How to reach reccommended protein level!
Replies
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cwolfman13 wrote: »alexandravictoria88 wrote: »Typo !!! I meant to say 150g of protein!!! Eeek
But to answer everyones questions I have started training with a personal trainer and she has recommended i eat 1650kcal with 4 to 5 days of training.
Its 150g ..yep defo 150g lol of protein
180g of carbs and 40g of fat
My weight is 59kgs and im 159cm tall
At your weight, 150 grams still seems high...just making expensive glucose.
Pretty good article...
https://www.t-nation.com/supplements/tip-science-discovers-how-much-protein-you-needWhat This Means to You
If you're a lifter, you need more than the RDA, a lot more. But based on Morton's meta-analysis, taking more than 1.62 grams per kilogram of bodyweight a day probably won't lead to any additional growth. That 1.62 grams/kilogram, converted to pounds, looks like the following:
110 grams a day for a 150-pound lifter.
147 grams a day for a 200-pound lifter.
166 grams a day for a 225-pound lifter.
Thanks for that 0 -
alexandravictoria88 wrote: »alexandravictoria88 wrote: »Typo !!! I meant to say 150g of protein!!! Eeek
But to answer everyones questions I have started training with a personal trainer and she has recommended i eat 1650kcal with 4 to 5 days of training.
Its 150g ..yep defo 150g lol of protein
180g of carbs and 40g of fat
My weight is 59kgs and im 159cm tall
That's still a ridiculous amount of protein for your stats or in general. Did she say why this amount and how she came up with this number?
To be honest no, shes the professional im not so haven't questioned her. I may just mention that i am struggling to have that much protein throughout the day.. i can defo eat the carbs though lol
You are paying her so always ask questions. Unless she has a formal education in nutrition most personal trainers are not equipt to be giving nutrition advice.9 -
Once you figure out the right amount of protein to take in, if you aren't a vegan, shrimp is a really good way to hit protein goals. It's not too high in calories and has a great amount of protein in it. Soybeans are a great source of protein as well, and they are vegan/vegetarian approved.2
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alexandravictoria88 wrote: »alexandravictoria88 wrote: »Typo !!! I meant to say 150g of protein!!! Eeek
But to answer everyones questions I have started training with a personal trainer and she has recommended i eat 1650kcal with 4 to 5 days of training.
Its 150g ..yep defo 150g lol of protein
180g of carbs and 40g of fat
My weight is 59kgs and im 159cm tall
That's still a ridiculous amount of protein for your stats or in general. Did she say why this amount and how she came up with this number?
To be honest no, shes the professional im not so haven't questioned her. I may just mention that i am struggling to have that much protein throughout the day.. i can defo eat the carbs though lol
You are paying her so always ask questions. Unless she has a formal education in nutrition most personal trainers are not equipt to be giving nutrition advice.
Problem is theres so much information out there on what i should and shouldn't eat or how many calories and macros etc.. its all too confusing for me and can get a disheartened by it all. Hence why i asked a professional to help me.1 -
Everyone has been saying even 150g is too high..then what is my ideal amount of protein?0
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Others have provided cites and information, but from what I'd read, a good range is 0.6-0.8 g per lb of a healthy weight (in lb). Since you are focused on the gym, I'd say the higher end of the range is good ----> 104 g or so. More is totally fine if not a struggle, but you don't need more than 104 (and could even round down the minimum goal to 100).10
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^^Yep, @lemurcat23
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I would say typically 0.8-1g per lb goal weight/lean body mass for those with muscle building/retaining goals. Are you trying to lose, maintain, gain? If you are having issues hitting your calories and are struggling with that high number then lowering your protein a bit can help since it tends to be more filling.6
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I mix plain greek yogurt with protein powder and berries for my breakfast every morning. That gets me 40-50 grams. My daily protein goal is 180 grams, and I usually hit at least 150. You can check out my diary. It's open.7
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alexandravictoria88 wrote: »Typo !!! I meant to say 150g of protein!!! Eeek
But to answer everyones questions I have started training with a personal trainer and she has recommended i eat 1650kcal with 4 to 5 days of training.
Its 150g ..yep defo 150g lol of protein
180g of carbs and 40g of fat
My weight is 59kgs and im 159cm tall
that fat is below recommended daily intake
and personal trainers in the vast majority of states are NOT allowed to give nutritional advice. you should talk to a registered dietician (education and degree granted)5 -
alexandravictoria88 wrote: »Everyone has been saying even 150g is too high..then what is my ideal amount of protein?
If you are trying to gain muscles with weight training aiming for your weight in kg x 1.5-2 would be enough to achieve your goals. Aiming for closer to 100 grams is probably much more achievable but you could really go less.3 -
alexandravictoria88 wrote: »alexandravictoria88 wrote: »alexandravictoria88 wrote: »Typo !!! I meant to say 150g of protein!!! Eeek
But to answer everyones questions I have started training with a personal trainer and she has recommended i eat 1650kcal with 4 to 5 days of training.
