Struggling to hit protein goal

ScottPhillips94
ScottPhillips94 Posts: 14 Member
in Goal: Gaining Weight and Body Building
My daily protein intake for my bulking program is 360g protein daily,
Today for example I had protein pancakes for breakfast (3 eggs 2 scoops protein, & oats)
Chicken breast salad for meal 1
Bacon and wholemeal bread meal 2
Protein shake (40g protein) pre-workout
Protein-Shake post-workout
2x Chicken Breasts & wholemeal rice meal 3

This totalled 268g of protein so I need another 92g and have no idea where I can fit that much in ?
A protein bar only provides 20g so still another 70g of protein daily to fit into my meals ?
Any ideas are appreciated
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Replies

  • arditarose
    arditarose Posts: 15,573 Member
    Why so much?!
  • richln
    richln Posts: 809 Member
    I'm sure you are struggling with that. That is almost enough protein for two of you. Why do you want so much?
  • arditarose
    arditarose Posts: 15,573 Member
    Even if you ate a gram per pound of body weight you'd be on the high side, and A-ok.
  • ScottPhillips94
    ScottPhillips94 Posts: 14 Member
    Just worked out what I need to take in due to my high levels of activity daily and intense training. Plus my current height/weight etc ?

    My daily macros look like this
    Calories: 3600
    Protein 40% 360g
    Carbs 45% 400g
    Fat 15% 60g
  • ScottPhillips94
    ScottPhillips94 Posts: 14 Member
    I'm currently 210lbs so I worked out that 1.5g protein per Lb of body weight is around 315 ?
    So even that I would still be under for today's macros even after eating 3 large chicken breasts, 2x protein shakes and protein pancakes haha
  • arditarose
    arditarose Posts: 15,573 Member
    I'm pretty sure .85-1 gram is adequate.
  • richln
    richln Posts: 809 Member

    1 g/lb is more than enough:
    http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    That much protein won't hurt, but carbs are more import during a bulk. Your fat intake is really low. Minimum is about 0.4 g/lb LBM for general health long-term.
  • ScottPhillips94
    ScottPhillips94 Posts: 14 Member
    Bumped the fat up to a more realistic 84g
    Brought protein down to 315
    Carbs up to 450

    How's that
  • jdscrubs32
    jdscrubs32 Posts: 515 Member
    I've mine set at 50% for carbs, 20% for protein and 30% for fats - 500grams for carbs, 133grams for fats and 200grams for protein. I don't think you need that much protein. As @richln said carbs are more important during a bulk. Up the fat % a bit more and don't be worried about gaining fat while bulking as you cant have one without the other really but bulk slow so the % increase in both muscle and fat will roughly be the same.
  • RedWolf09
    RedWolf09 Posts: 90 Member
    jdscrubs32 wrote: »
    I've mine set at 50% for carbs, 20% for protein and 30% for fats - 500grams for carbs, 133grams for fats and 200grams for protein. I don't think you need that much protein. As @richln said carbs are more important during a bulk. Up the fat % a bit more and don't be worried about gaining fat while bulking as you cant have one without the other really but bulk slow so the % increase in both muscle and fat will roughly be the same.

    +1

    Also OP, of you want to compensate for energy expended for increased activity you should up your carbs above all else.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    There really isn't any benefit over 1g of protein per lb of LEAN BODY MASS <--- not weight. Also, when bulking carbs play a much greater roll.. so why not drop protein down to at least 200g or less.
  • ScottPhillips94
    ScottPhillips94 Posts: 14 Member
    Bumped protein down to 271g
    Bumped carbs up to 452g
    Fats up to 80g

  • ndj1979
    ndj1979 Posts: 29,136 Member
    ScottPhillips94 wrote: »
    Bumped protein down to 271g
    Bumped carbs up to 452g
    Fats up to 80g

    still too much protein ..

    should be .85 to 1 gram per pound of body weight…


    up your carbs to 500 and lower your protein to 200 and bump fats to closer to 100 …

  • techniec
    techniec Posts: 1 Member
    This guy is crazy lol. If you're 210lbs, you need 210g protéines. 1g per pound.
  • JoRocka
    JoRocka Posts: 17,525 Member
    ScottPhillips94 wrote: »
    Bumped the fat up to a more realistic 84g
    Brought protein down to 315
    Carbs up to 450

    How's that

    3600 calories a day and you're only eating 450 grams of carbs?

    gurl please- up dem carbs.

