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not sure im getting enough protein - HELP!

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  • not sure im getting enough protein - HELP!

    im not sure exactly how much protein im supposed to be getting each day. ive heard anywhere from .5 grams to 1.5grams of lean body weight. however i weigh 354lbs and i dont know how much my lean body weight is. ive done some calculators online that say its around 200lbs so if i go with that i should be getting anywhere from 100 to 300 grams of protein. as you can see that is a HUGE difference! i figured it up and yesterday i only ate about 80 grams of protein and half of that was at breakfast

    now my 2nd question is how in the heck do i eat 300 grams of protein a day??

    my goal is to lose fat and build muscle so i know i need to eat protein to keep from losing muscle, so should i make sure i eat as much protein as possible?

    would not getting enough protein hurt my weight loss?
    Primal Chaos
    37yo 6'5"
    6-19-2011 393lbs 60" waist
    current 338lbs 49" waist
    goal 240lbs 35" waist

  • #2
    it might be easier to eat your protein based on your goals, rather than your actual weight. aim for .7 - 1g protein for your lean body mass goal...so, maybe around 200 grams a day for now as a rough estimate. meat is your best friend here, but you can also hit those numbers with eggs and whey if you want. dairy and nuts are also a decent source of protein, but they come with a lot of calories and may not be the best choice if fat loss is what you're after.
    http://www.marksdailyapple.com/forum/thread60178.html

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    • #3
      If your 200lbs lean, its not so difficult. Space out your meals and supplement with high quality whey protein.
      If you can fit in 5-6 meals a day, about 30-40 grams per meal, you shouldn't have any problem. Dont worry about hitting 200 grams each day, its not always going to be possible. A good clean primal diet with high quality protein sources and you'll be fine.

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      • #4
        First of all, ignore the above post about 5-6 meals. That is CW nonsense.

        So, at what weight do you look head-turningly hot in swim trunks, like Mark? Take that number x .9 figuring about 10% bodyfat. This gives you your lean mass number. You should get 1 gr protein per pound of this number per day.

        This means that you may need to switch to leaner protein sources but it's not really all that hard to do. Just skip the bacon and have some more eggs for breakfast. Maybe bison instead of beef, flank steak instead of brisket.

        Trust me it works. I've made it to my goal weight doing this.

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        • #5
          +1 to Paleobird...The bacon will always be there for:-)
          Free your mind, and your Grok will follow!

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          • #6
            500g (about 1lb) of 90/10 ground beef (raw) is about 100g of protein and 50g of fat. I eat that plus a ribeye, chicken breast or pork loin split between 2 meals. Winds up being more than 200g of protein per day and I am still f'ing hungry.

            And listen to Paleobird, she has done it.
            People too weak to follow their own dreams will always try to discourage others.

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            • #7
              I weigh 170 pounds and am able to meet my meat needs with fish. Other Primal meats are WAY too expensive. So I have a can of mackerel (bones and all) at lunch, that equals 60 grams, and two servings of salmon for dinner, is about 40 grams depending on the chunks for a total of 100g of good omega 3-rich protein every day. I make my own grass-fed beef tallow and cut it with coconut oil and fry the salmon in about three tablespoons of that to help get enough fat. I never eat breakfast, fasting is my friend.
              Crohn's, doing SCD

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              • #8
                Protein intake requirements are also based on lean body mass as well. The 1g per pound of lean body mass is for people that are lifting and trying to add muscle mass. If you goal is just to maintain your current muscle mass and lose weight then I'd say it's safe to go down to more .7 to .8 grams per lb of lean body mass.
                http://www.facebook.com/daemonized

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                • #9
                  I'd say to try for at least 150g of protein a day. You can go for leaner cuts of meat and should be able to meet it. I know you are doing leptin reset, and so you get 50g with breakfast, so as long as you get as much protein for lunch and dinner as you do for breakfast you should be ok.

                  I also reached my goal weight, and having lean meats was part of what did it for me.
                  Karin

                  A joyful heart is good medicine

                  He is no fool who gives what he cannot keep to gain what he cannot lose. - Jim Elliot

                  Mmmmm. Real food is good.

                  My Journal: http://www.marksdailyapple.com/forum/thread29685.html

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                  • #10
                    Originally posted by Knifegill View Post
                    I weigh 170 pounds and am able to meet my meat needs with fish. Other Primal meats are WAY too expensive. So I have a can of mackerel (bones and all) at lunch, that equals 60 grams, and two servings of salmon for dinner, is about 40 grams depending on the chunks for a total of 100g of good omega 3-rich protein every day. I make my own grass-fed beef tallow and cut it with coconut oil and fry the salmon in about three tablespoons of that to help get enough fat. I never eat breakfast, fasting is my friend.
                    A lot of my diet is seafood as well. Although fasting may need to wait a while until Mike is farther along. I don't think it's for everybody all the time. I usually don't eat lunch. I find that Dr. Kruse's protocol of a high protein breakfast first thing in the morning was very helpful in getting my hunger signals re-regulated. If you are going to skip something, I would suggest lunch not breakfast.

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                    • #11
                      im trying to gain muscle mass as well as lose weight. i try to LHT twice a week. anymore then that is to much for me, i just dont have the energy

                      i was at a point on the leptin reset where i wasnt eating hardly anything, actually skipping lunch and dinner several days. i think it might have messed up my weight loss though as ive been stuck at the same weight now for about 4 weeks. im wondering if not getting enough protein may have been the cause since i would have only gotten ~50 grams a day

                      im going to make it a point to up my protein intake and see what happens, i just dont want to start gaining weight. so far today i am at about 120 grams but i am stuffed. likely have steak for dinner so i should be able to get 200 today at least. i really need to start eating seafood but im not a fan of fish except talipia and i dont know that its that great for you
                      Primal Chaos
                      37yo 6'5"
                      6-19-2011 393lbs 60" waist
                      current 338lbs 49" waist
                      goal 240lbs 35" waist

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                      • #12
                        Health Correlator: How much protein does one need to be in nitrogen balance?

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                        • #13
                          thanks for the link very helpful article
                          Primal Chaos
                          37yo 6'5"
                          6-19-2011 393lbs 60" waist
                          current 338lbs 49" waist
                          goal 240lbs 35" waist

                          Comment


                          • #14
                            According to the Massachusetts Institute of Technology and FAO the minimum intake required to maintain nitrogen balance is 80mg nitrogen per kg per day which is roughly .6g of a high quality source such as egg protein, but i'm pretty sure your US RDI is .8g per killogram per day to cover all population variances, so shoot for that.

                            With your body weight of 354lbs this equates to about 125grams of quality protein which one medium sized skinless chicken breast will provide you with. Add a couple of eggs or a can of tuna or some fish if you are unsure.

                            Not getting adequate protein is very bad for your health as the amino acids they are made up of are the building blocks of everything in our bodies, however if you are eating animal products it is extremely unlikely that you will be deficient in protein unless you're starving yourself!

                            Getting adequate protein is essential for your weight loss goals but as you can see from above this is not difficult at all to achieve. Most important thing is that youn stay away from grains, other refined carbs, sugar and dairy!

                            Last edited by kimmyv_84; 08-30-2011, 09:11 PM.

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                            • #15
                              ok well hopefully i wont jinx myself but since i started making sure i was getting more protein each day, ive been shooting for about 150-200mg/day, im down 3lbs. this is pretty significant for me since ive been stuck for so long.
                              Primal Chaos
                              37yo 6'5"
                              6-19-2011 393lbs 60" waist
                              current 338lbs 49" waist
                              goal 240lbs 35" waist

                              Comment

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