I had sort of a vegan nutritional meltdown last week and had to revamp my daily intake, but I'm still now where I need to be in terms of my protein intake. I don't typically calory count because I don't have an issue with weight, but to show a friend my daily diet, I decided to itemize my typical daily intake and calculate the calories in a spreadsheet. It was roughly 2500 a day, and I am still losing about 1-2 pounds a month. I am 42 years old, 5' 11" and now weigh 172 lbs.
However, for the last few months I have been a bit frustrated with not being able to build more mass in my chest, and I just keep getting leaner and leaner, and I'm sure my body fat is below 9% by now (it was below 9% 3 months ago). And I have been pushing it pretty hard in the gym when I work my chest. I am not complaining mind you...I feel and look great, and I have absolutely no intention in "bulking" up. I prefer the more lean and natural look....so I am really talking about just a few more inches of added muscle mass. My last measurement was 2 months ago and my chest was 40 inches...can't seem to get past that. I would like to be about 42 or 43. Side note: I'm not just working my chest, but I work my entire body throughout the week, chest 1-2 times a week.
Anyway, I decided calculate the grams of protein within my daily intake spreadsheet...and holy crap! I was intaking only 100g of protein! Good grief! No wonder. I am not even sure how I have been functioning, except that my body must be operating very efficiently.
So I started to re-tool my diet a few days ago. I have been searching for food that has a high protein to calorie ratio, which I am finding to be somewhat challenging. I can eat a lot of tofu, tempe, soy milk, nuts, etc thoughout the day, but the calories just keep piling up and the protein does not increase proportionately. The only way I can fix this without eating like a horse all day long or intaking 4000 calories day, is to take supplements. That is just my perception of course....I must be missing something. I researched Vegan protein supplements, and both soy and hemp still come up with high protein to calorie ratios, with some others thrown in there as well. So I increased my soy powder intake by 2X, and then added a hemp/pea/rice based protein power as well...basicallly I am drinking three protein powerder/soy milk shakes a day! But the increase put me up to 156g of protein. Still not where I need to be, but better.
Any other suggestions? How can I remedy this?
Here is a spreadsheet so you can see my calculations. This is just my typical daily diet. Any help would be greatly appreciated.http://www.box.net/shared/dtx6ynjnps