Its 150g ..yep defo 150g lol of protein
180g of carbs and 40g of fat
My weight is 59kgs and im 159cm tall
That's still a ridiculous amount of protein for your stats or in general. Did she say why this amount and how she came up with this number?
To be honest no, shes the professional im not so haven't questioned her. I may just mention that i am struggling to have that much protein throughout the day.. i can defo eat the carbs though lol
You are paying her so always ask questions. Unless she has a formal education in nutrition most personal trainers are not equipt to be giving nutrition advice.
Problem is theres so much information out there on what i should and shouldn't eat or how many calories and macros etc.. its all too confusing for me and can get a disheartened by it all. Hence why i asked a professional to help me.
In general, a personal trainer is NOT a professional in nutrition. It's like asking a dentist to do heart surgery. Yeah, a dentist is a professional but not in area you need help in ...6 -
Hi,
So what I do is think about protein in everything
I.e. Breakfast
Banana then workout then protein shake post workout
Meal 1. have high protein bread with high protein peanut butter or 2. high protein yoghurt, with high protnuts drizzle honey, add berries,
Mid morning = up and go high protein or protein bar or protein balls
Lunch
Muscle coach variety I.e. Chick and rice, beef etc. Or left over pesto pasta with chicken or endless variety chicken katsu don, lamb or chicken shish, chicken and veg etc.
Afternoon snack
Protein bar or protein cookie or nut bar
Dinner
Similar to lunch, variety endless high protein
Some fruit for the fibre
Late night
Slow release 8hour casein protein powder
Sometimes I land on like 250+ grams protein
1 -
AObravo123 wrote: »Hi,
So what I do is think about protein in everything
I.e. Breakfast
Banana then workout then protein shake post workout
Meal 1. have high protein bread with high protein peanut butter or 2. high protein yoghurt, with high protnuts drizzle honey, add berries,
Mid morning = up and go high protein or protein bar or protein balls
Lunch
Muscle coach variety I.e. Chick and rice, beef etc. Or left over pesto pasta with chicken or endless variety chicken katsu don, lamb or chicken shish, chicken and veg etc.
Afternoon snack
Protein bar or protein cookie or nut bar
Dinner
Similar to lunch, variety endless high protein
Some fruit for the fibre
Late night
Slow release 8hour casein protein powder
Sometimes I land on like 250+ grams protein
Just add me you can view my diary1 -
AObravo123 wrote: »Hi,
So what I do is think about protein in everything
I.e. Breakfast
Banana then workout then protein shake post workout
Meal 1. have high protein bread with high protein peanut butter or 2. high protein yoghurt, with high protnuts drizzle honey, add berries,
Mid morning = up and go high protein or protein bar or protein balls
Lunch
Muscle coach variety I.e. Chick and rice, beef etc. Or left over pesto pasta with chicken or endless variety chicken katsu don, lamb or chicken shish, chicken and veg etc.
Afternoon snack
Protein bar or protein cookie or nut bar
Dinner
Similar to lunch, variety endless high protein
Some fruit for the fibre
Late night
Slow release 8hour casein protein powder
Sometimes I land on like 250+ grams protein
Are you eating AT LEAST (i.e. more than) 440g of fresh (frozen) vegetables and fruits each day on average?
Are you eating *at least* 0.25g (0.35g if female) of, predominantly, healthy fats each day?
Are you eating 27g fiber female / 38g of fiber if male
(could be that I'm a gram or two off... look all this up in your national recommended intakes before adopting as your standard! I tend to be above the minimums without planning (except for the veg
) so I don't worry too much about it!
Are you sure that your protein is not crowding out other nutrients that might promote even better health and better results for you?11 -
alexandravictoria88 wrote: »alexandravictoria88 wrote: »Typo !!! I meant to say 150g of protein!!! Eeek
But to answer everyones questions I have started training with a personal trainer and she has recommended i eat 1650kcal with 4 to 5 days of training.
Its 150g ..yep defo 150g lol of protein
180g of carbs and 40g of fat
My weight is 59kgs and im 159cm tall
That's still a ridiculous amount of protein for your stats or in general. Did she say why this amount and how she came up with this number?
To be honest no, shes the professional im not so haven't questioned her. I may just mention that i am struggling to have that much protein throughout the day.. i can defo eat the carbs though lol
Most personal trainers are not qualified to give nutrition advice - what are her specific qualifications?3 -
AObravo123 wrote: »Hi,
So what I do is think about protein in everything
I.e. Breakfast
Banana then workout then protein shake post workout
Meal 1. have high protein bread with high protein peanut butter or 2. high protein yoghurt, with high protnuts drizzle honey, add berries,
Mid morning = up and go high protein or protein bar or protein balls
Lunch
Muscle coach variety I.e. Chick and rice, beef etc. Or left over pesto pasta with chicken or endless variety chicken katsu don, lamb or chicken shish, chicken and veg etc.
Afternoon snack
Protein bar or protein cookie or nut bar
Dinner
Similar to lunch, variety endless high protein
Some fruit for the fibre
Late night
Slow release 8hour casein protein powder
Sometimes I land on like 250+ grams protein
Are you eating AT LEAST (i.e. more than) 440g of fresh (frozen) vegetables and fruits each day on average?
