Trouble getting enough protein
BenTheurich
Posts: 5 Member
Hey everyone, I'm new here.
Anyways, I started a program a few weeks ago to gain muscle and kinda "recomp" (I think that's the right word) because I have a "skinny-fat" physique. I look skinny, but I have some far covering my abs.
So the program is going pretty well, but the problem is, I am having a hard time getting enough protein into my diet.
The plan recommends 150 grams of protein a day. But this morning, after eating 3 eggs and drinking a post-workout protein shake, I'm only at about 75 grams of protien.
Anyone have any good ideas on how to eat more protein? Thanks everyone!
Anyways, I started a program a few weeks ago to gain muscle and kinda "recomp" (I think that's the right word) because I have a "skinny-fat" physique. I look skinny, but I have some far covering my abs.
So the program is going pretty well, but the problem is, I am having a hard time getting enough protein into my diet.
The plan recommends 150 grams of protein a day. But this morning, after eating 3 eggs and drinking a post-workout protein shake, I'm only at about 75 grams of protien.
Anyone have any good ideas on how to eat more protein? Thanks everyone!
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Replies
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Tuna, cod, chicken breast, cottage cheese, egg whites, deli meats.....1
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Most people get the bulk of their protein at dinner. What have you planned for dinner? 150 grams also sounds a bit overkill.7
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Well, 75g is half of the 150g that you're targeting -- so, if you eat a few more times today at tat level, you should be able to hit your protein goal and then some...
If you're worried about going over on calories, using egg-whites to replace one or two eggs can get ya most of the protein without all the calories of a whole egg. This thread has a great list of protein-rich foods organized by caloric "cost", that I've found quite helpful for focusing in on higher protein content foods:
https://community.myfitnesspal.com/en/discussion/10244142/list-of-foods-with-highest-protein-calorie-percentage4 -
kommodevaran wrote: »Most people get the bulk of their protein at dinner. What have you planned for dinner? 150 grams also sounds a bit overkill.
To be honest, I don't know. I live with my parents still so I don't plan the meals.0 -
standenvernet wrote: »Well, 75g is half of the 150g that you're targeting -- so, if you eat a few more times today at tat level, you should be able to hit your protein goal and then some...
If you're worried about going over on calories, using egg-whites to replace one or two eggs can get ya most of the protein without all the calories of a whole egg. This thread has a great list of protein-rich foods organized by caloric "cost", that I've found quite helpful for focusing in on higher protein content foods:
https://community.myfitnesspal.com/en/discussion/10244142/list-of-foods-with-highest-protein-calorie-percentage
Ok thanks! Like I said before, I don't have a ton of control over what meals there will be still today. There might be a lot of protein, or we might have pizza and then there is basically none.0 -
You should eat the grams of protein equal to your goal body weight. So if you want to weigh 170, eat 170 grams of protein. It’s not overkill, because you need a surplus of protein to build muscle while working out. As far as sources, chicken, protein powder, peanut butter, fish, nuts are my go to.3
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If the goal is gaining muscle, you have to also have a caloric surplus. Gaining muscle while losing weight is virtually impossible2
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You should eat the grams of protein equal to your goal body weight. So if you want to weigh 170, eat 170 grams of protein. It’s not overkill, because you need a surplus of protein to build muscle while working out. As far as sources, chicken, protein powder, peanut butter, fish, nuts are my go to.
Yeah my goal is 150 lbs. I haven't been eating much fish, that could help.2 -
BenTheurich wrote: »You should eat the grams of protein equal to yo
ur goal body weight. So if you want to weigh 170, eat 170 grams of protein. It’s not overkill, because you need a surplus of protein to build muscle while working out. As far as sources, chicken, protein powder, peanut butter, fish, nuts are my go to.
Yeah my goal is 150 lbs. I haven't been eating much fish, that could help.
I feel you though man! I’m a college student and I don’t really have tons of time to meal prep. I too have struggled with getting protein. I would seriously recommend protein shakes and grilling lean meats bc it keeps everything simple!2 -
BenTheurich wrote: »Hey everyone, I'm new here.
Anyways, I started a program a few weeks ago to gain muscle and kinda "recomp" (I think that's the right word) because I have a "skinny-fat" physique. I look skinny, but I have some far covering my abs.
So the program is going pretty well, but the problem is, I am having a hard time getting enough protein into my diet.
The plan recommends 150 grams of protein a day. But this morning, after eating 3 eggs and drinking a post-workout protein shake, I'm only at about 75 grams of protien.
Anyone have any good ideas on how to eat more protein? Thanks everyone!
You're half way there after 1 meal, what's the big deal? What are you eating the rest of the day?3 -
Take the time to make your own breakfast and lunches then eat whatever is for dinner in line with your macros/calories. Top up with protein shake etc if necessary4
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Start planning (and buying) your high-protein snacks. Things like canned tuna or chicken, jerky, greek yogurt or cottage cheese can be easy ways to get in protein during the day without interfering with their planned meals.6
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BenTheurich wrote: »kommodevaran wrote: »Most people get the bulk of their protein at dinner. What have you planned for dinner? 150 grams also sounds a bit overkill.
