Pie Chart of Doom: Protein

katyshaw

So a personal trainer at my gym told me the aim should be to get my pie chart to have 20% carbs, 20% fat and 80% protein.

HOW DO I DO THIS?!

Even eating paleo for a few days my protein only ever gets in the 40s and my fats are way up as a result.

Any tips? I'm meant to have 1000 calories a day to play with (and I exercise 4 days a week)

amblight

You cannot do that. Your personal trainer needs to check their math.

LKArgh

Find a new trainer, or ask the trainer to limit his advice to training and not pretend to be a nutrition expert.

mariposa224

So... 120%?? A much more reasonable approach would be 40c/30f/30p or something along those lines. I can't imagine trying to get in 80% protein. I don't think you'd even be able to poop... :embarassed:

katylil

It's hard to start with. I had to build my levels up slowly over a few weeks.

What really helps me hit my macros is whey protein powder. I'm always super aware that when I don't have my breakfast shake I really struggle to hit my protein goals.

I have two scoops of vanilla mixed with cold coffee and a dash of skimmed milk for breakfast in the mornings and that gives me a massive 45g-ish of protein and a sin-free sweet treat before I've properly even started my day!

Lunch I usually have salad with at least one (and sometimes two) of the following: chicken breast, hardboiled egg, cottage cheese, sashimi (raw salmon).

Snacks: cottage cheese and berries, glass of skimmed milk or another small protein shake.

Dinner: any variation of: fish, omelette, scrambled eggs, chicken, turkey beef steak; with stir-fried veggies or salad.

I usually average about 140g if I eat that but I do indulge in carbs quite a lot on weekends!

castadiva

Find a new trainer, or ask the trainer to limit his advice to training and not pretend to be a nutrition expert.

This. You're exercising four days/week, and eating 1000 cals/day? Unless you're exceptionally short and petite, there's no way that's enough, for starters. Also, your trainer seems to think that your total daily food intake should add up to 120%... Now, if he/she meant 20/20/60, that might just about be doable, though it'd be difficult at best.

katyshaw

sorry meant 20.20.60....

and YES I thought it was nuts but everyone else just sat around nodding wisely!

Any high protein tips for work snacks to help this? jerky is expensive and it seems like those ratios mean fruit and veg is going to be very limited...

gypsy_spirit

Sheep often nod when they are listening. Don't be a sheep.

According to your ticker, you only have 15 pounds to lose. You do need a new trainer. 1000 + exercise is a starvation diet.

Read this and you will find some excellent guidance. Also, it's free.

http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants


Just because someone is a trainer - it doesn't mean they know what they are talking about. Good luck.

butlersoft

If you want to boost protein without the fat, then look to Whey Isolate Protein drinks. Reasonably minimal calories in that but make sure you find a good quality one (hence Isolate) which isn't laden heavily with carbs and sugar. The higher the protein percentage, the better.

Otherwise - look to lean meats .... Turkey is good !

neandermagnon

You cannot do that. Your personal trainer needs to check their math.

and their biology. high carb low fat low protein = rabbit starvation (which can lead to insanity and death in the long term)

If we assume he meant 80% protein, and 20% from fat and carbs (i.e. 10% of each or thereabouts) 80% of 2000 cals = 1600 cals. 1600 cals from protein is 400g protein, this is about the limit of what the human liver can handle, in terms of not getting rabbit starvation, and that's for an average calorie intake, if someone's calorie intake was 3000 (which is a fairly typical number for an active man) then 80% of calories from protein is going to be quite a bit more than 400g protein. A high protein diet is usually 100-200g protein a day, depending on body size. It's extremely difficult to eat that much protein in a day because it's very filling. The only time people are at risk of becoming ill from too much protein is if all they have to eat is very lean meat like rabbit or caribou (hence the name "rabbit starvation") and nothing else to eat at all. Mad cravings for fat kick in long before you go insane or die on this diet though, because the body doesn't let itself starve easily. But it's not a healthy or sustainable way to eat. Fat is an essential nutrient and you need enough carbs to properly fuel your workouts and activity level. And it's going to be extremely difficult to actually eat that much protein, so someone trying to do this is setting themselves up for failure

more balanced macros are better, or even better, find out how much protein and fat you need for your bodyweight/lean body mass and the kind of exercise you're doing, and then eat that, and get the rest of your calories from carbs.

neandermagnon

Sheep often nod when they are listening. Don't be a sheep.

According to your ticker, you only have 15 pounds to lose. You do need a new trainer. 1000 + exercise is a starvation diet.

Read this and you will find some excellent guidance. Also, it's free.

http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants


Just because someone is a trainer - it doesn't mean they know what they are talking about. Good luck.

^^^ seconding this advice. 1000 cals/day is way too low for most people in most circumstances. It's definitely too low if you're just trying to lose the last few lbs.

katyshaw

Thanks! I know 15lbs doesn't seem much but it would appear that its the last lot that is hardest to shift...nothing is doing it.

Has anyone else dropped a final 14/15 and if so how?

