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Help getting in 1 gram of protein per pound body weight while counting calories
Posted on 1/18/23 at 9:35 am
Posted on 1/18/23 at 9:35 am
For those of you that aim for that and watch calories, do you just drink a lot of protein shakes. I am 6’3” and weigh 225. Trying to get to 200-205. Using lose it app it sets my calorie intake at 1856 per day (that’s to lose 2 pounds per week which is max it will let you set it for). And yesterday I ate right at 1800 calories and only had 150 grams of protein, so off by 75 grams if go by 1 gram per pound of body weight. But to stay under the 1856 it may be tough for me bc I don’t really feel like I had any wasted calories on unhealthy snacks or alcohol. Just looking for any help in that area. TIA
13
Posted on 1/18/23 at 9:39 am to GravelLotinCanada
Do you need to be 200 in 10 weeks? I'd slow it down a bit and gradually lose the weight. But yeah, I struggle with getting enough protein also.
Posted on 1/18/23 at 9:40 am to GravelLotinCanada
You can go 1g of protein per goal body weight which would put you at 200g.
You only needed 50g more yesterday.
But to answer your question, yes, I kill protein shakes on the daily.
You only needed 50g more yesterday.
But to answer your question, yes, I kill protein shakes on the daily.
Posted on 1/18/23 at 9:43 am to pwejr88
quote:
You can go 1g of protein per goal body weight which would put you at 200g.
Was going to post the same thing
If you're looking to cut weight it makes sense to use your protein intake based on goal body weight
Posted on 1/18/23 at 10:03 am to Powerman
Perfect I didn’t think of that. I also read somewhere on here on another thread that even getting to .85 grams per pound would be ok. Maybe I’ll shoot for the 200 but if not try to get to 170 as a minimum. Makes sense, thanks all
Posted on 1/18/23 at 10:03 am to GravelLotinCanada
.8 per lb of desired body weight is fine.
Posted on 1/18/23 at 10:20 am to GravelLotinCanada
That’s almost 45% calories coming from protein. A little high but nothing crazy. I typically do 40%. Leangains suggests 50-60%. Adding shakes to reach your goal will increase your calories so you’d still need to reduce carbs and fats.
The key is to eat leaner cuts of meat (top sirloin vs ribeyes for example). I also find it’s easier for me to cut my fat percentage down vs carbs. Low fat cheese and yogurt, egg whites, and as little oil and butter as you can. Fats are high in calories and low in volume. Higher carbs allows you more volume, especially if you’re eating foods high in fiber. Potatoes, oats, fruits, fibrous veggies. Drink lots of water. Stick to those foods and you really shouldn’t feel very hungry. Also, if you can skip breakfast that allows you to eat two big meals at 900 calories, three at 600, two at 700 and one at 400, etc.
The key is to eat leaner cuts of meat (top sirloin vs ribeyes for example). I also find it’s easier for me to cut my fat percentage down vs carbs. Low fat cheese and yogurt, egg whites, and as little oil and butter as you can. Fats are high in calories and low in volume. Higher carbs allows you more volume, especially if you’re eating foods high in fiber. Potatoes, oats, fruits, fibrous veggies. Drink lots of water. Stick to those foods and you really shouldn’t feel very hungry. Also, if you can skip breakfast that allows you to eat two big meals at 900 calories, three at 600, two at 700 and one at 400, etc.
Posted on 1/18/23 at 11:03 am to whiskey over ice
quote:
That’s almost 45% calories coming from protein. A little high but nothing crazy. I typically do 40%. Leangains suggests 50-60%. Adding shakes to reach your goal will increase your calories so you’d still need to reduce carbs and fats.
The key is to eat leaner cuts of meat (top sirloin vs ribeyes for example). I also find it’s easier for me to cut my fat percentage down vs carbs. Low fat cheese and yogurt, egg whites, and as little oil and butter as you can. Fats are high in calories and low in volume. Higher carbs allows you more volume, especially if you’re eating foods high in fiber. Potatoes, oats, fruits, fibrous veggies. Drink lots of water. Stick to those foods and you really shouldn’t feel very hungry. Also, if you can skip breakfast that allows you to eat two big meals at 900 calories, three at 600, two at 700 and one at 400, etc.
yep, essentially have to start lowering fat and carbs.
