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Message
Best Way to Increase Daily Protein?
Posted on 1/18/21 at 2:45 pm
Posted on 1/18/21 at 2:45 pm
Currently, my goal is to lose ~5-8 lbs but also gain muscle. I am doing this by 2-3 days/week of lifting (low reps, heavy weights) and 2-3 days of HIIT. I also do daily yoga/pilates on top of the above.
I struggle to eat enough protein in a day in general (female, dairy free, don't eat meat), so I'm looking for suggestions.
My calculations tell me I should be consuming between 65-100g of protein a day (using the .5 - .8g per lb). I am consuming around 1200 calories a day.
Should I just start doing a daily protein powder in the mornings before working out, to reach that overall protein goal? It is hard to get above 50g/day via my diet. Ultimately, I don't want to be doing this work to just have sub-par results due to not enough protein intake. Is 50g good enough? Am I overthinking this?
I struggle to eat enough protein in a day in general (female, dairy free, don't eat meat), so I'm looking for suggestions.
My calculations tell me I should be consuming between 65-100g of protein a day (using the .5 - .8g per lb). I am consuming around 1200 calories a day.
Should I just start doing a daily protein powder in the mornings before working out, to reach that overall protein goal? It is hard to get above 50g/day via my diet. Ultimately, I don't want to be doing this work to just have sub-par results due to not enough protein intake. Is 50g good enough? Am I overthinking this?
Posted on 1/18/21 at 2:51 pm to PrettyBird
I would say whey protein shake.
What HIIT do you do?
What HIIT do you do?
Posted on 1/18/21 at 3:04 pm to Gings5
Once a week I'll do an Orange Theory class (row, treadmill, low weights with high reps) which gets my heart rate above 160-170 for the full 45 minutes. The other days (2-3) I'm doing HIIT in my garage with jump rope, weight bench and other items (I used to train HIIT so I have a book full of movements to get my heart rate up for 30-45 minutes).
In the summer I also mountain bike 1-2x a week and trade out a HIIT but its too cold/snowy now (where I live) so I'm stuck in the garage or doing a class.
In the summer I also mountain bike 1-2x a week and trade out a HIIT but its too cold/snowy now (where I live) so I'm stuck in the garage or doing a class.
Posted on 1/18/21 at 3:12 pm to PrettyBird
I would think 50g protein is too low but others here would probably would have better advice.
Posted on 1/18/21 at 3:15 pm to Gings5
Everything I am reading definitely says >50g/day. I wanted to avoid protein powders but after 3 months of the above work I am not seeing a lot of change. I realize 5 lbs isn't huge but 3 months in and I should see a difference, so I am thinking its my (lack of) protein intake.
Posted on 1/18/21 at 3:21 pm to PrettyBird
3 months and you’re not losing weight or not gaining muscle?
Posted on 1/18/21 at 3:26 pm to whiskey over ice
quote:
3 months and you’re not losing weight or not gaining muscle?
In the past 10 months I've lost about 30 lbs (post baby) but I've got that last 5 to go, and yes for the last 3 months the scale has not moved much. I do think I could be cutting fat and gaining muscle... but again I want to maximize my efforts here and wondering if protein is what is stalling me out these past few months.
Posted on 1/18/21 at 3:58 pm to PrettyBird
The last 5 is the hardest to lose. Your body really doesn’t want to let it go. With that said, you should still be losing if you are accurately and consistently tracking your calories. Im not sure what kind of deficit 1200 calories puts you at either. What worked at +30 lbs might not work at your current weight. What might have been 500 calories 10 months ago is now less than 200. Eyeballing food + indulging on weekends could mean you are very slowly losing the weight now.
I think higher protein (meat) is more satisfying and easier to adhere to. Protein shakes just don’t keep you full like a 1/2 lb of chicken and vegetables would. It also has a higher thermogenic effect than other macros.
Also, 10 months is a long time to diet. If you’re trying to look good for bikini season there’s still plenty of time to take a short diet break with renewed focus in a month. 5 lbs shouldn’t take more than 2 months to lose.
I think higher protein (meat) is more satisfying and easier to adhere to. Protein shakes just don’t keep you full like a 1/2 lb of chicken and vegetables would. It also has a higher thermogenic effect than other macros.
Also, 10 months is a long time to diet. If you’re trying to look good for bikini season there’s still plenty of time to take a short diet break with renewed focus in a month. 5 lbs shouldn’t take more than 2 months to lose.
