40/20/40 eating

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Mindarin
Mindarin Posts: 93 Member
in Food and Nutrition
So I just started the Insanity program yesterday, and am trying to eat as closely to the included diet plan as possible. This means 40% carbs, 20% fat, and 40% protein. However, to do this MFP says I need to eat 200 grams of protein a day. I like protein! Meat, eggs, milk, nuts (beef jerky. ;) ), but I am barely making 100 g of protein.

So my question is, is this accurate? And if so, what can I do to include more protein? My diary is an open book, so let me know what you think. I am open to eating protein bars, but hate protein shakes with a passion, plus I would like to get as much as I can from less engineered foodst. Any ideas on how to get more protein in w/out killing my budget and schedule?

Replies

  • SnuggleSmacks
    SnuggleSmacks Posts: 3,732 Member
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    Gah! I find that if I really push myself, I can get up to 30% protein, 30% fat, and 40% carbs, but it takes some effort. I can't imagine another 10% protein. I think that might be overkill.
  • Mindarin
    Mindarin Posts: 93 Member
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    That's definitely what I'm thinking, but I also trust MFP and Shawn T. :P Oh, the dilemma...
  • breahremington
    breahremington Posts: 42
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    i'm the same as snuggle. i try to eat 40/30/30, and some days i have trouble reaching those goals, even while utilizing protein powders and quest bars! i consider myself to be a protein lover for the most part, but 40 would be really hard for me to reach.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
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    You are eating 2000 cals a day yeah?

    If you are exercising a lot then around 1g/lb of lbm should be sufficient to retain LBM while dieting. You can estimate your LBM as BW less BF%. And it doesn't have to be "exact".

    200g of protein is how much I eat as a 183lb guy who exercises a fair bit. (on 2500 cals)
  • Mindarin
    Mindarin Posts: 93 Member
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    The struggle is real! But good to know I'm not alone. :)

    And yes, I'm currently eating about 1900 including exercise calories. However, I weigh about 170 so I feel the 200 might not be SO off...

    How do yall add more protein into your diets BESIDES supplements?
  • kdiamond
    kdiamond Posts: 3,329 Member
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    I agree 1g per pound of lean body weight or thereabouts. I try to do 35/35/30 on days I lift. Fat is important too, keeps you full.
  • SnuggleSmacks
    SnuggleSmacks Posts: 3,732 Member
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    I eat a lot of lean seafood. Talapia and cod are cheap and are almost entirely protein, and shrimp and scallops make a nice change, they're just pricier.
  • kdiamond
    kdiamond Posts: 3,329 Member
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    I eat turkey and chicken burgers, salmon, cottage cheese, Greek yogurt, Quest bars, cheese sticks, lunch meats for my main protein sources.
  • sculli123
    sculli123 Posts: 1,221 Member
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    You are eating 2000 cals a day yeah?

    If you are exercising a lot then around 1g/lb of lbm should be sufficient to retain LBM while dieting. You can estimate your LBM as BW less BF%. And it doesn't have to be "exact".

    200g of protein is how much I eat as a 183lb guy who exercises a fair bit. (on 2500 cals)
    This^ I eat 200g protein at about 200 lbs, sometimes less. As long as you get your LBM in protein you're good.
  • Mindarin
    Mindarin Posts: 93 Member
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    Thx for the food ideas! :D So is the idea to up protein levels as you up physical activity? Or is it just based on lean body mass?
  • chrisdavey
    chrisdavey Posts: 9,834 Member
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    Based primarily on LBM as that is what you are wanting to maintain.

    If you are strength training then your requirements are slightly higher than someone who is sedentary though.

    I just assume that everyone lifts these days :laugh:

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