how to get to 100grams of protein?
Dawn410
Posts: 120 Member
I'm a 5'2 woman. I have been working with a trainer doing HI IT and running to get in shape and build muscle. I know I need to get my protein intake up, but I just can't seem to hit 100grams.
Today: 4 egg whites, protein bar, turkey and swiss sandwich, macadamia nut cookie, 1 piece cheddar cheese, 1 pear, 1 tuna pouch, 2 cups coffee. I.am.stuffed. I made pasta Primavera for dinner and could take a single bite. If I manage to eat a serving of that, I will be at 85 rams for the day. Not sure I will be able to eat that though.
Today: 4 egg whites, protein bar, turkey and swiss sandwich, macadamia nut cookie, 1 piece cheddar cheese, 1 pear, 1 tuna pouch, 2 cups coffee. I.am.stuffed. I made pasta Primavera for dinner and could take a single bite. If I manage to eat a serving of that, I will be at 85 rams for the day. Not sure I will be able to eat that though.
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It's crazy how full I feel, and how few veggies I took in today. I usually eat tons of vegetables, but with so much protein I just can't eat much else.0
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I'm a 5'2 woman. I have been working with a trainer doing HI IT and running to get in shape and build muscle. I know I need to get my protein intake up, but I just can't seem to hit 100grams.
Today: 4 egg whites, protein bar, turkey and swiss sandwich, macadamia nut cookie, 1 piece cheddar cheese, 1 pear, 1 tuna pouch, 2 cups coffee. I.am.stuffed. I made pasta Primavera for dinner and could take a single bite. If I manage to eat a serving of that, I will be at 85 rams for the day. Not sure I will be able to eat that though.
OP how many calories are you consuming daily and whats your training like?
Foods high in protein;- Lean meats; chicken breasts, beef, turkey, TUNA IS GREAT
- Beets, legumes, lentils etc
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Eat 4-5 meals a day and eat a protein every meal and its really easy....need to eat your goal bodyweight in grams of protein0
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mstr4j0525 wrote: »Eat 4-5 meals a day and eat a protein every meal and its really easy....need to eat your goal bodyweight in grams of protein
It's really not as easy as that. You need to get enough calories to build muscle, i.e. eating in a caloric surplus. You also need a program which has a progressive overload.0 -
My goal is a min of 113 grams...typically hit over 120.
Summer smoothies have protein powder but in the winter typically eggs, ham and cheese with a side of ham.
Lots of lean chicken, pork with veggies, lots of seafood, cheese, greek yogurt.
ETA: my diary is open to the public so feel free to check...0 -
OP, what's your calorie goal? I usually get over 100 within my first 1200 calories of the day. Often I go up to 150 (which is really not necessary), but if you want to take a look at my diary feel free.0
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I don't understand people who can't eat enough protein nearly as much as I don't understand people who can't eat enough food.... I have no issues with either
Pre plan your meals, starting with the protein. Divide your protein evenly amongst your meals to start, just to make it easier.
Lean meat and seafood, eggs/whites, protein powder, dairy (we can get high protein yoghurt and cheese here). Choose carbs with protein (beans, Quinoa etc over rice), and look for foods with higher protein - we can get high protein pasta which may help you.
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Breakfast: 160 grams egg whites, 1 whole egg, and veggies… make into an omelet. Serve with bacon and fresh fruit
Morning snack: Greek yogurt with berries
Lunch: 5-6 oz chicken breast, sweet potato, green beans
Afternoon snack: 1 oz cheddar cheese and multigrain crackers
Dinner: 5-6 oz salmon, brown rice, asparagus
Late night snack: Beef jerky or Slim Jim0 -
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mmm, um bill, are you a 5'2 31 year old woman?0
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BILLBRYTAN wrote: »I use 4 scoops of good protein powder on my breakfast cereal for 130 grams of protein in the morning. I then fast for 20 hours and repeat the same thing the next day. I am losing weight and building muscle while eating 2500 calories per day at age 62 and 150 pounds. I never had acne as a teenager but I have it now because my testosterone and growth hormone have received a tremendous boost. When people see me in the gym they ask if i am "juicing" (using anabolic steroids) because it is impossible to gain muscle without eating numerous small meals.
Age 62 is perhaps the healthiest year of my life because I refuse to follow the crowd and follow my own research. I have been obese all of my life because I listened to the experts but I am now 20 pounds less than when I graduated high school. Do not listen to me or anyone else; use the internet to its fullest and transform yourself beyond belief.
Because there's no bad info on the internet. <nods>0 -
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BILLBRYTAN wrote: »It is easy to sift out bad info on the internet merely by looking at the source of the research papers and then seeing if the same research is duplicated anywhere else. REAL SCIENCE IS REPEATABLE, regardless of whether one is male or female.
wat?0 -
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Whenever I have trouble hitting my protein goal, I'll have a serving of greek yogurt mixed with protein powder and hit 40g of protein with that simple snack.0
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BILLBRYTAN wrote: »
um bill? you all there?0 -
Check out my diary, I usually get 100-140 grams per day0
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Protein is a hard one for me too since I'd prefer to eat veggies over meat (just a personal preference). I've been adding a lot of eggs (mostly whole) into my diet as well as beans and I'm getting into plain Greek yogurt. I use Greek yogurt on bean/chicken/veggie wraps instead of sour cream or I'll top it with whatever fruit I want and some pecans. I bet you could even use a Tbs or so on your sandwiches instead of mayo/mustard. Since I've been eating the greek yogurt, I've seen my protein go way up. You can also buy grilled precooked chicken (frozen) if conveniece would help.
