4 BEST Meals And Snacks To Get Enough Daily Protein

[@a.l.alexander3668]

No, I did not click away. Your content is awesome. I am a newly certified personal trainer at the ripe age of 63. I’m excited about the most joyous job I’ve ever had, which is pushing movement instead of medication. I’m also a licensed nurse. But, now I look at myself as a movement coach. Love what you do! Peace AL

[@markmcilyar8282]

Fantastic! So glad you got something from my video!

[@guidotavani8973]

Hey Mark. I need your feedback. I'm 53 and I've been following you over 2 years and I was doing amazing until 8 month's when I sustained a shoulder injury which forbids me to working out. The question I ask you is what can I do? Thanks.

[@photo80sjeff84]

Thanks, sometimes I run out of food ideas 💡. ♥️👍

[@ronniep1376]

Great informative video. I thought I was doing ok around 120 grams of protein. I’m gonna step it up Thanks

[@katzsteel]

Very helpful, as I will unfortunately be a bachelor in the near future.

[@SquatchWatcher]

Learning to cook real wholesome meats is so easy with the infinite # of videos on KZbin. - This guy needs to schedule a colonoscopy with that type of diet 😢

[@Foreigner_2024]

I live in the Philippines, and eat fresh food that my wife prepares from the local palengke. I supplement with whey protein and my totals come to 180 + and I weigh 200 pounds. I eat three or four fried eggs and a half cup cooked oatmeal with milk for breakfast, chicken or fish with a little rice and vegetables and fruit for lunch,, and the same for supper. I drink one protein shake for day on non-workout days and add one after I work out. I am 62 and use the gym twice a week, and walk every day, and swim when the mood strikes me. My goal is to age gracefully and not shrink too fast

[@egobambi6763]

Thank you

[@leesalawitch1386]

Store-made chicken and tuna salad are filled with mayo and chemicals. I'm lazy, too, but can open a can of tuna, add olive oil based mayo, and diced onion. Plus I also work two full time jobs and am watching every penny.

[@Jol-v1p]

Mayo and chemicals! Oh, no....whatever shall we do!

[@markmcilyar8282]

I agree, but most men HATE cooking/meal prep... hence the store bought salad.

[@barrylaite7000]

Great video Mark! Thanks a lot!

[@markmcilyar8282]

U bet

[@drewgrows7765]

Just found the channel and went through a number of video. Noticed you never answer a single question on the videos. I like to read interactions while listening to videos.

[@SilverStrengthFitness]

Agreed

[@markmcilyar8282]

@@SilverStrengthFitness Sorry, I run our Facebook group and answer every question on there! BUT... KZbin makes it impossible to track questions on my videos on this channel. People post question on recent videos AND old videos and I have no way of knowing where to look for the latest questions.

[@JoeSmith-pu9hi]

Thanks

[@kerrykauffman2775]

It's only easy if you have enough money to buy all the meat, protein bars, expensive cereal and protein powder. For poor guys, that's extremely difficult.

[@markmcilyar8282]

Really? What are you buying and eating now? The protein bar is $2. Rice is dirt cheap and the chicken/salmon/beef is only about $15-$20 and it will make 6 servings (that's about $3-$4 per meal)! Cereal is not expensive. Bread and chicken salad are not expensive. You are eating something now... is it free?

[@kerrykauffman2775]

​@@markmcilyar8282 fixed income about $60 per week for food for my elderly mother who lives with me and myself. We eat very little meat due to the cost. I eat the cheapest protein bars I can find. Not everyone has a decent amount of money. Good for you and others that do. That's another reason that I don't try supplements. Amazed that you sound surprised that not all can afford 12 per day per person for food.

[@marpot100]

Hi Mark ..I was using whey protein mixed with milk for a couple of years and found it was starting to make me very loose 😮..so I've recently switched to Collagen and peptides as an alternative which I seem to be tolerating better

[@markmcilyar8282]

Fantastic... I've found every guy responds differently. I stomach can't tolerate creatine.

