Having trouble meeting my protein goals
zingdak
Posts: 14 Member
Hi!
Long time lurker slowly learning to be more active here and physically
CW is 167 (age:33, height: 5'6"), body fat I think is 35% (based on image here: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/), I've started lifting recently but have a hard time meeting my macro goals or my protein goals. Do you? I've always eaten heavier on the carb side so I'm slowly readjusting my diet, but meeting my protein recs based on the scooby calculator is proving to be tough. Am I doing something wrong? Or did you experience challenges too? Or am I missing something?
TIA!
Long time lurker slowly learning to be more active here and physically
CW is 167 (age:33, height: 5'6"), body fat I think is 35% (based on image here: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/), I've started lifting recently but have a hard time meeting my macro goals or my protein goals. Do you? I've always eaten heavier on the carb side so I'm slowly readjusting my diet, but meeting my protein recs based on the scooby calculator is proving to be tough. Am I doing something wrong? Or did you experience challenges too? Or am I missing something?
TIA!
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Replies
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I had trouble meeting my protein goal at first too but it gets easier. I plan my meals around protein, then add in carbs (including a big serving of vegetables) and fats. I thought about the proteins I like to eat, and meals that taste good and are easily prepared, as I got the hang of it. I like sliced ham and turkey, BBQ chicken, chillies and curries (I use a lot of mince), skinnless sausages, hot smoked salmon and trout, tuna. I eat a lot of high protein dairy like cottage cheese and Greek yoghurt, cheese snacks like Babybel, nuts (especially almonds), jerkey, pepperoni sticks, eggs in a variety of ways! I try for some of my carbs to be higher in protein too, like brown rice, rye bread, quinoa. Meeting my protein goal comes naturally to me now (I rarely supplement with powders), and I found once I was "eating more" I could get the balance of the high amount of carbs I need too.0
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I like meat and all, but do not cook at all (it just doesnt work for me ) so I do supplement a lot. I am sure there is a balance in there somewhere for you!
I "pimp" my food up - for example, I take plain greek yogurt and add flavored protein powder (chocolate coconut candy bar flavored today!) along with sugar free flavored syrup (think starbucks flavors), and then add 1/4 cup Body360 whey protein crunchies (like granola, but pure protein) - that brings the little 5 oz yogurt up to 36g protein on average.
I also make hot tea (earl grey) and add white chocolate protein powder and white chocolate sugar free syrup (tastes like white hot cocoa). I have also used toffee fudge protein and caramel syrup, etc.
Sometimes I use unflavored protein powder and add to soup, mashed potatoes, oatmeal, etc. Basically I look at everything I eat or drink and figure out how to add protein to it. Sometimes I only use 1/4 scoop of powder, but it adds up throughout the day.
I also eat a lot of salad and put Tyson grilled and ready diced chicken in it. One serving (3oz) has 21g protein, and i really like hot chicken (microwaved) in my salad...
I recently found Yasso frozen greek yogurt bars... very yummy and I think 6g protein for about 80 calories.
Good luck - its not impossible, but you do need to plan.0 -
Thank you both! The benefit of all this extra protein is I'm not going to have this gnawing feeling of hunger all the time! That alone is a relief.0
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Forgot to mention - google protein pancakes! I dont cook well, so I just add 3Tbs egg whites to one scoop protein powder (makes pudding - which sometimes I eat like that!) and then cook like a pancake. Some powders do NOT work for this, so you have to try a few. Dont expect it to taste like a real one (unless you google other recipes), and its a little dry so I put sugar free jam or whipped cream or syrup on it. Great way to get a whole scoop of protein without choking down another shake.
And eggs... fried, scrambled, etc. If scrambled, add 1 or 2 servings egg whites to each whole egg - ups the protein without increasing fat (though some fat is yummy.)...
Google protein recipes and you will find lots of things you can do!0