And im sure theres others that disagree, and where not talking about low/high consumption as you stated, but high/evenhigher intake.

Wow! You blew my lil box thinking wide apart. thank you. I will add the cottage cheese and look for soem of them pumpkin seeds. I am lifting baby! I like it too. I am doing 12 reps right now, but after sept i will get it down to the 8 and heavy.

If i were to add a shake- what brand would you recommend?

the bars do suck, and they do not feel "whole" in my mouth, they feel chemically enhanced- I'm not a big fan of that crap- you have probably gathered.

I am learning so much, and getting so much better. Performance is not enough- BUT MINE IS EVEN GETTING BETTER!! BRING IT! see what lifting weights is doing to me!!!! grrrrrrr heheheheee
FF

As far as protein shakes, it depends on if you want something primarily for the taste or for less fillers.

If you wanted something just a straight flavorless whey that you could add to oatmeal or cottage cheese, you can always get Bio Plex, Jay Robb flavorless or Optimum Nutrition has a flavorless that's not expensive. There are a few other brands but that should get you by.

Taste wise-I really really like Prolab's Lean Mass Complex cinamon oatmeal flavor. BSN's Strawberry Syntha-6 is absolutely wonderful. MRMs Whey Pumped chocolate flavor. MyoGenix's MyoLean,

Honorable mention-
Biochem Greens&Whey
CytoSport Cyto Gainer
IronTek Essential Natural chocolate
Optimum Nutrition
Isopure

Actually, I agree with matt182.

If you're at 193 lbs and an athlete or bodybuilder ( not on steroids ) trying to add muscle, most of the studies in the past 20 years or so have pegged the optimal consumption somewhere around 0.8 grams of protein per pound of bodyweight per day if you're trying to add muscle. As a result, this is also the general guideline amount that has been endorsed by the American College of Sports Medicine in a Joint Position Statement with the American Dietetic Association and Dietitians of Canada. This would put you at or about 150 grams of protein a day - almost all of which can be obtained from food without need of shakes. Just try and consume these 150 grams over the course of 5-8 meals per day ( if you can ) - and if you can swing it - try to consume ' complete proteins ' at each meal.

So, if you go up to 1 gram of protein per pound of bodyweight, this is likely more than enough to meet your any of your needs IMO.

I wasn't giving a number. I was just stating that there are studies that show higher consumptions of protein have shown different results physiologically. I think .8 to 1 gram of protien per pound of bw is fine, but that wasn't the point of my post.

.8 to 1 gm of protein per kg was the guideline they were referring to, I believe.

As I understand it, the "official" guidelines from all the major associations is .8-1.0 gm per Kg for the average healthy adult, and up to 1.5 g per Kg for athletes.

I'm sure it's out there, and I'm not disputing it b/c I know there is almost always evidence to support more than one point of view. It's just the "1 g per lb" always seems to somehow (directly or indirectly) tie back to the supplement companies (who have obvious reasons for pushing a recommendation higher than all the associations).

I got the point of your post Evo. I was thinking it to be unreasonable to add more protein and you revealed my "itty bitty" thinking. thx fer that.

Actually, the 1 gram is on a ' per pound ' of bodyweight basis.

According to the American College of Sports Medicine the suggested protein intake of grams per day for ' experienced male bodybuilders and strength athletes ' is 1.6 to 1.7 g/kg bodyweight.

Conversion to ' lbs ' is 2.2 lbs / kg. So, 1.6 to 1.7 g/kg bodyweight works out to about .73 - .77 g/lb. bodyweight.

This ( 73 - .77 ) simply ' rounds up ' 0.8 grams of protein per pound of bodyweight.

Ah, thanks.

So,the ACSM does not recommend 1gm per pound (and up), but .8 max for an athlete? or is that minimum and it goes up from there?

Well, the FDA may be a bunch of idiots, but the ACSM sure isn't. lol

Try to take in some type of protein with your snacks. Penuts, milk, jerky, peanutbutter.... That will up your intake some. Also do you work out? If so mix up a protein shake and that will put you over the top

I have added cottage cheese over the last few days 2 times per day. It is good with lots of pepper.

hahaha! I might break a sweat every once in awhile. No steroids.

More portable protein ideas? The LV list is pretty much all "have to be cooked" things.

Also, on milk- Whole, Vitamin D, 2%, Goats Milk? What is best?

breast milk is not a funny answer! ahhaahahahahhaaaa

I think the more important equation is this: just ensure yourself that your getting at least .8 to 1.5 (at least somewhere in there) of protein; however, with this in mind, the more important elements are the total circumference of the diet nutrients, rather than just the over rated and over hyped protein. Just one essential organ not getting what it needs, will hamper progress, and you can take all the protein you want, its not gonna help ya. The body works as a machine and together as one unit, and protein is just one important element among many other important elements the body needs. Its a small peice in the larger pie.

Jackie, just make a decision, and forget the debate on how much. Making a decision on what to do in your question, is what you need. Protein is NOT the muscle breaker nor muscle maker when considering OVERALL circumference of what the body needs, its just a play enumerator. IF it were, lets remove steroids, and we would have a different (what they call) professional body building competition set. Its difficult growing muscle naturally or to develop more muscle, and whats more important is the overall circumference of nutrients and calories.

Good luck to you Jackie.

I think shes was refering simply to protein and thats been pretty much answered

Except every Pro IFBB bodybuilder, every amateur bodybuilder over 100kg lean, every competitive powerlifter, every strongman.

If I ate 140g of protein a day I would starve and my body would eat itself.