I was told eating 1000 (ish) and doing exercise 4 x a week would do it. But it aint working! Hence paleo experiment...

gypsy_spirit

Thanks! I know 15lbs doesn't seem much but it would appear that its the last lot that is hardest to shift...nothing is doing it.

Has anyone else dropped a final 14/15 and if so how?

I was told eating 1000 (ish) and doing exercise 4 x a week would do it. But it aint working! Hence paleo experiment...

Stop experimenting. Yes, the last 15 are going to take some time. Not impossible though. It really doesn't matter what plan you follow for eating. Just do something that is sustainable for you.

THE most important thing in losing weight is making sure you are in a calorie deficit. The only way to be sure of this is to weigh and measure your food as precisely as possible. If you are not using a food scale - you are probably not as accurate as you think. I was very surprised to see how much I was really eating every day. If you don't have one - that's the first thing you need to do.

SunofaBeach14

Thanks! I know 15lbs doesn't seem much but it would appear that its the last lot that is hardest to shift...nothing is doing it.

Has anyone else dropped a final 14/15 and if so how?

I was told eating 1000 (ish) and doing exercise 4 x a week would do it. But it aint working! Hence paleo experiment...

Yes. Again read the link above that has been posted and seconded. You need at least 1 gram of protein per pound of lean body weight, and at least 0.35 grams of dietary fat per pound of total body weight. These are minimums and should allow you to get plenty of vitamins and fiber from vegetables, legumes, and grains. Dairy is also fine. The major points are accurate calorie intake, patience, and adherence.

ETA: The various percentage breakdowns (30/30/40, 20/20,60, etc.) are shortcuts and are not accurate, though that latter one is particularly ridiculous.

neandermagnon

Lots of people have lost the last 15lb.... the link that's been referred to through this thread... the guide to sexypants, is how to do it

pyrowill

A trainer who can't do maths shouldn't be a trainer. Numbers are quite important.

ctkimmie

You might try "Pure Green Protein", vanilla flavor. It contains 20g of of plant protein, with balanced amino acids. It helps me to increase my protein, while limiting my exposure to growth stimulants/antibiotic/hormone contaminants. It is vegan, gluten free/soy free. I usually whisk the scoopful of powder with a small amount of liquid, and then combine that "slurry" with the remaining liquid. That results in less bubbles, thereby decreasing excess air in your belly!

BrainyBurro

trying to set your protein (or fats) as a percentage of your daily caloric intake is stupid. it's backwards.

instead, set your protein (and fats) as a function of your bodyweight and BF%. then work backwards to determine what percentages those will be of your current calorie goals.

for example,

- LBM = (100% - BF%) x bodyweight
- protein = 1.0g/lb of LBM (some people go a little lower and use 0.8g/lb, but since protein is a daily MINIMUM, it can't hurt to err on the side of more).
- fats = 0.35g/lb of bodyweight

once you have those absolute numbers determined, then you use these conversions to determine the amount of calories to be devoted to each:

- 1g fats = 9 calories
- 1g protein = 4 calories

then you simply divide by your calorie goal to get your macro percentages:

fat calories / calorie goal = % fats
protein calories / calorie goal = % protein

once you know your % fats and % protein, then your % carbs are what's left over from 100%. i don't track carbs however. they are meaningless unless you have a medical condition that requires it.

BrainyBurro

trying to set your protein (or fats) as a percentage of your daily caloric intake is stupid. it's backwards.

instead, set your protein (and fats) as a function of your bodyweight and BF%. then work backwards to determine what percentages those will be of your current calorie goals.

for example,

- LBM = (100% - BF%) x bodyweight
- protein = 1.0g/lb of LBM (some people go a little lower and use 0.8g/lb, but since protein is a daily MINIMUM, it can't hurt to err on the side of more).
- fats = 0.35g/lb of bodyweight

once you have those absolute numbers determined, then you use these conversions to determine the amount of calories to be devoted to each:

- 1g fats = 9 calories
- 1g protein = 4 calories

then you simply divide by your calorie goal to get your macro percentages:

fat calories / calorie goal = % fats
protein calories / calorie goal = % protein

once you know your % fats and % protein, then your % carbs are what's left over from 100%. i don't track carbs however. they are meaningless unless you have a medical condition that requires it.

here's an example,

let's say someone weighs 225lbs and has a BF% of 40% and a daily calorie goal of 1900 calories.

LBM = (100% - 40%) x 225lbs = 60% x 225lbs = 135lbs
protein = 1g/lb x 135lbs = 135g
fats = 0.35g/lb x 225lbs = 78.75g = ~79g

135g protein = 4 x 135 = 540 calories
79g fats = 9 x 79 = 711 calories

540 / 1900 = ~28% protein
711/ 1900 = ~37% fats

MFP forces you to set your ratios as multiples of 5%, so in this case we'd set our MFP goals as:

30% protein (this errs on the side of eating more protein because protein is a daily MINIMUM)
40% fats (this errs on the side of eating more fats because fats are a daily MINIMUM )

100% - 30% - 40% = 30% carbs

i personally don't care about my macro ratios. i focus on meeting my minimum requirements for fats and protein and so long as i've done that for the day, i'm in good shape.

ndj1979

So a personal trainer at my gym told me the aim should be to get my pie chart to have 20% carbs, 20% fat and 80% protein.

