Re: getting enough protein

[Guest guest]

> I know I should be getting most of my protein from whole foods but

I

> am really struggling to eat enough protein. I already added

> smoothies, 1 fruit portion, plain whey protein, ice. I've tried a

few

> bars, not bad, but I just can't force myself to eat so much food. I

> think my body is just used to the empty calories of junk food and

my

> stomach seems to be shrinking, on the inside anyway. Is it okay to

> replace more meals with my smoothies, 20gms protein/26gms carbs? I

> really feel fatigued if I don't get all my protein, if I only can

> squeeze in 5 meals should I up the protein at each meal? Eating is

> starting to feel like punishment. Yeta

I wish I felt like that <G>! I'm constantly hungry! I would think

that adding protein shakes/smoothies would be ok and better than

bars. I eat at least 1 shake per day and sometimes 2. Not sure

about increasing your protein if you are only getting in 5 meals, but

maybe some of the experts here can answer that.

Colleen

[Guest guest]

I think I am eating too much protein. That is the one thing I am having trouble

regulating.

I started out drinking the shakes and eating the bars but have changed over to

real food and only use the bars when traveling or in a pinch. I do have a

shake after my workouts most of the time and before bed sometimes.

For instance, today I have had:

Meal 1: 3 egg whites w/ 1/2 cup shredded potatoes

Meal 2: 1 can tuna

Meal 3: 1/2 can of canned chicken w/2 cups lettuce

Meal 4: rest of the 1/2 can of chicken (this was a 5 svg can)

Meal 4: 2 cups broccoli w/ 1 packet tuna

Meal 5: 1/2 cup cottage cheese or protein shake

Yesterday my protein intake was way more than carb but I think that's okay.

I'm hardly ever hungry and really don't mind the meals. It took some getting

used to it but now if I don't eat on schedule I feel like I have really missed

out.

Noelle

Re: getting enough protein

> I know I should be getting most of my protein from whole foods but

I

> am really struggling to eat enough protein. I already added

> smoothies, 1 fruit portion, plain whey protein, ice. I've tried a

few

> bars, not bad, but I just can't force myself to eat so much food. I

> think my body is just used to the empty calories of junk food and

my

> stomach seems to be shrinking, on the inside anyway. Is it okay to

> replace more meals with my smoothies, 20gms protein/26gms carbs? I

> really feel fatigued if I don't get all my protein, if I only can

> squeeze in 5 meals should I up the protein at each meal? Eating is

> starting to feel like punishment. Yeta

I wish I felt like that <G>! I'm constantly hungry! I would think

that adding protein shakes/smoothies would be ok and better than

bars. I eat at least 1 shake per day and sometimes 2. Not sure

about increasing your protein if you are only getting in 5 meals, but

maybe some of the experts here can answer that.

Colleen

[Guest guest]

I don't think that you are eating too much protein.

> Meal 1: 3 egg whites 9grams

> Meal 2: 1 can tuna I'm assuming 6 oz, so somewhere around 40

grams. A lot for one meal, but you were way bellow on the first,

averages out pretty nicely.

> Meal 3: 1/2 can of canned chicken Half of that would be about

20g

> Meal 4: rest of the 1/2 can of chicken Another 20g

> Meal 4: 2 cups broccoli w/ 1 packet tuna Not sure how much is

in one of those. One serving is supposed to be 18g of protein per

the cans, so I'll go with that.

> Meal 5: 1/2 cup cottage cheese or protein shake Cottage cheese

would have 13 or 14g per 1/3 cup serving, protein shake...depends.

So, if you add this up you get about 130g (depending on the couple of

things I've noted.) Most say to aim at 1gram per body weight, or 1.8

grams per lean body weight. I don't know how much you weigh, but 130

sounds pretty good to me.

Alys

[Guest guest]

I weigh 120 and I use the optimum whey powder, so if I do two of those a day,

that is a good bit of right there.

I cant remember what my total was yesterday. Im using fitday I'll have to check

it.

But its usually between 140 to 160 a day.

Noelle

Re: getting enough protein

I don't think that you are eating too much protein.

