IIFYM Protein and Water Question

alsaxon

The rule about 1 gram of protein per body weight is killing me. That means I need to get 128.5 grams of protein a day. I'm accustomed to hitting about 50 to 60 most days and that includes eating meat, beans, cheese and maybe eggs. Do I have to make my portion sizes bigger? I just don't know how to do this without going over my calorie count which is 1,734. I'd love ideas.

Also, the site admin recommends a gallon of water per day. Creative ideas for that is welcomed as well.

BeccaBollons

I'd like some ideas too- natural ones that don't involve powders.
I hae found though that fish (like swordfish or trout) seems to bump up the protein nicely. It is costing a fortune though- protein is expensive!

calculustiger

Since you mentioned that you have trouble reaching that goal while staying under your calorie limit, I recommend:

Egg whites (consider omelets, adding to pasta, adding to oatmeal, etc.)
Chicken
Protein powder
Replacing other milks with light soymilk
Replacing other cereals with Kashi GOLEAN or Special K Protein
Greek yogurt
Replacing other pastas with something like http://essentialeating.com/products/sprouted-whole-grain-organic-spaghetti

Snow3y

You'll most probably need to have bigger portions... For me, I only have 2-3 meals a day (excl protein shake) which are high protein... and that's on my 'high' protein diet..

Usually people can get most of their daily requirements of protein from the carbs they eat.. like having pasta would have _ amount of protein in it, that's excluding any mince or chicken you might have with it..

I'm not sure what your diet is like because your diary is closed

GiGiBeans

I try to eat 5 oz of protein each meal, usually chicken, tuna, salmon and lately too much beef. Dessert might be Greek yogurt based for more protein. I'll supplement with shakes or quest bars if I'm falling short.

LynneAmelia

I am so confused about the Protein! I had no clue we had to stay within a certain limit other than the calories LOL! No wonder after a week i have lost no weight! How does one keep up with tracking this best... any advice would do at this point, i have reached a stage of not losing, and have 5 more Kg's to go till i'm back at my pre-baby weight.

YolieCreator

I've seen a lot of people put citrus slices and herbs in their water. Fruits etc. Naturally flavors the water and you don't get the calories, just a taste

dianamatienzo

Greek yogurt is great! I get the Great Value brand from Wal-Mart because I find that one to be the best price. It's about $4 as compared to something like the Chobani brand that's usually about $6; I'd also recommend the larger tubs and not the individual greek yogurt tubs. I also love chicken, tuna, and eggs I personally use whey protein very often to reach my goal because it's just easier that way.

dianamatienzo

I am so confused about the Protein! I had no clue we had to stay within a certain limit other than the calories LOL! No wonder after a week i have lost no weight! How does one keep up with tracking this best... any advice would do at this point, i have reached a stage of not losing, and have 5 more Kg's to go till i'm back at my pre-baby weight.

Well, protein intake won't make you lose weight. To lose weight, calories are the only thing that matters, but if you want to mostly lose fat and maintain muscle getting more protein in your day is what you need to do. To lose weight in a healthy way, having a balanced daily intake of your macros is super important, but like I said, calories are the only that matters just to lose weight

Hendrix7

Use lean body mass instead of total body weight

alsaxon

Since you mentioned that you have trouble reaching that goal while staying under your calorie limit, I recommend:

Egg whites (consider omelets, adding to pasta, adding to oatmeal, etc.)
Chicken
Protein powder
Replacing other milks with light soymilk
Replacing other cereals with Kashi GOLEAN or Special K Protein
Greek yogurt
Replacing other pastas with something like http://essentialeating.com/products/sprouted-whole-grain-organic-spaghetti

Oh wow!! I never thought of adding egg whites to oatmeal! I'll try that! Thank you!!

alsaxon

You'll most probably need to have bigger portions... For me, I only have 2-3 meals a day (excl protein shake) which are high protein... and that's on my 'high' protein diet..

Usually people can get most of their daily requirements of protein from the carbs they eat.. like having pasta would have _ amount of protein in it, that's excluding any mince or chicken you might have with it..

I'm not sure what your diet is like because your diary is closed

I'll open it up. Nothing much to look at now because I haven't done a good job of entering things in it.

alsaxon

I try to eat 5 oz of protein each meal, usually chicken, tuna, salmon and lately too much beef. Dessert might be Greek yogurt based for more protein. I'll supplement with shakes or quest bars if I'm falling short.

I'll already do Greek yogurts at one or two per day. I try to limit it though because I hate plain yogurt and flavored will put me over the limit. I used to add plain to my smoothies though. Maybe I'll get back to doing that again. That's 19 grams right there!

alsaxon

I've seen a lot of people put citrus slices and herbs in their water. Fruits etc. Naturally flavors the water and you don't get the calories, just a taste

I make lemon water as of now. I guess I just need to force myself to drink more than 8 cups a day. I do like it though. A gallon is just a lot.

alsaxon

Use lean body mass instead of total body weight

Thanks! What benefit does using lean body mass have besides lowering the protein intake I need? Sorry if this is a dumb question.

EricMurano

Take a look at my diary. Every morning I have scrambled eggs - 4 whites, 2 whole. Chicken breast for lunch and whatever for dinner.

