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  • Protein!



    So, I've just started using FitDay to track my carb/protein/fat intake. I didn't want to do it before because one of the best things about PB is that I don't have to count calories and I didn't want to replace it with counting something else, but I was curious where I stood as far as what I've been eating.


    Anyway, it turns out that I'm averaging like 75 grams of protein a day which seems like just not enough!


    My day looks like this, basically:

    Breakfast: eggs

    Lunch: Roast chicken with a vegetable or two

    Snack: almonds or fruit

    Dinner: Some kind of meat with a veg side


    So I'm wondering, any suggestions about what I can eat to ramp it up? I'm not picky.


  • #2
    1



    add in some meat for breakfast... eggs are good but not exactly protein-dense compared to something like sausage.


    if you want to make your own, I have 2 recipes you might like:

    sweet-ish: http://www.joyfulabode.com/2009/07/07/homemade-pork-breakfast-sausage/


    spicy: http://www.joyfulabode.com/2009/09/2...spicy-version/

    Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

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    • #3
      1



      also for your snack you could have something like cheese (if you do dairy) or another piece of meat or something...

      Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

      Comment


      • #4
        1



        You don't really need to ramp it up. You're good the way it is right now.

        Has anyone had a chance to read "Primal Body, Primal Mind" by Nora Teresa Gedgaudas. She has covered a very interesting piece of research in her book about the importance of protein. She claims that according to different research evidence, an average individual only needs 35-42 g of protein a day to maintain a healthy life style. Very active individuals should be consuming somewhere around 65-75 grams.

        This piece of research is also linked to longevity studies.

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        • #5
          1

          Bacon (I love your handle), read the following thread. From all that I've read, one doesn't need all that much protein unless you're working out intense.

          http://www.marksdailyapple.com/forum...Fat-vs-Protein

          Comment


          • #6
            1



            Average individuals are usually on a SAD diet.

            Average individuals rarely leave the couch.

            Average individuals rarely engage in any meaningful exercise.


            Although 75g of protein might be enough for you.


            We will need more info.


            LBM, age, sex, weight loss/gain goals, types of exercise.


            The answer for you right now is It Depends.

            Don't be a paleotard...

            http://www.bodyrecomposition.com/nut...oxidation.html

            http://www.bodyrecomposition.com/nut...torage-qa.html

            http://www.bodyrecomposition.com/fat...rn-fat-qa.html

            http://www.bodyrecomposition.com/nut...-you-need.html

            Comment


            • #7
              1



              More eggs, bigger meat portions.


              Cheese and whole milk... *ducks behind wall*

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              • #8
                1



                I'm interested in hearing people's opinions on this; coming to PB with a 'typical' gym-rat mindset, and after previously consuming hundreds of ús worth of protein shakes, my intake is considerably lower now than it used to be. I probably average 100g a day, sometimes only 60-70g. My calorie intake sits somewhere around 1300-1700 calories (I'm only 5'4). I find that if I eat more than this I do tend to put on weight, although I worry that it's not enough sometimes...


                (Sorry to hijack thread!)

                Comment


                • #9
                  1



                  dfast, I'm a gym rat like you. I am five feet zero inches, weigh around 102, have 17% body fat, and my goal is to get one gram of protein per pound of body weight each day. I try not to let myself go over 110 grams of protein and it's usually right at 100 on the days I track (which is about 50% of the time).


                  But, I work out hard every day of the week most weeks, and rest 2, sometimes 3, days each week. I am trying to replace my last two pounds of adipose tissue with lean, hard, muscle.

                  Comment


                  • #10
                    1



                    @JamieBelle


                    At 1g how are your energy levels? Are you getting stonger? Have there been days where you missed that level of protein? Could you feel the difference?

                    Are you ever hungry?

                    Don't be a paleotard...

                    http://www.bodyrecomposition.com/nut...oxidation.html

                    http://www.bodyrecomposition.com/nut...torage-qa.html

                    http://www.bodyrecomposition.com/fat...rn-fat-qa.html

                    http://www.bodyrecomposition.com/nut...-you-need.html

                    Comment


                    • #11
                      1



                      Yes I am getting stronger. I can see it, feel it, and I've lost two percentage points in my body fat since I started the primal diet and started really focusing on strength training. I was at 19% when I started, and now I'm at 17%.


                      There have been days when I have missed the protein but I try not to. If I'm feeling "low" on protein, I will toss back a scoop of whey at night before bed to make up for it. But no, I do not feel the difference from day to day because in general I feel my protein intake is good.


                      I don't even necessarily feel "weak" on IF days, just hungry.


                      I am not as hungry as I was when I was on a low-fat, high-carb diet and still trying to build muscle (how clueless was I??). I was hungry literally all the time then. Now I will get hungry maybe 3-5 hours after a meal, depending on the size and consistency of the meal, but it's not like this awful devastating hunger like I used to have.


                      Also, I seem to have stronger episodes of hunger around "that time of the month" if you know what I mean. At least, it seems that way. I don't necessarily have cravings, I just notice I get hungry sooner after a meal during that week.

                      Comment


                      • #12
                        1



                        Wow! Awesome. Thanks for the response.

                        Don't be a paleotard...

                        http://www.bodyrecomposition.com/nut...oxidation.html

                        http://www.bodyrecomposition.com/nut...torage-qa.html

                        http://www.bodyrecomposition.com/fat...rn-fat-qa.html

                        http://www.bodyrecomposition.com/nut...-you-need.html

                        Comment


                        • #13
                          1



                          i'm 5'4 115lb and eat 85-100g protein daily. i usually don't go over 100g because i start to feel nauseated. my fat intake is anywhere from 50g-100g daily and overall caloric intake has been as low as 800cals and as high as 2000cals.


                          i'm definitely not a huge meal person at all, i usually have a shake or greek yogurt and nuts for breakfast, lunch is a BAS, a snack of HB eggs or jerky and then a moderate sized dinner. i get a stomach ache if i eat a large volume or food at one time so that's why i split it up...not because of some CW idea. i love that you can tailor PB to suit your needs around it's basic principles.

                          Comment


                          • #14
                            1



                            Misa, what would you guestimate your fat percentage is?

                            On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                            • #15
                              1



                              @maba: thanks for the direction to that thread!


                              @chima_p: I am 27, female, 157 lbs. I'd like to lose 10 lbs, but I'm really more focused on toning up and building muscle. I do a couple days of excercise a week at this point, as I'm trying to ease into it after not having done much in a while. I'm doing some lifting, pushups, crunches and burpees, things I can do at home.

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