How do you heavy lifters get your protein?
niqua215
Posts: 283 Member
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.
I also have a protein recover shake I'll drink after my workout.
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Lots of chicken breast, egg whites, whey protein, turkey, tilapia.0
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Egg whites, protein powder, high protein/low carb bread, and sometimes cheese and nuts/nut butter.0
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Meat, whey protein, eggs0
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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 protein0 -
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.0
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Your tdee is 3700? Seems high.0
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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?0 -
I would increase your fats to 30%
and make sure your tdee is correct like davpul says, it sounds high0 -
The only time my TDEE is that high, I'm doing 3+ hrs of cycling.0
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Any/all sorts of meats, fish, eggs, whey protein supplement. I can't really have dairy, or I'd be eating that up, too.0
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Bulk buy frozen chicken breast. Also egg whites, turkey, and protein powder with higher protein. The brand I buy Is 25g's per scoop.0
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greek yogurt.0
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184 grams of protein?! :noway: How much do you lift per week?0
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You can drink the protein shakes..0
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Cottage cheese.0
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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.0
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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.0 -
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?0
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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?0 -
184 grams of protein?! :noway: How much do you lift per week?0
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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?0
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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+0
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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.0 -
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.0 -
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.0
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Chicken breast
Talapia
95/5% ground beef
Hanger steak
Pork tenderloin
Egg whites
Bacon
greek yogurt
all the fish you like!
Steak - all kinds0 -
post workout shake, ground bison, eggs, peanut butter and tuna. occaisionally a steak or some chicken0
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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...0 -
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.0
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