- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Advice needed: Daily protein intake without using protein powder
Posted on 3/1/21 at 10:12 pm
Posted on 3/1/21 at 10:12 pm
I recently found out that I'm unable to take any more whey protein, concentrate or isolate, to supement the amount of daily protein I'm getting due to some G.I issues that I have. In particular diverticulitis -- I had to have 9 inches of my large intestine removed in 2019. Unfortunately the dietary trigger that's causing the inflammation and eventual infections in my intestinal tract to continue is the whey protein that I've been taking (or any whey protein for that matter).
I'm struggling to meet the daily 1g of protein per lb of body weight that I'd like to hit because of this. I'm 6'3 210lb and currently getting about 195g of protein a day give or take. My question is, with weighing 210lb with the hopes of getting back to 220-225lb (pre surgery weight) -- Can I still expect to hit my weight target while falling short of the 1g of protein per 1 lb of body weight? I realize that I'm only about 15g a day behind what I'd like to be at, but is that something long term that's going to hold me back from reaching my goals?
My day to day food consumption will fluctuate, but this is an example of what I had today and close to what I'll eat most days with the exception of dinner usually being healthier with more vegetables and better meat (Cousins birthday party tonight hence the hotdogs and chili)
My daily diet currently excluding any protein powder is below:
Breakfast:
3 eggs - 18g
2 pieces of toast (Dave's killer bread) - 10g
1 serving of cottage cheese - 12g
1 glass of milk - 8g
Banana - 1.5g
Mandarin - 0g (?)
Total: 48g
After breakfast snack:
Cashews - 12g
Cheese - 0g
Total: 12g
Lunch:
Chicken sandwich - 22g
Protein yogurt - 13g
Mandarin - 0g
Total: 35g
After lunch snack:
Protein Bar - 20g
Total: 20g
Dinner:
Chili and cheese - 12g
Chicken Hot Dog - 11g
Fairlife milk - 13g
Total: 34g
Before bed:
2 protein patties (vegetarian) -- 32g
1 key lime pie lowfat greek yogurt -- 12g
Total: 44g
Daily total: 196.5g
Fwiw, I'm considering adding a plant based protein powder once my G.I tract has had time to heal a little more, but for the time being I'm cutting all powder out.
I'm a little concerned that I won't be maximizing the results I'd like to achieve after having to cut out the protein powder. Ultimately my question is, is this amount of protein close enough to where I need to be or should I look at fitting one more meal/snack in to achieve the results I'd like? Any advice/insight from you guys who have been doing this for a lot longer than me would be greatly appreciated.
I'm struggling to meet the daily 1g of protein per lb of body weight that I'd like to hit because of this. I'm 6'3 210lb and currently getting about 195g of protein a day give or take. My question is, with weighing 210lb with the hopes of getting back to 220-225lb (pre surgery weight) -- Can I still expect to hit my weight target while falling short of the 1g of protein per 1 lb of body weight? I realize that I'm only about 15g a day behind what I'd like to be at, but is that something long term that's going to hold me back from reaching my goals?
My day to day food consumption will fluctuate, but this is an example of what I had today and close to what I'll eat most days with the exception of dinner usually being healthier with more vegetables and better meat (Cousins birthday party tonight hence the hotdogs and chili)
My daily diet currently excluding any protein powder is below:
Breakfast:
3 eggs - 18g
2 pieces of toast (Dave's killer bread) - 10g
1 serving of cottage cheese - 12g
1 glass of milk - 8g
Banana - 1.5g
Mandarin - 0g (?)
Total: 48g
After breakfast snack:
Cashews - 12g
Cheese - 0g
Total: 12g
Lunch:
Chicken sandwich - 22g
Protein yogurt - 13g
Mandarin - 0g
Total: 35g
After lunch snack:
Protein Bar - 20g
Total: 20g
Dinner:
Chili and cheese - 12g
Chicken Hot Dog - 11g
Fairlife milk - 13g
Total: 34g
Before bed:
2 protein patties (vegetarian) -- 32g
1 key lime pie lowfat greek yogurt -- 12g
Total: 44g
Daily total: 196.5g
Fwiw, I'm considering adding a plant based protein powder once my G.I tract has had time to heal a little more, but for the time being I'm cutting all powder out.
