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  • Having trouble getting enough Protein in my diet!

    Hey All,

    I've been logging my diet since going primal ( about a week now) and even with eating a lot of meat and eggs I'm having a hard time getting my total protein intake to where I need it to be. I'm 6'2 197 pounds and I lift heavily about twice a week. I want to make sure I gain muscle mass, not lose it so I really need to incorporate more protein in my diet. Right now I'm getting around 80-100g a day but need to reach about 160-170. Any quick real food suggestions for hitting my target?

    Thanks in advance!

    Lee

  • #2
    I hear ya. I did two days of fit-day to see what I was getting and I was only in the mid-60s. At 6'4", 173lbs, I think I should be up a bit from there. I don't think I'm eating big enough meals for breakfast/lunch and probably getting too many snack calories in the afternoon/evening with too big of a dinner.

    Gonna try to start front-loading the calories more and working more meat into the breakfast somehow.

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    • #3
      Yea it's pretty hard huh? I had one grass fed hot dog, 5 slices of bacon, and two eggs for breakfast and that only put me at 30g of protein. I have a ways to go today.. haha

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      • #4
        i would suggest eating even more meat. add it to everything. having eggs? mix in some meat. having meat? pair it with more meat. you could also trying mixing in a protein shake somewhere in there. there are some decent recipes on here, and it's a pretty good thing to have post-workout
        http://www.marksdailyapple.com/forum/thread60178.html

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        • #5
          For dinner, eat the other BAS. What's the other BAS you ask? A big ass steak. Protein requirement passed.

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          • #6
            Real meats, not stuff like hot dogs. Steak, chops, minced meat (you north americans call it hamburger) with no additives. Fish and chicken. You could snack on smoked salmon and cream cheese!

            I have a table of food values with Australian brands, I sorted it by protein content and here are all the things that are over 20g protein for 100g (all measurements are for 100g serves). Hope it is helpful. They don't all have a calorie and Kilojoule count, I worked it out for some but not for others.


            Food: Protein p/100g: Fat p/100g: Carb p/100g: Kjoule p/100g: Kcal p/100g
            Whey protein shake (500ml incl 60g pure cream & 1 egg): 39.0: 10.3: 1.7: :
            as above, no egg: 27.3: 0.2: 1.1: :
            Flake, steamed: 30.3: 0.2: 0.0: 523.0: 123.0
            Chicken, breast, baked, lean: 28.4: 4.8: 0.0: 660.0: 157.0
            Beef, roast, topside baked, lean: 26.6: 4.9: 0.0: 634.0: 151.0
            Flake, raw: 26.2: tr: 0.0: 445.0: 105.0
            Flathead,steamed: 26.1: 1.2: 0.0: 487.0: 115.0
            Cheese, Coon, KRAFT: 26.0: 33.2: 0.1: 1664.0: 396.0
            Cheese, mozzarella: 26.0: 22.0: 0.1: 1273.0: 303.0
            Aldi (Courtway) Proscuitto: 25.7: 6.0: 0.8: 676.0: 155.0
            Cheese, cheddar: 25.4: 33.8: 0.1: 1706.0: 406.0
            Anchovy, can-oil, drained: 25.4: 8.9: 0.0: 762.0: 182.0
            Vegemite spread: 25.4: 0.0: 19.3: 798.0: 183.0
            Whey protein powder (per 50g serve): 25.0: 0.0: 0.0: :
            Pork, butterfly steak, raw, lean: 24.4: 1.0: 0.0: 452.0: 107.0
            Snapper, steamed: 24.2: 2.7: 0.0: 511.0: 121.0
            Lamb, shank, raw, lean: 23.9: 1.9: 0.0: 477.0: 113.0
            Prawn, King, cooked: 23.7: 0.9: 0.0: 436.0: 103.0
            Pork, leg, raw, lean: 23.5: 0.8: 0.0: 429.0: 101.0
            Beef, steak, rump, raw, lean: 23.4: 2.6: 0.0: 494.0: 117.0
            Whiting,raw: 23.3: 1.1: 0.0: 437.0: 103.0
            Whiting,steamed: 23.3: 1.1: 0.0: 437.0: 103.0
            Pork, medallion steak, raw, lean: 23.3: 2.2: 0.0: 478.0: 113.0
            Veal, kidney, raw: 23.2: 1.8: 0.0: 461.0: 109.0
            Veal, leg steak, raw, lean: 23.2: 1.8: 0.0: 461.0: 109.0
            Beef, steak, ribeye, raw, lean: 23.1: 4.4: 0.0: 556.0: 132.0
            Pork, chop, midloin, raw, lean: 23.1: 1.7: 0.0: 456.0: 108.0
            Peanut butter, crunchy, KRAFT: 23.1: 52.6: 17.6: 1647.0: 392.0
            Salmon,Smoked: 23.0: 4.6: 0.0: 561.0: 133.0
            Salmon,Smoked, Atlantic, tinned: 23.0: 14.0: 0.0: 3782.0: 900.0
            Lamb, leg, raw, lean: 22.8: 2.2: 0.0: 469.0: 111.0
            Pork, leg steak, raw, lean: 22.7: 1.3: 0.0: 434.0: 103.0
            Veal, shank, raw, lean: 22.7: 2.5: 0.0: 478.0: 113.0
            Chicken, breast, raw, lean: 22.6: 2.3: 0.0: 469.0: 111.0
            Lamb, chop, midloin, raw, lean: 22.6: 3.9: 0.0: 529.0: 126.0
            Veal, liver, raw: 22.6: 1.5: 0.0: 440.0: 104.0
            Beef, steak, skirt, raw, lean: 22.5: 2.4: 0.0: 471.0: 112.0
            Beef, silverside, raw, lean: 22.3: 2.2: 0.0: 461.0: 109.0
            Scallop, heated: 22.2: 1.5: 0.5: 441.0: 104.0
            Tuna, cooked in brine: 22.1: 2.2: 0.0: 454.0: 108.0
            Lobster,cooked: 22.0: 0.9: 0.0: 407.0: 96.0
            Mullet,steamed: 22.0: 5.0: 0.0: 559.0: 133.0
            Gemfish,steamed: 21.9: 15.4: 0.0: 942.0: 226.0
            Salami, Hungarian: 21.6: 37.4: 0.9: 1780.0: 431.0
            Beef, roast, topside raw, lean: 21.6: 3.2: 0.0: 484.0: 115.0
            Beef, steak, rib, raw, lean: 21.6: 3.8: 0.0: 508.0: 121.0
            Beef, steak, fillet, raw, lean: 21.5: 4.2: 0.0: 521.0: 124.0
            Beef, steak, sirloin, raw, lean: 21.4: 5.9: 0.0: 580.0: 138.0
            Veal, loin chop, raw, lean: 21.4: 0.4: 0.0: 379.0: 89.0
            Lamb, liver, raw: 21.4: 7.5: 2.3: 680.0: 163.0
            Bacon, middle, raw, lean: 21.3: 5.5: 0.4: 572.0: 136.0
            Beef, steak, blade, raw, lean: 21.2: 5.0: 0.0: 544.0: 129.0
            Flathead, raw: 21.1: 1.0: 0.0: 395.0: 93.0
            Beef, steak, round, raw, lean: 21.0: 3.7: 0.0: 494.0: 117.0
            Lamb, ribloin cut, raw, lean: 21.0: 6.5: 0.0: 598.0: 143.0
            Nature first LSA Mix: 20.8: 46.9: 4.7: 2186.4:
            Lamb, chop, neck, raw, lean: 20.7: 5.3: 0.0: 548.0: 131.0
            Prawn, King, raw: 20.5: 0.6: 0.0: 371.0: 87.0
            Beef, steak, chuck, raw, lean: 20.5: 2.9: 0.0: 456.0: 108.0
            Lamb, shoulder, raw, lean: 20.5: 3.5: 0.0: 478.0: 114.0
            Pork, fqtr chop, raw, lean: 20.4: 2.7: 0.0: 447.0: 106.0
            Snapper,raw: 20.3: 1.6: 0.0: 405.0: 96.0
            Lamb, chump chop, raw, lean: 20.3: 6.6: 0.0: 589.0: 141.0
            Mackerel Fillet in brine, tinned: 20.0: 8.0: 0.5: 634.0: 151.0
            Beef, liver, raw: 20.0: 8.6: 2.7: 704.0: 169.0
            Odille
            F 58 / 170cms / SW 131.5 kgs / Current 112.4/ GW 65
            following Primal Lifestyle and swimming my way to health

