Who follows 40/30/30 for macros?
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The 20 grams is a typo, I meant percent. My diary is open also, and I think I am reaching about 20% every day without the protein shake. I am wondering, the actual grams of protein I am getting is close to 100 grams a day, with the protein shake subtracted. I just don't see how I am going to raise my protein levels without it costing a lot of money. I also don't eat soy products because they mess with my hormone levels, which is not fun. I know they are cheaper than the whey based products, but just not worth it to me.
I noticed also that when I do eat the 30% protein that my other numbers do line up pretty well. I also feel so much better. Life is hard sometimes.
pretty sure whey protein (if you get a basic simple product not one of these name brand premium products which are a total rip off!) is actually cheaper than soy?
Anyway, in terms of cost per gram of protein, whey protein is actually the cheapest source of protein you can get. Obviously don't rely on it for the majority of your intake, but they are useful as a top up.0 -
I am awful at hitting my macros. I go over on carbs daily, under on fats daily, and occasionally get my protein in. I'm doing a full reset and eating 2655 calories- so my goal is 199g of protein a day. I eat a lot of fruit so my carbs are always over; I don't really know how to not eat carbs but still get calories in! Maybe this is why I've gained so much weight on the reset (well, I haven't weighed myself since starting the reset, but when I first started 'eating more' (so eating back exercise cals around TDEE -15% cut) I gained 7 pounds, so we'll see what damage the reset did)...too many carbs?0
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I am awful at hitting my macros. I go over on carbs daily, under on fats daily, and occasionally get my protein in. I'm doing a full reset and eating 2655 calories- so my goal is 199g of protein a day. I eat a lot of fruit so my carbs are always over; I don't really know how to not eat carbs but still get calories in! Maybe this is why I've gained so much weight on the reset (well, I haven't weighed myself since starting the reset, but when I first started 'eating more' (so eating back exercise cals around TDEE -15% cut) I gained 7 pounds, so we'll see what damage the reset did)...too many carbs?
less fruit more lean meat.0 -
Thanks! I have also increased my portion sizes for meat and added a few other things. The shake helps me up my protein levels enough to help give me energy and stamina to get through my exercises.
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Another thing to consider as far as cost is that improvements in your overall health will lead to lower long-term health costs as well! That doesn't necessarily make it easier to deal with replacing that roof today, but it might help to think about it more with an eye to the future.
I'm at the point where I'm going to break down and buy protein powder, too. I'm just not very excited about it--have to force myself to drink it. It's not to the point where I gag or anything, but the prospect elicits a big sigh. I'm used to thinking of food as pleasure, so in a weird way it almost feels like a "waste" of calories (I could be eating chocolate!).0 -
Another thing to consider as far as cost is that improvements in your overall health will lead to lower long-term health costs as well! That doesn't necessarily make it easier to deal with replacing that roof today, but it might help to think about it more with an eye to the future.
I'm at the point where I'm going to break down and buy protein powder, too. I'm just not very excited about it--have to force myself to drink it. It's not to the point where I gag or anything, but the prospect elicits a big sigh. I'm used to thinking of food as pleasure, so in a weird way it almost feels like a "waste" of calories (I could be eating chocolate!).
Go to: http://www.dashingdish.com/2010/03/i-cant-believe-its-not-a-milkshake/
Seriously the greatest protein shake recipes (chocolate included!). Life's too short to be choking down nasty shakes 0 -
Go to: http://www.dashingdish.com/2010/03/i-cant-believe-its-not-a-milkshake/
Seriously the greatest protein shake recipes (chocolate included!). Life's too short to be choking down nasty shakes
Oh, awesome! Do you make this with an unsweetened whey protein? I haven't seen much out there that doesn't have something (sucralose/stevia/whatever) in it. I can do stevia if I have to, but I generally don't like such things--I'd rather use just a bit of honey.0 -
Go to: http://www.dashingdish.com/2010/03/i-cant-believe-its-not-a-milkshake/
Seriously the greatest protein shake recipes (chocolate included!). Life's too short to be choking down nasty shakes
Oh, awesome! Do you make this with an unsweetened whey protein? I haven't seen much out there that doesn't have something (sucralose/stevia/whatever) in it. I can do stevia if I have to, but I generally don't like such things--I'd rather use just a bit of honey.
I use Optimum Nutrition Vanilla Ice Cream-so flavored. Play around with it and see how it tastes the way you want them. Sooo good!0 -
First, just a warning, the costco whey protein is advertised as 32 grams per serving with 100 servings in each bag. It actually takes two scoops to get 32 grams of protein and in order to figure that out you have to read the fine print buried on the nutrition label. Still an ok price per gram of protein but not near the "deal " I was expecting.
I always mix my powder with milk, gives me an extra 8 grams of protein, makes it taste a lot better, and If I don't I wont drink any milk àt all. I use vanilla flavored and add stevia liquid hazelnut flavor. Tastes pretty good that way. Use that flavor for the Greek yogurt too. 0 -
If you like fish and seafood, that's an awesome way to get some protein in! Same with chicken! Eat a bigger piece than you normally would, like maybe 6-8 oz if you can. Not only will it increase your protein substantially but, with fish, you'll get the added bonus of healthy fats!
