Protein Intake - JP Fitness Forums

prof41 · 02-07-2008, 04:10 PM

Hi

I'm still having a hard time getting my 30% protein intake. I try to eat protein at every meal and snacks. I have at least 1 or 2 protein shakes a day, and I still have trouble.

I can make it to about 25% or so, but by then I start maxing out on my calorie.

I know my carbs are too high, (45-50%) but I did low carb before with no results except grumpiness, and loss of energy.

All in all though, I eat clean I'd say 85% to 90% of the time .

Any tricks of the trade

LisaS · 02-07-2008, 04:18 PM

how many grams of protein are you short - I can't tell from a missing macro %

EricLikesLifting · 02-07-2008, 04:18 PM

If your not doing low carb, 45/25/30 is not a terrible ratio at all.

If you are watching your total calorie intake, and making sure the fats you consume are about 1/1/1 between saturated/mono/and poly I would think that is fine, especially if you are eating clean 90% of the time.

EDIT: if you are having two protein shakes a day, and some protein at your regular meals, I would think you are getting enough protein.

Txgirl · 02-07-2008, 04:19 PM

I'm the opposite, my protein intake is too high...today it's at 135g already, plus I have 2 more meals to go!! If you have a Kroger or Dillons where you live, try their carb master yogurt...12g protein, 4 carbs, 1.5 fat...I eat those instead of cottage cheese, also at Sprouts you can buy a bread that has 4.5g carbs and 7.5g protein...tastes really good. My protein shake Vanilla Cinnamon, by IDS has 26g protein, 2g carbs and 1.5g fat. There's also Special K Protein Plus cereal...10g of protein and 15 carbs.

prof41 · 02-07-2008, 04:29 PM

Quote:

Originally Posted by LisaS

how many grams of protein are you short - I can't tell from a missing macro %

I'm averaging 125 g, and aiming for about 150g.

prof41 · 02-07-2008, 04:32 PM

Quote:

Originally Posted by EricLikesLifting

If your not doing low carb, 45/25/30 is not a terrible ratio at all.

If you are watching your total calorie intake, and making sure the fats you consume are about 1/1/1 between saturated/mono/and poly I would think that is fine, especially if you are eating clean 90% of the time.

EDIT: if you are having two protein shakes a day, and some protein at your regular meals, I would think you are getting enough protein.

Maybe your right. I read in the book you should aim for 1g protein/1lb of body weight, so that's where I figure I'm missing some (I weigh about 150lbs), and in the book they recommend 40/30/30. Maybe I'm confusing percentages, and grams...

rixatrix · 02-07-2008, 04:33 PM

Cut out the grains, or at least limit them to a few meals. You don't have to be low carb, just be smart carb. Replace grains with fruits and veggies. They're much lower in calories and have a lot of fiber, and you should have enough calories left over for protein. Or if this is way off base for you, could you post what your meals look like?

LisaS · 02-07-2008, 04:39 PM

so you are looking for 25g of protein - so 1 more scoop of protein powder in one of those shakes, or an ounce more of whatever meat you are having for breakfast, lunch & dinner

150g = 600 cals - if that is 30% then I'm assuming you have a 2000 kcal target.
if meeting 150g is putting you over 2000 kcal then you've got a problem somewhere else in your macros - is it in your fats or your carbs? find it and then adjust (if you are married to the macro approach).

prof41 · 02-07-2008, 04:49 PM

(if you are married to the macro approach).[/quote]

Hi Lisa....not married to it,(the macro approach) but not sure how else to go about it......

LisaS · 02-07-2008, 05:23 PM

lets say you are 200 calories over your target. you could just find something carb or fat in your eating history that is about 200 calories and not from protein and cut it.

Or you can scrutinize the macros in each food to be sure you cut exactly the right number of grams of carb & fat to hit 200 calories AND make the macros remain 40/30/30 exactly. That's kind of what I meant by "married to the macros" - I've seen other people on other boards get really obsessed over meeting 40/30/30 exactly each and every meal, each and every day.

that's all I meant. personally if you are C/P/F 45/30/25 one day and 40/30/30 on the next day - its all good. It is something to aim at that isn't 65/15/10.

AnnetteW · 02-07-2008, 06:01 PM

At first I was aiming for 1g per pound of bodyweight, which for me is 160g, and it was just too difficult. So I changed that plan and decided to aim for 120g a day, and all of a sudden getting 150-200g a day is the norm. Go figure.

I have 1 shake a day, a cup or 2 of milk or soymilk, eggs, meat products, cottage cheese (I'm working on this one,) and some nuts or seeds, and I can meet my protein requirements without fail.

I think it just takes a little getting used to. Aim a tad lower, then build up slowly as you find protein sources that work well for you.

prof41 · 02-07-2008, 06:05 PM

Merci

ZTAKPsi · 02-08-2008, 07:47 AM

Sorry to hijack the thread a bit...but now that I'm reading this...am I getting too much protein??? I weight about 152 and am trying to get to around 125 at some point. Currently I'm following 40/30/30 and my workout days I'm supposed to be getting about 1950 calories. The other day I had 1965 calories, 198 g protein, 173 g carb and 63 g of fat. (42/29/30) Is that too much?!?! This whole eating more calorie thing is still a bit scary for me...so I was just trying to follow the ratios and watch the calories to get to the right amount...but now it's really looking like a TON!

A non-workout day looks like 1611 calories, 166 g protein, 148 g carb and 49 g fat. (43/29/28) Please let me know what you guys think. Thanks!

cammiecam · 02-08-2008, 08:34 AM

How do we calculate the 40/30/30 thing? I was never really good at math in school and I'm having trouble calculating the percentages. I'm averaging between 1600 and 1900 calories a day depending on if it's a workout day or not. How much of that should be protein, carbs and fat in grams???

baffled111 · 02-08-2008, 08:49 AM

Protein and carbs have 4 calories per gram; fat has 9 calories per gram. You can figure it out that way: 30% of 1600 is 480 cals; 480/4 = 120 grams of protein. 30% of 1900 would be 152 grams of protein.

It's much easier, however, to start logging your food on line. All the food tracking web sites (Fitday, Nutridiary, Daily Plate, etc) have charts and macro info so that you can easily see how you're doing and tweak your numbers as you go.

afterburn · 02-08-2008, 10:01 AM

Quote:

Originally Posted by ZTAKPsi

Sorry to hijack the thread a bit...but now that I'm reading this...am I getting too much protein??? I weight about 152 and am trying to get to around 125 at some point. Currently I'm following 40/30/30 and my workout days I'm supposed to be getting about 1950 calories. The other day I had 1965 calories, 198 g protein, 173 g carb and 63 g of fat. (42/29/30) Is that too much?!?! This whole eating more calorie thing is still a bit scary for me...so I was just trying to follow the ratios and watch the calories to get to the right amount...but now it's really looking like a TON!

A non-workout day looks like 1611 calories, 166 g protein, 148 g carb and 49 g fat. (43/29/28) Please let me know what you guys think. Thanks!

My totals look a lot like yours on you w/o days: I think It looks perfect, as long as your menu is clean. GOOD lean proteins, and i'm sure they are. I don't think you can get to much protein in your diet , as long as the carb & fat ratio is on target & you cals are right on too ! You will get "STRONGER" but thats goal !!!! If your cals were 3000 , then the pro would be an issue , but your tipical day looks good ,, You probably are feeling great , Have you been losing? Not weight, but inches yet?