Ok I heard to put on muscle mass, you must eat 1 x your body weight in protein. I weigh approximately 175 pounds. Does anyone have any suggestions getting a 175 grams of protein with 4 or 5 meals, but without
protein shakes.

Also if I take in 175 grams of protein 5 days a week, will that make me fatter even if it's lean protein. All I really want to do is gain a little bit of muscle mass. I don't want to gain a ton. And I don't want to gain fat in my face or my body. I'm just trying to put on a little bit of mass. However, all research says to eat 1 x your body weight in protein.

Please help.

I find it almost impossible to intake 1GP/LB/BW and not go shopping 3-4 times a week. It's hard for us college students because we live on campus and have these small fridges in our dorm rooms. I live off of tuna, subway sandwhiches, protien shakes & bars.

My roomies girlfriend works in the cafeteria and she's nice enough to go into work early 2 days a week and cook fish for me which I buy at the store. I'm always opening a can of tuna in the middle of classes as everyone just looks at me like I'm crazy. Raw tuna, who eats that anyway!? - It tastes so plain.

But, protien shakes can be supplimented by protien bars. The shakes I get ar 20GP per scoop and the bars are 30GP each. A little over $2 per bar.

Well, I agree its pretty tough to get your body weight in grams of protein per day. I have been calculating just about everything I eat (down to the butter on the bread) for the last couple months, and I dont get anywhere near my needed 170 grams per day. I even drink 2 protein shakes per day.

My suggestion is to just try to eat little snacks here and there throughout the day of things that are real high protein- like tuna or cottage cheese.

The protein bars would be great (at 30g per), but I cant stand them. I bought about 5 a couple weeks ago, and still havent eaten a full bar yet. They suck.

I did read on another site about a homemade recipe of protein bars with Peanut Butter, Honey, Oatmeal and protein powder that I am going to try to make this weekend, so we'll see how that goes.

I hate protein bars. They do taste like crap and you tend to get a lot more carbs with them then with a drink anyway. Although the guy that started me out training once said to me about the taste of protein drinks and such "Hey, I'd eat a rotten shoe if it made my muscles grow" A bit of an overstatement but I think you get the point. The trick is to eat a lot and eat things high in protein. Peanut butter, nuts, eggs, bacon, beef, chicken, fish, beans, cottage cheese, and milk. Figure you're drinking 4 or 5 glasses of milk a day, eating some cottage cheese, a grilled chicken breast or two, some nuts, maybe a peanut butter sandwich along with other foods and then protein bars or drinks on top of that. We're talking some major protein here. What if you're too busy to cook or on the run? Stop by a fast food joint and pick up a chicken sandwich and some water. It's not that hard to get the protein you need if you know what to eat and stick with drinking milk which is high in protein or water, stay off the soda.

I miss milk so much. It makes my face break out so bad, I haven't had it for 3 years. :-(

Getting enough protein is actually pretty easy, but you will probably have to sacrifice some of the carbs you are used to in order to stay in the same caloric range (since your overall calories will determine if you gain fat, not necessarily *what* you eat). Tuna is still my all time favorite if only for convenience, but it is also quality, lean protein - 37g in a 6oz. can. However eating protein will not make you put on muscle mass. Getting enough protein and resistance training will.

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Keep your body lean, your blood clean and your mind sharp. -Rollins