how to get to 100grams of protein?
Replies
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from your post:
I'm 5'7", male, a distance runner, and for 1350 calories base intake my protein target is 84g -- which goes up depending on daily activity level. I don't do TDEE as week to week my training varies.
I'll have to ask you again what part of this do you not understand?
I indicated I don't do TDEE.
Therefore I plan my deficit intake on base + activity. Today my protein goal is in fact 84g because I'm stuck indoors the entire day, a rarity.
My protein goal is 35% and I find that a stretch to fill at times of high activity.
At base that's 84g. My activity level will dictate where that goes. Is that too hard for you to comprehend?
If I go for a 25km training run, the base amount plus activity adjustment will result in more than double the protein target. Looking at my last 16km run my protein target for that day was 191g. Looking at the OP's activity level it appears as if her protein target may be high.
I've no problem with eating too much protein, although it seems that many here dispense protein advice based on their own anecdotal evidence. I'm not doing that, I'm just noting what works for me and the OP's goal seems high based on my, quite different, expereince.
Flog protein all you want. More than you need won't hurt but it's a waste of money. At least it can be tasty, especially barbecued.
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stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
does this program have you doing compound movements = barbell chest press, barbell squats, deadlift, overhead press, etc?
if you are new to lifting you might get some newbie gains, but not sure if you would on the program that your PT has you on...0 -
stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
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from your post:
I'm 5'7", male, a distance runner, and for 1350 calories base intake my protein target is 84g -- which goes up depending on daily activity level. I don't do TDEE as week to week my training varies.
I'll have to ask you again what part of this do you not understand?
I indicated I don't do TDEE.
Therefore I plan my deficit intake on base + activity. Today my protein goal is in fact 84g because I'm stuck indoors the entire day, a rarity.
My protein goal is 35% and I find that a stretch to fill at times of high activity.
At base that's 84g. My activity level will dictate where that goes. Is that too hard for you to comprehend?
If I go for a 25km training run, the base amount plus activity adjustment will result in more than double the protein target. Looking at my last 16km run my protein target for that day was 191g. Looking at the OP's activity level it appears as if her protein target may be high.
I've no problem with eating too much protein, although it seems that many here dispense protein advice based on their own anecdotal evidence. I'm not doing that, I'm just noting what works for me and the OP's goal seems high based on my, quite different, expereince.
Flog protein all you want. More than you need won't hurt but it's a waste of money. At least it can be tasty, especially barbecued.
you are not building muscle on 1350 calories a day.
It does not matter if 100% of your calories come from protein, you are not building muscle on that low of an intake.
ETA - unless you are saying you eat more based on activity ..but even if you eat 1000 extra calories to account for 1000 burned your net would still be 1350…
so what you are saying is not making sense.0 -
arditarose wrote: »Your protein goal is based on your weight/LBM.
Exactly right. And numerous studies show elite athletes performing well on 0.65 - 0.85g / pound of LBM.
Calculate the OP's approximate LBM and tell us what figure you come out with matching that range, or are you stuck on 1g/pound LBM too?0 -
arditarose wrote: »stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
well if she is new to lifting she might get newbie gains….but not sure...0 -
arditarose wrote: »stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
How will I losethe fat with a surplus? And if I don't lose the fat, any muscle I build will never show through.
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arditarose wrote: »stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
How will I losethe fat with a surplus? And if I don't lose the fat, any muscle I build will never show through.
This is what we are saying. You have to pick a goal. You lose fat and SAVE muscle by lifting in a deficit, so the muscle shows. If you want to work on building mass someday you can eat at a surplus, and then cut...or try a body recomp.0 -
arditarose wrote: »stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
How will I losethe fat with a surplus? And if I don't lose the fat, any muscle I build will never show through.
no, you will gain fat and muscle on a surplus.
It is way to soon for you to think about a surplus…focus on cutting your body fat down to an acceptable number for you and then work about a recomp/bulk.0 -
arditarose wrote: »stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
well if she is new to lifting she might get newbie gains….but not sure...
Yeah, depending on the program...and her protein.
Also, OP, how much do you weigh?0 -
Look, weight lifting doesn't change much whether you're losing weight or building muscle. You lift while cutting to prevent muscle loss. You lift while bulking to build muscle. Lifting is constant.0
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from your post:
I'm 5'7", male, a distance runner, and for 1350 calories base intake my protein target is 84g -- which goes up depending on daily activity level. I don't do TDEE as week to week my training varies.
I'll have to ask you again what part of this do you not understand?
I indicated I don't do TDEE.
Therefore I plan my deficit intake on base + activity. Today my protein goal is in fact 84g because I'm stuck indoors the entire day, a rarity.
My protein goal is 35% and I find that a stretch to fill at times of high activity.
At base that's 84g. My activity level will dictate where that goes. Is that too hard for you to comprehend?
If I go for a 25km training run, the base amount plus activity adjustment will result in more than double the protein target. Looking at my last 16km run my protein target for that day was 191g. Looking at the OP's activity level it appears as if her protein target may be high.
I've no problem with eating too much protein, although it seems that many here dispense protein advice based on their own anecdotal evidence. I'm not doing that, I'm just noting what works for me and the OP's goal seems high based on my, quite different, expereince.
Flog protein all you want. More than you need won't hurt but it's a waste of money. At least it can be tasty, especially barbecued.
