Re: Re: Replanning my meals with higher protein portions: Is this right?(jill)

[Guest guest]

Aren't you mixing up ounces and grams here though? Eating 18 oz of protein

isn't necessarily that low, 18 g is of course, but not ounces - though I'm not

sure how many grams that works out to...

Kim

Re: Replanning my meals with higher

protein portions: Is this right?(jill)

Hi Jill, I've actually been using Bill's advice to measure portions

by my palm, and that is what put me at 18 oz of protein a day.(140-

150lbs lean weight) My hands are pretty small, and a portion for me

is a little less than 1/2 chicken breast which is about 2-3 oz. FRom

what I'm reading this is unusually low. A hell of a lot easier, but

low protein portions for me.

> > > I've replanned my meals after reading the protein advice from

> > > everyone, and it turns out I was only eating 18-20 oz of

protein

> > per

> > > day...3 0z per meal.

> > >

> > > My lean muscle mass is 140-150lbs. That means I should have

> > 140grams

> > > of protein per day right? That's a huge difference. That comes

> out

> > to

> > > 24 oz of protein per meal. That's a lot of protien. That means

> an

> > > entire can of tuna, or a whole chicken breast, ect for each

> meal. I

> > > can't help but feel like that's too much for me. Just thought

> I'd

> > > check again to make sure that's right before I officially

change

> my

> > > portions.

> > >

> > > Thanks

[Guest guest]

So given that my lean body mass is about 98 lb, does that mean I should be

having about 1-1/2 oz of poultry??? Is that even possible to have that little??

lol According to the .7 rule, I only need about 68 g per day of protein, so

about 12 g per meal. Anyone else have such a low protein requirement and how do

you eat so little? My protein shake I always have in the morning (with a carb)

is 22 g - I guess I should have half that??? Does that also mean I can only

have 12 g of carb per meal?? Geesh that seems so hard!!! Yet my fist is a cup

by the water displacement test... Maybe I'm one of those who the palm/fist

doesn't work as well for since I'm otherwise fairly small...?? I've been

feeling like I'm somewhat stalled with fat loss and not knowing if it's because

there isn't much to really go (relatively speaking of course, I am at about

21%), or if I need to cut down on portions or what. I'm not completely stalled

as my bf is going down, just it seems to be really fighting me all the way! lol

This is probably why though - it looks like I've been in portion overload!!

Kim

Re: Replanning my meals with higher

protein portions: Is this right?(jill)

T.C.,

1 gram of protein per pound of LEAN body weight is right. You can

also multiply your body weight by .7 for an estimate of your total

daily protein needs. If your lean body weight is 150, you should be

eating about 25 grams (not oz.) of protein per meal. That's about 16

oz. of cottage cheese (28 grams of protein)or 3-4 oz. of fish/poultry

(3 oz. of chicken has 27 grams of protein; a can of tuna has 33 grams

of protein).

Dani

> > > > > I've replanned my meals after reading the protein advice

> from

> > > > > everyone, and it turns out I was only eating 18-20 oz of

> > protein

> > > > per

> > > > > day...3 0z per meal.

> > > > >

> > > > > My lean muscle mass is 140-150lbs. That means I should

have

> > > > 140grams

> > > > > of protein per day right? That's a huge difference. That

> comes

> > > out

> > > > to

> > > > > 24 oz of protein per meal. That's a lot of protien. That

> means

> > > an

> > > > > entire can of tuna, or a whole chicken breast, ect for

each

> > > meal. I

> > > > > can't help but feel like that's too much for me. Just

> thought

> > > I'd

> > > > > check again to make sure that's right before I officially

> > change

> > > my

> > > > > portions.

> > > > >

> > > > > Thanks

> >

> >

> >

[Guest guest]

Ok, just so I make sure I am understanding this

correctly. If you take your body weight (mine is 133

pounds) and multiply it by .7 (which gives me 93.10)

and then divide that number by 6 that is the amount of

protein I should have per meal? If that is so that

gives me 15.5167/meal, that seems so low, am I doing

something wrong here? I have been estimating about

20-25 grams/ meal.

HELP!!!!!

