How do you get 180g of protein a day?
fschaefer4
Posts: 4 Member
I've done all the reading and math and it's suggested I get 1 gram of protein per pound of weight. I'm having a hard time getting 180grams of protein a day.
Breakfast is a paleo breakfast casserole with eggs, cheese and sausage. Lots of protein and lots of fat.
Lunch is usually a salad with some kind of meat- tuna, canned chicken, grilled chicken steak, etc.
I do 1 or two protein shakes a day at 20grams per shake.
Dinner includes some type of lean meat.
But I keep coming up short. I'm trying to hit 2,700 calorie/day. May not be a reasonable goal. Any suggestions are appreciated.
Breakfast is a paleo breakfast casserole with eggs, cheese and sausage. Lots of protein and lots of fat.
Lunch is usually a salad with some kind of meat- tuna, canned chicken, grilled chicken steak, etc.
I do 1 or two protein shakes a day at 20grams per shake.
Dinner includes some type of lean meat.
But I keep coming up short. I'm trying to hit 2,700 calorie/day. May not be a reasonable goal. Any suggestions are appreciated.
1
Replies
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The recommendation is .8 to 1 gram of Lean Body Mass (LBM). I am around the same weight and I get between 120 grams and 140 grams per day. I supplement with 1 protein smoothie per day.9
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fschaefer4 wrote: »I've done all the reading and math and it's suggested I get 1 gram of protein per pound of weight. I'm having a hard time getting 180grams of protein a day.
Breakfast is a paleo breakfast casserole with eggs, cheese and sausage. Lots of protein and lots of fat.
Lunch is usually a salad with some kind of meat- tuna, canned chicken, grilled chicken steak, etc.
I do 1 or two protein shakes a day at 20grams per shake.
Dinner includes some type of lean meat.
But I keep coming up short. I'm trying to hit 2,700 calorie/day. May not be a reasonable goal. Any suggestions are appreciated.
0.6 to 0.8g is adequate.2 -
I think you read it wrong or misinterpreted. .6 - .8 is plenty per lb.2
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I don't....way overkill. You're just making expensive glucose. 0.6 - 0.8 grams per Lb of your goal weight or healthy weight is plenty. More than 1 gram per Lb of LBM isn't going to be of any benefit and even then, not necessary for most people.6
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A’ight. I agree with you guys on the .6-.8. I’ll adjust down from there. Thanks.6
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Easy... i like protein... lol0
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No need to base protein on overweight or obese weight: Use lean body mass (LBM) or healthy goal weight (and the multiplier differs as per other comments depending on which you use).
We don't need extra protein to maintain our fat mass.
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I realized a huge mistake on my part was basing it on lean body mass. I have no idea what my fat % is, so if I just estimate at 20%, then my protein intake should be around 114g at .8g/LBM. Either way, I can eat a lot less of it.
I used to be able to work out hard for a couple weeks and get back to decent weight. At my age, 48, I need to be a lot more strategic about it.1 -
One way to easily up your protein is to add Greek yogurt to your protein shakes.
I blend ice, yogurt and protein powder, OMG delicious milkshake packed w protein.
Depending if I'm looking to add carbs or fat, I'll also add berries, a banana, either real PB or powdered PB.
A choc, PB banana shake...heavenly!
Protein shakes have been very effective in satisfying my sweet tooth. I vary amounts of ingredients depending on cals/macros.
A before bed small shake of just yogurt and protein powder is my dessert.0 -
I eat my protein closer to 1.5g/lb, which is not necessary but it is how I like to eat. I get most of my protein from real food. I eat multiple times a day and there is about 40 grams per meal. I also add 2 shakes a day and a protein cookie I make at night. This nets me about 300 grams a day1
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Think you’ve answered your own question there... the Lean Body Mass thing. It took me a while too and I found a special set of scales at my gym that worked out my LBM from my age, weight and it used an electrical signal from handles you hold. I gather they have them in some chemists/pharmacies too. It’s also guessed at my BMR. It’s sounds like you’re doing a LCHF type diet too .... have a look at some of the videos on YouTube with Dr Ted Neiman - he has a really good protein hypothesis that makes lots of sense.6
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i'm cutting at the moment and have no problem with 210+ g protein per day. Brekky is 3 whole eggs, 4 egg whites omelette with ~3-4oz chicken... throw on some hot sauce and there you go!!! 64g protein and you're not even breaking a sweat yet. add in a 2 scoop protein shake for another 56g and you're on easy street for the rest unless you top up with corn pops and fruit loops LOL5
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Your protein shake is pretty weak, most whey protein shakes contain 25-30g per scoop.
That will add 5-20g per day.
The liquid egg whites are key, great way to get easy protein on low Cals.