To be honest, I don't know. I live with my parents still so I don't plan the meals.
Sounds like it's time for you to take control of your own meal planning. Living at home with your parents doesn't mean you have to let them do everything for you. Tell mom you love her and greatly appreciate everything she's done for you over the years, but it's time for you to start taking responsibility for some of your own stuff.9 -
Greek yogurt is high in protein and easy to sneak into your meals. Buy the plain and add the fruit or keep out to replace things like sour cream. Also, you can add protein powder to things like pancake batter, even cookie mixes to add protein, if you can have the carbs. If you want 150/day and plan on 5 meals (3 + 2 snacks), you need at least 30gms per meal. You could double your meat portions for lunch/dinner as long as they are lean meats and not salt/nitrate laden.1
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plus: turkey sausage (microwaveable), milk, peanut butter.... I'll have a big protein shake to supplement dinner if needed.2
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Follow the if it fits your macros plan buy when choosing a food priorities protein always make sure it's at least 1:1 protein to carbs ratio that way you should be good because it's easy to get carbs and fat in Ifact your low3
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I’ve been drinking protein @10am @3pm 8pm and Casin right before bed. With eating a little bit extra at meals I can easily hit my target. I thought it was overkill till I gained 10 pounds in 3 weeks. I’m not sure what your goal is but I want to put on weight as a “hard gainer” turns out I wasn’t eating enough.1
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I agree with most of the suggestions on here. I personally target protein daily at 1.2g per pound of my body weight because my goals are to gain muscle which means gain weight, but not that fat stuff. Also, muscles burn more fat. So I go mainly with Whey protein and use it in my coffee in the morning along with two shakes a day; 45g a pop. Then I get a few protein shots, 20g each, during gym days; 4 a week; two upper bodies, 2 lower bodies. I stay loaded up on Omega 3 and vitamin C daily with the capsules or wild salmon, nuts, juices, etc.
I advise you to kick-start your mornings with protein and Omega 3 and make it a habit. Avoid any and all alcohol. And if you workout, make yourself rest at least 2 times a week which means no hard lifting or running on those days. Rest = healing = muscle expansion.6 -
I have trouble hitting my protien goal while trying not to go over in total calories or carbs (I do really low carb). If you're looking for tips/tricks I keep a carton of egg whites in my fridge and add them to my shelled eggs (with yolks) or protien shake. 6 table spoons gets you an extra 50 calories with another 10 grams of protien. Canned tuna or sliced deli meat is also another way to get in some protien in between meals.0
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In my opinion, don't stress on loading on protein too much. Try and eat high protein foods and eat until you are full, if your body needs more protein you should naturally crave more. Excess protein is converted into energy anyway, so if you were on a 100% protein diet, it doesn't mean all of that protein is going to be converted into muscle. Listen to your body, strength train, and avoid garbage foods if you want to put on muscle.8
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angeloftheark wrote: »I agree with most of the suggestions on here. I personally target protein daily at 1.2g per pound of my body weight because my goals are to gain muscle which means gain weight, but not that fat stuff. Also, muscles burn more fat. So I go mainly with Whey protein and use it in my coffee in the morning along with two shakes a day; 45g a pop. Then I get a few protein shots, 20g each, during gym days; 4 a week; two upper bodies, 2 lower bodies. I stay loaded up on Omega 3 and vitamin C daily with the capsules or wild salmon, nuts, juices, etc.
I advise you to kick-start your mornings with protein and Omega 3 and make it a habit. Avoid any and all alcohol. And if you workout, make yourself rest at least 2 times a week which means no hard lifting or running on those days. Rest = healing = muscle expansion.
Why do you have to avoid alcohol?0 -
I'm probably stating this incorrectly but hopefully you get the point.
AS I understand it, when you consume Alchohol your body stops digesting anything else (carbs/fat/protein) and prioritizes the alcohol first. Based on you you listen too it could do this for 6 hours -48 hours depending on how much alcohol you consumed. So (I believe) this issue is those carbs/protien/fat can get stored as fat since it's not being digested right away.
I like my cocktail hours, but I definately see it slowing down my gains compared to when I abstain from alchohol. But it's a trade off I make.
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If you still live with your parents and don't meal prep to keep track of your intake, protein shakes would be your best bet. I have to consume a lot of protein as I'm trying to build muscle so i do about 4 shakes a day plus my meals.0
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The body can only synthesize so much protein each day. Aim for about a gram per pound of lean muscle mass, then focus on fat or carbs (whatever your preference). In my experience, I prefer fats for fuel, so I'm keto. Good luck, man!6
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150 grams is not that much. But if you aren't used to eating that amount, it might take some time for you to adjust. Try lowering it by 10-20 grams and gradually increase over time.
Sample meal:
8 oz chicken 40 grams of protein
3 cups of brown rice 10 grams of protein
0.5 lb salmon 40 grams of protein
3 cups of brown rice 10 grams of protein
Whey protein 25 g of protein
Greek yogurt 15 g of protein
Almonds 10 g of protein
That's already 150 g of protein in 3 meals only. Make sure to add healthy fats and more carbohydrates as necessary.
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