I'm a little concerned that I won't be maximizing the results I'd like to achieve after having to cut out the protein powder. Ultimately my question is, is this amount of protein close enough to where I need to be or should I look at fitting one more meal/snack in to achieve the results I'd like? Any advice/insight from you guys who have been doing this for a lot longer than me would be greatly appreciated.
This post was edited on 3/2/21 at 6:52 am
7
Posted on 3/2/21 at 12:27 am to TRUERockyTop
What’s wrong with Casein protein?
Posted on 3/2/21 at 4:56 am to TRUERockyTop
Any reason you can't mix in a few egg whites with your eggs?
And is your cheese really 0g of protein?
Also I think that usually it's 1g/lb of LEAN body weight, so you're probably getting enough protein.
And is your cheese really 0g of protein?
Also I think that usually it's 1g/lb of LEAN body weight, so you're probably getting enough protein.
Posted on 3/2/21 at 6:21 am to TRUERockyTop
You’re eating plenty of protein.
More protein is only needed on a cut to help keep you satiated and to make up for some protein loss due to gluconeogenesis, which is your body’s way of converting protein to glucose when you’re not eating enough fats/carbs to fuel your body
More protein is only needed on a cut to help keep you satiated and to make up for some protein loss due to gluconeogenesis, which is your body’s way of converting protein to glucose when you’re not eating enough fats/carbs to fuel your body
Posted on 3/2/21 at 6:50 am to TRUERockyTop
If you a really concerned that 15g less of protein is going to impact your results, add two boiled eggs to your daily intake. At 6.3g of protein each, that's right at 13g. Problem solved.
Posted on 3/2/21 at 7:02 am to GeorgeTheGreek
I'd like to come back to supplementing in some form of protein powder, but at my doctors recommendation I'm going to try and get most of it from food sources for some time. I'll probably end up experimenting with some that is lactose free down the road.
Posted on 3/2/21 at 7:13 am to ThreauxDown
Thank you. I've just recently started back in the gym since around Christmas for the first time since Covid started. Before the recent episode with my G.I tract I had been getting over the 1g of protein per lb of body weight with adding in protein powder. The drop to around 195g per day is quite a bit lower than what I was intaking. That being said, it sounds like what I was trying to shoot for may have just been overkill if what I'm eating right now is enough. I'm not very knowledgeable about the deeper inner workings of all this and had just heard growing up as a rule of thumb to try and get atleast 1g of protein per lb of body weight, but as you and other posters have mentioned maybe it's per lb of lean body weight and what I was doing wasn't necessary. I'm still trying to fine tune everything and figure out what works best for me. Thanks for the insight
Posted on 3/2/21 at 7:20 am to TigerInCbus
quote:
Any reason you can't mix in a few egg whites with your eggs?
And is your cheese really 0g of protein?
Also I think that usually it's 1g/lb of LEAN body weight, so you're probably getting enough protein.
Thank you. I'll look into the egg whites. I'm not sure on the cheese as it's just me cutting up a small handful of a cheddar block to throw in with the cashews. I put 0g to be on the safe side. I've got a pretty low body fat percentage. I haven't had my body fat index measured in a long time, but I'm more of an athletic build than anything else so I'm probably OK on the per lb of lean body weight. This was the type of information I was hoping for. Thank you
This post was edited on 3/2/21 at 7:22 am
Posted on 3/2/21 at 7:37 am to TRUERockyTop
eating too much!
Posted on 3/2/21 at 8:47 am to TRUERockyTop
you'll be fine as long as you're hitting your overall calorie needs, just try to keep protein above .8g/lb. If you're really concerned about it add in a couple more eggs, snack on some beef jerky, cook something such as rice or pasta in bone broth, mix some ham or ground meat in your eggs, etc. There's plenty of easy ways to get just 15 more grams. Keep in mind as you start gaining weight you may need to keep increasing calories if you want to continue gaining.
