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Message
re: Best Way to Increase Daily Protein?
Posted on 1/19/21 at 5:34 am to PrettyBird
Posted on 1/19/21 at 5:34 am to PrettyBird
Eat more meat.
0
Posted on 1/19/21 at 5:53 am to PrettyBird
To answer your OP, here’s what I’m doing:
Breakfast
2 Kodiak waffles - 12 g
2 whole eggs - 16g
2 egg whites - 8g
Total: 36g
Lunch
5 oz grilled chicken- 40g
Snack
1 cup Fage yogurt - 20g
Dinner
4oz ground Turkey - 20g
That totals 116g of protein for the day. Add in the other foods I’m eating, and it’ll add a few more. I’m working with 2200 calories per day to lose about a pound per week.
To address your OP:
Almost no one needs to be eating 1200 calories a day. Especially if you’re active. Postpartum or not.
What are your stats? Height? Weight?
Breakfast
2 Kodiak waffles - 12 g
2 whole eggs - 16g
2 egg whites - 8g
Total: 36g
Lunch
5 oz grilled chicken- 40g
Snack
1 cup Fage yogurt - 20g
Dinner
4oz ground Turkey - 20g
That totals 116g of protein for the day. Add in the other foods I’m eating, and it’ll add a few more. I’m working with 2200 calories per day to lose about a pound per week.
To address your OP:
Almost no one needs to be eating 1200 calories a day. Especially if you’re active. Postpartum or not.
What are your stats? Height? Weight?
Posted on 1/19/21 at 6:32 am to StringedInstruments
Unfortunately 1,200 doesn’t sound that low. I’m 5’3 male, and when I was going from 130-125, like 12%-10% fat. My calories had to get low. I think my BMR is 1,400.
Posted on 1/19/21 at 7:49 am to CorkRockingham
quote:
My calories had to get low. I think my BMR is 1,400.
BMR is your caloric need to maintain weight if you’re literally suspended in a chamber of zero movement or effort. You have to get to the point that your digestive system isn’t active.
Using a quick calculator, your caloric need to maintain 130 lbs at 5’3, male, say 30 years old is 1750 calories if you’re sedentary. 1985 if you exercise three times a week. 2500 if you exercise every day.
OP is exercising. There’s no need to dip that low. Maybe if you’re cutting for a bodybuilding show or something and need to get vascular, but OP should probably be around 1800 calories a day to sustain healthy eating habits and energy levels.
Posted on 1/19/21 at 8:32 am to PrettyBird
Guys she said dairy free and no meat and yall are suggesting dairy and meat. I would say eggs if you don't consider that meat, if you do, then a vegan type protein powder would be your only answer.
It's not. I would suggest 80-100gs from what you've said but upwards of a 120 would definitely not be excessive. That being said, calories matter more than protein in this context.
I'd say strictly count your calories for a bit to make sure you're in a deficit and keep up the hard work! You're very close to where you want to be
quote:
If my desired weight is 120, 120g of protein a day is excessive (IMO).
It's not. I would suggest 80-100gs from what you've said but upwards of a 120 would definitely not be excessive. That being said, calories matter more than protein in this context.
I'd say strictly count your calories for a bit to make sure you're in a deficit and keep up the hard work! You're very close to where you want to be
Posted on 1/19/21 at 8:39 am to CorkRockingham
quote:
Unfortunately 1,200 doesn’t sound that low. I’m 5’3 male, and when I was going from 130-125, like 12%-10% fat. My calories had to get low. I think my BMR is 1,400.
I've always read you shouldn't go below 1200 calories, but I've never actually seen the science to support that claim. It also doesn't seem like it would be the same 1200 calories for everyone. Seems like it would depend on gender and weight. But I agree, 1200 calories is probably about right for someone of her size.
Posted on 1/19/21 at 8:43 am to Vyvanse
quote:
Guys she said dairy free and no meat and yall are suggesting dairy and meat.
Well she’s running into the same problem all vegans and vegetarians have: actually getting enough nutrients in their diet that their body needs. If she wants the best way, as her title says, she needs to incorporate dairy and meat into her diet.
Want more protein? Drink plant-based protein shakes.
