Protien
279270
Posts: 62 Member
Guys in my macros ! Finding hard to get in all the Grams of Protien 170gms
It's tough unless you eat two chick breasts got breakfast
Lunch and dinner! Even then you won't make it so how is one going to reach that goal !! The fats and carbs are easy to reach ! Any thoughts
It's tough unless you eat two chick breasts got breakfast
Lunch and dinner! Even then you won't make it so how is one going to reach that goal !! The fats and carbs are easy to reach ! Any thoughts
0
Replies
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Supplement your protein intake if you're finding it difficult to do with food.2
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Less carbs assuming your macros is correctly set for your body LBM.1
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Where did the 170 come from? What are your stats?5
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Guys in my macros ! Finding hard to get in all the Grams of Protien 170gms
It's tough unless you eat two chick breasts got breakfast
Lunch and dinner! Even then you won't make it so how is one going to reach that goal !! The fats and carbs are easy to reach ! Any thoughts
I agree. Since I had my body mass and BMR tested, and talked to more people, realized I had not been eating nearly enough protein. I need 1.1-1.4 g per pound of LBM to maintain muscle mass. Which for me is already low, despite being green BMI zone, I'm 23% fat.
Soooo, its whey all the way. pun intended. 3 scoops on breakfast cereal, 2 with lunch. Some at or after dinner. Always within my daily calorie allotment. Look for the stuff that has 30g per serving and not 20g.0 -
Why do you feel the need for that much protein? Your current fat goal is also very low.
Lots of good protein food is also fatty. Maybe it will be easier for you to get more protein if you replace some of the low fat foods with full fat. Anyway, you want to eat in a way that works for you, not hit some arbitrary numbers. Every day, pay attention to how you feel, and look at what you have eaten. Aim to eat more like you are doing when you feel good, energetic, satisfied, and less like you do when you get hungry, lethargic and grumpy.
I love the variety in your diet, by the way.2 -
The fat goal looks fine to me -- it's a lot more than mine at the same calories! Fat/carbs is largely personal preference, though.
I do wonder why 170 g -- that seems more than necessary, although obviously I don't know your stats and having a little extra as we get older is a good idea and something I am keeping in mind myself. Even still .8 g/lb of goal weight when at a deficit should be plenty.
Part of the issue may be the entries you are using, OP. The chicken one seemed off to me and I plugged the 7.5 oz (in gram conversion) into the better USDA entry and got 57 g (more than the 40 something you'd logged), even assuming it includes skin and without information about the cut. If that's 7.5 oz of skinless chicken breast, it's more like 65 g. (For logging advice, I noticed you are using a lot of generic and "homemade" entries. If they are your own created entries, great. If not, they often won't be accurate. Learning the tricks to finding the usda ones or checking them is a good idea.
Here's the usda site: https://ndb.nal.usda.gov/ndb/foods1 -
Thanks to everyone ! My calculations come from IIFYM site basically I
Need to cut the carbs to lose weight
Doctors orders and advice !
Whatever one plugs in even on myfp I get high protein requirements if I cut the carbs !
I need to do this any other help would be Protein Grams: 170
Fat Grams: 85
Carbs Grams: 78
Fiber Grams: 32-420 -
CORRECTION ! CORRECTION !
Those are my wife's macros here are my ones from IIFYM
Protein Grams: 170
Fat Grams: 85
Carbs Grams: 78
Fiber Grams: 32-420 -
138 is difficult?!
3 eggs - 1 chicken breast - 1 steak, 1 cottage cheese and 1 shake if you can't find space for another chunk of meat somewhere along the day - 180 gr of protein right there.
Protein is not only chicken - unlimited sources of it - just need to find the ones you can maximise on.0 -
CORRECTION ! CORRECTION !
Those are my wife's macros here are my ones from IIFYM
Protein Grams: 170
Fat Grams: 85
Carbs Grams: 78
Fiber Grams: 32-42
What is your weight?
What is your estimated body fat percentage?
Are those macros going to be easy or sustainable for you to adhere to? (It appears not.....)1 -
Hi weight 212lbs ! Body fat 38%
Just want to cut the carbs to lose weight
But the way it always comes out is that you have to have balanced macros
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You don't have to cut carbs to lose weight - you need to cut calories. It's excessive calories that made you fat and it's a deficit of calories (+ patience, + adherence...) that will make you slim.
