Protien!!! Help!
kimzy132124
Posts: 75 Member
so I am having so much trouble with protien in take. Based on what I take in a day even if I took on shakes I would go over my calories and not take in enough. How do I do this. I'm suppose to take in around 130 grams a day!
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Replies
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Chicken, pork, beef, nuts, nut butters, protein bars, eggs, greek yogurt... The list goes on0
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That seems excessive for general weight loss. How much do you weigh and what is your current calorie intake? Who told you to eat that much protein? What kinds of foods do you eat?0
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Are you over on your carbs and fats? You may need to adjust your meals to account of all 3 marcos.0
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How many calories is it giving you? I wouldn't worry about trying to get in 130 grams. I eat 1600 calories, but my protein goal is only 110. And I have trouble meeting it. Sometimes, I add a Quest bar or a Greek yogurt.0
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yeah you really don't need that much protein. I go by the rule of 1g per kg0
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are you vegetarian? meat would be the most logical choice for a protein source otherwise
I am on maintenance and my settings are set for about that much protein - but I eat 1800 calories a day0 -
1. Find low calories sources of protein (greek yogurt, cottage cheese, whey powders, high protein bars, etc.)
2. Eat less other stuff. I know - it's hard. But there's no way around it. Only way to get in your protein without going over cals is to eat less of the other things you are eating. Easiest for me to cut is carbs.0 -
General rule of thumb is 1g per pound of body weight.. so if you weigh 130 pounds, 130g of protein sounds about right! I, too, am aiming for the 130's in protein (135) and I reach that number by consuming around 20g of protein per meal, more or less (mostly chicken, lean turkey or beef, fish, eggwhites & eggs and steak - sometimes a questbar or protein powder). Hope this helps!0
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comeongethealthyro wrote: »General rule of thumb is 1g per pound of body weight.. so if you weigh 130 pounds, 130g of protein sounds about right! I, too, am aiming for the 130's in protein (135) and I reach that number by consuming around 20g of protein per meal, more or less (mostly chicken, lean turkey or beef, fish, eggwhites & eggs and steak - sometimes a questbar or protein powder). Hope this helps!
No - "general rule" is 1g per pound of LEAN mass (and even then, I hesitate to use it, as it is just that...a "general rule", not always perfect).
So if you weigh 130 at (as an example) 20% body fat, you'd be looking at somewhere in the neighborhood of 100g using this rule of thumb0 -
I've been researching for years now on this method, and it works pretty well for me! (& many other people on the Internet, as I've seen haha)0
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By the way, I count calories/macros using IIFYM... that's the preferred method0
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I'm also given 1600 but I have to take in more due to fight training and weight training I sometimes don't even get closenjitaliana wrote: »How many calories is it giving you? I wouldn't worry about trying to get in 130 grams. I eat 1600 calories, but my protein goal is only 110. And I have trouble meeting it. Sometimes, I add a Quest bar or a Greek yogurt.
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maybe change your snacks to high protein ones? protein bars almonds light cheese i too would struggle with 130gr.0
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ceoverturf wrote: »comeongethealthyro wrote: »General rule of thumb is 1g per pound of body weight.. so if you weigh 130 pounds, 130g of protein sounds about right! I, too, am aiming for the 130's in protein (135) and I reach that number by consuming around 20g of protein per meal, more or less (mostly chicken, lean turkey or beef, fish, eggwhites & eggs and steak - sometimes a questbar or protein powder). Hope this helps!
No - "general rule" is 1g per pound of LEAN mass (and even then, I hesitate to use it, as it is just that...a "general rule", not always perfect).
So if you weigh 130 at (as an example) 20% body fat, you'd be looking at somewhere in the neighborhood of 100g using this rule of thumb
Yeah I'm trying. It's just hard to do. I'm trying to look up some protein bar recipes because i don't take in a lot of artificial food and I don't like to eat anything with dyes. I fail a lot at this but I really try to put only all natural things in my body. I'm trying to take in protien shakes on a regular basis but I'm failing at that too lol. Between two toddlers and fight training I'm crashing due to muscle growth and energy being put out to repair and survive0 -
comeongethealthyro wrote: »General rule of thumb is 1g per pound of body weight.. so if you weigh 130 pounds, 130g of protein sounds about right! I, too, am aiming for the 130's in protein (135) and I reach that number by consuming around 20g of protein per meal, more or less (mostly chicken, lean turkey or beef, fish, eggwhites & eggs and steak - sometimes a questbar or protein powder). Hope this helps!
It's def 1 gram per lean mass. Puts me at 126. Although I'm loosing currently. I've packed on about 6 lbs of muscle in 2 months. It could be more I think if I could actually meet my freaking protein goal0 -
kimzy132124 wrote: »
Im 5'8, 188lbs, and train 9-10hrs a week. I easily hit around 100-120g protein on a daily basis, sometimes more. With or without my 20g protein powder I take a few times a week. My rest day calories are 1590 and most days I'm eating a solid 2000 due to exercise.
Feel free to friend me and check out my diary for ideas. Lots of chicken, fish, yogurt, eggs, nuts, etc.0
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