Posted on 1/19/21 at 11:07 am to StringedInstruments
Interesting, and all helpful.
My BMR is 1,280
My TDEE is 2,048 (total daily expenditure: number of cals I burn every 24 hours; I used the math of moderate activity which is 4 to 6 hours of exercise per week)
I am so hard wired to be around that 1,200-1,300 calories a day. But research does tell me that for lean bulking (for a woman) you should eat around 110% of your average TDEE, or 16-18 calories per pound of body weight. This math would put me at 2,080 calories per day.
2,000 cals is a lot for me, unless of course we go to dinner (rare these days) and I eat something abnormal.
All of this to say... it does sound like I need to increase both my daily calories and daily protein. I'm going to try this for the next 4 weeks and see if it gets me to my goal. I DO eat seafood and eggs, so I will try and up my protein in that area before going the powder route.
My stats are 5'4, currently 130 but goal of 125. I've always had a very healthy diet (whole foods, little to no processed, very clean)
My BMR is 1,280
My TDEE is 2,048 (total daily expenditure: number of cals I burn every 24 hours; I used the math of moderate activity which is 4 to 6 hours of exercise per week)
I am so hard wired to be around that 1,200-1,300 calories a day. But research does tell me that for lean bulking (for a woman) you should eat around 110% of your average TDEE, or 16-18 calories per pound of body weight. This math would put me at 2,080 calories per day.
2,000 cals is a lot for me, unless of course we go to dinner (rare these days) and I eat something abnormal.
All of this to say... it does sound like I need to increase both my daily calories and daily protein. I'm going to try this for the next 4 weeks and see if it gets me to my goal. I DO eat seafood and eggs, so I will try and up my protein in that area before going the powder route.
My stats are 5'4, currently 130 but goal of 125. I've always had a very healthy diet (whole foods, little to no processed, very clean)
Posted on 1/19/21 at 11:24 am to PrettyBird
If you eat seafood, shrimp and fish are easy options then. Huge salad with boiled shrimp and boiled eggs!
Posted on 1/19/21 at 12:12 pm to PrettyBird
quote:
Interesting, and all helpful.
My BMR is 1,280
My TDEE is 2,048 (total daily expenditure: number of cals I burn every 24 hours; I used the math of moderate activity which is 4 to 6 hours of exercise per week)
I am so hard wired to be around that 1,200-1,300 calories a day. But research does tell me that for lean bulking (for a woman) you should eat around 110% of your average TDEE, or 16-18 calories per pound of body weight. This math would put me at 2,080 calories per day.
2,000 cals is a lot for me, unless of course we go to dinner (rare these days) and I eat something abnormal.
All of this to say... it does sound like I need to increase both my daily calories and daily protein. I'm going to try this for the next 4 weeks and see if it gets me to my goal. I DO eat seafood and eggs, so I will try and up my protein in that area before going the powder route.
My stats are 5'4, currently 130 but goal of 125. I've always had a very healthy diet (whole foods, little to no processed, very clean)
No offense but sounds like you been brain washed by bad information from the fitness industry. Also images of what healthy is and looks like.
1200 cals even for a small female is absurdly low, esp one who works out.
Once again you can't bulk muscle and cut weight
You want to add muscle you need to be in a caloric surplus. So for you thats over 2000 cals
If you want to cut and do it the right way then just under 2000 cals.
Eating 1200-1300 you are just withering your body away. You will cut and fast but won't retain and muscle.
This post was edited on 1/19/21 at 12:26 pm
Posted on 1/19/21 at 12:34 pm to StraightCashHomey21
No offense taken. Trust me though, healthy to me is strength and being fit. I am not, and haven't been since high school, that "skinny-fat" girl.
I train hard, do triathlons, races, half ironmans. I mountain bike, ski, hike, played sports all my life etc. I will admit I am clearly not eating enough calories, but that is an easy fix. I got too focused on weight and I can see that. My workouts have been at about 75% also, I don't have as much energy throughout.
Sometimes we just need to see it written out to realize, so thanks for the help. I have some new goals these next 4 weeks and am looking forward to it.