You’re not really saying what your goals are, g per lb goal can change depending..0 -
RAFLowCarb wrote: »Think you’ve answered your own question there... the Lean Body Mass thing. It took me a while too and I found a special set of scales at my gym that worked out my LBM from my age, weight and it used an electrical signal from handles you hold. I gather they have them in some chemists/pharmacies too. It’s also guessed at my BMR. It’s sounds like you’re doing a LCHF type diet too .... have a look at some of the videos on YouTube with Dr Ted Neiman - he has a really good protein hypothesis that makes lots of sense.
Those types of BIA scales can be off by as much as 8%. Mine bathroom scale says I'm 15% when I have squiggly veins in my shoulders and a six pack. The hand held device says I'm 15% when I'm quite fluffy and probably closer to that 20%... I'd rather go by the mirror or if I ever really care about that number I'd spring for a DEXA scan or a dunk.0 -
jseams1234 wrote: »RAFLowCarb wrote: »Think you’ve answered your own question there... the Lean Body Mass thing. It took me a while too and I found a special set of scales at my gym that worked out my LBM from my age, weight and it used an electrical signal from handles you hold. I gather they have them in some chemists/pharmacies too. It’s also guessed at my BMR. It’s sounds like you’re doing a LCHF type diet too .... have a look at some of the videos on YouTube with Dr Ted Neiman - he has a really good protein hypothesis that makes lots of sense.
Those types of BIA scales can be off by as much as 8%. Mine bathroom scale says I'm 15% when I have squiggly veins in my shoulders and a six pack. The hand held device says I'm 15% when I'm quite fluffy and probably closer to that 20%... I'd rather go by the mirror or if I ever really care about that number I'd spring for a DEXA scan or a dunk.
Y'know, I 100% agree with you about the accuracy of the devices, in general. Just facts.
At the same time, given the general squishiness of protein goals, even when research-based (https://examine.com/nutrition/how-much-protein-do-you-need/), and usually stated as a range, I'm not that excited if I estimate a protein goal and the basis is off by 8%.
If that deeply worries me, I can take the calculated protein goal, and bump it up a little. A little extra protein, on top of a roughly reasonable protein goal, isn't likely to hurt a healthy person; it's just slightly expensive calories. A little less than ideal probably isn't a recipe for malnutrition, either, if the starting point is non-crazy. Even for a somewhat larger person, we're probably talking about a variation of 15-20g, if they're targeting one of the higher protein ranges. JMO.
I wouldn't say the same thing about all other possible uses of BF%, though.1 -
Actually has been a study on the effects of high protein diets on traines lifters where most of surplus comes from protein. Gained lean mass... lost fat mass. Antonio Campbell USF.0
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psychod787 wrote: »Actually has been a study on the effects of high protein diets on traines lifters where most of surplus comes from protein. Gained lean mass... lost fat mass. Antonio Campbell USF.
Got a link for that?0 -
psychod787 wrote: »Actually has been a study on the effects of high protein diets on traines lifters where most of surplus comes from protein. Gained lean mass... lost fat mass. Antonio Campbell USF.
Got a link for that?
Yea and no... I have a YouTube interview where he talks about the study.. sorry Jose Antonio...
https://youtu.be/BZpYH3HegiI 0 -
My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.1
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psychod787 wrote: »psychod787 wrote: »Actually has been a study on the effects of high protein diets on traines lifters where most of surplus comes from protein. Gained lean mass... lost fat mass. Antonio Campbell USF.
Got a link for that?
Yea and no... I have a YouTube interview where he talks about the study.. sorry Jose Antonio...https://youtu.be/BZpYH3HegiI
Thanks!1 -
tonyfastz06 wrote: »My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.
So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?0 -
quiksylver296 wrote: »tonyfastz06 wrote: »My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.
So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?
Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.4 -
tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.
So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?
Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.
That's what you just said.
"An over-consumption of lean protein is virtually impossible to convert into storage fats."
Which is completely incorrect. #science1 -
quiksylver296 wrote: »tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.
So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?
Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.
That's what you just said.
"An over-consumption of lean protein is virtually impossible to convert into storage fats."
Which is completely incorrect. #science
If you need me to clarify so as to ensure you don't embark on a 15,000 cal/day consumption of chicken breast science experiment because of my comment I'll further clarify it for you...
if you're targeting say... 2400 calories and eat exactly that... and then say have ANOTHER 1,000, even 1,500 calories of PURE LEAN grilled, no salt no sauce chicken breast, then i'm very confident you won't gain a measurable amount of fat.
I've eaten like that myself at times for extended periods and can concur with THAT science.
If you would like to interpret all the above as a challenge to eat 10x that much to prove my statement incorrect. Enjoy the journey, i wish you well.3 -
tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.
So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?
Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.