> Meal 1: 3 egg whites 9grams

> Meal 2: 1 can tuna I'm assuming 6 oz, so somewhere around 40

grams. A lot for one meal, but you were way bellow on the first,

averages out pretty nicely.

> Meal 3: 1/2 can of canned chicken Half of that would be about

20g

> Meal 4: rest of the 1/2 can of chicken Another 20g

> Meal 4: 2 cups broccoli w/ 1 packet tuna Not sure how much is

in one of those. One serving is supposed to be 18g of protein per

the cans, so I'll go with that.

> Meal 5: 1/2 cup cottage cheese or protein shake Cottage cheese

would have 13 or 14g per 1/3 cup serving, protein shake...depends.

So, if you add this up you get about 130g (depending on the couple of

things I've noted.) Most say to aim at 1gram per body weight, or 1.8

grams per lean body weight. I don't know how much you weigh, but 130

sounds pretty good to me.

Alys

[Guest guest]

Here is my stat on yesterday,

I had 1111 calories,

152 grams of Protein

ONLY 82 carbs and 22 Fats

Protein is way over so, do you think that is okay?

> I weigh 120 and I use the optimum whey powder, so if I do two of

those a day, that is a good bit of right there.

> I cant remember what my total was yesterday. Im using fitday I'll

have to check it.

> But its usually between 140 to 160 a day.

> Noelle

> Re: getting enough protein

>

>

> I don't think that you are eating too much protein.

>

>

>

> > Meal 1: 3 egg whites 9grams

>

> > Meal 2: 1 can tuna I'm assuming 6 oz, so somewhere around

40

> grams. A lot for one meal, but you were way bellow on the first,

> averages out pretty nicely.

>

> > Meal 3: 1/2 can of canned chicken Half of that would be

about

> 20g

>

> > Meal 4: rest of the 1/2 can of chicken Another 20g

>

> > Meal 4: 2 cups broccoli w/ 1 packet tuna Not sure how much

is

> in one of those. One serving is supposed to be 18g of protein

per

> the cans, so I'll go with that.

>

> > Meal 5: 1/2 cup cottage cheese or protein shake Cottage

cheese

> would have 13 or 14g per 1/3 cup serving, protein shake...depends.

>

> So, if you add this up you get about 130g (depending on the

couple of

> things I've noted.) Most say to aim at 1gram per body weight, or

1.8

> grams per lean body weight. I don't know how much you weigh, but

130

> sounds pretty good to me.

>

> Alys

>

>

>

[Guest guest]

> > I weigh 120 and I use the optimum whey powder, so if I do two of

> those a day, that is a good bit of right there.

> > I cant remember what my total was yesterday. Im using fitday

I'll

> have to check it.

> > But its usually between 140 to 160 a day.

> > Noelle

> > Re: getting enough protein

> >

> >

> > I don't think that you are eating too much protein.

> >

> >

> >

> > > Meal 1: 3 egg whites 9grams

> >

> > > Meal 2: 1 can tuna I'm assuming 6 oz, so somewhere around

> 40

> > grams. A lot for one meal, but you were way bellow on the

first,

> > averages out pretty nicely.

> >

> > > Meal 3: 1/2 can of canned chicken Half of that would be

> about

> > 20g

> >

> > > Meal 4: rest of the 1/2 can of chicken Another 20g

> >

> > > Meal 4: 2 cups broccoli w/ 1 packet tuna Not sure how

much

> is

> > in one of those. One serving is supposed to be 18g of protein

> per

> > the cans, so I'll go with that.

> >

> > > Meal 5: 1/2 cup cottage cheese or protein shake Cottage

> cheese

> > would have 13 or 14g per 1/3 cup serving, protein

shake...depends.

> >

> > So, if you add this up you get about 130g (depending on the

> couple of

> > things I've noted.) Most say to aim at 1gram per body weight,

or

> 1.8

> > grams per lean body weight. I don't know how much you weigh,

but

> 130

> > sounds pretty good to me.

> >

> > Alys

> >

> >

> >

[Guest guest]

Good, because this is what I have been trying to maintain all week and have been

doing pretty well with it.

I found some really good protein grape flavored ready to drink, drinks and

thought they would be good for post-work out.

