Not enough protein and calories/ too many carbs

I eat high protein and relatively low carb (I am doing at least 145 g of protein a day, and splitting the rest generally between carbs and fat so on lifting days that means ~40/30/30 c, p, f and ~30/40/30 c, p, f on non lifting days). So you can take a look at my diary. Though I do eat a *lot* of chicken. If you can't do that I suggest fish if possible for you and barring that egg whites and plain greek yogurt are god sends for non meat high protein eaters.

Avoid most protein "bars" since they aren't great and often have tons of carbs and sugar but buying yourself some good protein powder is well worth it! I've used and liked isopure nature's best (100% whey) and trutein (mix of whey, egg and casein protein). I don't know shakeology well but most pre made shakes are lacking too.

Oh and macros percentages don't matter so much as getting a sufficient amount of protein overall...I do at least my body weight in protein everyday. If you get that much and are still "under" you're fine.

Hope that helps a bit!

I eat high protein and relatively low carb (I am doing at least 145 g of protein a day, and splitting the rest generally between carbs and fat so on lifting days that means ~40/30/30 c, p, f and ~30/40/30 c, p, f on non lifting days). So you can take a look at my diary. Though I do eat a *lot* of chicken. If you can't do that I suggest fish if possible for you and barring that egg whites and plain greek yogurt are god sends for non meat high protein eaters.

Avoid most protein "bars" since they aren't great and often have tons of carbs and sugar but buying yourself some good protein powder is well worth it! I've used and liked isopure nature's best (100% whey) and trutein (mix of whey, egg and casein protein). I don't know shakeology well but most pre made shakes are lacking too.

Oh and macros percentages don't matter so much as getting a sufficient amount of protein overall...I do at least my body weight in protein everyday. If you get that much and are still "under" you're fine.

Hope that helps a bit!

What time do you eat your first meal? Are you doing IF?

My first meal is usually between 730-830 am and its almost always shakeology right now. I try to eat 5-6 small meals (around 300 calories) a day.

I'm doing the small meals at the moment too. Was just wondering if the poster that made a comment was doing IF.

IT's pretty easy if you supplement w/ shakes.

Breakfast
Snack - Protein Shake
Lunch
Snack - Protein Shake
Dinner

I usuallu hit my 200g protein w/ 2 shakes and some chicken,

Bump

Powdered egg whites are about the highest protein source I've found. Add them to shakes and smoothies.

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Avoid most protein "bars" since they aren't great and often have tons of carbs and sugar but buying yourself some good protein powder is well worth it! I've used and liked isopure nature's best (100% whey) and trutein (mix of whey, egg and casein protein). I don't know shakeology well but most pre made shakes are lacking too.
...

Try this shake is great since it's low calories low carbs zero sugar. You can buy at Costco for about $28 for 24.
Calories: 100g, Carbs: 4g, Protein 15g, Sugar: 0g

http://fatsecret.com/calories-nutrition/muscle-milk/light-chocolate-milk-shake

You can also make your own protein bars at home with all natural ingredients and cut out the sugar.

Per serving: 280 cal, 14g fat, 13.5g carbs, 28 g of protein
Here the link to the recipe: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=399249

Greek yogurt plain. Almond or Coconut Milk. Protein powder.

I use Whey and Casein protein. Casein is a little more expensive and a slower digesting protein. Coconut milk is higher in fat, this will help fill you up.

Right now I have a smoothie in the morning w/ 1/2 a cup of yogurt+1/2 cup protein powder+1/4 cup fo almond milk unsweetened. 24g protein, 8g carbs, 2g fat. This is a VERY thin smoothie as I just want a quick intake to go w/ my eggs. I also have no problem getting protein with everything I eat+supplement, so you could easily do a whole serving fine. To help thicken it up you can use more greek yogurt(I use Fage is possible, Chobani is my 2nd choice) and also casein powder. Got a buddy who swears that Greek yogurt+Coconut milk+casein will give you a very nice thick smoothie. If the powder flavor isn't enough you can add your own things depending on your goals. I use half a medium banana for my post work out smoothies and that does okay.

I was diagnosed with a carbohydrate-intolerant metabolism, so I keep my carbs under 30g per day and get most of my energy from protein & fat. My ratio is something like 5% carbs, 60% protein, 35% fat. I've been steadily losing weight on this for about 15 months now.

My tips, from my more than a year of experience:
1. Watch the carb count on your veggies & fruits. Fruits have a lot of sugar, so plan ahead & eat them very sparingly. Choose green leafy veggies and ones that also have protein, like spinach and mushrooms. Substitute cauliflower instead of starchy, high-carb veggies like potatoes.
2. Cut way down on grains. And remember that corn is a grain, not a veggie. Corn & grains are what we feed the cattle to make them fat. That should tell you something. I know many of us were raised that way, but you do NOT need some kind of bread at every meal. And you can use finely chopped cauliflower as a substitute for rice, too.
3. Eggs are wonderful. Hard-boiled eggs are the best convenience food & quick snack ever. Throw an egg or two into your casseroles for a little extra protein.
4. Protein shakes are a must, but be careful: I'd never use Shakeology, they have WAY too many carbs. A lot of so-called "protein" drinks really have more carbs than protein. I only use 0-carb brands like Syntrax Nectar.
5. If you're not that into meat, don't forget about chicken & fish & shrimp. Those are also low-carb high-protein choices.
6. Cheese! There are a million different kinds of cheeses with different flavors. Try them out, eat cubes or sticks as snacks, add shredded cheeses to casseroles & recipes for a little extra protein.
7. Greek yogurt: it has more protein than regular yogurt. But make sure you get the plain kind, because the flavorings they use add a lot of carbs. To add flavor, I mix a half package of crystal light drink mix per 1 cup of yogurt, and then you can have the flavor without the sugar & carbs. Or you can use 1/2 a scoop of chocolate protein powder.

Hope this helps! Good luck to you!