Protein- calling all my high protein people!
riccoismydog
Posts: 319 Member
I am struggling to get as much protein as I can. 1 gram per lb of lean body mass. That would leave me at about 100 grams or so.... I`m trying to eat as much protein as I can because it keeps me from eating carbs, also I am losing weight while doing a lot of strength training. If possible I would like to have an intake of 120. But that seems to be a pipe dream. Also I have insulin resistance and high protein is keeping me sane and keeping my sugar levels good.
Despite eating tonnes of meat and eggs and sipping a protein shake with two scoops every day, I am just not doing it.
Anyone want to tell me what I can do to get more in....my diary is completely open. It makes it extra difficult that I am trying to stay within 1200 calories. Please note I haven`t had protein powder for a few days, I ran out.
Are my protein goals just too high for my calorie intake maybe? What should I be tweaking or adding in for a higher protein diet?
Thanks in advance.
Despite eating tonnes of meat and eggs and sipping a protein shake with two scoops every day, I am just not doing it.
Anyone want to tell me what I can do to get more in....my diary is completely open. It makes it extra difficult that I am trying to stay within 1200 calories. Please note I haven`t had protein powder for a few days, I ran out.
Are my protein goals just too high for my calorie intake maybe? What should I be tweaking or adding in for a higher protein diet?
Thanks in advance.
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Replies
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:noway: Nada? No contester mis preguntas nunca.... ay yi yi....Que lastima.0
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Greek yogurt, cottage cheese, garbanzo beans and hemp seeds on a salad will help up the protein a little.
i eat 1700-1900 a day and get in around 130g of protein.0 -
33% isn't all that high.
I drink chocolate protein powder in my coffee all morning and knock off 60+grams before I even start eating food. I know, it sounds gross, but it tastes like a mocha- it's quite good actually.0 -
I am struggling to get as much protein as I can. 1 gram per lb of lean body mass. That would leave me at about 100 grams or so.... I`m trying to eat as much protein as I can because it keeps me from eating carbs, also I am losing weight while doing a lot of strength training. If possible I would like to have an intake of 120. But that seems to be a pipe dream. Also I have insulin resistance and high protein is keeping me sane and keeping my sugar levels good.
Despite eating tonnes of meat and eggs and sipping a protein shake with two scoops every day, I am just not doing it.
Anyone want to tell me what I can do to get more in....my diary is completely open. It makes it extra difficult that I am trying to stay within 1200 calories. Please note I haven`t had protein powder for a few days, I ran out.
Are my protein goals just too high for my calorie intake maybe? What should I be tweaking or adding in for a higher protein diet?
Thanks in advance.
If you were "eating tons of meat and eggs" with two scoops of protein powder every day, you'd be way above 100 grams of protein. Two scoops of protein powder is 50 grams already.
Yesterday you had one sausage and 3 eggs. That's not a ton of eggs, and it's not a ton of meat. Zero protein powder. The evening meal was the only one where meat was present.
The day before you had 2 eggs and a few shrimp. No other meat, zero protein powder. Dinner was the only meal you had any meat.
The day before that you had a salad with some meat in it and 2 scoops of protein powder. No eggs. Lunch was the only meal where you had any meat.
Getting the picture? You don't "eat a ton of meat and eggs." You eat some meat once a day, and maybe a couple of eggs in the morning. You don't have protein powder all that often.
Have protein powder every day. Fit some meat into more meals.
Want to see what it looks like when a woman on a 1700 calorie a day diet eats "a ton of meat"? Look through this diary: http://www.myfitnesspal.com/food/diary/ItsCasey?date=2013-08-03 On Friday she had a 5.5 ounce steak, 2 chicken breasts, and protein powder. Day before that she had an 8.5 ounce steak and 2.5 scoops of protein powder. Day before that she had half a pound of ground turkey and 2 chicken breasts.0 -
Two protein shakes a day of:
Optimum nutrition double rich chocolate, one scoop, and 16oz whole milk at 40g of protein and 420 calories x2 =
80g of protein and 840 calories.