Posted on 1/18/21 at 4:12 pm to whiskey over ice
quote:
The last 5 is the hardest to lose
Always
quote:
Also, 10 months is a long time to diet
In normal land, I agree. But postpartum with job/kids/life/travel etc. I think 10 months is a pretty healthy time period for a woman to get back to pre-baby.
I think I'll get there this month. I cut out all alcohol and increased daily water, feeling good. I'll do my best to add protein and see if that makes a difference in the next few weeks. Its bikini season year round in my brain.
Posted on 1/18/21 at 4:12 pm to PrettyBird
Jordan Syatt says your grams protein of protein should be the same as your desired body weight.
Desired weight x 12 = total cals.
Desired weight x 12 = total cals.
Posted on 1/18/21 at 4:16 pm to PrettyBird
quote:
In normal land, I agree. But postpartum with job/kids/life/travel etc. I think 10 months is a pretty healthy time period for a woman to get back to pre-baby.
I think I'll get there this month. I cut out all alcohol and increased daily water, feeling good. I'll do my best to add protein and see if that makes a difference in the next few weeks. Its bikini season year round in my brain.
I would make the effort to weigh, measure, and track everything for the next month and I think you’ll see the needle moving
Posted on 1/18/21 at 4:19 pm to tke_swamprat
quote:
Jordan Syatt says your grams protein of protein should be the same as your desired body weight.
For what desired outcome? Weight loss? Muscle gain? If my desired weight is 120, 120g of protein a day is excessive (IMO).
Posted on 1/18/21 at 4:38 pm to PrettyBird
Eat To Build Muscle and Lose Fat - 2 SIMPLE RULES!! (Vegan Bodybuilder Lean Bulk Diet)
Ryan Humiston
He's a vegan body building that has a pretty great youtube channel. IDK what videos he all has on his diet, but he says he's vegan. In that video he mentions that he takes several pea protein isolate shakes a day. He may have more helpful videos for you on diet, idk.
Ryan Humiston
He's a vegan body building that has a pretty great youtube channel. IDK what videos he all has on his diet, but he says he's vegan. In that video he mentions that he takes several pea protein isolate shakes a day. He may have more helpful videos for you on diet, idk.
Posted on 1/18/21 at 5:26 pm to PrettyBird
quote:
my goal is to lose ~5-8 lbs but also gain muscle
You need to pick one
Gaining muscle leads to gaining some fat and lbs
Cut weight will lead to cutting fat and sometimes lose muscle
It’s a balancing act
Increasing your protein while cutting weight will help with body recomp and help keep any muscle you have while cutting
Body recomp if you are not overweight is more important than actual dropping those last few pounds
You can look way leaner and muscular all while keeping that same weight
This post was edited on 1/18/21 at 5:56 pm
Posted on 1/18/21 at 6:22 pm to PrettyBird
Just buy protein shakes.
Ones from Sam’s or Costco or the Core Power ones off amazon. Not eating meat will make it tough.
Ones from Sam’s or Costco or the Core Power ones off amazon. Not eating meat will make it tough.
Posted on 1/18/21 at 7:04 pm to PrettyBird
to ensure that you maintain muscle while dieting(fat loss), keeping protein intake high (1-1.25 g/lb of body weight) is key.
If you don't eat meat (please rethink this, meat is so incredible for health), I suggest basing meals around fish. Eggs whites can help (nothing wrong with eating whole eggs, but as a pure protein source, eggs aren't great because of all the healthy fats adding calories).
Don't be afraid of protein powders, they work great as an aid to hit your marcos. Don't rely on them, however. You seem to know that whole foods are superior.
If you don't eat meat (please rethink this, meat is so incredible for health), I suggest basing meals around fish. Eggs whites can help (nothing wrong with eating whole eggs, but as a pure protein source, eggs aren't great because of all the healthy fats adding calories).
Don't be afraid of protein powders, they work great as an aid to hit your marcos. Don't rely on them, however. You seem to know that whole foods are superior.
Posted on 1/19/21 at 5:10 am to PrettyBird
You haven’t provided your body measurements, so it’s hard to say what may be the reason that you’ve plateaued, but I am going to throw this out there - you’re not eating enough.
If you’re only eating 1200 calories and doing all of this exercise, you’re really not feeding your body and could actually be hurting your metabolic function.
I would highly recommend increasing your calories for a few weeks to get your body to actually start working to burn energy efficiently again.
If you’re only eating 1200 calories and doing all of this exercise, you’re really not feeding your body and could actually be hurting your metabolic function.
I would highly recommend increasing your calories for a few weeks to get your body to actually start working to burn energy efficiently again.
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