I need 163 grams of protein

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Replies

  • stormieweather
    stormieweather Posts: 2,549 Member
    I aim for 30% of my calories to be from protein. For me, that is right around 100g (also works out to be between .8 and 1g per lean bodymass).

    Chicken
    Protein bar (think thin is all natural, no sugar)
    Turkey
    Ham
    Shrimp
    Eggs
    Almonds
    Peanut Butter
    Ezekiel Bread
    Greek yogurt
    Edamame nuts
    Feta Cheese
    Fat Free Cheese of all kinds
    Skim Milk

    If all else fails and I am still short, I toss a packet of Protein2Go in a bottle of water (50kc, 10g protein).

    I left Tuna off my list, probably because I can't stand it. But it's very high in protein!
  • mangozulu
    mangozulu Posts: 90 Member
    Where did your trainer get their nutrition training? 163 grams is awfully high (at 4 calories per gram is 652 calories of protein). The amino acids of interest for repairing/building muscle are leucine (particularly this one), isoleucine and valine. Interestingly, soybeans have the highest proportions of leucine, even more than than red meat, poultry and eggs. Maybe snacking on edamame would help you out, if you are interested in sticking to unmanufactured food. Recent research has highlighted that 20 - 25% of daily calories from protein is more than sufficient to retain lean body mass while cutting fat (25% of 2000 calories a day is 500 calories, at 4 calories per gram is 125 grams). Even training hard at an athletic level the protein recs are around1.7 grams per KILO (2.2 lbs) of body weight. So......150 lbs is 68 kg at 1.7 grams per kilo is 117 grams of protein.:smile:

    similar studies also show that the same people on a less then 2000 calorie diet, still benefit from that same 500 calories (about 125g) of protein to maintain lean mass while cutting weight.
    basically its the same thing either way... not far off. lol


    jbella99:
    High protein intake is not a ketogenic diet... it is only when carbs are reduced to the point that the body needs ketones that you enter ketosis...

    It looks like we said the same thing:) I still think that 163g is high and I would say that if it's a hardship for a person who is interested in losing weight, maintaining health and generally enjoying life to get that much protein in their diet, don't bother 100-125grams is plenty. Getting on stage flexing recently defined muscles, with a tan and a skimpy bikini is an entirely different goal lol
  • MrDude_1
    MrDude_1 Posts: 2,510 Member

    It looks like we said the same thing:) I still think that 163g is high and I would say that if it's a hardship for a person who is interested in losing weight, maintaining health and generally enjoying life to get that much protein in their diet, don't bother 100-125grams is plenty. Getting on stage flexing recently defined muscles, with a tan and a skimpy bikini is an entirely different goal lol

    once more what people tend to forget is a diet can be a short term thing and not be bad.
    It takes more work to CHANGE your body then to maintain it in the state it is currently in.
    If someone wants to put excessive work and is willing to endure minor hardships to change faster.. more power to them.
    It doesnt mean that they have to maintain this "hardship" lifestyle indefinitely.

    and as for your last sentance... while almost no one here is interested in getting on a stage, id venture to say most women here would love to be toned with a tan and skimpy bikini... lol.
  • bigbeardiver
    bigbeardiver Posts: 154 Member
    My goal is 350 g (goal not achievement) Whey Shakes+Tuna+Meat(just about any)+yogurt.

    There was some actor on Conan the other night that said he gained 17 lbs of lean muscle mass for a role but blending chicken breasts and drinking them. I have not tried that extreme yet but wonder how it would taste.
  • MrDude_1
    MrDude_1 Posts: 2,510 Member
    My goal is 350 g (goal not achievement) Whey Shakes+Tuna+Meat(just about any)+yogurt.

    There was some actor on Conan the other night that said he gained 17 lbs of lean muscle mass for a role but blending chicken breasts and drinking them. I have not tried that extreme yet but wonder how it would taste.

    it probably tastes like chicken.
  • Grlnxtdr0721
    Grlnxtdr0721 Posts: 597 Member
    Thanks for the suggestions everyone! I appreciate them. My trainer and I work out twice a week, and I run the other days, typically skipping 1 day a week (2 if I am extremely sore). I believe she has me on a 35/45/20 ratio for carbs, protein, and fat. Calories are set at 1450.
  • acuratlsd
    acuratlsd Posts: 228
    I actually like the white tuna. I made chicken salad today and the chicken is just too dry for my taste.
    I am on a high protein low carb, so I just mixed:

    Tuna, garlic salt, onion powder, pepper, celery, and kraft mayo (little to no carbs) into a bowl and mix and just eat it next to a salad with no crackers or bread and its good for you.
    I aim for 30% of my calories to be from protein. For me, that is right around 100g (also works out to be between .8 and 1g per lean bodymass).

    Chicken
    Protein bar (think thin is all natural, no sugar)
    Turkey
    Ham
    Shrimp
    Eggs
    Almonds
    Peanut Butter
    Ezekiel Bread
    Greek yogurt
    Edamame nuts
    Feta Cheese
    Fat Free Cheese of all kinds
    Skim Milk

    If all else fails and I am still short, I toss a packet of Protein2Go in a bottle of water (50kc, 10g protein).

    I left Tuna off my list, probably because I can't stand it. But it's very high in protein!
  • MrDude_1
    MrDude_1 Posts: 2,510 Member
    Tuna, garlic salt, onion powder, pepper, celery, and kraft mayo (little to no carbs) into a bowl and mix and just eat it next to a salad with no crackers or bread and its good for you.

    sometimes instead of mayo, I use cottage cheese.
    its awesome...
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