[@petey2562]

i use protien mixed with water

[@RichardCutler-jq5qf]

I eat greek yogurt with walnuts and fruits about 35gms of protein

[@mhaas281]

How are you figuring out the grams? Are you using a scale and weighing your meat? As for protein bars and shakes I disagree due to the synthetic artificial ingredients, sugars in them. I also intermittent fast and don't eat first meal until around noon. I usually weigh 1 gram of protein per pound of weight or a little more per meal. But only real protein from animal, steak, chicken, turkey, eggs, salmon, lamb.

[@SquatchWatcher]

Agreed, Jacked George Bush seems to eat a lot of ultra-processed foods. But the older I get, the longer it takes to digest meat. Had to add Unflavored Whey protein powder now. More eggs & Unflavored Kefir help too

[@markmcilyar8282]

I figure out the grams by looking at the nutritional labels. Easy. I measure (only 1 time) about how much chicken salad I put on a sandwich and it turns out to be about 1 cup (which is also the serving size on the nutrition label). Same goes with protein powder and bars. Yes... some sugars in them, but a little/modest about of sugar is no big deal. Also... serious bodybuilders take plenty of whey protein powder to help supplement their daily intake.

[@SquatchWatcher]

Jacked George Bush eats nothing but ultra-processed foods morning, noon & night 😂 - He forgot to mention TRT & his favorite peptides. - I do appreciate the video though 👍

[@Studiovette]

Exactly! 😂

[@othalee]

Yep!

[@markmcilyar8282]

Is salmon and rice "ultra-processed?" I don't think chicken salad or tuna salad are "ultra-processed." And I eat it with keto bread (which is processed, but still high in fiber and protein). The cereal is processed, but also high in fiber and protein. Don't make the "perfect" the enemy of the "good".

[@SquatchWatcher]

@markmcilyar8282 The chicken salad & tuna salad he purchases at the grocery store ABSOLUTELY is ultra-processed! Look at the huge paragraph of ingredients. He doesn't make it himself

[@Herc-eles]

I don't eat much nor often as I not only don't trust the "food" available nowadays, I don't like most of it. I don't eat processed food, lollies (sweets/candy), takeaway foods, fried foods, packaged foods or 99% of crap from shops. I pretty much eat meat, and dairy, just like the carnivore thing. I get my meat from a local farmer which is grass fed, grass finished, my butter from another local farmer which is also grass fed, grass finished, big Portobello mushrooms from the local grocer, home grown chilli, cheese from a local, figs from a local farm (NOT sprayed with any chemicals), honey from a local hive and yoghurt from a local farmer. I also use a little salt which I import directly from the Himalayan Mountains (Pink salt, Black salt [Kala Manak] and smoked salt [smoked for 3 days with Apple Wood]). I eat 150g of yoghurt with 2 tablespoons of honey and 2 figs (about 150g) blended together as a smoothie, for breakfast, I don't eat lunch and for dinner I have 1 fat 1" steak about 10" in diameter with a good amount of fat on it with 2 massive Portobello mushrooms (between 6-10" across) with crushed chilli, 30g butter and an average slice of cheese melted on top. I've been eating this "diet" for about 12 months now and went from seriously underweight (68kg) to 84kg. I am pretty active and have just got myself a home gym set (170kg in weights, 4 dumbbells, 1 straight bar, 1 bent bar and a bench) but am struggling to figure out a routine to get ripped. One thing holding me back is... I had a serious accident in May this year and smashed both my feet to smithereens. I spent 6 months in hospital and am still recovering. I was in a wheelchair for 7 months and have been on crutches for about a month now. It's hard to walk and hard to lift weights so I am struggling a bit and it's frustrating because I am developing a belly that I've never had before. I have no idea how many calories I intake per day but I am curious what your thoughts are on my "diet" (for want of a better term) and if it's enough protein to build decent muscle. I also eat a couple of 90-100 gram eggs now and then when I can get them, usually double yolkers. Oh, I am 54 yrs old, if that means anything. Have you got any insight or criticism for me?

