Girls who Lift
KymPossible84
Posts: 5 Member
hey! I'm new to this group and would love to share tips and tricks with other women who love to lift and strength train!
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Hey girl! I have been on here for a short while...very interested in strength training. Any tips are welcome!
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Hey ya'll. What type of tips are you looking for?0
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So hard to reach my protein intake for the day! I know it's important for muscle recovery, any tips on how you increase your protein??0
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KymPossible84 wrote: »So hard to reach my protein intake for the day! I know it's important for muscle recovery, any tips on how you increase your protein??
I find protein snacks like whey protein shakes or protein bars (I personally like Quest bars and Pro-Max bars, and Mutant and Cellucor powder). I find I can't eat enough to get the amount of protein I need without using some sort of supplement!
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KymPossible84 wrote: »So hard to reach my protein intake for the day! I know it's important for muscle recovery, any tips on how you increase your protein??
Also, you can try drinking BCAAs if you like to lift. It helps with protein synthesis, so it aids recovery as well. ☺0 -
I agree Meagan! I have all max bcaas but I don't find they work very well. I also tried shredz but wasn't impressed. What brand do you use?0
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I drink a protein shake, it gets my protein higher but I never reach what is recommended.0
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I use Dymatize brand protein and love the flavors.0
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Hello all! I've recently started strength training and am also struggling with hitting my protein goals. I feel like I need to eat steak and chicken breasts nonstop in order to hit it! Definitely not feasible for me!!
My brother (who is a former MMA fighter/still trains like one) has given me tons of tips since I've started and has recently recommended Quest bars to me. I just ordered a box online. Hoping they are as delicious as everyone on these threads claim!0 -
Protein powder in my oatmeal and a side of cottage cheese to pretty much every meal helps me to hit protein goals. My problem is fats. I eat peanut butter pretty much every evening... (I'm not complaining!)0
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aliciasilfies wrote: »My brother (who is a former MMA fighter/still trains like one) has given me tons of tips since I've started and has recently recommended Quest bars to me. I just ordered a box online. Hoping they are as delicious as everyone on these threads claim!
Quest bars are by far my favorite protein bar. The protein-to-calorie ratio is awesome, and they really do taste good! I just finished my box of Oreo cookie ones and need to buy another.
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I'm just getting back into lifting after not doing it for 15 years! I also struggle with protein...I agree with Quest bars - they aren't to bad to swallow and I use Jay Robb powder but I see a lot of people using the Dymatize and they have some yummy looking flavors so I'm thinking of giving it a try!0
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I eat eggs/egg whites for breakfast scrambled with turkey.
Have tuna or smoked salmon as a snack.
Eat chicken breast at lunch.
Eat a protein at dinner as well.
It feels like a lot, but with some planning you can hit your protein goals. I regularly hit 150-200 grams a day.0 -
What are you goals for protein? I am for around 100g p/day (i'm 5ft1 and that's plenty for me). I find I can do that easily as long as I'm organised - I always cook chicken two or three times a week and have around 150g of chicken breast + veg for an easy work lunch, and then with having milk and some form of protein for my evening meal I generally hit it without supplements. I do sometimes have a protein shake at breakfast but thats more about having something filling when i'm in a rush rather than a proper need!0
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AntiSocialyte wrote: »
Quest bars are by far my favorite protein bar. The protein-to-calorie ratio is awesome, and they really do taste good! I just finished my box of Oreo cookie ones and need to buy another.
Glad to hear! I actually ordered the Oreo ones! Can't wait to try them
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KymPossible84 wrote: »I agree Meagan! I have all max bcaas but I don't find they work very well. I also tried shredz but wasn't impressed. What brand do you use?
My favourite BCAA is Mutant's and the Blue Raspberry flavour is awesome the only other one I've tried is Cellucor's in Watermelon, which I don't find works as well... tastes like jello though lol
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aliciasilfies wrote: »Hello all! I've recently started strength training and am also struggling with hitting my protein goals. I feel like I need to eat steak and chicken breasts nonstop in order to hit it! Definitely not feasible for me!!
My brother (who is a former MMA fighter/still trains like one) has given me tons of tips since I've started and has recently recommended Quest bars to me. I just ordered a box online. Hoping they are as delicious as everyone on these threads claim!
I really like the cookies n cream one, and the white chocolate raspberry. I just picked up a s'mores one, but haven't tried it yet! whatever you do, don't eat them cold. I made the mistake of putting mine in my lunch bag in the fridge at work and it was like eating a piece of leather, haha. I usually stick it on my dashboard with the heat on on my way home from the gym to warm mine up, otherwise you can stick it on a plate and microwave it for like 10 seconds it makes it taste way better! 0 -
Ugh. You guys can have some of my protein. I get an unnecessary amount. Meat for lunch and dinner, greek yogurt, frozen yogurt, quest bars. I got 166 grams today and only weigh between 130-133.0
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I strength train to help with my running. Hit the gym tonight actually and I feel great!0
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doktorglass wrote: »Protein powder in my oatmeal and a side of cottage cheese to pretty much every meal helps me to hit protein goals. My problem is fats. I eat peanut butter pretty much every evening... (I'm not complaining!)
I actually need to get more fats in. I just love high volume eating so much, I tend to skip out on fat. I keep saying I'm going to fix it up but I don't.0 -
arditarose wrote: »doktorglass wrote: »Protein powder in my oatmeal and a side of cottage cheese to pretty much every meal helps me to hit protein goals. My problem is fats. I eat peanut butter pretty much every evening... (I'm not complaining!)
