How do you get all your protein in?
fitJoce
Posts: 137 Member
I need to eat between 150 and 160 grams of protien a day. It's hard to do. Other than shakes and bars, and of course regular meals, what are some of the ways you sneak in extra protien?
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Replies
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String cheese
Milk
Greek yogurt
Beef jerky sticks1 -
I get pretty close, I'm good if i'm over 100. I've been at this for 4 years now and this sort of thing doesn't stress me. I have a completely unsupported theory that even the recommended 1g/lb of lean mass is a lot.0
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I should have also said, I dont do much dairy if any.0
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I need to eat between 150 and 160 grams of protien a day. It's hard to do. Other than shakes and bars, and of course regular meals, what are some of the ways you sneak in extra protien?
Why 150-160? That seems excessively high to me. Any more than about 1 gram per Lb of LBM and you're just making really expensive glucose. Even then, it's overkill for most people really. I do try to get around that much in a cut, but I dial it back in maintenance a little bit...and frankly, even in a cut I'm usually shy of that target.
I try to get anywhere from 0.6 - 0.8 grams per Lb of body weight with 0.8 being very close to 1 gram per Lb of LBM...I'm typically more like 0.65 - 0.7.6 -
I'm going to second @cwolfman13 and ask how you got that goal.0
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Without going into scientific detail, I'm working on my body comp and I need to lose fat and gain muscle. This is what my trainer recommended along with other macro's.0
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Egg whites help a lot. Protein powder too. But yeah that seems like a ton, and keep in mind most trainers aren't dietitians or even nutritionists even though they often act like they are.2
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both I think. He also gave me a high goal and said that if I get to 135 a day it's still a great day.0
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Eggs, tuna, white fish, chicken, beef, pork, lamb, beans and legumes. As a female i can easily hit 100g a day, with that intake I'm guessing you're a male? So you should naturally be able to eat more than I do.0
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Nope, I'm a girl, and have been eating paleo for a long time, I just don't eat enough.0
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Holy wowsers, that's way overkill.4
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I'm a 5'9, 172 lb female and I shoot for 140 grams per day on the advice of my powerlifting trainer. Your 150-160 number seems excessive. 135 seems more reasonable.2
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quiksylver296 wrote: »I'm a 5'9, 172 lb female and I shoot for 140 grams per day on the advice of my powerlifting trainer. Your 150-160 number seems excessive. 135 seems more reasonable.
Great thing about macros is, we can always try it for a couple of weeks and then tweak it. I'm also going to have to up my carbs, and that's going to be a challenge too I think, but I guess that will be a bit more fun
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I would honestly just try working on aiming for the 135 number first. If your trainer says that 135 is a good day, then give that a shot first.
Egg whites, chicken, beef, fish, dairy, and beans are all my regular protein sources.
Once you are consistently hitting the 135 number, then maybe look into increasing it but I wouldn't worry too much about it.2 -
Without going into scientific detail, I'm working on my body comp and I need to lose fat and gain muscle. This is what my trainer recommended along with other macro's.
@fitJoce If you are going to hit this goal you will need to eat 28 grams of protein 6 times a day. That's pretty close to what I do. I'm 5'8" 170 lbs and currently trying to up my mass.
Friend me if you want to see my dairy. I will say this... The 135 amount he said if you hit would be a good day is probably a more realistic goal. It's possible he is shooting you high knowing you will fall in this area. Also, I'd start slowly adding in more fiber to take care of all the meat.
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Without going into scientific detail, I'm working on my body comp and I need to lose fat and gain muscle. This is what my trainer recommended along with other macro's.
@fitJoce If you are going to hit this goal you will need to eat 28 grams of protein 6 times a day. That's pretty close to what I do. I'm 5'8" 170 lbs and currently trying to up my mass.
Friend me if you want to see my dairy. I will say this... The 135 amount he said if you hit would be a good day is probably a more realistic goal. It's possible he is shooting you high knowing you will fall in this area. Also, I'd start slowly adding in more fiber to take care of all the meat.
No need to eat 6 times a day. totally preference on that front.2 -
quiksylver296 wrote: »I'm a 5'9, 172 lb female and I shoot for 140 grams per day on the advice of my powerlifting trainer. Your 150-160 number seems excessive. 135 seems more reasonable.
Great thing about macros is, we can always try it for a couple of weeks and then tweak it. I'm also going to have to up my carbs, and that's going to be a challenge too I think, but I guess that will be a bit more fun
I thought it would be, too, until I realized I didn't get any extra fat macros to go with...
Lots of oatmeal and rice, not doughnuts and pizza.2 -
quiksylver296 wrote: »quiksylver296 wrote: »I'm a 5'9, 172 lb female and I shoot for 140 grams per day on the advice of my powerlifting trainer. Your 150-160 number seems excessive. 135 seems more reasonable.
Great thing about macros is, we can always try it for a couple of weeks and then tweak it. I'm also going to have to up my carbs, and that's going to be a challenge too I think, but I guess that will be a bit more fun
I thought it would be, too, until I realized I didn't get any extra fat macros to go with...