Quinoa is also an excellent source of protein! Beans and nuts, too. You can make an excellent and delicious quinoa salad using beans. Oh and I make this amazing chicken and cannellini bean salad with greek dressing that is out of this world and loaded with protein!
There are plenty of ways to do raise your protein in a clean manner....you just gotta be creative and think outside the box sometimes!!
YUMMMYY QUINOA!! Now THAT is bang for your buck right there!0 -
First, just a warning, the costco whey protein is advertised as 32 grams per serving with 100 servings in each bag. It actually takes two scoops to get 32 grams of protein and in order to figure that out you have to read the fine print buried on the nutrition label. Still an ok price per gram of protein but not near the "deal " I was expecting.
I always mix my powder with milk, gives me an extra 8 grams of protein, makes it taste a lot better, and If I don't I wont drink any milk àt all. I use vanilla flavored and add stevia liquid hazelnut flavor. Tastes pretty good that way. Use that flavor for the Greek yogurt too.
I get my Whey Protein (made by Six Star Nutrition) from Walmart...It's delicious and I think the big tub costs about $25 (in Canada) one scoop = 26g pure whey protien...So far, I'm just having one a day, but if I know I'm getting low I'll make it a two scooper! I also use milk and usually add fresh berries. Don't be scared, you feel soooo good after you down one of those after a workout!! Also, think of it like this - the tub has 22 single servings of 26g of protien - just over a buck a glass! Cheaper than at least ONE daily habit I can think of that I could do without and replace with something that will make me feel THAT good!
Good luck :-)0 -
I finally started seeing results from my exercise after upping my protein to the 40,30,30 ratio. I do drink a shake daily but wwill get more crative as I get sick of them.0
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Apologies if I am duplicating here but you protein target should be based on body mass not percentages. At a minimum a sedentary person should get 0.5g per lb of body weight and someone who exercises 0.65g (0.8g if endurance exercise)
The actual percentages are 0.8g and 1g respectively, per lb of LBM but if you do not know that the percentages above are a good approximation but should be a bit higher the leaner you are.0 -
In regards to the cholesterol just eat the egg whites, cuts all that cholesterol right out and only costs you around 1G of protein per egg.
The cholesterol in the yolks is 'good' cholesterol. The only reason to avoid yolks is the fact they are calorie dense and may not fit into your calorie targets. The yolk has a bunch of good stuff in it and is the tastiest part.0 -
Apologies if I am duplicating here but you protein target should be based on body mass not percentages. At a minimum a sedentary person should get 0.5g per lb of body weight and someone who exercises 0.65g (0.8g if endurance exercise)
The actual percentages are 0.8g and 1g respectively, per lb of LBM but if you do not know that the percentages above are a good approximation but should be a bit higher the leaner you are.
So, I weigh 191 right now, and have been exercising for several months at a low to medium level, walking, wii free step, gazelle without resistance, for about an hour a day. I am just trying to step my activity level up a notch, simply because this level is not hard anymore. I am adding a resistance band, plus using ae active 2 (workouts are harder, more jumping, squats, running in place, and uses the resistance band / tube). Are you saying that I should be somewhere between about 100 grams and maybe 120 grams each day?
I agree about the egg, especially when it's organic like mine are!0 -
Apologies if I am duplicating here but you protein target should be based on body mass not percentages. At a minimum a sedentary person should get 0.5g per lb of body weight and someone who exercises 0.65g (0.8g if endurance exercise)
The actual percentages are 0.8g and 1g respectively, per lb of LBM but if you do not know that the percentages above are a good approximation but should be a bit higher the leaner you are.
So, I weigh 191 right now, and have been exercising for several months at a low to medium level, walking, wii free step, gazelle without resistance, for about an hour a day. I am just trying to step my activity level up a notch, simply because this level is not hard anymore. I am adding a resistance band, plus using ae active 2 (workouts are harder, more jumping, squats, running in place, and uses the resistance band / tube). Are you saying that I should be somewhere between about 100 grams and maybe 120 grams each day?
I agree about the egg, especially when it's organic like mine are!
That sounds spot on to me. I am not sure what you are getting at the moment, so it may take you a while to get there so do not worry too much if you are short by a little, but the nearer the better. My favorite 'go to' is greek yoghurt to help get my protein up.0 -
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"That sounds spot on to me. I am not sure what you are getting at the moment, so it may take you a while to get there so do not worry too much if you are short by a little, but the nearer the better. My favorite 'go to' is greek yoghurt to help get my protein up." (Quoted, just not sure why the quote box isn't here)
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I am actually getting pretty close, somewhere between 100 and 130 grams a day. That is with the protein powder, and adding some of the things suggested here. I now eat an extra egg in the morning, plus an extra half slice of bacon (other meats I eat more too). I increased my meat portions, although that is still really hard for me. I like greek yogurt, but I think it might not like me, just like cream cheese which I love too. My protein levels are up from about 50 grams, so I think I am making good progress!0
