I am trying to maintain muscle and weight. I am following the formulas in the book and they seem so high. Because of digestive problems I only can handle a max of 130 grams of protein a day and 50 grams of fat. Are there any suggestions so I can stop undereating and maintain my muscle?
I am not too familiar with the nutrition in the book or if they offer alternatives, so keep that in mind with my answer.
How is your fat intake? Fat is pretty calorically dense and will help make up calories (fish oil, flax, dairy etc.)
What is the problem with the high protein intake? Is it the type of protein? Organ damage perhaps? If you are willing to keep a stricter journal you can prbably find the point where your protein intake is too much and what type of protein causes the problems.
Goodluck to ya'
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"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
I tend to deal with similar issues when taking in all the protein I should, for me to meet my goals. What I have found helps me is the liquid flaxseed, as well as the fish oil caps.
My husband also swears my it.
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I am trying to maintain muscle and weight. I am following the formulas in the book and they seem so high. Because of digestive problems I only can handle a max of 130 grams of protein a day and 50 grams of fat. Are there any suggestions so I can stop undereating and maintain my muscle?
Maybe it's a sudden change to more than 130 and 50 that's causing the issue? There are people that have reported a change to healthier eating being a big digestive problem until they got used to it.
Have you been eating according to the book and been having problems or are these limits from previous attempts?
Maybe it's the type of protein or fat that you're eating, too. Or just too much in one sitting when you're not used to it.
Also, what calorie level are you shooting for? That's 970 calories of your diet, so at 1500 calories, you'd be having 35% carbs, and 30% fat, and 35% protein. At 2000 calories, you're at 52% C, 23% F, and 25% P. Big swing between the two.
At 1500, you're not far off. At 2000 calories, you have some work to do to get yourself up to the right ratios.
I would slowly increase the fat and protein, while eliminating carbs. Just a little change, each day.
Thank you for the responses. I will give it a try because I think I was trying to shoot for at least 30% protein but if 25% will do the trick I will give it a try for 4 weeks and maybe split my meals into 8 a day. I have severe acid reflux so if I eat too much protein or fat at once I am in pain :-(
Thank you for the responses. I will give it a try because I think I was trying to shoot for at least 30% protein but if 25% will do the trick I will give it a try for 4 weeks and maybe split my meals into 8 a day. I have severe acid reflux so if I eat too much protein or fat at once I am in pain :-(
You misunderstood me. While you might be fine at 25%, I was showing the differences between the two calorie levels. I wasn't saying that 25% was going to do the trick.
Is the reflux weight related? If so, then you've got good hope, right there.
I'd say that you're more and smaller meals might do the trick. Slowly get used to more P and F in those meals.
Eat more P and F in meals and snacks that are lower in volume and also eat them earlier in the day, so you have plenty of time to move them out of your stomach before you lay down to sleep.
If too much solid protein is the problem, you can try to supplement with whey protein, for instance. I often have a small glass of that with a meal when I don't feel like eating a huge piece of chicken or beef.
you can try to supplement with why protein, for instance. I often have a small glass of that with a meal when I don't feel like eating a huge piece of chicken or beef.
Protein has always been my hardest to keep as high as I want because in the past I could never find a protein supplement that I liked. But, I am thrilled to say that I finally have found one!
So, if any of you are like me and find protein shakes hard to handle, I have to say that the Nitrean protein shakes from At Large Nutrition are so good! I like all three flavors and they blend so well. I'm on TNT right now so I just do the shakes, but in a couple weeks I will start adding some carbs to them, too. I can't wait for that! I never thought I'd actually look forward to my PWO shakes.
Thanks for the advice. I am underweight that's part of the problem but I am comfortable where I am at right now. I was cycling for a while because of competitions and that is when my reflux started. I try and eat whole foods because I prefer it but maybe I'll go back to the whey.
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