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How can I get enough protein?

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  • How can I get enough protein?

    I started plugging my daily intake into an app, and was shocked to find that I'm far under my daily protein target of 150-160 by 50-60 grams.

    Here is an average day...

    Breakfast - 2 eggs, cottage cheese
    Snack - fruit & nut mix
    Lunch - 1 can tuna OR 1 piece fish, beef, pork or chicken, salad w/ bacon bits, veggies
    Snack - Piece of fruit
    Dinner - 1 piece of fish, beef, pork or chicken, veggies x 2
    Desert - 1 piece of fruit OR fruit & nut mix

    I am pretty comfortable with that diet, but am trying to get 150-160 grams of protein without radically altering my diet or spending a huge amount of money. Any suggestions?

  • #2
    Eat more of the things that have protein and less of the ones that don't.

    alternatively: don't worry about it so much, you don't really have to eat 1g per lb of bodyweight (which is what I'm assuming this is all about) keep up your strength workouts and you'll be just fine. You say you're comfortable eating the way you do, so just keep at it, be conscientious in your training (ie: train hard) and it will all sort itself out. If you were chronically under-eating protein (you're not) then I'd say to up it.
    I used to seriously post here, now I prefer to troll.

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    • #3
      Okay, thanks...yeah, I was trying to get up to that ratio...

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      • #4
        I drink a whey protein shake sometimes, but like iniQuity says, I don't get too wrapped up in it. I try to drink one on the days I work out or for breakfast if I don't have time for a meal.
        If I just said LOL, I lied. Do or do not. There is no try.

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        • #5
          Originally posted by iniQuity View Post
          alternatively: don't worry about it so much, you don't really have to eat 1g per lb of bodyweight (which is what I'm assuming this is all about) keep up your strength workouts and you'll be just fine.
          exactly! your diet sounds like it has protein, real animal protein, at each meal. i wouldn't get to anal about this. you could always eat more meat, but... you don't have to, despite what bodybuilding mags say.

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          • #6
            eat more meat. and don't get wrapped up in macros too much. just base each meal off of meat and veggies and fat. and from what you listed, i'd say take it easy on the fruit and the nuts. those things should be a once in a while or at very most once daily part of your diet.

            in terms of counting the protein and achieving the 1g per lb of bodyweight, this is a good rule to shoot for if your goal is to gain mass. that being said... what is your goal?

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            • #7
              I'm trying to gain lean muscle and lose body fat.

              I started around 215 in January and am under 200 now.

              I'm also trying to train for endurance. I want to be able to run about 5 miles without stopping.

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              • #8
                Originally posted by BlkSabbath74 View Post
                I started plugging my daily intake into an app, and was shocked to find that I'm far under my daily protein target of 150-160 by 50-60 grams.

                Here is an average day...

                Breakfast - 2 eggs, cottage cheese
                Snack - fruit & nut mix
                Lunch - 1 can tuna OR 1 piece fish, beef, pork or chicken, salad w/ bacon bits, veggies
                Snack - Piece of fruit
                Dinner - 1 piece of fish, beef, pork or chicken, veggies x 2
                Desert - 1 piece of fruit OR fruit & nut mix

                I am pretty comfortable with that diet, but am trying to get 150-160 grams of protein without radically altering my diet or spending a huge amount of money. Any suggestions?
                To many of these meals, an egg (fried or boiled) could be easily added. Lunch and diner could include a LARGER piece of fish or two cans of tuna. I'm not sure your physical size but I am a small female and consume 2-3 cans of tuna in one meal, or 2 cans and an egg. Eggs are cheap and awesome...
                Check out my new webpage: The Carnivore Runner
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                • #9
                  your goals are solid, but kind of not compatible. it is quite posible to gain muscle and lose bodyfat at the same time. but it's difficult to do them at the same time well. i know that this comment is going to ignite a firestorm. but that is a fact. and i'm not talking about losing a few lbs of fat and gaining a few lbs of muscle. i mean, legitimate mass gains require a caloric surplus. you can't make something from nothing. and in that surplus, you'll have a difficult time losing fat no matter how "paleo" you eat. on top of that, training for endurance, especially 5 miles and up, is going to burn those excess calories off like you wouldn't believe. most people who are trying to gain mass, limit cardio drastically or even eliminate it for a short time.