1g of protein per pound of approximate lean weight would be 131.
You don't need to eat 171g, that's overkill.
Here's an alternative view of setting macros that is far more flexible than the IIFYM (web site, not philosophy) rigid macro split.
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
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Thanks to everyone ! My calculations come from IIFYM site basically I
Need to cut the carbs to lose weight
Doctors orders and advice !
Whatever one plugs in even on myfp I get high protein requirements if I cut the carbs !
I need to do this any other help would be
Protein Grams: 170
Fat Grams: 85
Carbs Grams: 78
Fiber Grams: 32-42
"Cut the carbs" has become a cliché - most people that use it, don't know what it means, or think the person they are talking to, have the same idea (your doctor may have meant "cut down on the junk", and "junk" being defined by "foods high in calories, fat, sugar, and not providing a lot of nutrients"). Low carb also automatically means high fat, and it's not necessary to lose weight, but it can be helpful for people who struggle with hunger on reduced calories, unless carbs are kept very low. 18% carbs is most likely overkill (or "underkill") for you (you haven't mentioned hunger so this is what I assume).
You want to lose weight? Losing weight is NOT about making it as dreadful and difficult as possible, but the opposite, because you need to be able and willing to stick with your diet for a long time. Your calorie goal (1757) seems a bit low, protein quite high, fat OK, carbs unnecessarily low. It can be hard to get in that amount of fiber on such low carb. Just a small adjustment to the variables will make this a lot easier and your chance of success correspondingly higher. My suggestion:
2000 calories
124 grams protein (25%)
175 grams carbs (35%)
89 grams fat (40%)
Fiber will take care of itself if you eat some whole grains, fruit and vegetables every day (which is a good idea anyway).3 -
The best information by far thank you so much you have answerd a lot of factual things for me thanks
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By allocating the carb calories to protien. Carbs are on the bottom of the macros rung assuming she isn't ridiculously over on fat macros.
I'm not a low carb guy by any means but like I mentioned on my reply, assuming he/she is correct on the macros and bottom end of protien needs, cutting the carbs down to allow for more protien is a no brainer.0 -
Thanks to everyone ! My calculations come from IIFYM site basically I
Need to cut the carbs to lose weight
Doctors orders and advice !
Whatever one plugs in even on myfp I get high protein requirements if I cut the carbs !
I need to do this any other help would be Protein Grams: 170
Fat Grams: 85
Carbs Grams: 78
Fiber Grams: 32-42
The IIFYM site overstates protein requirements, probably a bodybuilder/broscience thing.
A good estimate is .8 g/lb of goal weight. That's on the top end of the usual range for someone at a deficit, but I think as you get older it's better to err on the higher side.
I'm understanding you to say that your doctor recommends cutting carbs -- maybe an insulin issue? You don't need to cut carbs to lose, but there are some health reasons for it, and for some it can make compliance with a diet easier, so that's not a bad idea if it's working for you. 78 isn't super low. (My view, however, is that carb choice matters more than total carbs, so long as you get enough protein and healthy fats. I also think fat choice matters more than total fat.)
Often when people cut carbs they don't increase protein a lot (the low carbers usually aim for moderate protein, which is consistent with the calculation I suggested, sometimes even lower). Instead, they increase fat. So if it's easier for you to eat in a satisfying way with a little less protein (not sure what the formula above would give you) and more fat, I'd recommend trying that for a while.0 -
By allocating the carb calories to protien. Carbs are on the bottom of the macros rung assuming she isn't ridiculously over on fat macros.
I'm not a low carb guy by any means but like I mentioned on my reply, assuming he/she is correct on the macros and bottom end of protien needs, cutting the carbs down to allow for more protien is a no brainer.
You are seeing this as a matemathical problem, but it is a meal/diet composition problem. The OP is old enough to understand that more of one thing means less of another thing in order to keep the total the same. OP is just confused by the vague instructions he has been given and the strict information he has found. It's very difficult to make great tasting meals on an unbalanced and restrictive diet. So he is struggling with something that is both impossible and unnecessary. Yes, he could fill up on protein shakes, but after all, we are humans and not robots, and enjoyment is crucial to adherance to diet. I think he wants more from what he eats than just "nutrition".1 -
kommodevaran wrote: »
By allocating the carb calories to protien. Carbs are on the bottom of the macros rung assuming she isn't ridiculously over on fat macros.