What kind of protein is in that bar you're eating?
What kind of protein is in that bar you're eating?
Posted on 3/2/21 at 8:49 am to TRUERockyTop
quote:
Thank you. I've just recently started back in the gym since around Christmas for the first time since Covid started. Before the recent episode with my G.I tract I had been getting over the 1g of protein per lb of body weight with adding in protein powder. The drop to around 195g per day is quite a bit lower than what I was intaking. That being said, it sounds like what I was trying to shoot for may have just been overkill if what I'm eating right now is enough. I'm not very knowledgeable about the deeper inner workings of all this and had just heard growing up as a rule of thumb to try and get atleast 1g of protein per lb of body weight, but as you and other posters have mentioned maybe it's per lb of lean body weight and what I was doing wasn't necessary. I'm still trying to fine tune everything and figure out what works best for me. Thanks for the insight
People recommend 1g per lbs because its an easy way to ensure you are getting plenty.
With what you are eating right now, you are fine and if trying to gain weight, just eat 180g+ and hit your caloric targets and you will be more than fine.
Posted on 3/2/21 at 8:52 am to TRUERockyTop
quote:Dude, cheese is like 6-9 grams per ounce.
I'm not sure on the cheese as it's just me cutting up a small handful of a cheddar block to throw in with the cashews. I put 0g to be on the safe side.
Posted on 3/2/21 at 9:08 am to TRUERockyTop
You haven't worked out in a year, are already 210 lbs and want to gain 15 more?
I could be wrong, but it doesn't sound like you need to be gaining weight for sure, and it probably would be beneficial to you to lose some.
I could be wrong, but it doesn't sound like you need to be gaining weight for sure, and it probably would be beneficial to you to lose some.
Posted on 3/2/21 at 9:47 am to Yeti_Chaser
Thank you. It doesn't have to be perfect, but I'm glad to hear that I'm on the right track. I'll continue to play around with it as I get more feedback from my body.
Posted on 3/2/21 at 9:49 am to TRUERockyTop
imo, the 1g/lb is an easy statement to tell people to help them get a good amount of protein in while not really expecting the person to meet this goal. Realistically, anything after .75g/lb is gravy and honestly, if trying to build muscle mass, your remaining calories would be better off used for carbs rather than protein.
Furthermore, the bigger you are the less protein you need. For ex, if you weigh 300, you definitely don't need 300g of protein a day.
Furthermore, the bigger you are the less protein you need. For ex, if you weigh 300, you definitely don't need 300g of protein a day.
Posted on 3/2/21 at 10:02 am to Mingo Was His NameO
quote:
You haven't worked out in a year, are already 210 lbs and want to gain 15 more?
I could be wrong, but it doesn't sound like you need to be gaining weight for sure, and it probably would be beneficial to you to lose some.
I'm close to 75 days in with my work out routine after being out of the gym for about 8 1/2 months. I started out around 202-203 just before Christmas. I'm up about 7 to 8 lbs since then depending on the day as my strength starts to return. I've got long arms and legs so my weight distribution isn't quite as thick. I don't have a 6 pack, but I don't have a gut either. I'd say my stomach is fairly flat (I can see a clearly defined v shape in my lower abs and obliques) after cutting out beer a few months ago. As I add more lean muscle perhaps I'll look at cutting, but I'm not looking to lose weight currently.
Posted on 3/2/21 at 11:17 am to northshorebamaman
quote:
Dude, cheese is like 6-9 grams per ounce.
I just checked the packaging and the cheddar block that we buy is 6g per 1 oz. The block is 10 oz total and it's probably fair to say I'm eating 1 oz per snack. Thank you for this. There's a few more grams that I was consuming, but not listing.
Page 1 of 1
Popular
Back to top
Follow TigerDroppings for LSU Football News