RE: using lean body mass in the calculation - I think the 1g per lbs rule is for your weight in muscle, bone and organs. You probably don't need 1g of protein per lbs of fat on your body.

sijomial

The "usual" or very commonly advised amount is 0.8g per 1lb body weight or as "emurano" says below 1g per 1lb of lean body mass.

Just a question though - if you don't log your food how do you know you are under or over?

As for the water - who says you have to drink a gallon of water a day? That could be too much, too little or just right but aiming at a random number is pointless. There are a huge number of myths around water on here! Hydration is important but it doesn't have to come exclusively from water.

Hendrix7

Use lean body mass instead of total body weight

Thanks! What benefit does using lean body mass have besides lowering the protein intake I need? Sorry if this is a dumb question.

1g per lb of lean body mass has been shown to preserve muscle, I think 1g per lb of bodyweight is always recommended because it's a convenient number.

Sawjer

Could pick up a few protein bars (check sugar and carb content) Tinned tuna is easy, salmon, chicken, greek yoghurt, blueberries. Bigger portions could do it of course, chicken is great for protein. Steak/Red meats.. spinach?

LynneAmelia

Thanks so much! I definitely want to lose excess fat first! then need to tone up! But also don't want to lose only to gain, I have been juggling the 5kg for quite some time now, and think it is due to the methods i have used. I don't get much time to eat at work, so i am now having shakes so that i ensure Breakfast and lunch I think i had a really bad day the one day as my protein was double what i should have had. We don't use the gym much, but recently bought some equipment and since the novelty is still strong i have used it more than normal. so i also think i have possibly lost cm's rather than weight according to a scale. Will check on that! i will for now though try and keep within all those limits and just have to judge it daily till we know what best to eat.

dianamatienzo

Thanks so much! I definitely want to lose excess fat first! then need to tone up! But also don't want to lose only to gain, I have been juggling the 5kg for quite some time now, and think it is due to the methods i have used. I don't get much time to eat at work, so i am now having shakes so that i ensure Breakfast and lunch I think i had a really bad day the one day as my protein was double what i should have had. We don't use the gym much, but recently bought some equipment and since the novelty is still strong i have used it more than normal. so i also think i have possibly lost cm's rather than weight according to a scale. Will check on that! i will for now though try and keep within all those limits and just have to judge it daily till we know what best to eat.

No problem! Don't forget that most people think they need much less protein than they should be getting. When losing weight, and if you're already within a healthy weight range, I'd recommend a gram of protein per pound. For example, my daily intake is 131 grams and I weigh ~128. I always say this, but trial and error is really the only way to know what your body really needs; doing some research and getting good estimates give you a great idea of something similar to what will ultimately work for you :]

DawnEH612

The protein is per lean body mass (muscle) and can be .8-1.0 grams per pound of lean body mass. I tend to aim for a % of my daily caloric intake of about 25% protein. Based on 1700 calories a day, 425 calories/day would be from protein and that would be 106 grams of protein a day (there are 4 calories per gram of protein... 425/4 = 106) That way your protein consumption will be based on how much food you actually eat that day, which can vary if you workout or dont workout that day. I also want to note, if you are not lifting heavy duty then there is no need to eat that amount of protein and you can reduce your protein consumption to about 20%.

As far as water goes.... There is a old standard of 64 ounces/days, but this is a guide not an exact science. The reality is, it should be about proper hydration not water consumption. You can get properly hydrated from any liquid that is not alcoholic ????or laden with caffeine☕ and/or sodium . (Caffeine and sodium are both diuretics and will ultimately dehydrate you). Things like juice, almond milk, and even watermelon ???? will addd to the hydration requirements. Another rough gage is to drink half your body weight in hydrating fluids. So, if you weight 150 pounds aim for 75 ounces of hydrating liquids throughout the day. I try to drink 2 cups as soon as i get up in the morning before anything else. It helps to rehydrate you after losing a lot of fluid through body repair and evaporation via respiration during the night.

dianamatienzo

The protein is per lean body mass (muscle) and can be .8-1.0 grams per pound of lean body mass. I tend to aim for a % of my daily caloric intake of about 25% protein. Based on 1700 calories a day, 425 calories/day would be from protein and that would be 106 grams of protein a day (there are 4 calories per gram of protein... 425/4 = 106) That way your protein consumption will be based on how much food you actually eat that day, which can vary if you workout or dont workout that day. I also want to note, if you are not lifting heavy duty then there is no need to eat that amount of protein and you can reduce your protein consumption to about 20%.

As far as water goes.... There is a old standard of 64 ounces/days, but this is a guide not an exact science. The reality is, it should be about proper hydration not water consumption. You can get properly hydrated from any liquid that is not alcoholic ????or laden with caffeine☕ and/or sodium . (Caffeine and sodium are both diuretics and will ultimately dehydrate you). Things like juice, almond milk, and even watermelon ???? will addd to the hydration requirements. Another rough gage is to drink half your body weight in hydrating fluids. So, if you weight 150 pounds aim for 75 ounces of hydrating liquids throughout the day. I try to drink 2 cups as soon as i get up in the morning before anything else. It helps to rehydrate you after losing a lot of fluid through body repair and evaporation via respiration during the night.

