Question about getting enough protein
mjboswell
Posts: 114 Member
So I've read the stickies, ran the numbers, completed my calculations and have decided I need around 1450 calories a day. This includes carbs: 111g, fats 66g, and protein 111g. I usually try to get more around 120g protein and a little lighter on the carbs or fat. My question is how do you eat that much protein and still have room for other foods. I am trying to get the macros right but often find that I am eating "extra" just to make sure I get my protein in for the day. For example, my protein shake, I will not be hungry when I drink it but I will drink it to get the extra protein. Any suggestions would be appreciated. Oh and if you need information about me here goes. I'm 37 5'2" 138 pounds. I currently run 3 miles 2 days a week. I also do strong lifts 5x5 three days a week and when I finish lifting I complete a "metcon" type workout. I've been doing metcon type workouts and running for about 6 weeks but just added the lifting last week. Thanks.
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Replies
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Pretty much chicken, extra lean ground beef, cottage cheese.0
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Chicken breast, cottage cheese, eggs, 0% Fage Greek yoghurt and steak are my main sources.
I also get it from nuts, seeds, vegetables, tofu and cheese. I never use shakes.0 -
My problem is that I'm not use to eating this much meat/protein. I obviously don't have a problem eating a lot of calories but since I have switched from pints of ice cream and fast food to better food choices I feel full almost all the time. I find myself eating when I am not hungry just so I can make my protein goal. I was just needing some advice on how to get enough protein without eating when I'm not hungry. Thanks in advance for your help. I will be trying the cottage cheese and yogurt as well.0
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Check food labels. Anything under 10 calories per gram of protein is pretty good. You'll be hard pressed to find anything better than 5 calories per gram.
Yogurt - I haven't done it with plain yet, but you can mix your greek yogurt with protein powder for an instant 40+ grams of protein. Fage Plain is 100 calories and 18 grams of protein = 5.56 calories per gram. If you mix in a scoop of protein (Calculating in a 150 calorie 30g protein variety) that'd be about 48 grams for about 250 calories.
Lean meats: Chicken, turkey, fish, pork and....wait for it...ostrich if you can find it.
Beans of pretty much any kind. Be careful. They can bloat you a bit, but they're giving you some good fiber numbers as well.
For living examples check out SideSteel and Sara's diaries and look in the protein section. Note: Sara goes hardcore mode by doing it vegetarian.0 -
- is the 1,450 with or without exercise?
-this may help re protein - http://www.myfitnesspal.com/topics/show/926789-protein-sources0 -
The 1450 is with exercise. I know that may sound a little light so let me explain. I weigh and measure my foods and I am aware that using the measuring cups, spoons, etc can be inaccurate. Also when I cook my meat I pan sear it in a table spoon of olive oil and I do not log that. So I try to get at least 120 grams in protein leaving the carbs and fats a little less than the stated number. With that said I figure my actual calories consumed are closer to 1600 or slightly more. Does this sound reasonable? Thanks for the list, I will be using it!0
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Hi! That is often the case - people are actually eating more than they are logging, which is absolutely fine as long as you are aware of it and are still making progress. It's when the progress slows/stalls that it may be problematic and tighter tracking may be needed.0
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Locking for now so we can keep track of currently active threads easier. Please PM ether myself or SideSteel if you have any further questions or comments, and include a link to this thread and we will unlock.0
This discussion has been closed.