--- run_girl_la <no_reply > wrote:

> T.C.,

>

> 1 gram of protein per pound of LEAN body weight is

> right. You can

> also multiply your body weight by .7 for an estimate

> of your total

> daily protein needs. If your lean body weight is

> 150, you should be

> eating about 25 grams (not oz.) of protein per meal.

> That's about 16

> oz. of cottage cheese (28 grams of protein)or 3-4

> oz. of fish/poultry

> (3 oz. of chicken has 27 grams of protein; a can of

> tuna has 33 grams

> of protein).

>

> Dani

>

>

> > > > > > I've replanned my meals after reading

> the protein advice

> > from

> > > > > > everyone, and it turns out I was only

> eating 18-20 oz of

> > > protein

> > > > > per

> > > > > > day...3 0z per meal.

> > > > > >

> > > > > > My lean muscle mass is 140-150lbs. That

> means I should

> have

> > > > > 140grams

> > > > > > of protein per day right? That's a huge

> difference. That

> > comes

> > > > out

> > > > > to

> > > > > > 24 oz of protein per meal. That's a lot

> of protien. That

> > means

> > > > an

> > > > > > entire can of tuna, or a whole chicken

> breast, ect for

> each

> > > > meal. I

> > > > > > can't help but feel like that's too much

> for me. Just

> > thought

> > > > I'd

> > > > > > check again to make sure that's right

> before I officially

> > > change

> > > > my

> > > > > > portions.

>

=== message truncated ===

__________________________________________________

[Guest guest]

I found a formula on a body building web site that I used and I don't have the

formula with me, I'm at work, but I weigh 120 and to lose body fat and gain

muscle according to this formula I am to consume 1320 in calories, 22 proteins,

22 carbs and 4 fats at each of my six meals.

This is day three of trying to use this formula in each of my meals and its

going pretty well. It takes allot of planning but that is okay.

Someone tell me if I am doing this wrong please and if anyone wants the formula,

I'll get it later and post it.

Noelle

Noelle Parrish

-

306 Eastman

Greenwood, MS 38930

662-453-5809

Re: Re: Replanning my meals with higher

protein portions: Is this right?(jill)

Ok, just so I make sure I am understanding this

correctly. If you take your body weight (mine is 133

pounds) and multiply it by .7 (which gives me 93.10)

and then divide that number by 6 that is the amount of

protein I should have per meal? If that is so that

gives me 15.5167/meal, that seems so low, am I doing

something wrong here? I have been estimating about

20-25 grams/ meal.

HELP!!!!!

--- run_girl_la <no_reply > wrote:

> T.C.,

>

> 1 gram of protein per pound of LEAN body weight is

> right. You can

> also multiply your body weight by .7 for an estimate

> of your total

> daily protein needs. If your lean body weight is

> 150, you should be

> eating about 25 grams (not oz.) of protein per meal.

> That's about 16

> oz. of cottage cheese (28 grams of protein)or 3-4

> oz. of fish/poultry

> (3 oz. of chicken has 27 grams of protein; a can of

> tuna has 33 grams

> of protein).

>

> Dani

>

>

> > > > > > I've replanned my meals after reading

> the protein advice

> > from

> > > > > > everyone, and it turns out I was only

> eating 18-20 oz of

> > > protein

> > > > > per

> > > > > > day...3 0z per meal.

> > > > > >

> > > > > > My lean muscle mass is 140-150lbs. That

> means I should

> have

> > > > > 140grams

> > > > > > of protein per day right? That's a huge

> difference. That

> > comes

> > > > out

> > > > > to

> > > > > > 24 oz of protein per meal. That's a lot

> of protien. That

> > means

> > > > an

> > > > > > entire can of tuna, or a whole chicken

> breast, ect for

> each

> > > > meal. I

> > > > > > can't help but feel like that's too much

> for me. Just

> > thought

> > > > I'd

> > > > > > check again to make sure that's right

> before I officially

> > > change

> > > > my

> > > > > > portions.

>

=== message truncated ===

__________________________________________________

[Guest guest]

I hate to admit this, I do not even know what my body fat percentage is. I have

not been measured and do not have any tools to do it myself.

I know I need to do this though and plan to. Thanks for the response.