Lots of oatmeal and rice, not doughnuts and pizza.
True. My fat macros are definitely going down. Eating paleo without counting calories and macros, I was definitely eating a lot of fat. Healthy fat, but still fat.1 -
I get 150 - 2 main meals, a small protein based snack and dessert.
eggs/egg whites, kangaroo, fish, yoghurt/a bit of cheese, a small amount of collagen powder.... And whatever comes with vegies and nuts or grains I add in...2 -
chicken and eggs are my big ones0
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@VintageFeline
The reason I suggested that, is because she's already having trouble eating the 150 to 160. It seems logical to break that amount up into smaller portions.
You are right though there is more than one way to go about it.
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33% lean meat
33% protein powder
33% other (greek yogurt, eggs/whites, bars, etc.)0 -
Based on your profile pic, I would agree that 135 would be more reasonable, if not still a great plenty. (Personally I like the 1 gram per pound of lean mass rule of thumb)
I am 5'1'' 180 lbs and eat around 130-150 grams, which is well over what I probably need, but I'm heavier so I have plenty of calories to play with still after meeting that. If I were at a lower body weight and struggling with lower fats that would be a different story.
I usually have 3-4 meals with meat, and one shake. I do get some protein from dairy and other sources, but I mainly build my day around chicken and beef.1 -
VintageFeline wrote: »Without going into scientific detail, I'm working on my body comp and I need to lose fat and gain muscle. This is what my trainer recommended along with other macro's.
@fitJoce If you are going to hit this goal you will need to eat 28 grams of protein 6 times a day. That's pretty close to what I do. I'm 5'8" 170 lbs and currently trying to up my mass.
Friend me if you want to see my dairy. I will say this... The 135 amount he said if you hit would be a good day is probably a more realistic goal. It's possible he is shooting you high knowing you will fall in this area. Also, I'd start slowly adding in more fiber to take care of all the meat.
No need to eat 6 times a day. totally preference on that front.
How much protein do you eat a day? @VintageFeline
The reason I suggested that, is because she's already having trouble eating the 150 to 160. It seems logical to break that amount up into smaller portions. Of course there are other ways to do it, from experience this helps because it kinda leaves you a little hungry during the day since you are not stuffing yourself to meet the goal.
I can easily hit 110-120 without trying, I often IF and when I don't I have porridge (oatmeal) for breakfast so I'm really getting that in two meals.1 -
VintageFeline wrote: »VintageFeline wrote: »Without going into scientific detail, I'm working on my body comp and I need to lose fat and gain muscle. This is what my trainer recommended along with other macro's.
@fitJoce If you are going to hit this goal you will need to eat 28 grams of protein 6 times a day. That's pretty close to what I do. I'm 5'8" 170 lbs and currently trying to up my mass.
Friend me if you want to see my dairy. I will say this... The 135 amount he said if you hit would be a good day is probably a more realistic goal. It's possible he is shooting you high knowing you will fall in this area. Also, I'd start slowly adding in more fiber to take care of all the meat.
No need to eat 6 times a day. totally preference on that front.
How much protein do you eat a day? @VintageFeline
The reason I suggested that, is because she's already having trouble eating the 150 to 160. It seems logical to break that amount up into smaller portions. Of course there are other ways to do it, from experience this helps because it kinda leaves you a little hungry during the day since you are not stuffing yourself to meet the goal.
I can easily hit 110-120 without trying, I often IF and when I don't I have porridge (oatmeal) for breakfast so I'm really getting that in two meals.
That's awesome after two meals I have about 60 g of protein in.0 -
I add an ounce of extra protein to all of my meals and make sure that all of my snacks contain a protein source. Doing this, I get to 140g of protein per day.
When I used to do paleo, I used turkey meatballs, and roasted chicken as a snack. If you are still eating paleo check out Stephanie Gaudreau's Performance Paleo cookbook if you haven't already. She has some interesting ways to increase your carbs as well.
https://www.amazon.com/gp/aw/d/1624141013/ref=mp_s_a_1_1?ie=UTF8&qid=1489099343&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=performance+paleo+cookbook&dpPl=1&dpID=61N1Y534jgL&ref=plSrch1 -
150 a bit high. I try and get 50 grams for lunch then your up at lunch/dinner. So 180g chicken for lunch. Protein shake and egg foe breakfast. Dinner, fish or meat. I also have 150g SKYR Yoghurt which is 15g protein, peanut butter and toast is 10g0
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How many calories do you have to work with (typical day w/ exercise calories)?
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If I'm lower than I would like at the end of the day when I usually have some hot soup and crackers, I add an extra handful of meat into the soup before microwaving it (either chorizo that I chopped up and put in a freezer bag, or pieces of rotisserie chicken, or chopped ham).
I eat a lot of eggs, cottage cheese, greek yogurt, beans.
I typically get 90-100 grams on a ~1600 calorie day.0
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