Chicken breast sandwich for lunch =
53g protein and 284 calories (just for chicken).
Total: 133g of protein and 1124 calories is a good base for the day.
Add veggies, nuts and fruit for a balanced diet. Optimum nutrition protein contains lactase for those who react to dairy negatively.0 -
Pineapple Yogurt Crunch. (This has been my breakfast for the last few weeks):
Dole - Pineapple, Fresh, 1/4 cup
Gourmet Nut - Dry Roasted Edamame, 1 oz (30g)
Syntrax Nectar - Whey Protein Isolate, Flavor - Caribbean Cooler, 1 scoop
Chobani - Low Fat Plain Greek Yogurt, 6 oz (170g)
Kashi - Go Lean Crunch - Honey Almond Flax, 0.5 cup
480 calories, 10 grams fat, 41 grams CHO (13 of which are fiber) & 60 grams protein. It is a delicious pineapple coconut flavor!!!
Chocolate Cherry Protein Shake
1% Lowfat Milk , 4 oz
Meijer - Greek Nonfat Plain Yogurt, 6 oz
Syntrax Nectar Sweets Whey Protein Isolate - Chocolate Truffle - 1 scoop
Townsend Farms - Frozen Dark Cherries, 0.75 cup
Calories 365, fat 2 grams, CHO 40 grams, protein 47 grams
Other options, throw dry-roasted edamame in salads, cereals, etc. (the Seapoint Farm brand has 130 calories & 14 grams of protein & lots of fiber). String cheese for snacks, 2 sticks of low fat mozzarella: 100 calories & 10 grams of protein. Chicken, fish & turkey. Quest protein bars (love the chocolate chip cookie dough & vanilla almond crunch). 6 oz. filet mignon, trimmed free of fat: calories 371, fat 19 grams, protein 47 grams.0 -
100g of protein is only 400 calories. You can fit that in a 1200 calorie day no problem (despite the fact that 1200 is probably too low anyway, but that's another whole story). If you're getting 50g from powder and you can't get the other 50g from food, you just aren't trying. You can get 50g of protein in just 8 ounces of chicken breast, which is a reasonable amount for just a light lunch.0
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I am struggling to get as much protein as I can. 1 gram per lb of lean body mass. That would leave me at about 100 grams or so.... I`m trying to eat as much protein as I can because it keeps me from eating carbs, also I am losing weight while doing a lot of strength training. If possible I would like to have an intake of 120. But that seems to be a pipe dream. Also I have insulin resistance and high protein is keeping me sane and keeping my sugar levels good.
Despite eating tonnes of meat and eggs and sipping a protein shake with two scoops every day, I am just not doing it.
Anyone want to tell me what I can do to get more in....my diary is completely open. It makes it extra difficult that I am trying to stay within 1200 calories. Please note I haven`t had protein powder for a few days, I ran out.
Are my protein goals just too high for my calorie intake maybe? What should I be tweaking or adding in for a higher protein diet?
Thanks in advance.
If you were "eating tons of meat and eggs" with two scoops of protein powder every day, you'd be way above 100 grams of protein. Two scoops of protein powder is 50 grams already.
Yesterday you had one sausage and 3 eggs. That's not a ton of eggs, and it's not a ton of meat. Zero protein powder. The evening meal was the only one where meat was present.
The day before you had 2 eggs and a few shrimp. No other meat, zero protein powder. Dinner was the only meal you had any meat.
The day before that you had a salad with some meat in it and 2 scoops of protein powder. No eggs. Lunch was the only meal where you had any meat.
Getting the picture? You don't "eat a ton of meat and eggs." You eat some meat once a day, and maybe a couple of eggs in the morning. You don't have protein powder all that often.
Have protein powder every day. Fit some meat into more meals.
