Archives - December, 2009



28 Dec 09

Protein is the what your body needs to grow muscles. Without the right amount of protein your body will cannibalize your muscle tissue for a energy source.

I realized eating a big steak for dinner wasn’t enough protein in a day to maximize my muscle growth from the workouts I am doing. My body seems stuck in a rut.

I read in a article published in a Max Muscle magazine that for my body weight of 200lbs I need 160 grams or protein a day or if I split that into 4 meals 40 grams a meal, 5 meals 32 grams a meal. My concern was where to get that amount of protein from without having to eat 5 steaks a day. So today I Google protein sources and it came up with this chart.

The Protein Content of Common Foods

The best way to get the protein your body needs is from food.  Once you have determined how much protein your body needs, it’s time to determine the best food sources. 

Plant-Based Sources

Protein Content (g)

Tempeh (4 oz.)

17-21

Tofu, firm (½ cup)

10

Soy milk, plain (8 oz.)

10

Soybeans, black, cooked (½  cup)

14

Soybeans, green, cooked (½  cup)

11

Peanut butter, chunky (2 TBSP)

8

Kidney beans, cooked (½  cup)

8

Black beans, cooked (½ cup)

8

Chick-peas, cooked (½ cup)

8

Hummus (¼ cup)

5

Refried beans, cooked (½ cup)

8

Pinto beans, cooked (½ cup)

7

Lima beans, cooked (½ cup)

5

Peanuts (½ cup)

19

Almonds (½ cup)

15

Pine Nuts (½ cup)

15

Cashews (½ cup)

10

Sunflower Seeds (½ cup)

13

Walnuts (½ cup)

10

Flax Seeds, ground (2 TBSP)

4

Wheat Germ (2 TBSP)

4

Whole Wheat bread (1 oz. Slice)

3

Oatmeal, instant, cooked (1 cup)

6

Broccoli (1 cup)

5

Corn (1 cup)

5

Rice, white (1 cup)

2.5

Rice, brown (1 cup)

4.5

Pasta, cooked (1 cup)

6.5

 

Animal-Based Sources

Protein Content (g)

Chicken, boneless, cooked (3 oz.)

27

Turkey, roasted (3 oz.)

25

Ground Turkey, cooked (3 oz.)

23

Roast Beef, lean, cooked (3 oz.)

24

Ground Beef, lean, cooked (3 oz.)

24

Beef Sirloin, cooked (3 oz.)

24

Pork, roast, trimmed (3 oz.)

25

Ham, cooked (3 oz.)

21

Tuna, canned in water (3 oz.)

23

Tuna, fresh, cooked (3 oz.)

26

Yogurt, low-fat, plain (8 oz.)

12

Frozen Yogurt (½ cup)

2.5

Milk (8 oz.)

8

Cheese (1 oz.)

7

Cream Cheese (2 TBSP)

4

Egg (1 medium)

6

Egg White (1)

3.5

Egg Substitute (¼ cup)

6

Cottage Cheese ( ½ cup)

14

Cod, cooked (3 oz.)

20

Salmon (3 oz.)

22

Shrimp, boiled (3 oz.)

21

Lobster, baked or broiled (3 oz.)

17

Ice Milk, soft-serve (1 cup)

10

Sources:  Health Canada, Nutrient Value of Some Common Foods (1999);  Tufts University School of Medicine; Harvard University; USDA National Nutrient Data Bank


Filed under: blackberry,Blog Post,Natural Bodybuilding

Trackback Uri






23 Dec 09

This holiday season has been bad for my workouts and we won’t go into my diet. I have not trained regularly or hard in weeks. My Blog show my slackness because I usually update this Blog while doing cardio after my weight training.

I will use this time to reflect and rest my body and joints. My knees and forearms have been sore for over 3 months now. I must have ripped something in my forearms and its hard for me to grip things or hold on to the dumbbells. My knees are stressed from the heavy weights I use or old age. My training has to be adjusted for my continued progress without injuring myself anymore. I don’t see myself progressing in my endeavor.

I think for the next week I will do a new workout routine. The exercises are broken up into groups and done without rest between sets. I will do one set of the first exercise in the group then moving immediately to the next exercise in that group. I will do 3 sets of each exercise in each group. The whole workout should not go beyond 45 minutes or I am moving to slow between exercises. I will do this workout until the beginning of January and evaluate my progress and my body before training heavy again. I also will be drastically changing my diet in the new year so to lose my holiday fat.

Extended PHA training

Group 1
Leg press, seated dumbbell press, crunches, pull downs

Group 2
Curls, leg lifts, press downs, seated calf presses

Group 3
Leg extensions, cable rows, leg curls, peck dec

Group 4
Incline dumbbell presses, calf raises, dumbbell shrugs, hyper extensions


Filed under: Natural Bodybuilding,Workouts

Trackback Uri




Get Adobe Flash player