[Lion Force]

I am looking for a chart comparing the concentrations of the eight or nine essential amino-acids of different protein sources gram to gram of protein.
If I were to eat 30 grams of protein from a bowl of beans with no other protein source would I absorb all the leucine from the beans into my amino acid pool even though I am low in a couple of amino acids or will the amino acids bypass directly into the tiolet upon diamanation of nitrogen?
Lane Norton said in his presentation that one should get 3-4 grams of Leucine at each feeding. It appears that all protein food contain Leucine from 1 gram to over two grams.

[Freak]

Articles : Protein - scroll about halfway down the page.

You need all essential amino acids.

[FronttaBackThickness]

nice article.

[Lion Force]

It appears that along with getting all essential amino-acids I need 35% more protein as well. Plant leucine content to 20 grams of protein is around 1.3grams to 1.6 grams unlike eggs at 1.81 grams to 20 grams of protein or whey at 2.196 grams of leucine to 20 grams of protein. Lane Norton posted a link to his presentation of leucine and protein synthesis where he showed 3-4 grams of leucine in one setting to be a good amount. so that is 46-60 grams of protein. I do mix some eggs and milk in there too. Legumes just seemed so economical. Bread, rice, and cereals are low like 2-4 grams of protein to about 100 calories so not such a great choice. Even if I did complement my bowl of beans with bread or rice I am complementing 15 grams of protein to a cup of beans to 3 grams of protein to a cup of rice or 3 grams of protein to a slice of bread. This would be practical for an athlete who trains several hours a day six days a week burning so many calories that they can get enough protein.

thanks

[Freak]

Why are you going through all that hassle just get some supplement leucine like was recommended, don't hassle with trying to pick out foods.

[Lion Force]

That is the most logical advice I have heard in long time. I do not think I need to eat like a sumo- wrestler to be anabolic. Thanks- alot. I better re-read it. I think He suggested 3-4 g leucine every 6 hours.

[Freak]

Just make sure you are getting enough calories and 1g/lb spread throughout the day. If you want, post your diet and I will look it over.

[Lion Force]

This morining for brekfeast I had 1 bowl (2 cups) of red beans 30 grams of protein and 370 calories, two ounces of peanuts 350 calories and 16 grams of protein, one slice of weat bread 4 grams of protein 95 calories, one 6.5" banana 85 calories, and three cups of coffee.
Lunch: 1 bowl (2 cups) of red beans 30g protein 370 calories, 1 oz peanuts 175 calories and 8g protein, 1 cup fat free cow-milk 90 calories, 9 g protein, 1 serving yogurt 104 calories, 6g protein and 1 banana 85 calories.

Some times I like to mix eggs, beans and cottage cheese in a meal to get my aminos.

After a grueling workout, I have been doing like 12 sets a workout lately, but I was doing 30-40 sets each for a while where I would eat a fruit meal and some BCAAS. I do not think I have been carbohydrage depleted lately.

I will try to keep dinner clean. I guess my adiposity is about 10% of my total weight and I have been slowly been making gains in strength over the last six moths. I am benchpressing 185 lbs five times and have run out of weights. So time for some fifty pound plates I think.

[Freak]

Are you vegetarian? You desperately need some carbs in your diet.

[F-111]

^^^cosign. carbs are your friend, trust me. i didnt start making real gains until i bit the bullet and started annihilating the carbs. of course everyone is different but for me i find it is easy to get the required protein but its the carbs that are tough to get in.

i noticed you eat a lot of peanuts btw, lol. try a weight-gain shake for a boost in total calories.

[Lion Force]

For dinner I had 1.5 cups of cottage cheese, three potatos and some cabbage with a cople pieces of carrotes. I can get more carbs and I can get plenty of calories. Are you suggesting I can make up for not getting the best of protein by eating plenty of carbs? Do cheerios and bagels count? I have been eating a lot of beans and fruit but there are some bagels in my pantry. I was under the impression that by eating plenty of monounsaturated fats I could maintain testosterone, but carbs might be more useful of calories. I am not a vegetarian. I just eat like that a lot. I think that I can not expect to grow muscle fibers when carb depleted. So I will aim to get some more carbohydrates.

[Freak]

Well start eating meat then and yeah 55-60% of your diet should be from complex carbs.