn't affect anything and I can assure others too showing my body levels before and after. So which tests should I take before starting ? Testosterone or any other tests needed ? Those who have good knowledge in this, please guide me.

Recently became lactose intolerant/sensitive. I’ve been slamming fair life protein shakes to add extra + get to my required protein intake. But without dairy products and stuff I’m kinda struggling 😅 Also like to say that I do eat a lot of eggs and meat but any recommendations are appreciated! 💪

Flying from East Coast to West Coast this week, on a 6 hour flight, right smack in between breakfast and lunch. I’m familiar with all the usual “snacks” but need recommendation on a full meal that I can prep night before and throw in my backpack. Anything in the 400-500 calorie range, with ~40 gm protein.

Hello! Hard gainer here who has finally put on 10 with the help of creatine and a calorie surplus. I’ve decided if I’m going to consistently gain weight, some structure is needed. I often miss breakfast, therefore I miss a good opportunity to get a good 1/3 of my calories in. I have a few issues with breakfast though, and I’ll state below.

Anyway, I’ve always noticed that my biggest struggle is that I sometimes will eat something for breakfast that fills me up for the whole day, making lunch and dinner difficult for me to put down. These are common bulking meals (I’m assuming meals non-hard gainers can have), stuff like a giant bowl of oatmeal, dense protein pancakes or waffles, and nuts. I’m trying to eliminate this issue this time. I also seldomly crave sweet stuff in the morning. However, I’ve been told that all the savory protein options I’m aware of are all very bad for you (sausage, bacon , lox salmon (mercury) etc).

So what are some good savory breakfast options for gaining weight?

(No disrespect, eggs don’t count, as I’d need to eat about 13 of them to hit my goal of 800 cal for breakfast every day)

Happy Thanksgiving everyone! Let this thread be your place to vent your frustrations with witnessing your family’s cooking methods that are a little different than yours.

I’ll start: witnessing the making of a breakfast casserole that consists of kings Hawaiian rolls and ground pork cooked in a lot of olive oil. Don’t forget the smothering of cheese.

Any useful apps that you recommend? If so why?

What is a good recipe or idea for lunch? I am thinking something with ground turkey. Thanks in advance you’ve all been so helpful during this journey for me!

What all do you use in your coffee? I drink coffee every morning and I know creamer is not good.

What’s everyone’s diet like? I’ve been trying to make clean and tasty food (high protein) but it’s been rough. Any suggestion for meals?

So it would be my first time making this recipe but wanted to see if I should change anything first? I envisioned a meal with rice, bacon bites, egg and some veggies like carrots or broccoli. Not really sure if it would be good macro wise but also if I should make substitutions. Any help would be appreciated!

Currently I throw in protein powder with peanut butter powder and then milk and oatmeal and let it sit in the fridge.. I can consume it but i have to force it down every single time.. What are good ways to keep it low cal/ high protein while ensuring your sanity ?

Love mayo but need to cut it out and have found using youghurt for some sauces as the base to ne somewhat successfull but fir others it doesn't cut it. Any alternatives? Would kill to get that mayo like tastes and consistency without the calories! Many thanks

I am not someone who lifts everyday or works out extensively. I do work in a warehouse. My general health is OK and I take a multivitamin every morning. I am wondering if it would be OK if I could incorporate a protein powder drink in my daily diet. I am not a really big eater. I usually eat one maybe two meals a day because I have a history of stomach issues. I know I should be eating fresh food daily but right now my life is kind of hectic and I don’t have the time for that. I just figured I’d asked here if it would be OK to incorporate a protein powder drink into my daily diet.

Specifically, I wanted to get one of those big jugs, pick a flavor I like, and go that route.

I can’t find them anywhere! They seemingly don’t exist anymore. And why isn’t anyone talking about it?? Quest pizzas are a game-changer.

Sigh. I guess I’ll have to eat Jets.

I’m getting back into working out and rebuilding my athletic routine, and I couldn’t be more excited! One thing I’ve always struggled with, though, is grocery shopping—especially when it comes to sticking to macro-friendly meals. Does anyone have a good shopping list or tips for Whole Foods Market that could help? I’d love some recommendations!

Basically, can someone tell me what I should make to hit these macros? Like what to eat specifically, I don’t mind if I have to eat the same thing everyday. It’s my first time building muscle and working out. I basically need to be guided if possible.

Thanks in advance.

Just came across some YouTube videos of people using bone broth to cook rice etc in (apparently for the extra protein, nutrition etc) and I'm curious what other ways to people do in cooking to bump up the protein content (e.g. using pulses in a bolognase etc either beef mince).

Many thanks :)

I've never really done this before, not sure if this is the right sub for this but, I'm overweight and want to start improving my self. I've been looking into protein powder and just don't know what to use during my weight loss journey. Don't know which of these to take or when or even how much, im not really looking for shakes as I don't like the consistency and just want something to add to water and drink. Would also like to know if I could just drink the protein drinks instead of eating breakfast and lunch as I usally only eat supper or at night. Any help/information is very welcomed and appreciated.

So I've never been on a bulk before, just finished a cutting season and dropped to about 11% bf and now I want to bulk up. I used to be really fat and I do have an apetite, however now it has gotten much smaller than it used to be.

My TDEE calculator suggests the following:

• 221g Protein
• 115g Fats
• 258g Carbs

This is the 'Moderate Carb' one. For reference I am 26 years old, 195cm tall and weigh 87.5kg.

My diet on a cut was like this:

• Canned tuna + 1 slice of bread or 3-4 eggs + 50-70g greek yogurt
• 2x meals of 60g Oats + 1 whey scoop + 250ml 0% fat milk + 1 banana
• 2x meals of 1 slice of bread + 100-150g chicken breast + random veggies (peas, broccoli, etc..)

This was around 1900 calories according to Chronometer. Now for the bulk my goal should be around 2800-2900 calories.

My question is how to achieve the micronutrients without going overboard on fats from commonly recommended foods like peanut butter, wallnuts, milk, cheese etc.. Also wanted to say that I am not allergic to any foods.

I workout 2-3 times a week currently, looking to ramp that up. I just can't stand drinking shakes in general, especially after a workout. Are there good alternative protein powders that can be dissolved in water, and taste similar to a juice rather than a shake? Are they even effective?

I recently gor a bag of pea protein powder to use in my morning iced coffee. It feels like no matter how long I mix it, it's still grainy and not blended. How do yall use it? Yall with sensitive stomachs, what's your favorite proteon powder for coffee?

So I live in a small town and most everyone lives out of town and farms. I do and the only place we have to eat is a gas station without much healthy food. How can I find a way to eat well?

As an overweight 180cm Male, I need to lose weight and want to gain muscle. After I hit the gym for about 20m of weights I head off to work for a physically active day. CW is 104kg with good underlying muscle mass, tested previously at 46kg SMM.

Currently I am doing a few things right but I need to dial in that diet.

Here's what I have so far:

Breakfast smoothie of 549calories (1/2banana, 200ml milk, 2 protein scoops, ice, coffee, greek yoghurt) with 71g protein.

4 boiled eggs, protein 26g

Any leftover chicken or steak.

Can anybody help round out the meal plan please? Foods that are transportable to work are ideal for what i'm doing, as it works to prevent feeding from local take away shops with their yummy traps.

**EDIT

Thanks for all the input. I did not make it clear but this diet idea is a thought experiment that I wanted to test for a few days, absolutely not planning to make it permanent. 40%30%30% seems reasonable for ongoing results.