^ Well said! Couldn't have said it better myself

alsaxon

Take a look at my diary. Every morning I have scrambled eggs - 4 whites, 2 whole. Chicken breast for lunch and whatever for dinner.

RE: using lean body mass in the calculation - I think the 1g per lbs rule is for your weight in muscle, bone and organs. You probably don't need 1g of protein per lbs of fat on your body.

You diary gave me great ideas!!

I'll try the lean body mass idea to see if that works for me. That will put me at 97g. That'll be much easier for me too reach!

alsaxon

The "usual" or very commonly advised amount is 0.8g per 1lb body weight or as "emurano" says below 1g per 1lb of lean body mass.

Just a question though - if you don't log your food how do you know you are under or over?

As for the water - who says you have to drink a gallon of water a day? That could be too much, too little or just right but aiming at a random number is pointless. There are a huge number of myths around water on here! Hydration is important but it doesn't have to come exclusively from water.

I was just going by when I usually log my food, I notice I continually hit that number. Been bad about it lately though. Also, alot of times I don't log in FP, I just remember or write it down. It's faster! lol

The IIFYM is the site that recommended a gallon a day.

8. To dial in IIFYM with more accuracy, follow these steps:

-Eat at least 1 gram of protein per pound of body weight
-Eat .45 grams of fat per pound of body weight
-Any remaining calories you have left in your daily total will come from carbs
-Take in 20% – 25% of your body weight in fiber every day
-Drink 1 gallon of water per day in addition to any other liquid you consume

alsaxon

Could pick up a few protein bars (check sugar and carb content) Tinned tuna is easy, salmon, chicken, greek yoghurt, blueberries. Bigger portions could do it of course, chicken is great for protein. Steak/Red meats.. spinach?

Thank you! I love tuna. I can eat it straight out the can. I use blueberries in my smoothies. I will add more.

Warchortle

is not 1 lb per body weight.. it's 1 lb per LEAN body mass.. and you don't even need 1g... you need anywhere between .6-1g you can go over.. it's not a big deal.

alsaxon

The protein is per lean body mass (muscle) and can be .8-1.0 grams per pound of lean body mass. I tend to aim for a % of my daily caloric intake of about 25% protein. Based on 1700 calories a day, 425 calories/day would be from protein and that would be 106 grams of protein a day (there are 4 calories per gram of protein... 425/4 = 106) That way your protein consumption will be based on how much food you actually eat that day, which can vary if you workout or dont workout that day. I also want to note, if you are not lifting heavy duty then there is no need to eat that amount of protein and you can reduce your protein consumption to about 20%.

As far as water goes.... There is a old standard of 64 ounces/days, but this is a guide not an exact science. The reality is, it should be about proper hydration not water consumption. You can get properly hydrated from any liquid that is not alcoholic ????or laden with caffeine☕ and/or sodium . (Caffeine and sodium are both diuretics and will ultimately dehydrate you). Things like juice, almond milk, and even watermelon ???? will addd to the hydration requirements. Another rough gage is to drink half your body weight in hydrating fluids. So, if you weight 150 pounds aim for 75 ounces of hydrating liquids throughout the day. I try to drink 2 cups as soon as i get up in the morning before anything else. It helps to rehydrate you after losing a lot of fluid through body repair and evaporation via respiration during the night.

Thx for all of this great information!

HollisGrant

The rule about 1 gram of protein per body weight is killing me. That means I need to get 128.5 grams of protein a day. I'm accustomed to hitting about 50 to 60 most days and that includes eating meat, beans, cheese and maybe eggs. Do I have to make my portion sizes bigger? I just don't know how to do this without going over my calorie count which is 1,734. I'd love ideas.

Also, the site admin recommends a gallon of water per day. Creative ideas for that is welcomed as well.

I bought a 32 oz sport bottle (sold at drug stores and grocery stores). I fill it with filtered water and lemon slices and know I have to drink two a day. I take it to work with me, too. It really helps because the side of the bottle is marked in cup increments. I also bought a larger gallon bottle and fill that with filtered water that I keep in the fridge. The lemon slices make drinking the water a lot easier for me.

I really like the fact that water curbs my hunger.

cajuntank

One cup of Chobani Greek plain yogurt has 18g of protein, one scoop of chocolate protein powder tends to have between 25g-30g of protein. Mix together and that's 40-48 grams of protein yummyness.

CoachReddy

The rule about 1 gram of protein per body weight is killing me. That means I need to get 128.5 grams of protein a day. I'm accustomed to hitting about 50 to 60 most days and that includes eating meat, beans, cheese and maybe eggs. Do I have to make my portion sizes bigger? I just don't know how to do this without going over my calorie count which is 1,734. I'd love ideas.

Also, the site admin recommends a gallon of water per day. Creative ideas for that is welcomed as well.

.7-1g first off, and it's per pound of lean body mass, which means you can probably shave a bit off there. an adult woman doesn't actually require more than 46g of protein according to the USDA/FDA, so 60-90g is probably ideal