I actually need to get more fats in. I just love high volume eating so much, I tend to skip out on fat. I keep saying I'm going to fix it up but I don't.
Cheese strings. The full fat ones! And coconut oil.0 -
meagansealens wrote: »arditarose wrote: »doktorglass wrote: »Protein powder in my oatmeal and a side of cottage cheese to pretty much every meal helps me to hit protein goals. My problem is fats. I eat peanut butter pretty much every evening... (I'm not complaining!)
I actually need to get more fats in. I just love high volume eating so much, I tend to skip out on fat. I keep saying I'm going to fix it up but I don't.
Cheese strings. The full fat ones! And coconut oil.
I knooooow but such little food. I like big food lol. I do need to do that though. Thanks. I'll get some string cheese this week maybe.0 -
arditarose wrote: »meagansealens wrote: »arditarose wrote: »doktorglass wrote: »Protein powder in my oatmeal and a side of cottage cheese to pretty much every meal helps me to hit protein goals. My problem is fats. I eat peanut butter pretty much every evening... (I'm not complaining!)
I actually need to get more fats in. I just love high volume eating so much, I tend to skip out on fat. I keep saying I'm going to fix it up but I don't.
Cheese strings. The full fat ones! And coconut oil.
I knooooow but such little food. I like big food lol. I do need to do that though. Thanks. I'll get some string cheese this week maybe.
If you like lots of food, try full fat greek yogurt with some granola. Or full fat cream cheese or ranch dressing with veggies. 0 -
meagansealens wrote: »arditarose wrote: »meagansealens wrote: »arditarose wrote: »doktorglass wrote: »Protein powder in my oatmeal and a side of cottage cheese to pretty much every meal helps me to hit protein goals. My problem is fats. I eat peanut butter pretty much every evening... (I'm not complaining!)
I actually need to get more fats in. I just love high volume eating so much, I tend to skip out on fat. I keep saying I'm going to fix it up but I don't.
Cheese strings. The full fat ones! And coconut oil.
I knooooow but such little food. I like big food lol. I do need to do that though. Thanks. I'll get some string cheese this week maybe.
If you like lots of food, try full fat greek yogurt with some granola. Or full fat cream cheese or ranch dressing with veggies.
But I love 0% greek yogurt because I can have a lot. And I don't like adding granola to things at all. Rather use those calories on meat. I don't know. I'll figure something out. I got some avocado in this week, baby steps.0 -
Avocado is a good step. I would try cooking your meats in coconut oil though, rather than using a cooking spray or something... it helps add in good fats, but you don't really have to use up as many calories as eating a real food source that is high in fat. If you like popcorn, use coconut oil as the butter! It doesn't sound very good, but it actually tastes like movie theatre popcorn.0
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meagansealens wrote: »Avocado is a good step. I would try cooking your meats in coconut oil though, rather than using a cooking spray or something... it helps add in good fats, but you don't really have to use up as many calories as eating a real food source that is high in fat. If you like popcorn, use coconut oil as the butter! It doesn't sound very good, but it actually tastes like movie theatre popcorn.
Yeah. I eat the most lean ground turkey I can find and don't even use oil to cook veggies anymore
Kind of a bad habit from cutting that I never let go of (bad just because I'm not hitting my macros as well as I can).
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Cooking with Ghee is what helps me hit my fats consistently, plus it's delicious 0
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arditarose wrote: »meagansealens wrote: »Avocado is a good step. I would try cooking your meats in coconut oil though, rather than using a cooking spray or something... it helps add in good fats, but you don't really have to use up as many calories as eating a real food source that is high in fat. If you like popcorn, use coconut oil as the butter! It doesn't sound very good, but it actually tastes like movie theatre popcorn.
Yeah. I eat the most lean ground turkey I can find and don't even use oil to cook veggies anymore Kind of a bad habit from cutting that I never let go of (bad just because I'm not hitting my macros as well as I can).
I started adding butter to my stir-fried veggies. I just loaded up on avocado this week too! I bought like 12 of them (in various stages of ripe).
I’ve never tried ghee. What’s it like?0 -
arditarose wrote: »meagansealens wrote: »Avocado is a good step. I would try cooking your meats in coconut oil though, rather than using a cooking spray or something... it helps add in good fats, but you don't really have to use up as many calories as eating a real food source that is high in fat. If you like popcorn, use coconut oil as the butter! It doesn't sound very good, but it actually tastes like movie theatre popcorn.
Yeah. I eat the most lean ground turkey I can find and don't even use oil to cook veggies anymore Kind of a bad habit from cutting that I never let go of (bad just because I'm not hitting my macros as well as I can).
I started adding butter to my stir-fried veggies. I just loaded up on avocado this week too! I bought like 12 of them.
Sigh. Cuts in to my dessert though! Okay. This week I will add butter or oil for dinner.0 -
Eh, 70 calories for 10 grams of butter, of which 8g is fat. It’s not even that much. I’m thinking of adding shaved dark chocolate to my weird greek yogurt desserts bonanzas. Edited to add: that’s still not that much fat for the calories: 2 squares of 75% dark lindt is 107 cals and 8g fat. Fat comes with so many calories. Sigh.
Edited again: eggs are pretty good. 80 cal for a medium one, 6g fat, 7g protein. Ok I’ll stop obsessing now.
Sorry, all. I’m with arditarose. I get plenty of protein from lean meat, greek yogurt, quest bars.0
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