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re: Help getting in 1 gram of protein per pound body weight while counting calories
Posted on 1/20/23 at 8:34 am to brmark70816
Posted on 1/20/23 at 8:34 am to brmark70816
quote:
That looks awful and in no way sustainable for longer than a few days. Also, depending on servings of "Quest", I doubt it's 1800 calories.
absolutely agree, horrible
quote:
I know lots of here love and support that. But obviously the OP is not geared towards that. He'll be fine at 160ish in protein..
agree
quote:
To get 200g at 1800 calories is almost impossible without it being pure meat
disagree
200g is only 800 cals. lets say you have the following
breakfast- 3 egg omelet with 1/2 cup low fat shredded cheese. I didnt even add any veggies because it would be 20-40 calories max. Add in 3 strips of center cut bacon and you have a big nice breakfast
lunch- 8oz grilled chicken breast, 1/2 bag of green giant steamable med blend veggies
dinner- 8oz filet plus 10 sticks of asparagus and 1/2 container of the little potatoe company microwavable potatoes
snack- 2 pieces of fruit
post workout- 2 scoops of protein mixed in a cup of fairlife fat free milk
i understand most people arent going to eat filet everynight, thats fine. could easily switch that for 10oz 93% lean ground beef, 8oz flank steak, 7oz tri-tip, 14oz shrimp, 8-10oz rotisserie chicken, 10oz tuna steak, 12oz of the spicy asain marinated chicken thighs they have at sams.....etc etc
very easy to do the above. days you dont workout....replace the protein shake and milk with more fruit or another side or more eggs etc. essentially whatever you want. eat a fattier cut in place of the chicken breast if you want
1800 cals is low but not crazy if you been dieting a while. he doesnt have to get to 1g but it certainly is optimal or more optimal. i agree he shouldnt kill himself over it though
key to eating 200g protein without going crazy on cals is simple...learn to grill, learn to air fry, learn to use non stick pans etc. so many people throw a glob of butter on everything to cook. dont use ice cream or full fat milk to make a protein shake. 200g protein should not be restrictive really for anyone until you get to 60% or more of cals. at 1800 he is not even at 50% with that number.
1
Posted on 1/20/23 at 9:45 am to brmark70816
Thats a shame, because I’ve done it for 24 months every day while keeping fats under 60g/day.
Whatever works for you, I answered the question
Whatever works for you, I answered the question
Posted on 1/20/23 at 10:58 am to lsu777
1800-2000 cal day with 209 g prot isn’t hard really. You’re right. I’ve been doing it for 20 years at this point.
It’s the small things you do. When I say I have a protein shake I literally mean protein powder and water lol. Not having milk can cut hundreds of cals off that.
It’s the small things you do. When I say I have a protein shake I literally mean protein powder and water lol. Not having milk can cut hundreds of cals off that.
Posted on 1/20/23 at 11:16 am to caro81
quote:
1800-2000 cal day with 209 g prot isn’t hard really. You’re right. I’ve been doing it for 20 years at this point.
It’s the small things you do. When I say I have a protein shake I literally mean protein powder and water lol. Not having milk can cut hundreds of cals off that.
exactly
its the little things. like im not using anything but the following for protein shakes
water
fairlife fat free milke
kroger karbmaster fat free milk
i grill, i use the air fryer, i use non stick pans, maybe a small...very very very small amount of cooking spray
i use lots of seasonings but you have to be careful and pay attention to those and marinades.
most people that actually track closely and arent losing....its because they dont count calories like evoo to cook and things like that.
Posted on 1/20/23 at 11:27 am to brmark70816
quote:
To get 200g at 1800 calories is almost impossible without it being pure meat
I'm doing 220g at 2200 calories right now and I'm not struggling to get that at all
that with 75 grams of fat as well
took the first week to get everything right but now I'm hitting that relatively easy
only 1 protein shake per day too
Posted on 1/21/23 at 6:06 am to Salmon
Add a protein shake between meals and before bed. Problem solved. It doesn't get any easier than that.
Posted on 1/22/23 at 10:48 pm to MarkInTable
quote:
When I'm trying to up my protein intake I start everyday with 2 cups of chicken bone broth (Costco). 18 grams of protein and only 90 calories. 1 fat 0 carbs.
Are you serious? That sounds disgusting!
Posted on 1/23/23 at 6:46 am to supadave3
quote:
Are you serious? That sounds disgusting!
He's not talking about regular chicken broth. He's taking about a protein supplement that mimics chicken broth, you add it to hot water.
Every example people list, they have to take protein powder to jack their levels up. That should be the gist of the thread..
Posted on 1/23/23 at 7:36 am to brmark70816
i had 2 scoops in the example i put out, i notice you dropped the whole "not sustainable" BS and then just have a snarky remark instead of addressing the example head on or critiqueing it
A) a high quality whey isolate is absorbed and used by your body more than whole food
B) post workout or intraworkout....you want fast absorbing protein & unless you are going to go to a peptopro...nothing is faster than isolate
C) if you are counting calories and need to get your protein up, nothing is goin to be more convienent than protein power
so why would someone not supplement with a high quality protein isolate?