I train hard, do triathlons, races, half ironmans. I mountain bike, ski, hike, played sports all my life etc. I will admit I am clearly not eating enough calories, but that is an easy fix. I got too focused on weight and I can see that. My workouts have been at about 75% also, I don't have as much energy throughout.
Sometimes we just need to see it written out to realize, so thanks for the help. I have some new goals these next 4 weeks and am looking forward to it.
Posted on 1/19/21 at 12:47 pm to PrettyBird
I told my wife we are putting the scale away during her diet and just focusing on recomp. We are a year post baby number 3. Right now she is going on walks and intermittent fasting and eating a lot cleaner. She admittedly hates working out, so thats a challenge on its own.
Just the walks and diet change she has had recomp the last few months even though the numbers don't drop on the scale like she wanted. Which makes her discouraged.
So the scale is gone.
Since you are not eating meat, if you want to put on muscle you can do it through your carbs.
Just the walks and diet change she has had recomp the last few months even though the numbers don't drop on the scale like she wanted. Which makes her discouraged.
So the scale is gone.
Since you are not eating meat, if you want to put on muscle you can do it through your carbs.
This post was edited on 1/19/21 at 12:49 pm
Posted on 1/19/21 at 12:59 pm to StraightCashHomey21
For people who hate working out, I find that group classes are the best thing. Maybe she has a friend who does some or would join with her.
I don't own a scale, just occasionally step on it at the gym and pay attention to how clothes are fitting.
Working on retraining my brain to welcome carbs and protein!
I don't own a scale, just occasionally step on it at the gym and pay attention to how clothes are fitting.
Working on retraining my brain to welcome carbs and protein!
Posted on 1/20/21 at 2:50 pm to PrettyBird
1. put whey powder in some water throughout the day and drink
2. snack on nuts not garbage. i sit at a computer all day and always have peanuts & unsalted mix nuts next to me
3. swap out rice for qounia, reg potatoes for sweet potatoes
just swap out low protein unhealthy options for healthier high protein options
2. snack on nuts not garbage. i sit at a computer all day and always have peanuts & unsalted mix nuts next to me
3. swap out rice for qounia, reg potatoes for sweet potatoes
just swap out low protein unhealthy options for healthier high protein options
Posted on 1/20/21 at 6:14 pm to PrettyBird
Whey protein shake should do it.
Mix up your HIIT exercises. Do the exercises you suck at - make your body adapt and work harder.
Mix up your HIIT exercises. Do the exercises you suck at - make your body adapt and work harder.
Posted on 1/21/21 at 12:54 am to PrettyBird
Oikos triple zero Greek yogurt and Eggbeaters help me.
Posted on 1/21/21 at 7:42 am to PrettyBird
What’s your reason for no meat but OK with seafood? Not judging but curious.
Ultimately, think about the next 20yrs - either you can eat real food via meat or manufactured meals/shakes. I think shakes are fine but shouldn’t be a dietary focus long term.
Ultimately, think about the next 20yrs - either you can eat real food via meat or manufactured meals/shakes. I think shakes are fine but shouldn’t be a dietary focus long term.
Posted on 1/21/21 at 9:00 am to LSUfan20005
quote:
Ultimately, think about the next 20yrs
I've actually been pescatarian for the past 20 years (22 years to be exact). I don't support how majority of our farm animals are treated/slaughtered and haven't since I was a kid. IDAGF about fish :P
Posted on 1/21/21 at 9:03 am to tigergirl10
quote:
Oikos triple zero Greek yogurt and Eggbeaters help me.
I don't eat dairy, as stated in OP. And eggs have 6g of protein, egg whites have 4g - I'm trying to reach close to a 100g/day. I eat eggs every morning but I'm not about to sit here and eat 25 of them. Glad it helps you, though.
Posted on 1/21/21 at 9:06 am to PrettyBird
Most experts will say around 1 gram (give or take .25) of protein per lb of body weight is what you want to aim for if you are trying to build strength and/or muscle. The body building and power lifting world, including some posters here, will tell you insane amounts like 2-3 grams per lb of body weight, but that is nonsense IMO. I would recommend doing your own research and deciding for yourself.
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