Calling all women on high protein diets!

indijonesg
indijonesg Posts: 5
in Health and Weight Loss
I have been trying to lose weight (about 5-7 lbs) for awhile and realized I have been focusing on all the wrong things!

I recently took my body fat and I was at 26%, which seemed very high for me, as I am 5'6" and weigh only 123 lbs.

So I decided its time to start focusing on decreasing my fat and increasing my muscle. I am no longer focusing on getting to that magic number on the scale.

I have researched this subject a lot and through trial and error have found the quickest way is to increase my protein and keep my workouts under 40 minutes and focus on HIIT.

I have been eating about 1300 calories a day and working out 4 times a week (excluding weekends- I eat and drink pretty much whatever I feel like on Saturdays and Sundays). I keep my protein intake between 100 g- 150 g a day (I drink EAS Advantage, Shakeology and eat Quest bars to get this high).

In three weeks, I have lost 2.5% body fat and gained 2.5% muscle mass. I definitely look and feel better!

Does anyone have any foods they can share with me that have high protein and low calories so I can start switching things up a bit?

Also, what are your favorite HIIT workouts?

Replies

  • supermodelchic
    supermodelchic Posts: 550 Member
    Check out my diary, i eat a high protein diet...have your bodyfat checked by the under water tank, they are mobile and you should find one in your area, I did that last year , I am also 5" 6" and my bodyfat came in at %18 I weigh 130.. i combine weightlifting and HIIT training , Spin bikes and stairmaster, message me if you want more detailed info on my workouts!!!! goodluck!
  • williams969
    williams969 Posts: 2,528 Member
    I love me some protein! My goal is 120-130g/day. Most of that comes from good ol' chicken (breasts or thighs, whatever is cheaper on any given week), a steak or beef roast once a week, and Greek yogurt and eggs. I find planning my meals around the protein first, I only need to take one protein shake daily to hit 130g.

    This calculator was super helpful for me to calculate my maintenance level; http://scoobysworkshop.com/accurate-calorie-calculator/#results

    Are you sure 1,300 is adequate? Seems sorta (a lot) low for your stats, given your recomp goal to build muscle and lower BF. Sounds as if you don't want to lose any more (and I agree--focus on building muscle mass is the best way to get "there"). A calorie deficit will not build muscle for ya. Don't be afraid to up those calories to make the muscle gains. Are you lifting heavy, too?
  • h7463
    h7463 Posts: 626 Member
    Hi there!
    I'm a bit older than you, but I'm on a similar mission: reducing body fat.. My current stats 51, 5'5", 132lbs, 17% BF, US dress size 4. I started 2 1/2 years ago at 125 lbs and 25% BF and dress size 8.
    My suggestion would be to get a complete fitness assessment, including body composition. I used to check with with the body fat feature of my bathroom scale, but it's anywhere between 15% and 28% in the same week. Completely useless. BodPods or skin fold calipers are better.
    Are the 1300 calories your net calories for the day? I'm lifting, currently doing a lot of HIIT workouts 6x per week, and I'm slowly losing fat at 1300 net calories, weight not so much, due to strength training. My goal is actually 1500 cal, but I don't eat all my exercise calories back to make up for some mis-measurements... My macros are set to 35-carb, 25-fat, 45-protein, and I am not using the MFP suggestions.
    I eat a lot of Greek yogurt, eggs, chicken, turkey, pretty much any kind of lean meat, really. I mix my protein shakes with light soy milk or skim milk, which have even more protein. It really adds up during the day, and it's still reasonable in calories.
    Opening my diary wouldn't help, because I make all meals from scratch, and the details are not listed.

    Maybe you will find some of my experience helpful. Good luck! :flowerforyou:
  • ariesflame
    ariesflame Posts: 82 Member
    I'm a vegetarian on a high fat/high protein diet. I'm still playing with my macros and such to get my proteins and still be under calories, but I hope its working.
    I entered a challenge at my bootcamp to from 20 in 6 weeks, but the scoring takes into consideration of BF% lost. (one point per pound lost and 2 points per BF% lost)
    Using the handheld scale, I came in at 29% for a 5'3 156lbs (at the time). I'm smaller than some of the challenge so I'm hedging my bets on shifting BF to gain more points.
    I had already been seeing size and weight loss results by being more active, but I think the diet is kicking me into over drive.
    In addition the boot camp, which I count as circuit Training I've added some extra running and heavy weights. I have no BF scale to gauge how BF is going but I hope it works.. I'm getting pretty sick of egg whites. Once this is over I'll go back to a more moderate pace.

    My diary is open to friends, add me if you're interested to see the logs. (I'm honest about being bad too, never lie about beer and burritos. I'ma lazy butt and usually use the closest calorie substitute for food from restaurants)
  • Francl27
    Francl27 Posts: 26,371 Member
    I don't want to bust your bubble, but I doubt it's possible to gain 2.5% of muscle mass in 3 weeks while eating 1300 calories. I don't know what you're using to determine your body fat, but it's most likely inaccurate.
  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    I don't want to bust your bubble, but I doubt it's possible to gain 2.5% of muscle mass in 3 weeks while eating 1300 calories. I don't know what you're using to determine your body fat, but it's most likely inaccurate.