HOW DO I DO THIS?!

Even eating paleo for a few days my protein only ever gets in the 40s and my fats are way up as a result.

Any tips? I'm meant to have 1000 calories a day to play with (and I exercise 4 days a week)

no, a more common split is 40% protein, 30% carbs, 30% fat…that is what I have mine set to ….

your personal trainer sounds like he went to bro science academy and graduated with full honors...

neanderthin

60% protein is too much.....fail, get another trainer.

ndj1979

Thanks! I know 15lbs doesn't seem much but it would appear that its the last lot that is hardest to shift...nothing is doing it.

Has anyone else dropped a final 14/15 and if so how?

I was told eating 1000 (ish) and doing exercise 4 x a week would do it. But it aint working! Hence paleo experiment...

again, you were told wrong.

I have goten to 12% body fat by eating in a deficit (about 2200 calories a day) and lifting heavy four times a week with minimal cardio ..

You need to figure out your TDEE and take 500 calories from that and eat that number for a few weeks and then play around with it and adjust as necessary.

KeithAngilly

new trainer time...protein hype is so 5 years ago. The 40 30 30 mentioned above is much more reasonable.

warriorknight

80% protein. Never going to happen. You will feel like crap, as you wont have a fuel source. You need either the carbs or the fats to a higher level to give you fuel/energy. 40/30/30 is always a good split. If you are paleo for a long time you can probably have more fats and lower your carbs as you are probably better fat adapted as an energy source.

vjohn04

Find a new trainer, or ask the trainer to limit his advice to training and not pretend to be a nutrition expert.

^this.

mike_ny

That is absurd. Even of you ate nothing but meat, it would be hard to maintain that unless everything was extremely lean.

And protein is not a great fuel source. Carbs and fats are what the body runs best on.

Doing that is unhealthy because you would not be getting enough of your essential fats and other nutrients and will put a real load on your kidneys. Any amount of protein exceeding 1 gram per pound of lean body mass starts getting into the too much protein area for most people.

JoRocka

Thanks! I know 15lbs doesn't seem much but it would appear that its the last lot that is hardest to shift...nothing is doing it.

Has anyone else dropped a final 14/15 and if so how?

I was told eating 1000 (ish) and doing exercise 4 x a week would do it. But it aint working! Hence paleo experiment...

again, you were told wrong.

I have goten to 12% body fat by eating in a deficit (about 2200 calories a day) and lifting heavy four times a week with minimal cardio ..

You need to figure out your TDEE and take 500 calories from that and eat that number for a few weeks and then play around with it and adjust as necessary.

this.

you're trainer is... well. god. absurd.

move on to someone else who actually knows something.

Unknown

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Strokingdiction

120%

ROFL.

Tell your trainer you've been eating unicorn meat in order to hit that percentage right before you find a new trainer.

arcticfox04

80% protein, Hope you don't have kidney problems in the past. I guess your bulking on those 120% macro's.

I'd recommend a new trainer or take no nutrition advice from the guy.

thomaszabel

I agree with ignoring the trainer's recommendations unless you are training for Mr. Universe competition or wanting to become a professional wrestler in the WWE.

But I do have a problem with getting enough protein, or at least as much as MFP calculates. I'm not a vegetarian, but one way I've cut my weight down over the years is cooking with whole foods and reducing meat intake by more than half. I've had to do lots of research on veggies that supply protein because I am training for a marathon, and need protein to allow my body to recover and rebuild the muscle tissue I break down on my runs.

So besides meat, I've found that beans and peanut butter are good sources of protein. I make myself a protein shake daily after my exercise, and add in a couple of tablespoons of PB. I did a google search on sources of vegetable protein, and cross-referenced it with price and found that for each dollar you spend, you can get more protein from peanut butter than any other source.

As far as beans go, awesome source of protein: Chick Peas (garbanzo beans), white beans, black beans, kidney beans, etc. I make a mean chili, but the downside of eating lots of beans is that people don't want to stand downwind from you. Enough said.

I also went to Costco, Trader Joes, health stores, local grocery stores, etc. and compared the cost per serving vs. number of grams of protein in the container for protein shake powders, and found the cheapest is called MET-Rx Protein plus. Found it at Trader Joes. There is one that is a little bit cheaper per gram at Costco, but you gotta drop about $60 each time you buy it, and the Trader Joes one is only $29 each, and lasts me about 3 weeks.

Anyway, peanut butter and protein shake mix is my suggestion. And as long as you aren't trying to look like Arnold Schwartzenegger in his younger days, I'd dismiss your trainer's advice. My MFP phone app does a good job of giving you how much you really need, and if you work out, it takes that into account and increases the daily amount needed.