[@egobambi6763]

that diet takes you to 7 eatings and a multitude of ingredients (if you read the labels) that I find hard to pronounce (studied latin in high school) or read ( i did take Chemistry in U). I always read every label before I put that food in my mouth and if product has more than 3 -5 whole ingredients, I tend to reject.

[@markmcilyar8282]

You don't have to eat all 7 "eatings". I just did that to give people lots of options for their daily protein intake

[@DJmicaiah]

I was told that I need about 1 g of protein per pound of body weight. I am 230 pounds and I am really struggling trying to meet that but this video helps and I will try that 24 hour challenge to count protein I really hate counting though, lol

[@mhaas281]

Right same here. But I weigh mine on a scale and only eat real protein.

[@rgh622]

Don't forget it's 1g of protein per 1lb of lean body mass. Not your total weight. There's a lot of guys out here carrying 100 lbs of fat that don't need those extra calories when trying to slim down.

[@DJmicaiah]

@@rgh622 how do you calculate lean muscle mass?

[@rgh622]

@@DJmicaiah use a lean body mass calculator online.

[@Jim-mp1nh]

I’ve heard that you want the grams in your ideal goal, body weight, so if you wanna weigh 180 pounds in the future, eat 180 g of protein a day

[@carlshoemaker5590]

lol, I watched this right after several mike mentzer videos that warn against too high of a protein intake, to keep the numbers way lower than i hear most times these days.

[@markmcilyar8282]

You don't need to eat all of that... I was just giving you lots of easy ideas to choose from

[@CarportCarl]

Excellent topic

[@brianellman]

I have to find the right protein powder. tried several kinds they seem to give me gas. like drinking refried beans. Wow. :-)

[@dls95405]

Try mixing cacao powder and vegetable protein powder 50/50 and blend with milk and a banana to sweeten it. Store bought protein powders are full of sugar and chemicals.

[@SquatchWatcher]

Try buying Unflavored powders. A lot fewer processed ingredients. Artificial sweeteners destroy healthy gut bacteria

[@sneakyguy8917]

Try whey protein isolate rather than whey protein concentrate. Also try lactose free milk (even if you're not lactose intolerant). I do OK on that but will get GI issues eating protein bars, I suspect the it's the erythritol in them and other artificial sweeteners.

[@markmcilyar8282]

You might have to experiment.... I can't eat creatine as it messes of my bowels for some crazy reason?

[@bobbymac1319]

Since I have added more protein, I’m putting on body fat even though I’m over 200 lbs?

[@Nigel__]

Sounds like you may be in a caloric surplus. Might need to track your calories for a while. That’s what I’m doing.

[@bobbymac1319]

@ I’m a bit torn, as my strength and muscle size is coming on nicely, but so is my waistline 🥲 I’m useless at working calories…

[@sneakyguy8917]

@@bobbymac1319 I chucked on my old fitbit charge 2 yesterday just to give me a bit of an idea of daily burn. Will wear it for a week then average it out. As for daily eating records..that's a different thing. I guess there are apps out there but I hate phone apps. :)

[@markmcilyar8282]

Great genetics! And LOTS of hard work in the gym. But he has plateaued...

[@martykirby7311]

I agree with most of your workout videos and enjoy watching them but stay away from nutritional videos like this. It's irresponsible and dangerous to recommend this highly processed junk food diet. Stick to whole foods only. If you were to count the ingredients in your daily diet I'm betting it's 150-200 different ingredients. Should be maybe 3-5 ingredients.

[@Nigel__]

Agreed.

[@ca8746]

This. Showed this to my sports dietician and laughs were had.

[@markmcilyar8282]

Rice and salmon are "highly processed junk food?" Tuna salad and chicken salad are junk food? Keto bread is bad for you? Come on.... you can't make the perfect the enemy of the good. I'm giving men practical ideas for how to eat fairly healthy (no perfectly) with high protein and low to moderate carbs.