                  for starters, i think once you nail your diet down, you'll see positive changes in your body. get on a good program like starting strength, or a solid bodyweight-based program, or even a bodybuilding style plan. but something where progress is measureable. then stick to it. add in some HIT stuff like sprints. and be consistent

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                  • #10
                    I am 5'8" and around 198, give or take. My ideal body weight is somewhere between 165-185 lbs. I'd tend towards heavier because I have a broad build and want to add lean muscle mass as well.

                    I am not hung up on the weight, I just want to be healthier, but it is one of the easier indicators to track.

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                    • #11
                      like i said in my last post, nail down your diet and find a good consistent and trackable weight training program. you'll see results in no time.

                      how long have you been paleo/primal? and what kind of results have you achieved so far?

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                      • #12
                        I consider a can of tuna a snack, not a meal! Try replacing nuts with homemade beef jerky or other kinds of canned fish. I like to snack on sardines in water or smoked oysters (got the suggestion from this site). I don't know how much the canned seafood will help your protein intake, since honestly I don't worry about it, but the beef jerky definitely would!

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                        • #13
                          If you want more protein just eat more meat. You have to get over any lingering notions about proper portion size and just go for it. I eat 1/2lb of meat with my eggs for breakfast. Okay, well the last couple of days it's been 1/3, but next package of ground buffalo I open will be divided in halves, not thirds.
                          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                          • #14
                            Originally posted by not on the rug View Post
                            your goals are solid, but kind of not compatible. it is quite posible to gain muscle and lose bodyfat at the same time. but it's difficult to do them at the same time well. i know that this comment is going to ignite a firestorm. but that is a fact. and i'm not talking about losing a few lbs of fat and gaining a few lbs of muscle. i mean, legitimate mass gains require a caloric surplus. you can't make something from nothing. and in that surplus, you'll have a difficult time losing fat no matter how "paleo" you eat. on top of that, training for endurance, especially 5 miles and up, is going to burn those excess calories off like you wouldn't believe. most people who are trying to gain mass, limit cardio drastically or even eliminate it for a short time.

                            for starters, i think once you nail your diet down, you'll see positive changes in your body. get on a good program like starting strength, or a solid bodyweight-based program, or even a bodybuilding style plan. but something where progress is measureable. then stick to it. add in some HIT stuff like sprints. and be consistent
                            Thanks for the info.

                            Yeah, that makes sense. I guess I will go ahead and work on the running and shedding excess body fat and then work on putting on lean muscle down the road.

                            I am definately seeing positive changes from a primal diet, to include deep, restful sleep (I've been an insomniac since I was a teen), consistant energy levels, and slow but steady weight loss, and that is enough to keep me going.

                            As far as exercise, I usually do a Spin class once a week (and make sure I sprint out the end of it), walk or hike everyday, and do a light muscle-building workout most mornings (30 mins, mostly floor & dumbells).

                            I am looking at getting back to running every day, which I was doing last summer, and adding a heavier workout (P90X?) on Saturday and a core workout on sunday at the Y.

                            For most of the fall & winter I was waking up at 4:30am 3 days a week to do circuit training or spin at the Y, but after going primal, found I was getting better physical & mental results from just getting 8 hours of sleep instead of 5 and a half.

                            Really, I just want to be healthy, look & feel good, and have the energy to have fun, but my goals include being able to run 5 miles (barbarian challenge is coming up in the summer) and eventually adding lean muscle.

                            I generally prefer exercises that work combinations of muscle groups as opposed to isolated exercises.

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                            • #15
                              it sounds like you are well on your way. if you have access to a gym (it sounds like you do), learn how to squat, deadlift, bench press, etc. put together a solid weight-training plan. that, combined with your spin class and your daily walking/hiking should give you what you're looking for.

                              if your goal is to run the barbarian challenge, then you are gong to need to train a little for that. so focus on that for now, hit the weights a few times per week, and then once that is over, shift your workouts a bit. good luck

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