            My Primal Blog / Photo Blog / RedBubble shop / My Calendars / My Facebook

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            • #7
              Thanks all. I've got some Jarrow Brown Rice Protein that is 11g protein per Tablespoon (30g), with like 1g carb. So I could stomach getting around 30-40g that way a day.

              Other than that, I guess I have to start baking more chickens!

              I try to get as much fresh veg. as possible too, so that bulk doesn't always leave a lot of stomach room for heavy meat like steak (sorry), plus I simply prefer lamb and chicken to pork and beef.

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              • #8
                Originally posted by primalrob View Post
                having meat? pair it with more meat.
                Best advice ever
                "First say to yourself what you would be; and then do what you have to do" - Epictetus

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                • #9
                  I still find this hard. Protein is just so filling. I guess it is just a matter of persistence.

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                  • #10
                    Dr. Eades Protein Power book has a handy chart that gives different combinations of eggs, cheese and meats to reach different targets. You can find his books in the library.

                    Here is a very interesting online calculator: http://www.phlaunt.com/lowcarb/19058429.php

                    The author states that after a couple of weeks on a ketogenic diet protein needs drops as the body adjusts. He cites pretty extensive references.
                    Last edited by Adrianag; 01-12-2011, 02:29 AM.

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                    • #11
                      Instead of bacon, I have my breakfast eggs with a burger (or steak) for more protein. Also, I eat a lot of fish--it's less filling but high in protein, so I get a good punch of protein with a fish meal.

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                      • #12
                        When we were in college. my husband used to make "meat salad." He would cook up all kinds of meat, throw it in a big bowl, and toss. Meat salad.

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                        • #13
                          I get a decent little portion of protein from cheese and nuts. (No assumptions about everyone else's dairy intake, though.) Also throw eggs in with everything -- salad, veggies, on a pizza.

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                          • #14
                            Originally posted by livinlite View Post
                            Thanks all. I've got some Jarrow Brown Rice Protein that is 11g protein per Tablespoon (30g), with like 1g carb. So I could stomach getting around 30-40g that way a day.
                            Rice is not a complete protein, so you'll be missing a few essential aminos.

                            Originally posted by JenCat View Post
                            When we were in college. my husband used to make "meat salad." He would cook up all kinds of meat, throw it in a big bowl, and toss. Meat salad.
                            My dad used to make a seafood salad: mussels, shrimp, and squid dressed simply with olive oil, lemon, some cracked black pepper. Might have been some garlic in there, I don't remember.

                            Comment


                            • #15
                              Rice is not a complete protein, so you'll be missing a few essential aminos.

                              If I don't want to do whey, do you have another recommendation for protein powder? Pea protein better?

                              I only use the protein powder to supplement my protein intake a couple days a week, so I'm not too concerned about the amino profile, but I'm always interested in hearing a better way...just not a better whey...lolz.

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