[@jgreene2669]

Is Ezechiel bread considered Keto bread!

[@markmcilyar8282]

I would say it is mostly keto. :-) It has 5 grams of protein, but it's higher in net carbs than keto

[@majscrap2629]

So, you recommend 200+ g of protein or you will not put on muscle?

[@SquatchWatcher]

0.7 - 1.4 grams per lb of your "ideal bodyweight" is usually what's recommended. - Not everyone can digest so much though

[@markmcilyar8282]

I recommend at least .7 grams of protein per lb of "ideal" bodyweight

[@dominionn09]

Eat a steak or eggs for breakfast and skip the heavy carbs. Your glucose will not be on a roller coaster all day

[@markmcilyar8282]

Most men need some carbs, but I'm also OK with guys that want to try Keto diets

[@dominionn09]

@markmcilyar8282 I eat carbs in the form of fruit and a few veggies. Nothing processed

[@the1basser]

The average lifter needs about .7 grams of protein per what their healthy bodyweight should be to keep or add muscle .

[@Archer-c6m]

Is protein bread not full of carbs?

[@andyhx]

No, it's the exact opposite. Also it's more healthy and positively beneficial to not eat proteins and carbs at the same time. Ideally you should have only proteins (eggs, bacon etc for breakfast, chicken salad for lunch) then maybe some pasta or your carb of choice for dinner. Or maybe eat some wholemeal toast or oats for breakfast, then only meat and proteins for lunch and dinner. Leave at least 4 hours between meals, longer if possible to give your body chance to digest the carbs and protein. Research the Hay diet or food combining for more information. This definitely works if you want to lose weight.

[@markmcilyar8282]

Keto bread has very low "net carbs" which is the important number

[@gixerags750]

What about the HGH replacement transparency ? You never mention that .!😊

[@dls95405]

Quinoa has far more protein than rice and can be used exactly like rice.

[@markmcilyar8282]

great idea

[@geoff9614]

Austin looks a big guy 200lbs how did he get that big on only 90 to 100 grams of protein

[@michaelharrison6547]

Steroids

[@petem9392]

That’s my problem I don’t get enough protein 😢

[@jefflagro4276]

Mark I know you're trying to make this simple, but Ingredients matter to a lot of us these days. Labels matter. There's too much sugar, or added chemicals included in some of these options.

[@markmcilyar8282]

Not really.... I'm fine with some added sugar... but it's very modest. You can't make the perfect the enemy of the good

[@DangerZone-w6y]

ROFL.. I'm a little girl and I take in 150 grams of protein every day.. C'mon Austin,... you're not gonna let a little girl more protein everyday than you.. are you?

[@markmcilyar8282]

LMAO! I'm going to troll Austin with your comment! :-)

[@jmoore3581]

Hey Mark, which weight bands do you use, I would like to get a good set.

[@markmcilyar8282]

they are all about the same... only $25 on amazon

[@bobbymac1319]

How much protein can an average man digest in one sitting?

[@sneakyguy8917]

There are no average men on this channel matey! :)

[@Jonceify]

Have you looked at a carnivore menu/diet yet?

[@mhaas281]

He's eating protein shakes and bars that are packed full of synthetic and artificial ingredients.

[@markmcilyar8282]

Yes.... it's just really tough to follow for most men

[@jakekelemen1350]

the man does a video telling everyone he has afib then he won't do another video to let us know his health status . how are we suppose to trust his advise if he can't be upfront with us. a lot of people want healthier and are looking for mentors they can take advise from. So let us know the status of your afib please

[@markmcilyar8282]

Sorry.... I guess I need to do another video. I had surgery a year ago and feel perfect! My afib was gone and I was jogging about 5 weeks after surger

[@johnanderson781]

v

[@markrose53]

Yeah he sure is scrawny

[@markmcilyar8282]

lmao... you are right... he has great genetics and works out really hard. But... he can't add any muscle now