Can I do a weekly macro goal?

Beckenzahler

I have recently switched to aiming for a weekly kcal deficit, which seems to fit me a lot better.

To which extend can I do the same with my macros?
Im aiming for 140g protein/day, but since I switched to mostly vegetarian food, I often fall short, if I dont plan carefully. Aiming for 980g/week seems easier, though, as I would have days where I could "catch up" by eating more than the 140g.

All comments welcome

pinggolfer96

Not optimal. Just try and get as close as you can daily to your macros. It seems easier to do daily macros than a weekly goal. But then again you can do whatever you’d like. A weekly macro goal just seems more difficult tbh....

Beckenzahler

I do try hit the goal daily, but realized I fall short way too often.

I guess a better way to phrase my question is, if I only get 100g monday and tuesday, is there any point in aiming for more than 140g the following days to compensate?

TavistockToad

Beckenzahler wrote: »

I do try hit the goal daily, but realized I fall short way too often.

I guess a better way to phrase my question is, if I only get 100g monday and tuesday, is there any point in aiming for more than 140g the following days to compensate?

If you struggle with your protein so much, how do you plan on getting an additional 50g one day?

Beckenzahler

Going for a weekly kcal average, I would then eat "extra" protein on the days I was eating above average.

The days Im lifting weights, my hunger cant really be satisfied, so would also be able to eat a lot of protein.
Non-lifting days however, I currently have a very low appetite, to the point where I often struggle to eat even 1500 kcal, even though Im a 220 pound male. So what I do eat need to be very protein dense, to come anywhere close to what I need. But too often I fail at having sufficient amount of beans/tempeh/etc prepared and ready, and a lot of it cant be bought locally (or at all) where I live (even buying liquid eggwhites is a 30 mile roundtrip).

Guess protein shakes with full fat milk have to be bigger part of my low-appetite days then

AnnPT77

Um, maybe think about improving your daily protein consumption? (I agree with the Ping dude that coming close daily is the best plan.)

I'm a li'l ol' lady vegetarian, 5'5", weight in the low 130s pounds, and have no trouble getting my personal minimum of 100g protein daily, often 125+. If I had a 220-pound guy's calorie allowance, I'm pretty sure I could hit 140g, and I eat zero meat or fish. (I do eat eggs, though rarely, and dairy.)

There are lots of shelf-stable, quick-fix protein vegetarian/vegan foods that can even be ordered off the internet. Edamame or chickpea/pea pasta, crispy broad beans or chickpeas, dehydrated refried beans or hummus (just add water! ), various canned legumes, dehydrated forms of tofu, and more. If you have a freezer, it's even easier. That's without even getting into protein powders or bars, which I don't enjoy, but they might work well for you.

If you're food logging, review your diary, identify foods giving you relatively many calories but relatively few protein grams, and reduce/replace those with other foods you enjoy that have more protein.

One tip would be to check out this thread, which lists many, many efficient protein sources, including non-meat/fish ones (further down in the linked spreadsheet, but present there):

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also