HEEEEELLLLLLPPPPPP!!!!!

Lmns218

Hello everyone!!!!!

So I changed my macros to 20C/40F/40P and I upped my calories because I was going to work out more intensely this month. HOWEVER, I got hit with so many things at once that need to be taken care of immediately that I just don't have the energy to workout. So, I have been keeping my calories around 1500 or so instead of the 2000 I originally aimed for!!!! Eating 1500 is cool without exercise, but once I incorporate intense exercise I know I have to eat more.

My question is this-once I start working out again and having more, how in the HELL am I supposed to eat 200g of protein a day?! Yesterday I ate at least 16oz of meat, nuts etc., and I came no where NEAR 200g of protein!!! That's already alot of food. I am used to eating only 1/4 of that amount of meat. Today, I ate about 14 oz of meat and only made it halfway there!!!! I just couldn't eat anymore!!!! And then I find that a lot of the foods with the high protein content either have alot of carbs, or a lot of fat. I am just finding a hard time meeting these macros period and I need help.

CookNLift

im interested in this too. id like to see what others can input because the protein macros per day seem fairly high / hard to meet with the calorie restrictions and deficit.

kateowp

Maybe protein supplements? You may want to research your protein goals- I have read that 1 gram per lean body mass is the most you need. I have a set protein goal (in my head) and if my exercise calories in MFP up my protein goal to a number I cant reasonably eat I don't sweat it too much.

BTW- Greek yogurt is a good option if you are sick of eating meat. But read the label- the protein amount can vary a lot between brands.

Lmns218

Okay my diary is open!!!!! Now, HELP!!!!!!

Lmns218

And yes, I made my own Greek yogurt last night!!!!! I know that is chocked full of protein, but carbs and sugar as well.

Cp731

you don't have to hit 200g in protein. You should eat closer too a g. per lb of lean body mass.

Chicken, Fish, Ground Chicken or Turkey, Shrimp, Protein Powder, Peanut Butter, Yogurts, Beans, Nuts

Its really about researching the lean meats, veggies, fruits, nuts, legumes too see what is lower in fat, cals if that's your goal

ETA.............Your Sodium is very high as well. Try to keep the really processed foods out of your diet.

Your body is going to filter your blood better if it doesn't have to push thru Sodium

Lmns218

What am I eating that's considered processed? Because I thought I was doing really well with that! And if I had to eat 1g of protein per bodyweight I would be eating more than 200 grams lol


The problem is, the foods that I know of offhand to be high in protein are either also high in fat, or they are also high in carbs.

ndj1979

i eat 200+ a day no problem..

typical day for me..

four eggs for breakfast, two slices of bacon or sometimes have some whole grain waffles and eggs

lunch = 7 oz chicken breast, greek yogurt, 1 serving cottage cheese

dinner - 15 oz chicken breast marinated in italian dressing and like 1tbsp bbb q sauce...or stir fry with 4oz chicken breast 8 oz pork, veggies, two servings brown jasmine rice...

my diary is open feel free to browse...

Cp731

What am I eating that's considered processed? Because I thought I was doing really well with that! And if I had to eat 1g of protein per bodyweight I would be eating more than 200 grams lol


The problem is, the foods that I know of offhand to be high in protein are either also high in fat, or they are also high in carbs.

Well, That's why I said do some research.
You can eat as little protein as you want, I was just offering suggestions.

Lmns218

OMG! That's alot of food lol

Lmns218

What am I eating that's considered processed? Because I thought I was doing really well with that! And if I had to eat 1g of protein per bodyweight I would be eating more than 200 grams lol


The problem is, the foods that I know of offhand to be high in protein are either also high in fat, or they are also high in carbs.

Well, That's why I said do some research.
You can eat as little protein as you want, I was just offering suggestions.

Yeah I realized you said that after I pressed send lol
I just thought I would ask first. I can I can do some research.
And please do not be offended by anything I say. I am really trying to learn.

Lmns218

I need to get some chicken sausage lol

Cp731

What am I eating that's considered processed? Because I thought I was doing really well with that! And if I had to eat 1g of protein per bodyweight I would be eating more than 200 grams lol


The problem is, the foods that I know of offhand to be high in protein are either also high in fat, or they are also high in carbs.

Well, That's why I said do some research.
You can eat as little protein as you want, I was just offering suggestions.

Yeah I realized you said that after I pressed send lol
I just thought I would ask first. I can I can do some research.
And please do not be offended by anything I say. I am really trying to learn.

Its all good. I learned some from the forums and a lot in books, health food sites. Livestrong.com has a million articles. Pretty much every question you have can be answered by a quick search. Once you get used to googling out your question you will
get to know the more reputable sites. There is an over load of info on the site as well as MFP

TigerBite

1 gram per pund of lean body mass ... not total weight ...