Want to see what it looks like when a woman on a 1700 calorie a day diet eats "a ton of meat"? Look through this diary: http://www.myfitnesspal.com/food/diary/ItsCasey?date=2013-08-03 On Friday she had a 5.5 ounce steak, 2 chicken breasts, and protein powder. Day before that she had an 8.5 ounce steak and 2.5 scoops of protein powder. Day before that she had half a pound of ground turkey and 2 chicken breasts.
Unfortunately I ran out of protein powder for two days. Life and all that. I checked the diary. Thanks for the input.0 -
Thanks for all the ideas guys! I'm going to tweak my diet and definitely try the recipes ( love new recipes) Hopefully I can get the protein levels up higher.0
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Ugh, I'm having a similar problem... though mine is more balancing fat intake with protein intake. If my protein is up then my fat is over, if my protein is lower then the fat is as well. *sigh* Oh, the learning curve.0
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100g of protein is only 400 calories. You can fit that in a 1200 calorie day no problem (despite the fact that 1200 is probably too low anyway, but that's another whole story). If you're getting 50g from powder and you can't get the other 50g from food, you just aren't trying. You can get 50g of protein in just 8 ounces of chicken breast, which is a reasonable amount for just a light lunch.
This is where I get confused. I read that your bod can only process 16 grams of protein at a time. So what good would it do to eat 50 g in one sitting? 34 g are not utilized.
So what is one to do? Do you high protein people graze all day to make your protein count? Bc it seems like you'd have to.0 -
Gotta do the Whey Protein Drinks. That's the only way I can hit my 50% totals without eating everything that use to walk on all fours. Also start early with breakfast to get your numbers up then let them slowly come back down to your target throughout the day. Works very well for me. Remember that this method will shred the pounds off while add muscle at the same time.
IronMan_DuhamNC0 -
I think that the story of the body only using so much protein at a time is maybe bro science. I'm not sure.
It keeps me full and that's the main thing. Mostly just looking for ideas to get in more protein, through ways that aren't eating a huge chicken breast. If I eat another chicken breast or egg I may turn into a chicken. Maybe.
Found a recipe for protein powder pancakes. I'm going to give them a go for lunch tomorrow.
Easy protein pancake recipe, as long as you have protein powder!
1 scoop of protein powder (I use chocolate)
2 eggs
A fruit if your choice (banana and blueberries work really well)
credit to jenmarqueiro, I found this recipe on a search on here. Sounds yummy. I'm going to try blueberries0 -
I like to cook up 4-5 chicken breast at the beginning of the week, then i have them in the fridge ready to cut and throw on a salad or whatever. I also add cheese to my salad to add protein.0
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Try Fish such as Talapia, Fresh or canned Tuna and Salmon or Lean Turkey.. For the most part these foods are low calorie and high in protein add a side salad of Quinoa mixed with some broccoli. Try and keep your daily protein goal at 25 to 30 grams of protein per meal eating 5 to 6 small meals a day.
You will have to be diligent with making your own meals ahead of time and take control of eating your meals hungry or not.eating every 2 to 3 hours
I try to get as close to possible to 1 to 1.5 grams of protein to my lean body mass weight of 165 pounds this was BOD Pod tested. so far I have lost 22.6% body fat and gained 4 pounds of muscle weight training 4 to 5 times a week with a little cardio thrown in 4 month time frame...so far this has been working on my 50 year old body.0 -
To increase with my protein, I like chili beans or non-fat refried beans with salsa, protein bars, scrambled eggs with cheese, greek yogurt, and cottage cheese. Can you tell I don't like to cook? I've also seen tubes of liquid protein in wal-mart near the protein bars.0
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It is not true that the body can only process "x" amount of protein in one sitting. Our ancestors from 100,000 years ago would have been pretty screwed if they couldn't process the massive quantities of meat they would consume in one sitting from a successful hunt, as they had to go days without any quite frequently. These types of myths are perpetuated by the supplement industry, just like many now think that you have to eat many small meals a day to "stoke the metabolic fire". Nuh uh, not true. They just want you to buy their protein powders.0
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It is not true that the body can only process "x" amount of protein in one sitting. Our ancestors from 100,000 years ago would have been pretty screwed if they couldn't process the massive quantities of meat they would consume in one sitting from a successful hunt, as they had to go days without any quite frequently. These types of myths are perpetuated by the supplement industry, just like many now think that you have to eat many small meals a day to "stoke the metabolic fire". Nuh uh, not true. They just want you to buy their protein powders.100g of protein is only 400 calories. You can fit that in a 1200 calorie day no problem (despite the fact that 1200 is probably too low anyway, but that's another whole story). If you're getting 50g from powder and you can't get the other 50g from food, you just aren't trying. You can get 50g of protein in just 8 ounces of chicken breast, which is a reasonable amount for just a light lunch.