Are you eating *at least* 0.25g (0.35g if female) of, predominantly, healthy fats each day?
Are you eating 27g fiber female / 38g of fiber if male
(could be that I'm a gram or two off... look all this up in your national recommended intakes before adopting as your standard! I tend to be above the minimums without planning (except for the veg) so I don't worry too much about it!
Are you sure that your protein is not crowding out other nutrients that might promote even better health and better results for you?
His menu mentioned fruit (3 meals) and veggies (2 meals) so chances are he is aware of it and probably good (including the fiber).
Can't tell with information given on fats.
2 -
I agree with the other recommendations you’ve received and appreciate the calculator link that was posted. At 133 lbs I’m similar to your weight and fairly active. I personally try to hit at least 80g of protein daily. Preferably 100g daily. I sometimes will play with my food diary when planning meals to target 20-30g of protein per meal then hit the remainder in the snacks category. Greek yogurt helps. I like chicken and tuna as well. Plain Greek yogurt in lieu of sour cream in recipes can boost the protein a bit. I sometimes will drink an 8 ounce glass of skim milk at my snack time.
If I’m short on protein on a specific day, I don’t stress about it. I just try to hit the 80-100g target on most days.2 -
AObravo123 wrote: »Hi,
So what I do is think about protein in everything
I.e. Breakfast
Banana then workout then protein shake post workout
Meal 1. have high protein bread with high protein peanut butter or 2. high protein yoghurt, with high protnuts drizzle honey, add berries,
Mid morning = up and go high protein or protein bar or protein balls
Lunch
Muscle coach variety I.e. Chick and rice, beef etc. Or left over pesto pasta with chicken or endless variety chicken katsu don, lamb or chicken shish, chicken and veg etc.
Afternoon snack
Protein bar or protein cookie or nut bar
Dinner
Similar to lunch, variety endless high protein
Some fruit for the fibre
Late night
Slow release 8hour casein protein powder
Sometimes I land on like 250+ grams protein
Are you eating AT LEAST (i.e. more than) 440g of fresh (frozen) vegetables and fruits each day on average?
Are you eating *at least* 0.25g (0.35g if female) of, predominantly, healthy fats each day?
Are you eating 27g fiber female / 38g of fiber if male
(could be that I'm a gram or two off... look all this up in your national recommended intakes before adopting as your standard! I tend to be above the minimums without planning (except for the veg) so I don't worry too much about it!
Are you sure that your protein is not crowding out other nutrients that might promote even better health and better results for you?
I have a Mediterranean diet, my proteins are crowded by vegetables, herbs, nuts, beans and whole grains. Many are plant-based foods. Moderate amounts of dairy, poultry and eggs.
I make sure their are are variety of different coloured fruits and vegies as well. I have seeds, different types of grass coriander, lemon grass etc.
Always include strength building carbs/sugars..
Above is just the fundamental sources of reaching my protein goals as per the question asked.2 -
I would say typically 0.8-1g per lb goal weight/lean body mass for those with muscle building/retaining goals. Are you trying to lose, maintain, gain? If you are having issues hitting your calories and are struggling with that high number then lowering your protein a bit can help since it tends to be more filling.
Trying to lose weight and just tighten in general. I usually do struggle to reach that number, i will try and lower it slightly and see how it goes.0 -
AObravo123 wrote: »Hi,
So what I do is think about protein in everything
I.e. Breakfast
Banana then workout then protein shake post workout
Meal 1. have high protein bread with high protein peanut butter or 2. high protein yoghurt, with high protnuts drizzle honey, add berries,
Mid morning = up and go high protein or protein bar or protein balls
Lunch
Muscle coach variety I.e. Chick and rice, beef etc. Or left over pesto pasta with chicken or endless variety chicken katsu don, lamb or chicken shish, chicken and veg etc.
Afternoon snack
Protein bar or protein cookie or nut bar
Dinner
Similar to lunch, variety endless high protein
Some fruit for the fibre
Late night
Slow release 8hour casein protein powder
Sometimes I land on like 250+ grams protein
Yeah i do incorporate protein in every meal i have, which is fine. I just struggle to reach 150g lol. With everyone saying this is too high, i can still keep adding protein but at a lower level.0 -
emmamcgarity wrote: »I agree with the other recommendations you’ve received and appreciate the calculator link that was posted. At 133 lbs I’m similar to your weight and fairly active. I personally try to hit at least 80g of protein daily. Preferably 100g daily. I sometimes will play with my food diary when planning meals to target 20-30g of protein per meal then hit the remainder in the snacks category. Greek yogurt helps. I like chicken and tuna as well. Plain Greek yogurt in lieu of sour cream in recipes can boost the protein a bit. I sometimes will drink an 8 ounce glass of skim milk at my snack time.
If I’m short on protein on a specific day, I don’t stress about it. I just try to hit the 80-100g target on most days.
I live on greek yoghurt:) Being greek cypriot ive grown up eating it with everything lol. I think i will try and target for 100g a day and see how it goes.1 -
Thank you again for everyone, you have all given me some great advice.7
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