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Protein question

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eireannyoung
eireannyoung Posts: 154 Member
edited December 2024 in Social Groups
Hi all! I'm new to Paleo/Primal, and it's going really well so far, but I have a question that maybe someone can answer. When I log my food, I constantly go way over in fats, and usually reach goal or a little over in carbs, but I'm not at all reaching my goal for protein. I'm not sure exactly if I need to, though - I consistently get at least 15 grams of protein with every meal, and often reach 20-30 grams. Should I be trying to increase that amount, or am I fine the way I'm doing it now?

Maybe someone can take a look at my food diary and let me know? It would be much appreciated!

Background info, it it helps: I'm 4'11, 82lbs (trying to gain), and tend to be fairly active.

Replies

  • GalaxyDuck
    GalaxyDuck Posts: 406 Member
    You should generally try to get 1g of protein for every lb you weigh, or more if you are looking to gain weight through muscle. This usually ends up equalling about 30-35% as your protein macro goal. Protein will help you feel full and satiated longer than carbs do.

    I took a peak at your diary and it looks decent! There are a few days where you eat about 70-80gs of protein, but you also have several days where you've eaten all your protein for the day. I say you're on the right track and maybe opt for more protein-based snacks over fruit (hard-boiled eggs, beef jerky, nuts, etc). Good luck!
  • Jindra12
    Jindra12 Posts: 256 Member
    If you want to gain the weight then you are on the right track. The nuts will help you to gain weights. Maybe you would want to be careful with the sweet foods, fruits could harm you if you take them too much.
  • impyimpyaj
    impyimpyaj Posts: 1,073 Member
    Yeah, the rule is 1 gram for every pound of LBM, so your goal of 131 is pretty high for you. That's higher than my goal, and I'm taller and heavier than you. I think you're doing just fine.
  • 3lilkids
    3lilkids Posts: 90 Member
    Have you manually changed your goals, or are you using the preset that MFP gives. I have changed mine to 20% carb, 30% Protein, 50% Fat, then it shows me if I am making my paleo/primal goals. This may help you see where you really need to be. :happy:
  • eireannyoung
    eireannyoung Posts: 154 Member
    Thank you, everyone! If I did my calculations right, I should be getting about 22% protein. I divided my daily calorie goal by the how much protein I should be getting at my goal weight: so, 2100 / 94. Does that sound about right? If so, that would definitely be a lot easier!

    Yes, I was messing around with the goals on my own. I lowered carbs to 40%, but not any lower because the last time I was at 20% carbs I got really weak and sick and my muscles started breaking down (then again, I wasn't eating enough calories at that time, either, and wasn't making sure to refuel after exercise). I seem to be okay with having potatoes in my diet for now, and as far as fruit goes I try to keep most of it low-glycemic... as much as my wallet will allow right now :)
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