Difficult to keep with protein target
Pedrohbds
Posts: 13 Member
Loosing weight (sometimes tok fast)
1500 kcal diet plus around one hour of workout.
It us difficult to keep the protein level and most of days i stay lower that the target calories (I think I got used to eat less).
Wgat kind of food can I try to have more calories?
Sometimes I think I am going too fast, but any extra eating and I gain weight.
It is difficult to find equilibrium on slow and steady weight loss
1500 kcal diet plus around one hour of workout.
It us difficult to keep the protein level and most of days i stay lower that the target calories (I think I got used to eat less).
Wgat kind of food can I try to have more calories?
Sometimes I think I am going too fast, but any extra eating and I gain weight.
It is difficult to find equilibrium on slow and steady weight loss
1
Replies
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what is your protein goal?0
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TavistockToad wrote: »what is your protein goal?
Default 75g0 -
lean proteins (limited fat) - chicken, turkey, shrimp. pork
proteins with fat - various cuts of steak - they will vary depending on cut (something like Chuck will have less fat, than say a ribeye)
non-meat - full fat dairy (Noosa, Culinary Circle, Brown Cow); greek yogurts (tend to be lower in fat)0 -
That is very low for a male that is exercising for an hour daily. You're only eating less than 1500 cals a day? You should open your diary. How old are you?0
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75 gm of protein is low - how much do you weigh? Eastcoast Jim0
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Let me rephrase the question - The coffee hasn't quite kicked in. What is your target weight?0
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TavistockToad wrote: »what is your protein goal?
Default 75g
and you cant hit that? can you open your diary?0 -
If you're sticking to 1500 calories, chances are you're eating too little. If you're hungry, tired or irritable, you're eating too little. 1500 calories is the bare minimum recommended for males, and it's only suitable if you are elderly, short and sedentary. Eating too little is no good because you're torturing yourself, may harm your health, and just end up eating too much later, wiping out your "fast weight loss". Set an appropriate calorie goal instead, and lose weight healthily and sustainably.
Do you want to eat more calories? Eat more of any food.
MFP's default macro split is pretty easy to stick to. There is protein in many normal foods. What are you eating?
(Water) weight fluctuates. If you're in a calorie deficit, you will over time lose (fat) weight.2 -
add in things like cottage cheese, yogurt, cheese sticks, peanut butter, eggs. If you are not hitting your proteins then you have all kinds of other issues.0
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Let me rephrase the question - The coffee hasn't quite kicked in. What is your target weight?
Well I might have not put up the targets well.
I am 29, around 74kg, 1.73m goal is around 65 as recommended.
I was 84 when I started 6 months ago (but the calorie reduction was 2 months ago).
So should I increase calories? Around how much?
0 -
TavistockToad wrote: »TavistockToad wrote: »what is your protein goal?
Default 75g
and you cant hit that? can you open your diary?
Some days yes, some days no.
I can, not extremist about that0 -
kommodevaran wrote: »If you're sticking to 1500 calories, chances are you're eating too little. If you're hungry, tired or irritable, you're eating too little. 1500 calories is the bare minimum recommended for males, and it's only suitable if you are elderly, short and sedentary. Eating too little is no good because you're torturing yourself, may harm your health, and just end up eating too much later, wiping out your "fast weight loss". Set an appropriate calorie goal instead, and lose weight healthily and sustainably.
Do you want to eat more calories? Eat more of any food.
MFP's default macro split is pretty easy to stick to. There is protein in many normal foods. What are you eating?
(Water) weight fluctuates. If you're in a calorie deficit, you will over time lose (fat) weight.
Mostly wholegrain bread, eggs, cod, fruits and vegetables.
Point is I am. Loosing weight too fast (probably need to increase general calories). And not decreasing body fat (stuck around 19%
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is you are looking to decrease body fat - what are you doing in terms of strength training?0
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kommodevaran wrote: »If you're sticking to 1500 calories, chances are you're eating too little. If you're hungry, tired or irritable, you're eating too little. 1500 calories is the bare minimum recommended for males, and it's only suitable if you are elderly, short and sedentary. Eating too little is no good because you're torturing yourself, may harm your health, and just end up eating too much later, wiping out your "fast weight loss". Set an appropriate calorie goal instead, and lose weight healthily and sustainably.
Do you want to eat more calories? Eat more of any food.
MFP's default macro split is pretty easy to stick to. There is protein in many normal foods. What are you eating?
(Water) weight fluctuates. If you're in a calorie deficit, you will over time lose (fat) weight.
Mostly wholegrain bread, eggs, cod, fruits and vegetables.
Point is I am. Loosing weight too fast (probably need to increase general calories). And not decreasing body fat (stuck around 19%
how are you measuring your bodyfat %?0 -
TavistockToad wrote: »TavistockToad wrote: »what is your protein goal?
Default 75g
and you cant hit that? can you open your diary?
Some days yes, some days no.
I can, not extremist about that
then people may be able to give you some ideas on where to make changes to help you hit your goal.0 -
deannalfisher wrote: »is you are looking to decrease body fat - what are you doing in terms of strength training?
15 min cardio, some strength train (7 or 8 exercises/day 3 series 15 repetitions). Diet control0 -
TavistockToad wrote: »kommodevaran wrote: »If you're sticking to 1500 calories, chances are you're eating too little. If you're hungry, tired or irritable, you're eating too little. 1500 calories is the bare minimum recommended for males, and it's only suitable if you are elderly, short and sedentary. Eating too little is no good because you're torturing yourself, may harm your health, and just end up eating too much later, wiping out your "fast weight loss". Set an appropriate calorie goal instead, and lose weight healthily and sustainably.
Do you want to eat more calories? Eat more of any food.
