How do I get more protein without the fat ?
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virleach
Posts: 20 Member
Any thoughts :
This is what I should be doing
2119 calories
45% protein - 241 grams
35% carbs- 183 grams
20% fat- 47 grams
How do I get that much protein in a day with out going over my fat intake
That's what I always struggle with
Even when I was at 1700 calories ( 182 g.)
I was having problems reaching it
This is what I should be doing
2119 calories
45% protein - 241 grams
35% carbs- 183 grams
20% fat- 47 grams
How do I get that much protein in a day with out going over my fat intake
That's what I always struggle with
Even when I was at 1700 calories ( 182 g.)
I was having problems reaching it
0
Replies
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Seems excessively high...8
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I am in process of toning,so I am weight lifting
I only have 15 lbs left to lose, so I had to change my routine cause I hit a plateau.
Since I have been plateau for a year,its been suggested I up my calories and switch to macro counting0 -
That's a lot of protein but try adding more non-meat protein sources. Beans, lentils, peas, nonfat greek yogurt-none of which have much, if any fat but lots of protein. Beyond meat is a meat substitute made from pea protein that tastes good and is loaded with protein.1
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Crazy high protein, unless you weigh 240*. But, to answer your question, non-fat greek yogurt...
*1 gram of protein per pound of body weight (which is still high. I shoot for 0.8 g per pound)1 -
I am in process of toning,so I am weight lifting
I only have 15 lbs left to lose, so I had to change my routine cause I hit a plateau.
Since I have been plateau for a year,its been suggested I up my calories and switch to macro counting
If you haven't lost in a year, upping your calories isn't the thing to do. Instead I would look at your logging to see what can be tightened up (food scale to weigh everything, accurate entries, recipe builder). And that amount of protein is very high and your fat is low. Unless you have a medical reason to watch your fat intake, I would change the percentages.4 -
Still, even counting macros, 45% is very high for protein. The general rule is 1gm per 1lb if lean body weight. So at 150lbs, I generally aim for 100+ which is about 25%. And that's with weight training. 45% is excessive.2
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That's a way high level of protein. You don't need that much.2
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white fish like cod or haddock, and non fatty fish, Lots of protein but low on fat.1
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Any suggestions how I find out how much macros I really need ?0
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More than about 1 gram per Lb of LBM and you're just making expensive glucose.
As for low fat sources...cod, shrimp, chicken breast...1 -
Yes fat is good for you but fat is fat and too much is not good0
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Any suggestions how I find out how much macros I really need ?quiksylver296 wrote: »Crazy high protein, unless you weigh 240*. But, to answer your question, non-fat greek yogurt...
*1 gram of protein per pound of body weight (which is still high. I shoot for 0.8 g per pound)
Then approximately 0.4 g of fat per pound.
Fill the rest in with carbs.1 -
cwolfman13 wrote: »More than about 1 gram per Lb of LBM and you're just making expensive glucose.
As for low fat sources...cod, shrimp, chicken breast...
Is that just for protein.what about carbs and fat
And once I get my macro percentage how do I know my calorie range should be.
At this moment I am doing
1700 calories
182 g protein
And I tap out around 1500 calories when my macros is reached and its my fat intake that keeps me from hitting my protein mark0 -
quiksylver296 wrote: »Any suggestions how I find out how much macros I really need ?quiksylver296 wrote: »Crazy high protein, unless you weigh 240*. But, to answer your question, non-fat greek yogurt...
*1 gram of protein per pound of body weight (which is still high. I shoot for 0.8 g per pound)
Then approximately 0.4 g of fat per pound.
Fill the rest in with carbs.
Do you calculate lb weight by what you weigh present or ideal weight0 -
quiksylver296 wrote: »Any suggestions how I find out how much macros I really need ?quiksylver296 wrote: »Crazy high protein, unless you weigh 240*. But, to answer your question, non-fat greek yogurt...
*1 gram of protein per pound of body weight (which is still high. I shoot for 0.8 g per pound)
Then approximately 0.4 g of fat per pound.
Fill the rest in with carbs.
Do you calculate lb weight by what you weigh present or ideal weight
Ideal weight, if you're trying to lose, would be fine.1 -
20% is awfully low for fat, you don't need to be afraid to eat more fat. Your body and brain need fats. Lower your current calories since you are not losing weight, raise your fat percentage, and go for it.2
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I know the struggle I need more protein and less fat! I buy Protein2o. It is a fruit flavored drink that is only 15 grams of Protein and 1 carb per bottle. The grape and coconut are my favorite. Also, some proteins are low fat, like shrimp, cod, chicken breast etc. I just prefer some of my protein with these drinks because it is high and I cant eat that much! They sell them at a lot of gas stations and on amazon too.1
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cwolfman13 wrote: »More than about 1 gram per Lb of LBM and you're just making expensive glucose.
As for low fat sources...cod, shrimp, chicken breast...
Is that just for protein.what about carbs and fat
And once I get my macro percentage how do I know my calorie range should be.
At this moment I am doing
1700 calories
182 g protein
And I tap out around 1500 calories when my macros is reached and its my fat intake that keeps me from hitting my protein mark
Yes, that's for protein. I'm a 182 Lb male @ around 15% BF...I would max out on protein at around 154 grams but I don't get that high normally...I'm usually more around 120-140 depending and my muscles are just fine.
Dietary fat recommendations I've seen are typically 0.35 - 0.45 grams per Lb of BW...
Honestly, I've never done this much hand wringing over macros and I'm pretty fit and whatnot...I think you're getting all wrapped up in something that is important to be aware of, but not necessary to obsess about...and your macros really don't have much of anything to do with weight stalls and whatnot...1 -
quiksylver296 wrote: »quiksylver296 wrote: »Any suggestions how I find out how much macros I really need ?quiksylver296 wrote: »Crazy high protein, unless you weigh 240*. But, to answer your question, non-fat greek yogurt...
*1 gram of protein per pound of body weight (which is still high. I shoot for 0.8 g per pound)
Then approximately 0.4 g of fat per pound.
Fill the rest in with carbs.
Do you calculate lb weight by what you weigh present or ideal weight
Ideal weight, if you're trying to lose, would be fine.
I went to figure it out and I am not sure if that will work
It would be 32/32/36%
My carb range would be same as my protein range
I will try to play with this and see what happens
Little worried since I have been told to keep fat low and protein high0 -
There is nothing wrong or unhealthy about fats, especially if they are UFA. In the grand scheme of things, I wouldn't put much focus on fats or carbs.. I would aim for calories and then get up to .7 to 1g of protein per lb of weight. Personally, I am 175 and aim for 140 to 180g of protein (mainly for satiety), 30g or more of fiber and ensure i get adequate calories to lose weight.3
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