I eat both 4% and 1% cottage cheese and 2% greek yogurt ... also chicken (usually skinless thights) ... I've been staying meatless for the past 2 weeks, not for any particular reason, just don't feel like having it, so it's been mainly cottage cheese and greek yogurt ... I get anywhere between 130g and 170g (and I'm only 5'2 and 103lbs, lol) of protien a day (hard workout days = more protein) ... no trouble at all ...

It also help that I LOVE, LOVE, LOVE cottage cheese ... have ever since I was little ... Yeah, I was a weird kid, I loved (still do) lima beans too ...

Velouria99

Protein shakes have really helped me meet protein goals. I normally hit between 100-140 a day. I don't eat dairy but you could have a whey protein shake with skim plus milk. I usually have a shake in the morning and one after the gym in the afternoon. That's 60g right there and only 200 calories. Try to get 30g in 5 times a day if you can. I love nuts, too and while they are a great source of protein they are also high in calories. You need something with a little more bang for the buck. Fish is such a great option, so much protein, very little calories and fat. Just watch out for shrimp, high cholesterol. And try to avoid cold cuts, filled with junk.

I follow a paleo approach (loosely) which I highly recommend and this is what my day looks like:
Breakfast (after cardio) protein shake (egg protein, not paleo) with almond milk, spinach, chia seeds, avocado, almond butter
Snack - raw almonds, maybe some raw veggies
Lunch - big salad with 4oz lean protein on hand, chicken, egg whites, tuna, turkey London broil
Snack post weight training- protein shake with water
Dinner - 4-8oz chicken, fish, shellfish, lots and lots of veggies, grilled, steamed, sauteed, whatever you like

Hope this helps

AlongCame_Molly

I can almost never meet my protein quota without a protein shake (or two!) every day. I use Trutein.

Ribena145

Also watch some of the foods that you're selecting. You chose a hard boiled egg - but there is no protein attached. If you choose a MFP food (items w/out astericks) you'll notice that their listing for an egg has 17 g of protein. I try to make sure the foods I'm selecting are very accurate - fussy, yes, but I know I'm hitting a truer mark that way.

whitebalance

Ooooh, a math thread, I love math!
Here are a few reasonably high-protein foods from MFP listings...

1 oz deli turkey - 25 calories - 6g protein (4.25 kcal/g)
1 egg white - 17 calories - 4g protein (4.25 kcal/g)
1/2 pound snow crab legs - 95 calories - 20g protein (4.25 kcal/g)
6 oz chicken breast, cooked dry - 165 calories - 35g protein (4.7 kcal/g)
2 oz Starkist tuna - 50 calories - 10g protein (5 kcal/g)
1 oz deli ham - 36 calories - 6g protein (6 kcal/g)
3.5 oz grilled rainbow trout - 126 calories - 18g protein (7 kcal/g)
1 serving Siggi's skyr (strawberry) - 110 calories - 14g protein (7.86 kcal/g)
1 portabello mushroom - 26 calories - 3g protein (8.67 kcal/g)
1 egg - 70 calories - 8g protein (8.75 kcal/g)
6 oz Chobani Greek yogurt (strawberry) - 140 calories - 14g protein (10 kcal/g)
1 oz Swiss cheese - 90 calories - 9g protein (10 kcal/g)
1 T shredded parmesan cheese - 21 calories - 2g protein (10 kcal/g)

Small changes here and there could really add up... Looking at your diary for yesterday, you could replace the sunflower seeds in your breakfast with an egg and two egg whites for a net increase of 12g... replace the roast beef snack with 2.5 ounces of turkey for a net increase of 5g... replace the cheddar cheese in your lunch with 1.25 ounces of Swiss cheese for a net increase of 5g... make your own dressing for those snack veggies using a container of plain Skyr, for a net increase of 15g... swap in portabello mushrooms for the white mushrooms in your lunch, for a net increase of 3g. Doing all of those things would get you an extra 40g of protein, making the total 138g, without changing your calorie intake.

And then there are the extra 400-500 you usually leave on the table, within which you could easily find another 60g of protein. But are you sure you really need 200g of protein? Eating too much protein could stress your kidneys out. The common lore says to eat 1g per pound of lean body mass. If you don't know your lean body mass, you might try feeding for your target LBM instead of actual LBM. What's your goal weight and the body fat percentage you want to have when you're done? Let's say it's 150 pounds and 20%. Take 20% off of 150 pounds, gives you a target of 120 pounds lean body mass... you would eat 120g protein a day.

Good luck with the moving and other stress-packed silliness!