I'm still looking into Protein powder, I'm just not sure I want to shell out the money for something I may not even use.
You may also want to consider making your lunch your 'big meal' and then if you get stuffed, all you have for later on is a lighter meal.0 -
Have you tried protein fluff or protein pudding?
http://www.leangains.com/2010/09/high-protein-recipes-and-jack3d-review.html
Be sure to use casein protein for the fluffiest fluff.
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OP how many calories are you consuming daily and whats your training like?
Foods high in protein;- Lean meats; chicken breasts, beef, turkey, TUNA IS GREAT
- Beets, legumes, lentils etc
I'm taking I'm about 1200-1500 calories per day.
My training is an hour with my personal trainer Tuesday and Thursday mornings, and hour on my own doing a similar workout on Saturday mornings, and I run 2- 3 miles 5 days a week.
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mstr4j0525 wrote: »Eat 4-5 meals a day and eat a protein every meal and its really easy....need to eat your goal bodyweight in grams of protein
I get so full on all that protein.0 -
arditarose wrote: »OP, what's your calorie goal? I usually get over 100 within my first 1200 calories of the day. Often I go up to 150 (which is really not necessary), but if you want to take a look at my diary feel free.
1200-1500, and I feel stuffed every day
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arditarose wrote: »OP, what's your calorie goal? I usually get over 100 within my first 1200 calories of the day. Often I go up to 150 (which is really not necessary), but if you want to take a look at my diary feel free.
1200-1500, and I feel stuffed every day
So why were you not so stuffed before you started eating less? It's not like you're eating THAT much more protein if you're still under 100 grams, right?0 -
100 g is about a pound of lean meat.
Also for the record, not gonna build much muscle while you're in a deficit, even with this amount of protein.0 -
arditarose wrote: »arditarose wrote: »OP, what's your calorie goal? I usually get over 100 within my first 1200 calories of the day. Often I go up to 150 (which is really not necessary), but if you want to take a look at my diary feel free.
1200-1500, and I feel stuffed every day
So why were you not so stuffed before you started eating less? It's not like you're eating THAT much more protein if you're still under 100 grams, right?
Because I was not eating right at all. I tried to starve in the morning and ended up bingeing on cookies, cheetos, etc. in the afternoon. Breakfast would be a banana, lunch would be a bread-heavy cafe sandwich with chips and chocolate for dessert, snack of a bag a of cookies and a bag of chips, maybe a coke too, dinner was chicken tenders and a salad, or a bowl of cereal. Terrible, and not filling like protein.0 -
And all that sugar left me hungrier and hungrier.0
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FoxyLifter wrote: »Have you tried protein fluff or protein pudding?
http://www.leangains.com/2010/09/high-protein-recipes-and-jack3d-review.html
Be sure to use casein protein for the fluffiest fluff.
That fluff looks yummy, I might try some tomorrow. Thanks!0 -
arditarose wrote: »arditarose wrote: »OP, what's your calorie goal? I usually get over 100 within my first 1200 calories of the day. Often I go up to 150 (which is really not necessary), but if you want to take a look at my diary feel free.
1200-1500, and I feel stuffed every day
So why were you not so stuffed before you started eating less? It's not like you're eating THAT much more protein if you're still under 100 grams, right?
Because I was not eating right at all. I tried to starve in the morning and ended up bingeing on cookies, cheetos, etc. in the afternoon. Breakfast would be a banana, lunch would be a bread-heavy cafe sandwich with chips and chocolate for dessert, snack of a bag a of cookies and a bag of chips, maybe a coke too, dinner was chicken tenders and a salad, or a bowl of cereal. Terrible, and not filling like protein.
Okay. I just can't understand because I'm 130 lbs and still hungry on my maintenance calories of 1800, and 150 grams of protein haha.0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »OP, what's your calorie goal? I usually get over 100 within my first 1200 calories of the day. Often I go up to 150 (which is really not necessary), but if you want to take a look at my diary feel free.
1200-1500, and I feel stuffed every day
So why were you not so stuffed before you started eating less? It's not like you're eating THAT much more protein if you're still under 100 grams, right?
Because I was not eating right at all. I tried to starve in the morning and ended up bingeing on cookies, cheetos, etc. in the afternoon. Breakfast would be a banana, lunch would be a bread-heavy cafe sandwich with chips and chocolate for dessert, snack of a bag a of cookies and a bag of chips, maybe a coke too, dinner was chicken tenders and a salad, or a bowl of cereal. Terrible, and not filling like protein.
Okay. I just can't understand because I'm 130 lbs and still hungry on my maintenance calories of 1800, and 150 grams of protein haha.
Your body probably uses a lot more calories than mine to maintain those killer abs! I'm still at the beginning of my journey, so my base calories are lower.
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