40/30/30

brosemail
brosemail Posts: 26 Member
in Food and Nutrition
Trying this out and finding out almost impossible to get this protein (176grams) anyone else having this kinda problem?

Replies

  • BonyCastro
    BonyCastro Posts: 110 Member
    I used to struggled in meeting my protein but found my way around it. If I'm missing some after dinner I add Fat free Greek yougurt to my protein shake with almond milk. Sometimes I add protein powder to my Greek yougurt and its yummy! You can get 40 grams of protein by using yougurt and protein powder.
  • MelaniaTrump
    MelaniaTrump Posts: 2,694 Member
    edited December 2015
    You must work out a lot.
    http://www.livestrong.com/article/396507-the-recommended-daily-protein-for-men-vs-women/
    Protein has a set recommended dietary allowance, or RDA, put together by the Food and Nutrition Board of the Institute of Medicine. The recommendation for men is 56 grams of protein daily
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    176 way too high! Try 76 instead.
  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    edited December 2015
    JanetYellen wrote: »
    You must work out a lot.
    http://www.livestrong.com/article/396507-the-recommended-daily-protein-for-men-vs-women/
    Protein has a set recommended dietary allowance, or RDA, put together by the Food and Nutrition Board of the Institute of Medicine. The recommendation for men is 56 grams of protein daily

    OP - As Janet pointed out, your protein minimum might be much lower according to the Food and Nutrition Board, but this recommended minimum does not account for someone attempting to add lean muscle. If you are attempting to add lean muscle, I would recommend starting @ or around .8 grams of protein per lb of bodyweight. Fats should be at least 25% of your daily caloric intake, and carbs can vary -- just make sure to hit your minimum for proteins and fats and fill the rest of your calories in with whatever you please.

    As far as reaching high protein goals -- it takes some time to alter your diet and get used to consuming that much protein, but eventually it becomes pretty easy. For a while, however, you may want to supplement your diet with protein shakes (3 shakes per day/one per meal will add ~70-75g's of protein to your day). And then, as you adapt to the higher protein intake and find ways to fit more protein into your meals, you can cut back on the amount you consume via protein powder.

    I find slow cooking lean meats in bulk (chicken, especially) and then shredding it, to be a very efficient way to ensure you have a lot of protein readily available. Also, if you like chilli you could look up a high protein chilli recipe that you can make large quantities of, and freeze! just a couple of hopefully helpful ideas! Good luck.

  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    Greek yogurt and protein shakes
  • ndj1979
    ndj1979 Posts: 29,136 Member
    JanetYellen wrote: »
    You must work out a lot.
    http://www.livestrong.com/article/396507-the-recommended-daily-protein-for-men-vs-women/
    Protein has a set recommended dietary allowance, or RDA, put together by the Food and Nutrition Board of the Institute of Medicine. The recommendation for men is 56 grams of protein daily

    for the record, livestrong is not a good source for anything…

    if one wants to maintain muscle it is recommended to get .6 to .85 grams of protein per pound of body weight...
  • lisalsd1
    lisalsd1 Posts: 1,519 Member
    A cup of greek yogurt is 130 calories and 22 grams of protein. Have some meat and eggs for breakfast too, and you should be good to go. I usually hit about 150 grams/day.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    OP - I average about a 30-35% protein split a week (200-240 grams). Feel free to look at my diary (but don't judge me on the 12/25 entry...LOL).
  • Soundwave79
    Soundwave79 Posts: 469 Member
    I've been doing the 40/30/30 for a while now while on recomp. It's been working well for me. Just enough carbs for energy and the protein is manageable. I don't hit the goals every day (lately with the holidays it's been tough)
  • MelaniaTrump
    MelaniaTrump Posts: 2,694 Member
    edited December 2015
    I like that number .6. But I would wonder if that is for ideal body weight, and not for someone that is overweight or obese. I do not work out.
  • earlnabby
    earlnabby Posts: 8,171 Member
    edited December 2015
    I eat lean meat or high protein non-meats like legumes for most meals. I frequently have hard cooked eggs as late night snacks. I also supplement with a mid-afternoon snack of a protein bar which has approx 20 grams (depending on the brand/flavor) and mix protein powder in my Greek yogurt for lunch (along with a sandwich and some fruit). I usually get between 125-150 grams per day depending on my exercise calories I eat back which is 35% of my total calories from protein. My macro mix is 35/35/30.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    JanetYellen wrote: »
    I like that number .6. But I would wonder if that is for ideal body weight, and not for someone that is overweight or obese. I do not work out.

    Yes, what I've seen is .65-.85 g/lb of a healthy body weight. If one is significantly overweight, use goal weight.
  • Merrysix
    Merrysix Posts: 336 Member
    I eat on the higher protein spectrum and have no trouble meeting my protein macro while keeping my calories where they need to be for losing weight. Here are some of my higher protein/lower calorie foods; skinless turkey breast; skinless chicken breast; fish; boiled eggs; egg white fritatas (I would eat whole eggs but trying to stay within my calorie goals); protein powder (Ump is my favorite) in coffee, in unsweetened almond milk, in protein pancakes. I particularly make sure to eat enough protein and some more carbs on days that I lift heavier weight or do crossfit.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    JanetYellen wrote: »
    I like that number .6. But I would wonder if that is for ideal body weight, and not for someone that is overweight or obese. I do not work out.

    the weight does not matter..it is considered ideal for maintaining LBM...
  • kshama2001
    kshama2001 Posts: 28,052 Member
    brosemail wrote: »
    Trying this out and finding out almost impossible to get this protein (176grams) anyone else having this kinda problem?

    If you change your Diary Sharing settings to Public, we can help you tweak meals. http://www.myfitnesspal.com/account/diary_settings
  • arditarose
    arditarose Posts: 15,573 Member
    I'm 130 lbs and have days up around 160-170 grams of protein. I KNOW that is not necessary for me, but I'm a nut. And that's only on 1800-2000 calories per day. So it can be done. Lean meats (ground turkey, egg whites, tuna), 0% greek yogurt (especially fage), protein powder in shakes or added to yogurt/frozen yogurt/ice cream/baked goods, cottage cheese, etc....
  • Confuzzled4ever
    Confuzzled4ever Posts: 2,860 Member
    I get around 120 most days with 1200ish calories a day.

    Chicken, Greek yogurt, cottage cheese, eggs, egg whites, cheese, milk,protein powder if you need more.

    Focus your meals around protein and you'll fdo better. I had 240 grams of chicken for lunch with 2 servings of veggies for about 400 calories and a whole lot of protein. Like 50 or 60 grams.

    I'll have cottage cheese with fruit for desert and ground chicken with cheese, tomaotes and spices for dinner I'll be close to or over my 40% goal.
  • BethM1015
    BethM1015 Posts: 16 Member
    I do 40/30/30, 1200 cal. No problem hitting the protein and never drink protein shakes. I make a lot of stew in the crockpot. Today I cooked lean beef, tomatoes, beans, onions. Chicken chili is also great. I freeze individual servings. Before eating, I usually add extra veg like chopped spinach.

Categories