I have gotten to where I would rather have a protein for a meal instead of carb

and protein although I know you are supposed to do both. It is just working

better for me this way.

Thanks!

Noelle

Re: getting enough protein

> >

> >

> > I don't think that you are eating too much protein.

> >

> >

> >

> > > Meal 1: 3 egg whites 9grams

> >

> > > Meal 2: 1 can tuna I'm assuming 6 oz, so somewhere around

> 40

> > grams. A lot for one meal, but you were way bellow on the

first,

> > averages out pretty nicely.

> >

> > > Meal 3: 1/2 can of canned chicken Half of that would be

> about

> > 20g

> >

> > > Meal 4: rest of the 1/2 can of chicken Another 20g

> >

> > > Meal 4: 2 cups broccoli w/ 1 packet tuna Not sure how

much

> is

> > in one of those. One serving is supposed to be 18g of protein

> per

> > the cans, so I'll go with that.

> >

> > > Meal 5: 1/2 cup cottage cheese or protein shake Cottage

> cheese

> > would have 13 or 14g per 1/3 cup serving, protein

shake...depends.

> >

> > So, if you add this up you get about 130g (depending on the

> couple of

> > things I've noted.) Most say to aim at 1gram per body weight,

or

> 1.8

> > grams per lean body weight. I don't know how much you weigh,

but

> 130

> > sounds pretty good to me.

> >

> > Alys

> >

> >

> >

[Guest guest]

How big are you? 1100 calories seems awfully low to me, but if you

are a petite person perhaps it is okay. You do want your protein and

carbs to be more balanced over all, but without knowing what you

ought to be shooting for it is hard to say if you should increase the

carbs, keep the protein the same; decrease the protein, keep the

carbs the same, or increase the protein and decrease the carbs a

little (most likely).

Alys

[Guest guest]

Right now I weight 120 but I am trying to cut my body fat.

So, I figured the best way to do that was lower my calorie intake.

This is the part that confuses me the most. I want to gain muscle too that is

why I take in so much protein.

Noelle

Re: getting enough protein

How big are you? 1100 calories seems awfully low to me, but if you

are a petite person perhaps it is okay. You do want your protein and

carbs to be more balanced over all, but without knowing what you

ought to be shooting for it is hard to say if you should increase the

carbs, keep the protein the same; decrease the protein, keep the

carbs the same, or increase the protein and decrease the carbs a

little (most likely).

Alys

[Guest guest]

Noelle,

I'm in the same boat as you. I went to the Hussman site and found

the following which is what I'm " aiming for " :

" When you're eating 5 or 6 times a day instead of 3, your meals had

better be much smaller than they used to be. As a rule of thumb, it's

generally advised to target between 8-10 calories per pound of

weight, if you're shooting for fat loss, and up to 15 calories per

pound of weight if you're shooting for muscle gain. The problem is

that fat itself is metabolically inactive, so it's better to base

your intake on lean weight rather than scale weight. If you want a

quick rule of thumb, I prefer the following: shoot for 10-12 calories

per pound of lean weight if your main goal is fat loss, and about 15-

17 calories per pound of lean weight if your main goal is muscle gain

without fat loss. Now, 10 calories per lean pound is almost certainly

below your Base Metabolic Rate (see below), so you shouldn't go with

less than 10 even if you're aggressively targeting fat loss.

[Example: If you weigh 180 pounds and are at 20% bodyfat, your fat

weighs .20 x 180 = 36 pounds, so your lean weight is 180 - 36 = 144

pounds. So you might target 1450-1700 calories daily to achieve a fat

loss goal].

Also if you go to his " calculate BMR " area and input your data you'll

get an estimate of how many to eat if you want fat loss only and how

many calories for muscle gain without fat loss.

Again, these are just estimates, but for me I'm not good at just

eyeballing (which I know is the beauty of BFL...no measuring...I'm

just a " measuring fanatic/addict " <G>); I need some sort of numbers.

Colleen

-- In @y..., " Noelle " <noelle@j...> wrote:

> Right now I weight 120 but I am trying to cut my body fat.

> So, I figured the best way to do that was lower my calorie intake.

> This is the part that confuses me the most. I want to gain muscle

too that is why I take in so much protein.

> Noelle

>