MFP's default macro split is pretty easy to stick to. There is protein in many normal foods. What are you eating?
(Water) weight fluctuates. If you're in a calorie deficit, you will over time lose (fat) weight.
Mostly wholegrain bread, eggs, cod, fruits and vegetables.
Point is I am. Loosing weight too fast (probably need to increase general calories). And not decreasing body fat (stuck around 19%
how are you measuring your bodyfat %?
Scale, probably impedance calculation. The number correlates with a "body image" of 19%.but looking more in the trend variation than the absolute number.0 -
I eat 1200 calories a day and am a woman and can reach 100grams! Egg whites 20g protein (100 cals), chicken 3 ounce 24 grams protein (150ish calories) greek yogurt 1 cup 22 g protein (200 cals) That's 66 grams of protein for 450 cals! Now add a protein shake in there for after your work out and you have anywhere from an extra 20-30 grams of protein...1
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Let me rephrase the question - The coffee hasn't quite kicked in. What is your target weight?
Well I might have not put up the targets well.
I am 29, around 74kg, 1.73m goal is around 65 as recommended.
I was 84 when I started 6 months ago (but the calorie reduction was 2 months ago).
So should I increase calories? Around how much?
If I did the math right, you're 5'8" & about 163#, with a goal weight of 143#? And you say you're currently at 19% body fat...
What are your aesthetic goals? Because you're currently in a healthy BMI & body fat range. I'm thinking you'll look quite slender at 143#, but that may be your goal/preference. (I'm a woman at 5'8" & maintain around 140.)
Otherwise, I'd suggest adding back some calories (possibly up to maintenance) & engaging in progressive strength training to recomp. You could maintain a small deficit through exercise alone & help accelerate your fat loss a bit while minimizing your muscle loss. But make sure you're getting adequate protein.1 -
Let me rephrase the question - The coffee hasn't quite kicked in. What is your target weight?
Well I might have not put up the targets well.
I am 29, around 74kg, 1.73m goal is around 65 as recommended.
I was 84 when I started 6 months ago (but the calorie reduction was 2 months ago).
So should I increase calories? Around how much?
If I did the math right, you're 5'8" & about 163#, with a goal weight of 143#? And you say you're currently at 19% body fat...
What are your aesthetic goals? Because you're currently in a healthy BMI & body fat range. I'm thinking you'll look quite slender at 143#, but that may be your goal/preference. (I'm a woman at 5'8" & maintain around 140.)
Otherwise, I'd suggest adding back some calories (possibly up to maintenance) & engaging in progressive strength training to recomp. You could maintain a small deficit through exercise alone & help accelerate your fat loss a bit while minimizing your muscle loss. But make sure you're getting adequate protein.
Yes, I am at the superior limit of healthy target, aiming for the center.
Don't care that much for the number, it was just a mark or even a lower limit.
Now my focus is to increase muscle and decrease fat more than weight. That us why I want to increase protein and see if and how much more calories I should eat0 -
Let me rephrase the question - The coffee hasn't quite kicked in. What is your target weight?
Well I might have not put up the targets well.
I am 29, around 74kg, 1.73m goal is around 65 as recommended.
I was 84 when I started 6 months ago (but the calorie reduction was 2 months ago).
So should I increase calories? Around how much?
If I did the math right, you're 5'8" & about 163#, with a goal weight of 143#? And you say you're currently at 19% body fat...
What are your aesthetic goals? Because you're currently in a healthy BMI & body fat range. I'm thinking you'll look quite slender at 143#, but that may be your goal/preference. (I'm a woman at 5'8" & maintain around 140.)
Otherwise, I'd suggest adding back some calories (possibly up to maintenance) & engaging in progressive strength training to recomp. You could maintain a small deficit through exercise alone & help accelerate your fat loss a bit while minimizing your muscle loss. But make sure you're getting adequate protein.
Yes, I am at the superior limit of healthy target, aiming for the center.
Don't care that much for the number, it was just a mark or even a lower limit.
Now my focus is to increase muscle and decrease fat more than weight. That us why I want to increase protein and see if and how much more calories I should eat
There is a great thread somewhere on these forums discussing recomposition, which sounds like what you're wanting to do. I don't have the link, but hopefully someone else will come along & link it for you. Or you can use the search function & look for "recomp"
Edited to add links -
Recomp:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Weight lifting programs:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p11 -
Let me rephrase the question - The coffee hasn't quite kicked in. What is your target weight?
Well I might have not put up the targets well.
I am 29, around 74kg, 1.73m goal is around 65 as recommended.
I was 84 when I started 6 months ago (but the calorie reduction was 2 months ago).
So should I increase calories? Around how much?
If I did the math right, you're 5'8" & about 163#, with a goal weight of 143#? And you say you're currently at 19% body fat...
What are your aesthetic goals? Because you're currently in a healthy BMI & body fat range. I'm thinking you'll look quite slender at 143#, but that may be your goal/preference. (I'm a woman at 5'8" & maintain around 140.)
Otherwise, I'd suggest adding back some calories (possibly up to maintenance) & engaging in progressive strength training to recomp. You could maintain a small deficit through exercise alone & help accelerate your fat loss a bit while minimizing your muscle loss. But make sure you're getting adequate protein.
Yes, I am at the superior limit of healthy target, aiming for the center.
Don't care that much for the number, it was just a mark or even a lower limit.
Now my focus is to increase muscle and decrease fat more than weight. That us why I want to increase protein and see if and how much more calories I should eat
There is a great thread somewhere on these forums discussing recomposition, which sounds like what you're wanting to do. I don't have the link, but hopefully someone else will come along & link it for you. Or you can use the search function & look for "recomp"
Edited to add links -
Recomp:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Weight lifting programs:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
How much would be my "break even" point?0
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