Noelle

Noelle Parrish

-

306 Eastman

Greenwood, MS 38930

662-453-5809

Re: Replanning my meals with higher

protein portions: Is this right?(jill)

You are correct and this amount of protein per meal seems

appropriate. By body weight though, it is referring to lean body

weight so for example someone with 40% body fat would discount that

and not use it in protein requirements. Fat doesn't require any

nourishment. If you go over somewhat on your protein it's ok. Hope

this helps.

Stasia

[Guest guest]

wrote:

> Ok, just so I make sure I am understanding this

> correctly. If you take your body weight (mine is 133

> pounds) and multiply it by .7 (which gives me 93.10)

> and then divide that number by 6 that is the amount of

> protein I should have per meal? If that is so that

> gives me 15.5167/meal, that seems so low, am I doing

> something wrong here? I have been estimating about

> 20-25 grams/ meal.

> HELP!!!!!

>

Don't worry about the grams BFL is about portion sizes.. measure your

hand and go with that

Serenity

--

http://www.theonion.com

[Guest guest]

Thanks Dani. That seems a bit more reasonable! What's the .7 number about

then?

Kim

Re: Replanning my meals with higher

protein portions: Is this right?(jill)

Kim,

If your lean weight is 98, then you should be aiming for around 100

grams of protein per day or about 16 grams per meal. If you're

trying to lose fat but build muscle, you should be eating roughly 10-

12 times your body weight. About 40% of that should be protein

(protein is 4 calories per gram). If you're eating 1400 calories,

you should be eating 140 grams of protein, or 23 grams of protein per

meal.

I think it's better to err on the side of having more protein than

not having enough. If you're worried about your portion sizes, make

sure you're not eating too many carbs. The first thing I'd do is

reduce my carb portion sizes.

Dani

> > > > > > I've replanned my meals after reading the protein

advice

> > from

> > > > > > everyone, and it turns out I was only eating 18-20 oz

of

> > > protein

> > > > > per

> > > > > > day...3 0z per meal.

> > > > > >

> > > > > > My lean muscle mass is 140-150lbs. That means I

should

> have

> > > > > 140grams

> > > > > > of protein per day right? That's a huge difference.

That

> > comes

> > > > out

> > > > > to

> > > > > > 24 oz of protein per meal. That's a lot of protien.

That

> > means

> > > > an

> > > > > > entire can of tuna, or a whole chicken breast, ect

for

> each

> > > > meal. I

> > > > > > can't help but feel like that's too much for me. Just

> > thought

> > > > I'd

> > > > > > check again to make sure that's right before I

officially

> > > change

> > > > my

> > > > > > portions.

> > > > > >

> > > > > > Thanks

> > >

> > >

> > >

[Guest guest]

Thanks again, Dani!

Kim

Re: Replanning my meals with higher

protein portions: Is this right?(jill)

Kim,

Sorry for the confusion. There are SO many ways to figure out

protein requirements. The " multiply your weight by .7 " rule works if

you have about 30% body fat. You don't, so it would leave you short

on protein. I actually think it's best to figure out approx. how

many calories you need per day, then break it down (like I did in

that post) to figure out your protein needs per day and then per

meal. There are those who advocate not counting calories, which

would then leave you with the " water displacement " fist test that

measures your approx. portion sizes.

Dani

> > > > > > > I've replanned my meals after reading the protein

> advice

> > > from

> > > > > > > everyone, and it turns out I was only eating 18-

20 oz

> of

> > > > protein

> > > > > > per

> > > > > > > day...3 0z per meal.

> > > > > > >

> > > > > > > My lean muscle mass is 140-150lbs. That means I

> should

> > have

> > > > > > 140grams

> > > > > > > of protein per day right? That's a huge

difference.

> That

> > > comes

> > > > > out

> > > > > > to

> > > > > > > 24 oz of protein per meal. That's a lot of

protien.

> That

> > > means

> > > > > an

> > > > > > > entire can of tuna, or a whole chicken breast,

ect

> for

> > each

> > > > > meal. I

> > > > > > > can't help but feel like that's too much for me.

Just

> > > thought

> > > > > I'd

> > > > > > > check again to make sure that's right before I

> officially

> > > > change

> > > > > my

> > > > > > > portions.

> > > > > > >

> > > > > > > Thanks

> > > >

> > > >

> > > >