A) a high quality whey isolate is absorbed and used by your body more than whole food
B) post workout or intraworkout....you want fast absorbing protein & unless you are going to go to a peptopro...nothing is faster than isolate
C) if you are counting calories and need to get your protein up, nothing is goin to be more convienent than protein power
so why would someone not supplement with a high quality protein isolate?
Posted on 1/23/23 at 7:39 pm to lsu777
quote:
had 2 scoops in the example i put out, i notice you dropped the whole "not sustainable" BS and then just have a snarky remark instead of addressing the example head on or critiqueing it
I don't know how it's snarky. I just pointed out everybody's example uses protein powder or a shake. It's not hard to hit 200+ when 60+ is coming from supplements.
quote:
so why would someone not supplement with a high quality protein isolate?
If they want to hit that number, like the OP, they should. I'm in agreement..
Posted on 1/23/23 at 7:52 pm to brmark70816
quote:
I don't know how it's snarky. I just pointed out everybody's example uses protein powder or a shake. It's not hard to hit 200+ when 60+ is coming from supplements.
If you’re looking to stay around 2000 calories it’s really easy to hit 200g protein with eggs/egg white, chicken, tuna, yogurt. My chicken fajitas tonight were 500 cals with 45g protein. A trick for tuna is to cut out Mayo by buying the flavored pouches of tuna. My lunch go to is huge Turkey sandwich with a horseradish spread that’s 20 calories rather than 100 for Mayo.
ETA: I do drink a fair life shake at night. The 30g of protein one. It’s my dessert. I love it
This post was edited on 1/23/23 at 8:00 pm
Posted on 1/26/23 at 10:14 pm to pwejr88
You can have an ascent and water and it’s 25g protein and 120 kcals.
Drink four a day or so.
Drink four a day or so.
Posted on 1/27/23 at 10:18 am to brmark70816
Posted on 1/27/23 at 11:01 am to GravelLotinCanada
I love the fairlife nutrition plan shakes (30 gms high quality protein, 150 cal). My staple proteins are: Chicken breast, lean pork, lean beef, eggs (for an omeletteo or a "flip" I use one egg + two egg whites) low fat or part skim cheeses (Oxaca, Monterrey Jack, Parm for example) non-fat greek yogurt and fairlife milk. I also occasionally have some Magic Spoon cereal with Fairlife milk.
I'm just restating what most everyone else is. I only weigh 158, so I can get to my number a little easier. I don't completely cut out carbs, I'm just careful, as I am with fats (only because they are 9 cal/gram). If its summer and I'm trying to get below 155, I'll cut the carbs to next to nothing but I don't give up protein calories.
I'm just restating what most everyone else is. I only weigh 158, so I can get to my number a little easier. I don't completely cut out carbs, I'm just careful, as I am with fats (only because they are 9 cal/gram). If its summer and I'm trying to get below 155, I'll cut the carbs to next to nothing but I don't give up protein calories.
Posted on 1/27/23 at 12:02 pm to MarkInTable
quote:
actually am talking about regular chicken bone broth. I drink 2 cups of this.
My bad. I searched and the ones I saw were around 3-4 grams a cup. I saw a supplement and assumed that was what you meant?
How does it taste?
I thought about trying a bone broth, maybe making a stew or soup out of it. It's really expensive though. Your link shows over $36 for a 6 pack of 32oz. 2 cups would be over $3, without adding anything more. But it might be worth it, since bone broth is supposed to be good for other things (like helping tighten skin)..
Posted on 1/27/23 at 12:39 pm to GravelLotinCanada
I would stick to 1 gram per lb of body weight. Get most of it from your food and use a couple of scoops of protein powder to get the rest if needed. You can easily down 50g from two scoops.
Posted on 1/27/23 at 12:45 pm to BigPapiDoesItAgain
158? you must be shredded or 16 years old.
Posted on 1/27/23 at 1:58 pm to Tiger Ryno
If he is 5'9", which is the US average male height, then his weight is literally right in the middle of the 'ideal' weight range.
Ideal Weight by Height
Ideal Weight by Height
Posted on 1/27/23 at 7:27 pm to Tiger Ryno
I'm in decent shape for a 54 year old...with the heip of many on this board, I went from fit from a cardiovascular standpoint, but what I considered skinny fat to hovering around 10% BF at my leanest this summer. Hanging at about 15% now. 777 got me going on GSLP then I moved on to PPSA. I've put on some more muscle mass with PPSA. I feel the best I've felt since I was in my late 30's/early 40's.
Posted on 1/27/23 at 8:15 pm to BigPapiDoesItAgain
That's awesome man. How tall?
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