If i do not take any protein supplements, is 3 egg whites, 1 per meal too much/little for someone thats 5'7 140 pounds 15% bf-ish?

I believe an egg white contains 3g of protein so if you're eating 6 meals with 3 egg whites, that's only about 54g of protein. I would say definatley not enough if that's your only protein source.

Actually he said only one per meal... 3 egg whites total... if that's the chase it's only 9 grams of protein? You could have a cup of milk and get the same amount of protein... you need a lot more than just 3 egg whites. Unless you are eating other things with protein such as cheese, tuna, chicken, peanut butter, ect. Aim for about 1 gram of protein per pound of body weight... so if you weigh 140 pounds try for 120-140 grams of protein per day. If you want to build muscle at least.

You need ALOT more protein than that. Cnatboy is right on, about 1gram of protein/lb.

yea i have like 2-3 cups of milk a day (1%)

i ocasionally drink soy milk when im thirsty which is i think 7g per serving (VITASOY)

and yea i eat quite a lot of meat

You should be aiming for 1g protein/lb of bw.

yep, 1g of complete protein per lb of lean body mass...
or
1g of protein per pound of total body weight (which usually by the time you remove the grams of incomplete protein from veggies and grains, puts you at the proper 1g /lb of lean mass).

Eat some meat!

just an FYI soy is not a complete protein. focus on lean meat, egg whites, and milk.

Hey mucleboywannabe,

I would like to address the practice of separating the yolks from the egg whites as it is extreemly dangerous to your health and muscle gain results. Since I have several passionate opinions on the subject, I will simply list few facts:

1. whole UNADULTERATED eggs are not only an incredible source of complete protiens but a great source of dietary fats. The idea that saturated fats cause heart disease or make you fat is a flat out myth perpetuated by the processed food manufacturers and big pharma. read The Cholesterol Myths by Uffe Ravenov.

2. also, a healthy egg contains lecithin which is a fat emulsifyer.

3. when you separate saurated fats from the protien source that naturally accompanies it you put your self at risk for vitamin A deficiency. vitamin A and D, both found in eggs, are essential fat soulable vitamins that only only fight disease but are TESTOSTERONE precursors. if you read the old school bodybuilding literature (when men were really men) you will note an abundance of vitamin a nd d rich foods such as whole, raw milk, eggs, and cod liver oil.

4. the qulaity of the egg depends on the quality of the bird. since most eggs today come from factory farms where chickens never see daylight... it is safe to say that the qulaity of the eggs are terrible. chickens are ment to graze on farms where they can overturn cow droppings and eat the grubs and worms found underneith... not GM corn and cheap grains. simply comapare the yolk of a factory egg to a true cage-free organic egg... the former has a sickly pale yellow color while the later has a highly nutritious yolk that is almost floresent orange is color!

5. a free range egg will have a omega 3 to 6 ratio of 1:1 and 1:4 typically while factory eggs will have a ratio as high as 1:30. this poses a problem for anyone eating too many conventional eggs... as too much omega 6 leads to imflamation in our bodies.

essentilly my point is this... if you are looking to gain mass then stop disecting your eggs and eat the yolks... always chooose free range organic. I swallow 4 raw, whole eggs daily and my BF is 9% and my cholesterol is above average.

read Nourishing Traditions by Sally Fallon, Foods That Heal by Dr Bernard Jensesn and, Nutrition and Physical Degeneration by Weston A Price.

Be Well,
Elliott "The Primal Guy"

so basically i should eat the yolk too?

its the best part... in fact dr.mercola on his highly acclaimed
natural health website says that you may even separate the yolk and eat it
ALONE! I dont agree, but its another view to consiter.

You need to look at your cholesterol and your daily fat intake and then decide how many yolks to eat, if any.

I'm glad to see someone else on here doesn't buy all the crap about egg yolks being something to avoid.

I always buy a particular brand of eggs that come from a truely free range farm for rare chickens. The eggs are multi coloured and smaller than regular chickens eggs you buy but they taste fantastic.

Not all free range chickens as free as they are made out to be though, try a few types and see which are from the healthiest hens and then continue to use them

Ways to check for their quality are;
A) The colour of the yolk - It should be a very rich dark yellow/orange
B) A hard shell
C) Strong membranes

You'll notice a huge difference in their taste as well