Posted on 1/18/23 at 11:25 am to GravelLotinCanada
I like beef better than chicken. I find it hard to hit the protein without over doing the fat. I pressure cooked an eye of the round roast after I trimmed the fat off. It was delicious and very high in protein with very little fat. This is going to be my go to protein going forward.
Posted on 1/18/23 at 11:34 am to BigPerm30
give us that recipe baw!!
Posted on 1/18/23 at 11:41 am to lsu777
quote:
ive us that recipe baw!!
It was about 3.5 lb eye of the round cut in chunks. Seasoned with salt, pepper, cumin and chili powder. I don’t measure shite so forgive me. I added about a cup of OJ and one can of chipotle peppers in adobo sauce. Pressure cooked it for 2.5 hours. I’ve been eating it with rice or with carb balance tortillas.
Posted on 1/18/23 at 11:53 am to BigPerm30
quote:
It was about 3.5 lb eye of the round cut in chunks. Seasoned with salt, pepper, cumin and chili powder. I don’t measure shite so forgive me. I added about a cup of OJ and one can of chipotle peppers in adobo sauce. Pressure cooked it for 2.5 hours. I’ve been eating it with rice or with carb balance tortillas.
nice
Posted on 1/18/23 at 8:24 pm to GravelLotinCanada
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.
Posted on 1/19/23 at 9:45 am to GravelLotinCanada
Shakes. Oikos Triple Zero Greek Yogurt is low in calories and has something like 15 grams of protein per serving.
Posted on 1/19/23 at 2:52 pm to GravelLotinCanada
Agree with others saying use your target BW to 1 gram protein.
Yes I drink 2 servings shakes
Other products with low cal to prot ratio for quick snacks
(Ratio yogurt cups, protein bars with 20g and sub 200 cals, etc)
Yes I drink 2 servings shakes
Other products with low cal to prot ratio for quick snacks
(Ratio yogurt cups, protein bars with 20g and sub 200 cals, etc)
This post was edited on 1/19/23 at 3:18 pm
Posted on 1/19/23 at 3:02 pm to BigPerm30
quote:
like beef better than chicken
Have you considered dark turkey meat? Leaner but still hearty and got stronger flavor.
Posted on 1/19/23 at 6:15 pm to GravelLotinCanada
Aren’t those somewhat opposing goals, in the sense that muscle weight (protein) counters your lower overall weight (scale) goal as muscle weighs about twice that of equivalent fat.
Recognize you are seeking to replace fat weight with muscle weight but as you achieve your muscle/strength goals, might want consider a different measurement tool (ex, clothes sizing).
Recognize you are seeking to replace fat weight with muscle weight but as you achieve your muscle/strength goals, might want consider a different measurement tool (ex, clothes sizing).
Posted on 1/19/23 at 7:10 pm to GravelLotinCanada
2x Yogurt, 6 oz Egg whites, 2 quest, bag of quest protein chip, sugar free jerky 2 x quest bars, protein shake, 20 g ham lunch and 50g for dinner in meat. 1800 cals 200P is very achievable, key is too not have meals over 400 cals
This post was edited on 1/19/23 at 7:15 pm
Posted on 1/20/23 at 4:35 am to GravelLotinCanada
6’3” and 1800 calories seems mighty low even for a cut. Unless you are purposely going that extreme
Posted on 1/20/23 at 5:52 am to LaGaToR
quote:
2x Yogurt, 6 oz Egg whites, 2 quest, bag of quest protein chip, sugar free jerky 2 x quest bars, protein shake, 20 g ham lunch and 50g for dinner in meat. 1800 cals 200P is very achievable, key is too not have meals over 400 cals
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.
To get 200g at 1800 calories is almost impossible without it being pure meat. 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..
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