How do you heavy lifters get your protein?

niqua215

I set my Diary to 40% Protein, 40% Carbs and 20% fat, I'm already over on fats for the day due to nuts and eggs. But how do you get in all the protein? It seems like I'll be under on protein and carbs. Should I change the macros? What do you recommend? Or types of food should I add to my diet? I still have fruit and veggies to eat for the day but they'll fall under carbs and sugar.

I also have a protein recover shake I'll drink after my workout.

JacksMom12

Lots of chicken breast, egg whites, whey protein, turkey, tilapia.

Unknown

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BarackMeLikeAHurricane

Egg whites, protein powder, high protein/low carb bread, and sometimes cheese and nuts/nut butter.

Cr01502

Meat, whey protein, eggs

JessiBelleW

Most proteins come with a built in fat component, you can minimize this (tipping off the fat from meet when it cooks, only eating egg whites ect). Maybe it would be better to lower your cabs a little, and up the fats a bit.

PPs have given some great sources of protein

niqua215

I have all of the above, lean meats, protein powder, eggs but I'll still come in under my protein percentage. And I follow MFP's calorie allowance of 1840. My TDEE -20% is 3153 calories! Yikes, how can I eat that much food and lose weight? I'm confused.

DavPul

Your tdee is 3700? Seems high.

skinnyinnotime

I have all of the above, lean meats, protein powder, eggs but I'll still come in under my protein percentage. And I follow MFP's calorie allowance of 1840. My TDEE -20% is 3153 calories! Yikes, how can I eat that much food and lose weight? I'm confused.

Are you eating fish and seafood, they're high in protein.

Wow your TDEE is extremely high, how so?

Crankstr

I would increase your fats to 30%

and make sure your tdee is correct like davpul says, it sounds high

EvgeniZyntx

The only time my TDEE is that high, I'm doing 3+ hrs of cycling.

Lupercalia

Any/all sorts of meats, fish, eggs, whey protein supplement. I can't really have dairy, or I'd be eating that up, too.

Brownsbacker4evr

Bulk buy frozen chicken breast. Also egg whites, turkey, and protein powder with higher protein. The brand I buy Is 25g's per scoop.

lacroyx

greek yogurt.

LoveMyLife_NYC

184 grams of protein?! :noway: How much do you lift per week?

Motivation4KB

You can drink the protein shakes..

lesspaul

Cottage cheese.

pspetralia

I looked at your food diary for the past week and I would suggest increasing your meat intake. Have chicken or turkey breast once a day. Add in some tuna.

3dogsrunning

I looked at your food diary for the past week and I would suggest increasing your meat intake. Have chicken or turkey breast once a day. Add in some tuna.

Yup. I would also Replace your lean pocket with something that has higher protein. If its a convince thing browse your freezer section for higher protein options. I make turkey meatloaf muffins and freeze them to take as snacks or meals.

niqua215

Thanks for the suggestions everyone. I went grocery shopping this weekend so I have more lean meats vs the lean pockets. And as far as my TDEE, I have no idea why I was given that number. I used the Scoobys workshop site. Maybe I did something wrong?

3dogsrunning

Thanks for the suggestions everyone. I went grocery shopping this weekend so I have more lean meats vs the lean pockets. And as far as my TDEE, I have no idea why I was given that number. I used the Scoobys workshop site. Maybe I did something wrong?

I would run the numbers again. What activity level did you choose?

kms1320

184 grams of protein?! :noway: How much do you lift per week?

seems about right, my base is 212g a day without exercise, with exercise it can get as high as 285g protein required.

niqua215

Ok I did the TDEE wrong. I selected male instead of female. But my TDEE-20% is still 2591. Still seems like a lot. Or maybe I should have chosen 1-3 hours if exercise vs 3-5 hrs?

gadenni34

chicken, fresh mozzerella cheese(the soft stuff) and Greek yogurt. those are my main sources of protein. I try hard to not have to supplement and most days those get me the amount I want. which is 110+

Reinventing_Me

Ok I did the TDEE wrong. I selected male instead of female. But my TDEE-20% is still 2591. Still seems like a lot. Or maybe I should have chosen 1-3 hours if exercise vs 3-5 hrs?

I picked 1-3 hours for mine and got 2165 for TDEE -20% to lose weight; for desk job with little or no exercise, I got 1889 for TDEE-20%. Most days I'm close to that.

niqua215

Ok I did the TDEE wrong. I selected male instead of female. But my TDEE-20% is still 2591. Still seems like a lot. Or maybe I should have chosen 1-3 hours if exercise vs 3-5 hrs?

I picked 1-3 hours for mine and got 2165 for TDEE -20% to lose weight; for desk job with little or no exercise, I got 1889 for TDEE-20%. Most days I'm close to that.

I redid it and chose 1-3 hours and came back with 2298. Just logged the rest of my food for the day and I'm at 1653 with 86 grams of protein left. I was under my sugar grams so yaaaayyyy! I'm always over.

niqua215

I reset my diary to TDEE -20% with 40, 40, 20 macros. Gonna see how well throughout the week. Gonna fall way short today though.

suelegal

Chicken breast
Talapia
95/5% ground beef
Hanger steak
Pork tenderloin
Egg whites
Bacon

greek yogurt
all the fish you like!
Steak - all kinds

kuntry_navy

post workout shake, ground bison, eggs, peanut butter and tuna. occaisionally a steak or some chicken

togmo

Ok I did the TDEE wrong. I selected male instead of female. But my TDEE-20% is still 2591. Still seems like a lot. Or maybe I should have chosen 1-3 hours if exercise vs 3-5 hrs?

I picked 1-3 hours for mine and got 2165 for TDEE -20% to lose weight; for desk job with little or no exercise, I got 1889 for TDEE-20%. Most days I'm close to that.

I redid it and chose 1-3 hours and came back with 2298. Just logged the rest of my food for the day and I'm at 1653 with 86 grams of protein left. I was under my sugar grams so yaaaayyyy! I'm always over.

It does depend on how much exercise you are doing though, if you work a somewhat active job and workout a few times a week then you don't want to undereat by selecting lightly active. If in doubt average some values between lightly active and moderately active, they are simply a multiplier of your BMR (ie lightly active applies a 1.375 multiplication factor to your BMR whilst moderately active applies a 1.55 multiplier to your BMR). You could make yours 1.5 or whatever you like really following the equation outlined on scoobys site.

Your protein numbers are on the higher side so don't worry too much if you can't attain that sort of level of protein, you will still be getting a decent amount but generally the more protein the better - to a point. Your fats are on the lower side too so try not to undereat on those too much. I have my macros set to 30% protein 40% carbs and 30% fat which work for me but I tend to fall short on my protein and fats generally and eat a few too many carbs but I am still generally consuming enough protein and not too many carbs or fats.

Also don't worry too much about MFPs default sugar setting. If you eat your two pieces of fruit that we are told we should eat daily you will probably be over on your sugar on this site...

mousepaws22

Protein powder, chicken, mozzarella and fish mainly. Tuna and steak is good too. I have nuts and natural yoghurt but they're quite small amounts of protein really. I don't eat eggs but they're meant to be good for protein.