I'm not a low carb guy by any means but like I mentioned on my reply, assuming he/she is correct on the macros and bottom end of protien needs, cutting the carbs down to allow for more protien is a no brainer.
You are seeing this as a matemathical problem, but it is a meal/diet composition problem. The OP is old enough to understand that more of one thing means less of another thing in order to keep the total the same. OP is just confused by the vague instructions he has been given and the strict information he has found. It's very difficult to make great tasting meals on an unbalanced and restrictive diet. So he is struggling with something that is both impossible and unnecessary. Yes, he could fill up on protein shakes, but after all, we are humans and not robots, and enjoyment is crucial to adherance to diet. I think he wants more from what he eats than just "nutrition".
If his/her macros are correct as well as his/her true TDEE, it's possible to have amazing food and lose weight and I'm the last person to suggest protien shakes here.
My minimum requirement for protien is 190g, I don't take protien shakes and I eat 1000-1500 calories a day from ice cream alone. Also I can cut on 3900 dailly calories.
My point is carbs are just a filler and really don't have to be spit on as protien or fat on a cut. Instead of eating let's say bread, how bout steak...0 -
Thanks everyone some good info something for me to think on cheers guys and gals0
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I eat 200 grams, You can with protein shakes, high protein breakfast (egg whites, etcs.) lots of lean meats, (lean beef, chicken, lean ham, fish), protein bars, we make protein doughnuts, brownies, etc. You can get your protein in.1
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Although I don't cut my carbs out to lose weight, I cut fat more than anything. I don't cut any food and have lost 50 pounds of fat and added 10 pounds of muscle. It's just a process of measuring, weighing and sticking with it.1
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By allocating the carb calories to protien. Carbs are on the bottom of the macros rung assuming she isn't ridiculously over on fat macros.
I'm not a low carb guy by any means but like I mentioned on my reply, assuming he/she is correct on the macros and bottom end of protien needs, cutting the carbs down to allow for more protien is a no brainer.
OP is struggling to hit their protein goal, a goal of which is already inflated beyond necessity.
I'm not sure increasing protein is the logical step.1 -
kommodevaran wrote: »
By allocating the carb calories to protien. Carbs are on the bottom of the macros rung assuming she isn't ridiculously over on fat macros.
I'm not a low carb guy by any means but like I mentioned on my reply, assuming he/she is correct on the macros and bottom end of protien needs, cutting the carbs down to allow for more protien is a no brainer.
You are seeing this as a matemathical problem, but it is a meal/diet composition problem. The OP is old enough to understand that more of one thing means less of another thing in order to keep the total the same. OP is just confused by the vague instructions he has been given and the strict information he has found. It's very difficult to make great tasting meals on an unbalanced and restrictive diet. So he is struggling with something that is both impossible and unnecessary. Yes, he could fill up on protein shakes, but after all, we are humans and not robots, and enjoyment is crucial to adherance to diet. I think he wants more from what he eats than just "nutrition".
If his/her macros are correct as well as his/her true TDEE, it's possible to have amazing food and lose weight and I'm the last person to suggest protien shakes here.
My minimum requirement for protien is 190g, I don't take protien shakes and I eat 1000-1500 calories a day from ice cream alone. Also I can cut on 3900 dailly calories.
My point is carbs are just a filler and really don't have to be spit on as protien or fat on a cut. Instead of eating let's say bread, how bout steak...
3900 calories is double the OP's allowance, of course it's easy for you to fit in 190 grams of protein, that's 19% of your energy need.1 -
kommodevaran wrote: »
By allocating the carb calories to protien. Carbs are on the bottom of the macros rung assuming she isn't ridiculously over on fat macros.
I'm not a low carb guy by any means but like I mentioned on my reply, assuming he/she is correct on the macros and bottom end of protien needs, cutting the carbs down to allow for more protien is a no brainer.
You are seeing this as a matemathical problem, but it is a meal/diet composition problem. The OP is old enough to understand that more of one thing means less of another thing in order to keep the total the same. OP is just confused by the vague instructions he has been given and the strict information he has found. It's very difficult to make great tasting meals on an unbalanced and restrictive diet. So he is struggling with something that is both impossible and unnecessary. Yes, he could fill up on protein shakes, but after all, we are humans and not robots, and enjoyment is crucial to adherance to diet. I think he wants more from what he eats than just "nutrition".
