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How do I get more then 30% protein in my diet?!

ktfranke
ktfranke Posts: 217 Member
edited November 2024 in Food and Nutrition
Fish, Greek yogurt, turkey, chicken, cottage cheese, nuts, whey powder... Check! Now what?! I feel like I'm always trying to get protein in, but my macros still say I'm only getting 30%!

I'd love some recipes, ingredients, and tips!

My goal is to start lowering my bf% and build muscle. Right now I'm at 26%bf and I want to get down to 18%

Replies

  • xokaitt
    xokaitt Posts: 5 Member
    @ktfranke you're doing all the right things. The only way I get my protein above 30% is by severely limiting my carb intake. I mean severely! Without all those carbs taking up calories in your day you can eat that many more grams of protein. I successfully did this for a few months before a big vacation once, and my meals were literally just tons of protein and veggies- With nuts and whey in between meals.
  • xokaitt
    xokaitt Posts: 5 Member
    and hold up @ktfranke what the heck- your name is pretty much mine I'm Kate and my last name starts with franke... are you me?
  • rankinsect
    rankinsect Posts: 2,238 Member
    There isn't likely to be any benefit in going higher than 30% protein unless your diet is incredibly low calorie (which would not help with the muscle building). Protein is helpful only to a point... beyond that point, you're just making expensive urine.
  • williams969
    williams969 Posts: 2,528 Member
    How many grams of protein is your 30%? I ask because I average about 25% of calories from protein which works out to be ~125g. Which is more than ample for my needs (145lbs, 25%bf). 1g/lb of LBM is plenty for those actively building or aiming to retain muscle in conjuction with a lifting program.
  • ktfranke
    ktfranke Posts: 217 Member
    xokaitt wrote: »
    and hold up @ktfranke what the heck- your name is pretty much mine I'm Kate and my last name starts with franke... are you me?

    We must be twins!! That's cool! My full name is Katelyn, but my friends call me Katie ☺️ thanks for the tips!
  • ktfranke
    ktfranke Posts: 217 Member
    williams969 wrote: »
    How many grams of protein is your 30%? I ask because I average about 25% of calories from protein which works out to be ~125g. Which is more than ample for my needs (145lbs, 25%bf). 1g/lb of LBM is plenty for those actively building or aiming to retain muscle in conjuction with a lifting program.

    30% for me is only 105g and what I'd like to get is more like 35-40% ~122-128g. I am 145lbs. I lift 2-3 times a week, and am training for an ultra marathon.
  • williams969
    williams969 Posts: 2,528 Member
    ktfranke wrote: »
    williams969 wrote: »
    How many grams of protein is your 30%? I ask because I average about 25% of calories from protein which works out to be ~125g. Which is more than ample for my needs (145lbs, 25%bf). 1g/lb of LBM is plenty for those actively building or aiming to retain muscle in conjuction with a lifting program.

    30% for me is only 105g and what I'd like to get is more like 35-40% ~122-128g. I am 145lbs. I lift 2-3 times a week, and am training for an ultra marathon.

    So, your daily intake is only 1400ish? Gotta eat more than that to fuel the training, imho.
  • ktfranke
    ktfranke Posts: 217 Member
    Yep, 1,400 is what it told me to consume! Though most days, especially after long runs, I'll consume closer to 1,600-1,800
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Eat more of the things you mentioned...incorporate protein into every meal and snack...I'm also fond of beef and pork in addition to just chicken and fish...which I eat a lot of too. Nuts and cheese and the like do have protein, but they are better sources of dietary fat than protein...it's a nice bonus but when you're focusing on protein you need to eat protein...more meat, tofu, whey, etc.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Reduce protein to 25%. 30% is too high, as much will convert to glycogen and be stored as fat.
  • Rick_Nelson81
    Rick_Nelson81 Posts: 205 Member
    I prefer salmon for extra protein. Good fats, lots of energy, and it's delicious (grilled, steamed, whatever). It also goes well with rice and a side of mixed veggies IMO. Still need more, try Greek yogurt and some oatmeal for breakfast (add some fruit and make it a parfait). Then there's eggs, which I also love.
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