Protein question..

FaerieCae

Hi everyone, Im having a few issues the past few weeks losing any weight. I've started heavy lifting 2-3 times a week about 4-6 weeks ago, with 10 mins of cardio before and after, and I usually do another 2 sessions at home with fitnessblender.com/RI30/yoga/30ds. Im realising its probably my macros I'm having the most issues with - too many carbs, not enough protein, I find it really hard to add protein even though I'm eating eggs, tuna, PB, greek yoghurt etc....I'm eating about 60g/day., according to some places I should be going for 150g...but I don't see how without protein powder. Does 150 g seem high to anyone else or is that a pretty standard amount?

I've seen progress in my definition in my arms and legs but not so much in the mid section, Do I just need to give it more time? Im 5'4, eating 1700 (tdee - 20%). My diary isn't super clean, especially this weekend as I was away. Anyway, heres a pic to show what I'm talkin about....scuse the stretchies...

SkepticallyFit

If you can't do it without protein powder, then use protein powder. You don't have to limit yourself to shakes. Just do a search for recipes that use protein powder and be amazed at what you can make.

FaerieCae

Cant afford protein powder.

Warchortle

Protein powder is cheaper than eggs per gram of protein...

Take your weight subtract your fat to get your LBM. Consume .6 - 1g of protein per LBM.

ZenBJR

Protein powder lasts a long time. A 5 pound tub ($45.00) lasts me a bit over a month. That's with 1-2 scoops a day (approx. 60g of protein). It works out to about $1 a day for 60g of protein.

That said, the best way to get protein is milk and chicken / steak / etc. You don't seem to be eating those based off your post unless I missed something. The other stuff you listed are really high calorie vs protein.

susannamarie

Are you a pescetarian? Chicken is a good cheap source too.

I've been aiming for 100g w/o powder but planning on raising that after I start my new job.

FaerieCae

No no no I eat meat, chicken fish etc. Only sposed to be meat free on fridays, religious reasons, but still have fish at dinner.

My husband already growls at me for buying things that "the rest of us cant eat" (which is bull, hes more than welcome to join me) like quinoa and soy n linseed bread, greek yoghurt etc, I dont think I would have much chance with protein powder....if I was earning my own moola then I'd have already bought it, but I only work 2 hrs a week n that goes on bills...hopefully in the future I will get more hours but for now, its not gunna happen.

Warchortle, do i work that out in pounds or kgs for that formula?

Warchortle

lbs. For example if you weighed 100 lbs and had 25% body fat you'd have 75 lbs of LBM.

michellekicks

We have the exact same body shape. Just keep going. The belly will be the last place it comes off :ohwell:

I aim for 120-160g of protein daily, but I'm eating quite a bit more than you are. Here are my usual protein sources:

3 eggs - 21g protein - 210 calories
3/4 cup cottage cheese - 21g protein - 150 calories
Chicken breast 150g - 35g protein - 160 calories
Cheese string - 6g protein - 60 calories
Deli meat e.g. Pastrami 100g - 22g protein - 146 calories
Pure Protein bars - 20g protein - 200 calories
Canned Tuna - 30g protein - 120 calories
Zoi Greek NonFat Yogurt 250ml - 15g protein - 130 calories

At least a serving of chicken or fish every day will get you a good portion of the way there. If you have to, supplement a bit if you can. I make pancakes with protein powder too - egg whites, applesauce, oatmeal and protein powder... the put stewed berries on top YUM!

EDIT TO ADD: I look for protein sources that have at least 1g protein per 10 calories... so 200 calories look for 20g+ protein and eat more of those. Even many "protein bars" or health bars have only 6-10g. Not worth the 2-300 calories.

FaerieCae

Mrsbigmack, thanks thats a great tip!

Warchortle, I worked it out at .8 and it came out as 85g, thats much more attainable! Thank you very much.