If his/her macros are correct as well as his/her true TDEE, it's possible to have amazing food and lose weight and I'm the last person to suggest protien shakes here.
My minimum requirement for protien is 190g, I don't take protien shakes and I eat 1000-1500 calories a day from ice cream alone. Also I can cut on 3900 dailly calories.
My point is carbs are just a filler and really don't have to be spit on as protien or fat on a cut. Instead of eating let's say bread, how bout steak...
+10 lvl up for mfp-ego but how does this relate to OP'so issue of struggling to hit an inflated protein goal?0 -
kommodevaran wrote: »
By allocating the carb calories to protien. Carbs are on the bottom of the macros rung assuming she isn't ridiculously over on fat macros.
I'm not a low carb guy by any means but like I mentioned on my reply, assuming he/she is correct on the macros and bottom end of protien needs, cutting the carbs down to allow for more protien is a no brainer.
You are seeing this as a matemathical problem, but it is a meal/diet composition problem. The OP is old enough to understand that more of one thing means less of another thing in order to keep the total the same. OP is just confused by the vague instructions he has been given and the strict information he has found. It's very difficult to make great tasting meals on an unbalanced and restrictive diet. So he is struggling with something that is both impossible and unnecessary. Yes, he could fill up on protein shakes, but after all, we are humans and not robots, and enjoyment is crucial to adherance to diet. I think he wants more from what he eats than just "nutrition".
If his/her macros are correct as well as his/her true TDEE, it's possible to have amazing food and lose weight and I'm the last person to suggest protien shakes here.
My minimum requirement for protien is 190g, I don't take protien shakes and I eat 1000-1500 calories a day from ice cream alone. Also I can cut on 3900 dailly calories.
My point is carbs are just a filler and really don't have to be spit on as protien or fat on a cut. Instead of eating let's say bread, how bout steak...
+10 lvl up for mfp-ego but how does this relate to OP'so issue of struggling to hit an inflated protein goal?
If you really want to low read all the quotes, was merely responding to what response was directed to me with an example.0 -
kommodevaran wrote: »kommodevaran wrote: »
By allocating the carb calories to protien. Carbs are on the bottom of the macros rung assuming she isn't ridiculously over on fat macros.
I'm not a low carb guy by any means but like I mentioned on my reply, assuming he/she is correct on the macros and bottom end of protien needs, cutting the carbs down to allow for more protien is a no brainer.
You are seeing this as a matemathical problem, but it is a meal/diet composition problem. The OP is old enough to understand that more of one thing means less of another thing in order to keep the total the same. OP is just confused by the vague instructions he has been given and the strict information he has found. It's very difficult to make great tasting meals on an unbalanced and restrictive diet. So he is struggling with something that is both impossible and unnecessary. Yes, he could fill up on protein shakes, but after all, we are humans and not robots, and enjoyment is crucial to adherance to diet. I think he wants more from what he eats than just "nutrition".
If his/her macros are correct as well as his/her true TDEE, it's possible to have amazing food and lose weight and I'm the last person to suggest protien shakes here.
My minimum requirement for protien is 190g, I don't take protien shakes and I eat 1000-1500 calories a day from ice cream alone. Also I can cut on 3900 dailly calories.
My point is carbs are just a filler and really don't have to be spit on as protien or fat on a cut. Instead of eating let's say bread, how bout steak...
3900 calories is double the OP's allowance, of course it's easy for you to fit in 190 grams of protein, that's 19% of your energy need.
Yes if it's his/her true allowance. Many people here are on a very aggressive cut, which I was attempting to represent.
What is OP stats?0 -
I am easily able to get 130 g into a 1200 calorie allotment each day - nonfat plain greek yogurt, low or no fat cottage cheese, egg white omelets, chicken breast, very lean cuts of red meat, fish and shellfish, with the occasional protein drink as needed/wanted, along with unlimited green leafy veges, cruciferous veges, and a daily serving of fruit (I have been on a raspberry kick this summer). Basically when I am on a 1200 calorie eating plan, I figure three meals and a late night snack, and plan for 30-40 g protein each time I eat. So your goal, OP, is pretty doable in my estimation.0
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Sound dumb but what is OP ?0
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"Original Poster". You, in this case 
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