This is where I get confused. I read that your bod can only process 16 grams of protein at a time. So what good would it do to eat 50 g in one sitting? 34 g are not utilized.
So what is one to do? Do you high protein people graze all day to make your protein count? Bc it seems like you'd have to.0 -
Try Fish such as Talapia, Fresh or canned Tuna and Salmon or Lean Turkey.. For the most part these foods are low calorie and high in protein add a side salad of Quinoa mixed with some broccoli. Try and keep your daily protein goal at 25 to 30 grams of protein per meal eating 5 to 6 small meals a day.
You will have to be diligent with making your own meals ahead of time and take control of eating your meals hungry or not.eating every 2 to 3 hours
I try to get as close to possible to 1 to 1.5 grams of protein to my lean body mass weight of 165 pounds this was BOD Pod tested. so far I have lost 22.6% body fat and gained 4 pounds of muscle weight training 4 to 5 times a week with a little cardio thrown in 4 month time frame...so far this has been working on my 50 year old body.
That's quite a gain! Congrats. I too mostly lift, but mostly I gain strength and not mass, something about eating a deficit and being a girl lol. Sometimes a little cardio is fun too. Next trip to the grocery store - more fish is a must. I have quinoa, but I never cook it because the husband has something against it....screw it. Quinoa and fish it is.0 -
100g of protein is only 400 calories. You can fit that in a 1200 calorie day no problem (despite the fact that 1200 is probably too low anyway, but that's another whole story). If you're getting 50g from powder and you can't get the other 50g from food, you just aren't trying. You can get 50g of protein in just 8 ounces of chicken breast, which is a reasonable amount for just a light lunch.
This is where I get confused. I read that your bod can only process 16 grams of protein at a time. So what good would it do to eat 50 g in one sitting? 34 g are not utilized.
So what is one to do? Do you high protein people graze all day to make your protein count? Bc it seems like you'd have to.
That's total nonsense. No idea where it got started, but it's absolutely false. Some of the most successful people I know literally eat all their protein for the day in one sitting. That's 130-200 grams. All at once. And no protein the rest of the day.0 -
If you like tuna and sardines you can get a nice little protein punch from a can of 'em. Tuna can be anywhere from 20-30 grams of protein a can. Also there's little things here and there there you can mix into other foods like Greek yogurt (11-16g), cottage cheese (12-16g), hummus, flax and chia seeds, etc.0
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It is not true that the body can only process "x" amount of protein in one sitting. Our ancestors from 100,000 years ago would have been pretty screwed if they couldn't process the massive quantities of meat they would consume in one sitting from a successful hunt, as they had to go days without any quite frequently. These types of myths are perpetuated by the supplement industry, just like many now think that you have to eat many small meals a day to "stoke the metabolic fire". Nuh uh, not true. They just want you to buy their protein powders.100g of protein is only 400 calories. You can fit that in a 1200 calorie day no problem (despite the fact that 1200 is probably too low anyway, but that's another whole story). If you're getting 50g from powder and you can't get the other 50g from food, you just aren't trying. You can get 50g of protein in just 8 ounces of chicken breast, which is a reasonable amount for just a light lunch.