    I agree with that. That would be impressive for even noob gains. I too think something is off in your measurement methodology.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I don't want to bust your bubble, but I doubt it's possible to gain 2.5% of muscle mass in 3 weeks while eating 1300 calories. I don't know what you're using to determine your body fat, but it's most likely inaccurate.

    This...

    To gain muscle you need to be eating in a surplus and doing a progressive load lifting program. If you are obese or new to lifting yes you will get some gains but nothing significant...we women don't have it in our hormones really.

    Now I wouldn't call mine high protien, I aim for 125g a day to aid in the repair of my muscle because I do lift weights. However I am not trying to bulk at this point.

    HIIT is good but consider adding in a well versed lifting program such as Starting Strength, Strong lifts or NROLFW...and upping your calories a bit if you do.

    I do lift 3x a week, HIIT, walking, biking (sometimes) eat almost at maitenance hoping for a slow recomp.

    For you since you really don't have weight to lose you should consider a bulk at this point...eating lots, lifting lots then cutting and if done right you will gain muscle and some fat but the cut when done right you will retain most of the muscle and lose the fat...

    ETA: My diary is open feel free to check it out and this link
    http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
  • ksaranya
    ksaranya Posts: 50
    Protein gets me constipated :--( any ideas on how to work around it?
    I do eat lot of veggies and decent amt of fruits. more than 80g or protein and I am sorta stuck. help!
  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    Protein gets me constipated :--( any ideas on how to work around it?
    I do eat lot of veggies and decent amt of fruits. more than 80g or protein and I am sorta stuck. help!

    Try fish oil supplements.
  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    Protein gets me constipated :--( any ideas on how to work around it?
    I do eat lot of veggies and decent amt of fruits. more than 80g or protein and I am sorta stuck. help!

    Try fish oil supplements.

    Also magnesium.
  • MissHolidayGolightly
    MissHolidayGolightly Posts: 857 Member
    Protein gets me constipated :--( any ideas on how to work around it?
    I do eat lot of veggies and decent amt of fruits. more than 80g or protein and I am sorta stuck. help!

    Try fish oil supplements.

    Eat more fiber
  • indijonesg
    indijonesg Posts: 5
    So I have been using a machine at my gym that you stand on and it uses your thumbs and feet to take your body fat.

    If my body fat decreased by 2.5%- wouldn't that make my overall muscle mass increase even if I didn't actually increase my muscle size. Everything needs to equal out to 100% in the end, right?

    I am a bit confused on how that all works out- anyone know?
  • Francl27
    Francl27 Posts: 26,371 Member
    So I have been using a machine at my gym that you stand on and it uses your thumbs and feet to take your body fat.

    If my body fat decreased by 2.5%- wouldn't that make my overall muscle mass increase even if I didn't actually increase my muscle size. Everything needs to equal out to 100% in the end, right?

    I am a bit confused on how that all works out- anyone know?

    Yeah those machines are not accurate. Heck eating at 1300, if you're overexercising you could be losing muscle too.

    And no, it doesn't mean your overall muscle mass increases as you lose weight... It just means you lost some fat that you used up as energy. You don't replace body fat by muscle - body fat gets used up as energy. And you need a surplus of calories to build muscle. So you pretty much either burn fat, or build muscle, but you can't do both at once.
  • Fullsterkur_woman
    Fullsterkur_woman Posts: 2,712 Member
    Yep, you'll be wanting to get yourself a DEXA scan, and then compare the results with a follow-up scan 6 months down the line or so.

    Then you'll know what your body fat/muscle mass looks like and how it has changed.
  • shankasaurus
    shankasaurus Posts: 116 Member
    Protein gets me constipated :--( any ideas on how to work around it?
    I do eat lot of veggies and decent amt of fruits. more than 80g or protein and I am sorta stuck. help!

    Try fish oil supplements.

    Also magnesium.

    Someone also mentioned more fiber.

    This is also happening to me, I just about doubled my protein intake, trying to triple it to 150g per day, but I'm definitely noticing the effects on my body. It's the only negative thing I've experienced, everything has been overwhelmingly positive, but the lack of consistency in how to help with the constipation is tough. I'm hoping it's just my body's reaction to the dietary changes and will eventually even out over time. I can't see continuing to add more supplements to my diet. I already do a multivitamin, a greens powder, a protein powder and fish oil. At one point I was doing an additional B12 and a D but I cut back to just using a multi. Too many supplements and I start getting confused.

    My diary is open but I've only been doing the higher protein intake for the past two weeks.
  • indijonesg
    indijonesg Posts: 5
    I am more trying to understand the math in it- if my body fat decreases by 5%, doesn't something else need to increase to =100%?