That's what you just said.
"An over-consumption of lean protein is virtually impossible to convert into storage fats."
Which is completely incorrect. #science
If you need me to clarify so as to ensure you don't embark on a 15,000 cal/day consumption of chicken breast science experiment because of my comment I'll further clarify it for you...
if you're targeting say... 2400 calories and eat exactly that... and then say have ANOTHER 1,000, even 1,500 calories of PURE LEAN grilled, no salt no sauce chicken breast, then i'm very confident you won't gain a measurable amount of fat.
I've eaten like that myself at times for extended periods and can concur with THAT science.
If you would like to interpret all the above as a challenge to eat 10x that much to prove my statement incorrect. Enjoy the journey, i wish you well.
A person cannot eat 1000 to 1500 calories over their maintenance every day and not gain some fat. You're giving bad information. And I don't believe your n=1, at all. You may have gained muscle, but it wasn't 100% muscle. That's not how any of this works.4 -
Well I think it's hard to gain too much fat. I mean 10000 cals of chicken breast would still have some fat. Lol0
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quiksylver296 wrote: »tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.
So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?
Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.
That's what you just said.
"An over-consumption of lean protein is virtually impossible to convert into storage fats."
Which is completely incorrect. #science
If you need me to clarify so as to ensure you don't embark on a 15,000 cal/day consumption of chicken breast science experiment because of my comment I'll further clarify it for you...
if you're targeting say... 2400 calories and eat exactly that... and then say have ANOTHER 1,000, even 1,500 calories of PURE LEAN grilled, no salt no sauce chicken breast, then i'm very confident you won't gain a measurable amount of fat.
I've eaten like that myself at times for extended periods and can concur with THAT science.
If you would like to interpret all the above as a challenge to eat 10x that much to prove my statement incorrect. Enjoy the journey, i wish you well.
A person cannot eat 1000 to 1500 calories over their maintenance every day and not gain some fat. You're giving bad information. And I don't believe your n=1, at all. You may have gained muscle, but it wasn't 100% muscle. That's not how any of this works.
dont' believe me then LMAO Obviously i woke up and decided to spread mis-truths and lies today in an effort to fatten up the world.
And.. i said measurable amount... meaning, couldn't noticeable SEE it.
Peace3 -
tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.
So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?
Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.
That's what you just said.
"An over-consumption of lean protein is virtually impossible to convert into storage fats."
Which is completely incorrect. #science
If you need me to clarify so as to ensure you don't embark on a 15,000 cal/day consumption of chicken breast science experiment because of my comment I'll further clarify it for you...
if you're targeting say... 2400 calories and eat exactly that... and then say have ANOTHER 1,000, even 1,500 calories of PURE LEAN grilled, no salt no sauce chicken breast, then i'm very confident you won't gain a measurable amount of fat.
I've eaten like that myself at times for extended periods and can concur with THAT science.
If you would like to interpret all the above as a challenge to eat 10x that much to prove my statement incorrect. Enjoy the journey, i wish you well.
A person cannot eat 1000 to 1500 calories over their maintenance every day and not gain some fat. You're giving bad information. And I don't believe your n=1, at all. You may have gained muscle, but it wasn't 100% muscle. That's not how any of this works.
dont' believe me then LMAO Obviously i woke up and decided to spread mis-truths and lies today in an effort to fatten up the world.
And.. i said measurable amount... meaning, couldn't noticeable SEE it.
Peace
So, your "research" included selfies and feelz. Got it.4 -
tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »quiksylver296 wrote: »tonyfastz06 wrote: »My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.
So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?
Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.
That's what you just said.
"An over-consumption of lean protein is virtually impossible to convert into storage fats."
Which is completely incorrect. #science
If you need me to clarify so as to ensure you don't embark on a 15,000 cal/day consumption of chicken breast science experiment because of my comment I'll further clarify it for you...
if you're targeting say... 2400 calories and eat exactly that... and then say have ANOTHER 1,000, even 1,500 calories of PURE LEAN grilled, no salt no sauce chicken breast, then i'm very confident you won't gain a measurable amount of fat.
I've eaten like that myself at times for extended periods and can concur with THAT science.
If you would like to interpret all the above as a challenge to eat 10x that much to prove my statement incorrect. Enjoy the journey, i wish you well.
How would your body know that the extra 1000 cals of protein are the extra calories in your diet? Do you have to eat them all at the end of your eating day, after you've eaten your other macros? Is there some kind of cut off point to know when it's safe to eat the extra protein? And if your body doesn't turn the protein calories into fat, is it all either being converted into muscle and/or passing right through you and out?4 -
Your body can only build so much muscle. I’m sure where it’s going is really to TEF and NEAT and some muscle and some fat. Or your juicing..there is that too4
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