Struggling to hit protein goal
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ScottPhillips94
Posts: 14 Member
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
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
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Why so much?!0
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I'm sure you are struggling with that. That is almost enough protein for two of you. Why do you want so much?0
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Even if you ate a gram per pound of body weight you'd be on the high side, and A-ok.0
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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% 60g0 -
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 haha0 -
I'm pretty sure .85-1 gram is adequate.0
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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.0 -
Bumped the fat up to a more realistic 84g
Brought protein down to 315
Carbs up to 450
How's that0 -
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.0
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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.0 -
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.0
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Bumped protein down to 271g
Bumped carbs up to 452g
Fats up to 80g
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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 …
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This guy is crazy lol. If you're 210lbs, you need 210g protéines. 1g per pound.0
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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.0 -
Ok thanks guys,
What are the best ways of getting those extra carbs in ?
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Carbs are everywhere! Bread, rice, pasta, potatoes. Vegetables!0
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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.0 -
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.0
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