    If you're trying to gain- macros come in second to over all calories. Make sure you're hitting your calories- don't sweat the macros so much- and as @RedWolf09 said- carbs are should be the focus and go up- not protein.
  • ScottPhillips94
    ScottPhillips94 Posts: 14 Member
    Ok thanks guys,
    What are the best ways of getting those extra carbs in ?
  • ScottPhillips94
    ScottPhillips94 Posts: 14 Member
    How's this ?tg5pgk44ufew.jpg
  • jgnatca
    jgnatca Posts: 14,464 Member
    Carbs are everywhere! Bread, rice, pasta, potatoes. Vegetables!
  • dwolfe1985
    dwolfe1985 Posts: 100 Member
    ScottPhillips94 wrote: »
    Ok thanks guys,
    What are the best ways of getting those extra carbs in ?

    shouldn't be difficult walk down an aisle in a supermarket there will be tons of carb sources lol.
  • mmutluaydin
    mmutluaydin Posts: 53 Member
    The most accurate way I know how much protein you need is that you need to learn your lean body weight first. Then take 2.75 per KG (Sorry I only know kilograms)

    This is more accurate to calculate by your lean body weight rather than all body weight. Coz, you need to feed your muscles, not your fats.
  • terar21
    terar21 Posts: 523 Member
    The "best" way? Ice cream and pasta with a side of potatoes. There's so many carb options. Once you tell yourself "I can eat lots of carbs," it's not that hard to find them.
  • ScottPhillips94
    ScottPhillips94 Posts: 14 Member
    I've had 4x bread slices today 2 with egg and 2 on their own,
    Also had pasta for meal 1 with tuna.
    Jacket potatoe could be an option
  • harryfrankham1
    harryfrankham1 Posts: 34 Member
    Shoot for 350g protein bro, myfitness forums is the worst possible place to ask these sort of questions
  • JoRocka
    JoRocka Posts: 17,525 Member
    harryfrankham1 wrote: »
    Shoot for 350g protein bro, myfitness forums is the worst possible place to ask these sort of questions

    says the new guy.

    there is absolutely no need for someone bulking to break themselves over trying to hit an unreasonably high protein goal. - and 1.) he's bulking and 2.) that's an unreasonably high protein goal.

    so- yeah.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    harryfrankham1 wrote: »
    Shoot for 350g protein bro, myfitness forums is the worst possible place to ask these sort of questions

    Maybe you should spend some time doing some more research. If you like articles:

    This one is from your bros at bb.com

    http://rippedbody.jp/nutritional-hierarchy-importance-macros-fibre-alcohol/


    Or if you want some studies, this thread can be beneficial.
  • jdscrubs32
    jdscrubs32 Posts: 515 Member
    ScottPhillips94 wrote: »
    I've had 4x bread slices today 2 with egg and 2 on their own,
    Also had pasta for meal 1 with tuna.
    Jacket potatoe could be an option
    ScottPhillips94 wrote: »
    Ok thanks guys,
    What are the best ways of getting those extra carbs in ?

    I get the carbs in via oats, potatoes, brown rice, bananas, apples, pasta, pizzas, chips, popcorn, etc. There are loads of options so eat and enjoy.
  • harryfrankham1
    harryfrankham1 Posts: 34 Member
    psulemon wrote: »
    harryfrankham1 wrote: »
    Shoot for 350g protein bro, myfitness forums is the worst possible place to ask these sort of questions

    Maybe you should spend some time doing some more research. If you like articles:

    This one is from your bros at bb.com

    http://rippedbody.jp/nutritional-hierarchy-importance-macros-fibre-alcohol/


    Or if you want some studies, this thread can be beneficial.

    This is where the problem sits, people read too much *kitten* online, you need to try tactics yourself and see how your body takes, not taking info from prople who havent a clue what theyre talking about
  • haraldxedge
    haraldxedge Posts: 14 Member
    Jesus christ - 360g protein?
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    edited August 2015
    harryfrankham1 wrote: »
    psulemon wrote: »
    harryfrankham1 wrote: »
    Shoot for 350g protein bro, myfitness forums is the worst possible place to ask these sort of questions

    Maybe you should spend some time doing some more research. If you like articles:

    This one is from your bros at bb.com

    http://rippedbody.jp/nutritional-hierarchy-importance-macros-fibre-alcohol/


    Or if you want some studies, this thread can be beneficial.

    This is where the problem sits, people read too much *kitten* online, you need to try tactics yourself and see how your body takes, not taking info from prople who havent a clue what theyre talking about

    So I should believe in broscience (because that is what you did) instead of actual studies from scientist. And you do realize that this information is from people in the fitness industry who have been doing it for a long time, right?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    harryfrankham1 wrote: »
    psulemon wrote: »
    harryfrankham1 wrote: »
    Shoot for 350g protein bro, myfitness forums is the worst possible place to ask these sort of questions

    Maybe you should spend some time doing some more research. If you like articles:

    This one is from your bros at bb.com

    http://rippedbody.jp/nutritional-hierarchy-importance-macros-fibre-alcohol/


    Or if you want some studies, this thread can be beneficial.

    This is where the problem sits, people read too much *kitten* online, you need to try tactics yourself and see how your body takes, not taking info from prople who havent a clue what theyre talking about

    yea, forget science, just do random trials on your body and spin your wheels….

    wow..

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