Upping protein - sodium issues and no weight loss?

I eat 135 grams of protein per day as a minimum and watch my sodium too. I eat a lot of what you already eat. I find to hit that mark I really need to eat some chicken (i dont like red meat), greek yoghurt and protein shakes. I then also eat things like peanut butter, tahini, cottage cheese (this is kinda high in sodium), cheese....i do most days manage to keep my sodium under 2000mg.

Try cottage cheese and greek yogurt, and protein powders (not as good) as sources of protein; they have less sodium.

The processed meat and sodium comments are correct, you are going to have to work extra hard at eating lower sodium in all areas. The DASH diet guidelines have some great lower sodium options. You will sacrifice taste sometimes especially with things like spinach. Stay away from cans in general and try to buy fresh things that have limited shelf life and fridge life. My favorite sources of protein : eggs or egg whites, plain almonds, unsweetened soy milk, raw unsalted shelled sunflower seeds. Good luck to you and continue to watch calories.

In this study both groups consumed 2010 calories in addition to their normal daily intake. Group 1 also consumed an additional 106g of protein and group 2 consumed only an extra 24g of protein. The results are group 1 gained 6lbs of lBM and group 2 gained 7.5lbs while consuming roughly 120g of protein total. Yes the LOWER protein group gained more LBM than the higher protein group.

OK, I believe I've found the study you were trying to summarize - but you (Edit: or whomever you quoted from) incorrectly interpreted it.

The study is "Effects of high-calorie supplements on body composition and muscular strength following resistance training." and studied 73 college football players in a randomized, double-blind trial.

Again there were three groups, not two. In addition to their normal diets group 1 consumed a 2010 kcal high calorie, high protein supplement containing 356 g carbohydrate and 106 g protein. Group 2 consumed a carbohydrate supplement that was isocaloric with CHO/PRO. Group 3 received no supplement and served as a control. All subjects were placed on a 4-day x week(-1) RT program for 8 weeks.

Where the error is (and it's considerable) was in their total protein consumption. First, the study shows these were trained college football players who already were ALL having their minimum protein requirements met, even BEFORE the supplement drink.

The results were "... that high-calorie supplements are effective in increasing BM and FFM when combined with RT. However, once individual protein requirements are met, energy content of the diet has the largest effect on body composition."

As stated previously, they already had their individual protein requirements met. BTW they were NOT each having 120g total and nowhere in the study does it make this claim because they were all consuming considerably more protein daily than this. I'm not sure where that idea came from - but it's not in the study whatsoever.

I have upped my protein with tuna, salmon, cod,eggs, Try to drink more water up to 15 glasses a day if you can . That will flush the sodium out of your body. Greek yogurt is also high in protein. It has worked for me and got me off my plateau. I have also gone hi and then low on calories and exercise.

ok so if you have low blood pressure then don't worry about sodium. Water weight fluctuates, it doesn't hinder fat loss. So eat whatever protein you want to hit your targets. Pretty simple And also, if you are still worried about your sodium, what is your potassium intake like?