This is where I get confused. I read that your bod can only process 16 grams of protein at a time. So what good would it do to eat 50 g in one sitting? 34 g are not utilized.
So what is one to do? Do you high protein people graze all day to make your protein count? Bc it seems like you'd have to.
AGREED...Nothing can replace whole foods PERIOD0 -
I mix 1 scoop of vanilla protein powder with 6 oz of plain Greek yogurt and some cinnimon.This makes a great dip for apples or other fruit. 43 g. protein, I use about half per apple.0
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Lo siento mucho, intentaré responder a su pregunta.
I think my diary is public, so feel free to take a look. I aim for one gram per pound of total body weight, so somewhere around 180-185 grams per day. It's not easy, but it is doable. That's about one gram per 10 calories I eat, which is about the same as your 120 grams for 1200 calories. I agree that you should be eating more probably, but that's not what you asked about, so I'll focus on how to get the protein in.
My breakfast recipe would probably work well for you. I use a scale to weigh everything to the gram, so I'm not sure of the exact measuring-cup sizes; just scale the serving size listed on the package to reach the calorie target. I microwave 25 calories of frozen peppers and onions and 70 calories of shredded potatoes (like for hash browns) until soft, then I add 50 calories of Jimmy Dean lean turkey sausage crumbles and 60 calories of egg substitute, then microwave until there's no more liquid egg. I mix in a Laughing Cow Light Queso Fresco and Chipotle cheese wedge, and enjoy! 25 grams of protein, 240 calories, fully-balanced meal.
I *love* cheeseburgers, so I get some really lean ground meat, like venison or elk, or even just 96% lean beef, then eat that with a slice of fat-free cheese. I find I function best on meals with protein, fruit/veg and a starchy carb, so what I have the hardest time doing is getting enough fat and holding to my calorie budget.
I snack on things like beef jerky, light string cheese, and fat-free Greek yogurt. I have times when I eat a lot of protein bars and protein drinks, but it isn't necessary if you're careful.
Hope that helps some.0 -
I read that your bod can only process 16 grams of protein at a time. So what good would it do to eat 50 g in one sitting? 34 g are not utilized.
Total hogwash. The body can use 30g of protein AN HOUR. Whatever's not processed in one hour will eventually get its chance.0 -
OP, it sounds like you're not in ketosis yet.
Something I use to help kickstart ketosis is alpha-lipoic acid. Available at GNC
http://www.gnc.com/product/index.jsp?productId=2133402
http://www.musclechemistry.com/upload/musclechemistry-discussion/5165-ala-ketosis.html
http://forum.bodybuilding.com/showthread.php?t=112344231&p=258055751&viewfull=1#post2580557510 -
So far today I've had 983 calories - and exactly 100g protein. Good suggestions in how to do that are already posted, but my day included one egg, 3 servings of egg whites, 6 oz of chicken, a quest protein bar, a bit of parmesan cheese, and a few other minor sources of protein. I've still got just over 200 calories to go before I hit 1200 - could easily boost the protein another 30-40 grams. Plus all those yummy exercise calories (that I may or may not eat b/c I'm pretty full from all the protein!). It can be done pretty easily. Best to you!!0
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Try looking at the Paleo diet. Unless you are a vegetarian, there are tons of options for protein, animal and plant alike. I just started eating this way. No added refined sugars, no processed foods, no legumes, no dairy. Eat like the caveman did. I thought it would be hard to follow, but it is not. I even get to eat bacon! Wow......and instead of my go to chips? I eat snap peas and carrots for the crunch. I am following a 1200 calorie plan per day. And it seems to be working. I am not unsatisfied in anyway. One thing with this diet plan, which is basically "clean eating", you are not allowed to have protein in the form of powder. Check it out and see if it is for you.0
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