    Right now my body composition is made up of this:

    Skeletal Muscle Mass: 52.5%
    Percent Body Fat: 23.6%
    ECW/TBW: .374

    So is my logic wrong that is my body fat goes down, the other numbers should also shift?
  • katro111
    katro111 Posts: 632 Member
    I am more trying to understand the math in it- if my body fat decreases by 5%, doesn't something else need to increase to =100%?

    Right now my body composition is made up of this:

    Skeletal Muscle Mass: 52.5%
    Percent Body Fat: 23.6%
    ECW/TBW: .374

    So is my logic wrong that is my body fat goes down, the other numbers should also shift?

    Yep, your logic is off. Your lean mass and body fat are percentages of your total weight (btw, 52.5 + 23.6 does not equal 100 so...). If your body fat goes down by 5% and your lean mass stays the same, the other factor that changes is your total body weight.
  • indijonesg
    indijonesg Posts: 5
    One product I LOVE for keeping you "regular" is Heather's Tummy Fiber (acacia powder) http://www.amazon.com/Heathers-Tummy-Organic-Senegal-Packets/dp/B0048A7M54

    You can mix it in with almost anything and you can't taste it at all. Plus it helps keep you feeling full! I first heard about this product from the Dr. Oz show. I love it!
  • TriLifter
    TriLifter Posts: 1,283 Member
    I am more trying to understand the math in it- if my body fat decreases by 5%, doesn't something else need to increase to =100%?

    Right now my body composition is made up of this:

    Skeletal Muscle Mass: 52.5%
    Percent Body Fat: 23.6%
    ECW/TBW: .374

    So is my logic wrong that is my body fat goes down, the other numbers should also shift?

    No, your logic isn't exactly wrong...the point is that the scales aren't accurate. You could use the body fat scale three times in one day and get a different reading each time.
  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    I am more trying to understand the math in it- if my body fat decreases by 5%, doesn't something else need to increase to =100%?

    Right now my body composition is made up of this:

    Skeletal Muscle Mass: 52.5%
    Percent Body Fat: 23.6%
    ECW/TBW: .374

    So is my logic wrong that is my body fat goes down, the other numbers should also shift?

    No, your logic isn't exactly wrong...the point is that the scales aren't accurate. You could use the body fat scale three times in one day and get a different reading each time.

    Also how much water you're currently retaining will throw off these numbers -- and is the primary reason that the scales vary so incredibly much.
  • mscheftg
    mscheftg Posts: 485 Member
    Chicken is high in protein.
  • rachelrb85
    rachelrb85 Posts: 579 Member
    Men would have some good input for protein suggestions as well. Protein is protein.

    Some of my go-to food and snacks are whey protein powders, Quest bars, peanut butter (on english muffin or toast or hell, right out of the container), eggs, string cheese or any kind of cheese, almonds, Greek yogurt (Dannon light and fit has really low carbs and no fat), beef jerky, chicken breast, sirloin steak tips. Cottage cheese also has a ton of protein but I personally can't stomach it.
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Men would have some good input for protein suggestions as well. Protein is protein.

    Some of my go-to food and snacks are whey protein powders, Quest bars, peanut butter (on english muffin or toast or hell, right out of the container), eggs, string cheese or any kind of cheese, almonds, Greek yogurt (Dannon light and fit has really low carbs and no fat), beef jerky, chicken breast, sirloin steak tips. Cottage cheese also has a ton of protein but I personally can't stomach it.

    These are some of mine, too. I also eat veggie burgers almost every day for lunch, an omelet with 12 eggs whites (from a carton), 1 egg and a slice of cheese, and sometimes I add some lunch meat or seitan. My diary is open if you want to look.
  • SnuggleSmacks
    SnuggleSmacks Posts: 3,731 Member
    They're correct about the bodyfat scale. I own one, and it is not the least bit accurate, but it is good for tracking trends -- with the caveat that you have to use it keeping as many things the same as possible. So, I use mine first thing in the morning, naked, preferably after a pee and a poop and before drinking anything.

    But to answer your actual question, seafood is excellent for protein. With little to no fat, most seafood is even leaner than white chicken or turkey. You can buy large packages of talapia or flounder really cheap, thaw a few filets and throw them under the broiler with some herbs/spices and a squirt of lemon or lime. You don't need to add much to flavor them and they cook really fast.

    Another great choice is a pork sirloin roast. It has very little fat, is usually cheaper than a tenderloin, and you can slow roast it with herbs and spices and make enough for several delicious meals, and eat it in a bunch of different ways...as slices with veggies, on a wrap or burrito, sliced as a sandwich, etc. I've actually put butternut squash between two pork slices to make a breadless sammich.
  • Wetcoaster
    Wetcoaster Posts: 1,788 Member
    One product I LOVE for keeping you "regular" is Heather's Tummy Fiber (acacia powder) http://www.amazon.com/Heathers-Tummy-Organic-Senegal-Packets/dp/B0048A7M54

    You can mix it in with almost anything and you can't taste it at all. Plus it helps keep you feeling full! I first heard about this product from the Dr. Oz show. I love it!


    Arghhhhhhhhhhhhh

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