The math doesn't check out. Your protein goal should be 118 if you are truly set at that level. You are set at MFP's default of 20%.0 -
arditarose wrote: »arditarose wrote: »stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
well if she is new to lifting she might get newbie gains….but not sure...
Yeah, depending on the program...and her protein.
Also, OP, how much do you weigh?
I weigh 1400 -
arditarose wrote: »arditarose wrote: »stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
well if she is new to lifting she might get newbie gains….but not sure...
Yeah, depending on the program...and her protein.
Also, OP, how much do you weigh?
I weigh 140
Yeah, so 100-112 grams. Lift/weight train save muscle. Eat at a deficit to lose fat. If you get newbie gains, congrats.0 -
arditarose wrote: »arditarose wrote: »stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
well if she is new to lifting she might get newbie gains….but not sure...
Yeah, depending on the program...and her protein.
Also, OP, how much do you weigh?
I weigh 140
Yeah, so 100-112 grams. Lift/weight train save muscle. Eat at a deficit to lose fat. If you get newbie gains, congrats.0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »stevencloser wrote: »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.
I'm not expecting to look like a bodybuilder anytime soon. I need a deficit to burn the 26 pounds of fat i need to loose. Once the fat is gone, I can focus more on building. Right now the biggest goals are to loose fat and and build at least a modest amount of muscle. Seriously, right now, my curls are 10 lbs
you are probably not going to lose fat and build muscle..
are you doing any kind of heavy lifting program along with your dieting?
I am working with a personal trainer. We do 2 hour long intense workouts, he focuses on building my muscles while keeping my heart rate up. He works me hard until I can't go anymore, then does one more set. I am seeing results already, slow and steady. I don't guess it would be called a heavy lifting program, because I can't lift heavy weights, but we definitely push my body's limits. I also work out and additional day on my own and run 1-3 miles a day, most days.
It doesn't matter. He is saying that what is needed for muscle building is a calorie surplus and heavy lifting.
well if she is new to lifting she might get newbie gains….but not sure...
Yeah, depending on the program...and her protein.
Also, OP, how much do you weigh?
I weigh 140
Yeah, so 100-112 grams. Lift/weight train save muscle. Eat at a deficit to lose fat. If you get newbie gains, congrats.
Which I know the thread isn't even about that haha. It got derailed. But like I said. You can look at my diary for protein ideas. I'm a bit crazy on the greek yogurt.0 -
OP, if you drink coffee, the protein iced coffee can be good, if you find a good protein powder. This would be an easy way to add 25+ grams of protein to your day. I'll even blend my coffee with protein powder, ice, baby spinach (don't taste it and the serving I use adds 2 g protein and lots of nutrients), and sometimes add cocoa powder and sweetener depending on how my tastes run that day.
I'll second or whatever the Greek yogurt. I like 2% or full fat because it is more versatile to me, but fat free is okay if you need to save calories. You can use it to replace sour cream, make salad dressings, etc. It's usually 20-25 grams per cup, so if you use 2T here and 1/4 C there, you could add a good amount of protein fairly easily.
Another idea would be to add just a bit more meat to your sandwiches and meals. If you usually have 2 oz turkey on your sandwich, make it three. Reevaluate your bread choice, too. The whole wheat pita bread I use has 3 g protein per pocket at 75 calories each. Sometimes it's the little changes that make it easier.0 -
AnthonyThrashD_ wrote: »gah, this thread is making me want an ice coffee protein shake
I just had one, two scoops
I love these posts, I learn allot such as weight/LBM0 -
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.
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stevencloser wrote: »Are you weighing 105 pounds?
Do you think I could be? No, given what I'd related earlier, of course not. I'm 187# down from 255 last September
I pointed out that my protein intake and the OP's are essentially the same despite a vast difference in body size and make up even as we are both in active training programs. That does not compute.
I know I am getting enough protein. The question worth asking is whether her goal is set too high (with the added implication borne out by her experience that the consumption goal is difficult to achieve).
Few seem to ask that sort of question here.
Then why are you eating so little protein that your own link says would be appropriate for a 105 pound person?0 -
from your post:
I'm 5'7", male, a distance runner, and for 1350 calories base intake my protein target is 84g -- which goes up depending on daily activity level. I don't do TDEE as week to week my training varies.
I'll have to ask you again what part of this do you not understand?
I indicated I don't do TDEE.
Therefore I plan my deficit intake on base + activity. Today my protein goal is in fact 84g because I'm stuck indoors the entire day, a rarity.
My protein goal is 35% and I find that a stretch to fill at times of high activity.
At base that's 84g. My activity level will dictate where that goes. Is that too hard for you to comprehend?
If I go for a 25km training run, the base amount plus activity adjustment will result in more than double the protein target. Looking at my last 16km run my protein target for that day was 191g. Looking at the OP's activity level it appears as if her protein target may be high.
I've no problem with eating too much protein, although it seems that many here dispense protein advice based on their own anecdotal evidence. I'm not doing that, I'm just noting what works for me and the OP's goal seems high based on my, quite different, expereince.
Flog protein all you want. More than you need won't hurt but it's a waste of money. At least it can be tasty, especially barbecued.
Wait wait wait. You're eating more protein than most bodybuilders when you go out... running. And eat less than a tiny woman should eat when you stay at home. Also your net calories are lower than a woman should eat.
But "you have no problem retaining/building muscle"? With no resistance training whatsoever?0
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