IIFYM Protein and Water Question

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Replies

  • Babeskeez
    Babeskeez Posts: 606 Member
    If it wasn't for my protein powder I would be hitting the same macros for protein as you. I just dont enjoy eating all that stuff everyday. So my answer is, protein shakes. :laugh: :wink:
  • LynneAmelia
    LynneAmelia Posts: 11
    thanks again! I will definitely check that.
  • Byrdiblack
    Byrdiblack Posts: 4 Member
    Using the IIFYM calculator, I (153lb female) get a TDEE of 1943.
    With textbook fat loss recommendations of eating 20% under my TDEE, I shoot for 1554 calories a day.

    Now the IIFYM macros put me at 1.00 gram of protein per body weight, NOT per lean body mass, like you guys are saying.
    Results are:

    CARBS PROTEIN FAT FIBER CALORIES
    80.6 153 68.9 31 - 38 1554

    Are my macros inflated because it's going by body weight for protein? Should I change something? Ya'll are freakin' me out!
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    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!

    Add Stevia or a zero cal sweetener.

    You can steal from my diary, if you want. Although my portion sizes would be obnoxious for you, hah. I primarily get protein from chicken, fish, Greek yogurt, eggs and egg whites.
  • JossFit
    JossFit Posts: 588 Member
    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 eat about the same amount of calories as you each day (1750 right now) and eat 180g of protein per day without having to use any powders or supplements. It's easy! Instead of one chicken breast, have two. Instead of one piece of fish, have two. :) Just double up on the protein you already have.

    What are your macros set at in your diary?
  • lavieboheme1229
    lavieboheme1229 Posts: 448 Member
    I encourage you to look at my diary. I have 94 grams of protein in there for the day, and only 15 of that came from my protein powder this morning. And I'm at 1,400 calories on the day thus far (it might change depending on the kind of hamburger roll I pick up for dinner). But you get my point. I try to have protein with every snack and meal. Protein is what keeps me full. So I rely heavily upon it to not feel like I'm hungry throughout the day.

    A lot of people are hesitant with protein powders. I was too honestly. But I brought my protein powder to my doctor, and we looked at it together. She was confident everything would be fine with the powder. And everything has. I lead a normal life, I eat minimally processed foods (in my opinion), not a lot of eating out or fast foods. Powder is OK.

    Regarding the gallon of water every day- That's a LOT. Some people can do it. I personally can't. Remember you get water from the fruits and veggies you eat also. I aim for 3-4 bottles of water every day, a cup of tea (I like mine black), on top of whatever shake or fruit I may eat. If I'm feeling bloated, I aim for more. If I'm thirsty, I drink more.

    Hope this helps.
  • alpine1994
    alpine1994 Posts: 1,915 Member
    I go with this:

    A position statement published by the ADA, DOC and ACSM recommends that endurance and strength-trained athletes have between 1.2 and 1.7 g/kg (0.5 - 0.8 grams per pound) of protein for the best performance and health.
    http://exercise.about.com/cs/nutrition/a/protein_2.htm

    Of course there are a million different articles out there on how much protein you need. According to the above, I should eat between 74 and 116 grams of protein per day, so I generally shoot for 100g.

    According to that same website, foods with complete proteins (all of the essential amino acids) are beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. You can get incomplete proteins from grains, legumes, nuts, seeds, and dark green veggies.

    I am not a big meat-eater, but I tried to eat at least 6oz of beef/chicken/pork per day. I also eat greek yogurt every day (around 14g protein), a Luna protein bar (12g protein), and then there's 1g-5g of protein in my other regular daily staples like oatmeal, light cheese sticks, and veggies. I definitely need to eat more legumes!
  • ahmadfahmy
    ahmadfahmy Posts: 214 Member
    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. :)

    2 scoops of whey is ~50g protein...

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