Ideas on getting more protein...

Boosier3
Boosier3 Posts: 57 Member
in Health and Weight Loss
So I just recently adapted the IIYFM, and am loving the increased calories, etc. I have my macros set and manage to do somewhat well, but I need suggestions on how to reach my protein intake of 180 mg a day. I eat protein at every meal, and supplement with protein powder. My food diary is open if you would like to peel at it. Any advice?

Replies

  • Francl27
    Francl27 Posts: 26,371 Member
    180 is probably overkill with a 1600 calorie diet. I've been at 40% carb 30% fat 30% protein pretty much from the start and I managed to only lose 3 lbs of lean mass.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    wow 180g of protien ....not sure where you got that number but it's pretty high for a woman esp with 1600 calories. I have the same calories and eat 120g based on this calculation

    121x4/1600=30% (works out to 120g a day)

    But for me it's all about lean protiens, seafood, greek yogurt and cheese.

    I don't care for peanut butter (I like it but not worth the calories) and try to make sure I have a good protien to calorie ratio...1g per 10calories I was told is an excellant ration so I try to keep that in mind when choosing my food.
  • rjmudlax13
    rjmudlax13 Posts: 900 Member
    180 does seems like a lot. 120 might be a better number for you.

    But to answer your question: Chicken, beef, pork, any other kind of meat, fish, milk, cheese, yogurt, whey protein, nuts...

    So, any kind of meat/fish will have the highest, followed by dairy, then nuts/legumes.
  • Boosier3
    Boosier3 Posts: 57 Member
    I thought the 180 was high as well, but that was the number IIFYM gave me, I think I will lower it to 120. I definitely hit that everyday!!

    Thank you all!
  • ell_v131
    ell_v131 Posts: 349 Member
    I think 180 is an overshoot too. If you work out, try goin by 1-1.5g/lb of lean body mass.

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