hi guys i always seem to stuggle getting enough protien into my day every day im below on the protien.. and then if i do get enough protein its too many calories for the day.. there doesnt seem to be anyway of getting enough wwithout having extra fat and cals at the end of the day..

I eat all kinds of protien chicken, tuna, lamb, beef, tofu, eggs,pork..

But to get enouigh it means having huge serves.. there just doesnt seem to be a balance to it all. I remove all fat and i cook it on a george to remove any extra and i buy very lean /expensive cuts so i dont know how i keep going so wrong..

any suggestions?

A couple of questions -

What is your goal for protein in g per day? You may just be targeting an unreasonable amount, given your calorie goals.

Are you including protein at every meal/snack? Breakfast is a great place for some protein, or having some lunchmeat rollups for a snack...all of these will help you reach your protein targets.

Protein does have calories, obviously, so you can't eat an unlimited amount without going over on your calories as well, but egg whites are basically pure protein, so they'd be your best protein-for-calories bet. Chicken breast and lean cuts of pork are good too.

How do you feel about cottage cheese? It's a good breakfast food and has a lot of protein without being too high in fat or calories. If you're really having a tough time maybe you could throw some whey protein into a fruit smoothie. It'll be extra calories but that literally is pure protein.

Out of curiosity why do you think you need a specific g amount of protein? How are your daily ratios? (ex: 40% carbs : 35% protein : 25% fat)

i use calorie king and according to them i need 113 grams of protein a day i am on a 1730 cals with them . is that too high? im not sure .. i have to admit breakfast im not so keen on and just have a shake for breakfast .. my whole life i ahev always felt sick in the morning ,, i dont know why but even when i was a little kids it has always been the same.. and i feel really sick like im going to throw up.. morning sickness without being pregnant when i was preganant moring sickness was an all day thing.. all night too lol..

there however is protein in the milk so and the milo so i get about 27 grams at breakfast each day and 444 calories for breakfast i take a multi vitamin and i put benefiber in the shake this is how i get enough calcium and iron a day .. my familt gets bad osteo so im not gonna change my breakfast choice ..thew doctor says i should get 1300 mg of calcium each day ( i already have a degenerated spine at 27.).

i dont eat lunch meats or any other kind of processed food apart from bread and that is whole wheat and preservative free. My little girl is allergic to food additives and preservatives so the stuff doesnt enter my house. everything eaten in this house has to be cooked by me except the bread .. and cheese lol we also have some plain biscuis that are ok for her.. but the kids dont eat the plain ones so they just sit in the cupboard.. Unfortunatly chocolate is fine and is always in the house calling for me lol ..


ok enough about my silly kitchen my gaols are 1730 calories broken down by calorie king in to
58 grams of fat
113 grams of protein
238 grams of carbs
20g of fibre
1000 g of calicuim ( but i aim for 1300)

Can you see anything that needs changing?

Here is breakdown from the last 3 months on calorie king websit. i know the zinc and iron are wrong becuase they dont include the iron and vegatables from half the food i know has it .. when im unsure i post my days on fitday and they tell me the true iron and zinc in my diet and its always fine and so too are all my other vitaimn etc.. Calorie king is not as good as fit day in that respect but i still prefer calorie king lol.







Daily Averages
food calories:1,786cals
exercise minutes:22mins
exercise
calories:195
calsnet calories:1,592
calsfat:64g
saturated fat:29g
carbohydrate:193g
sugar:79g
protein:95g
fibre:14g
sodium:2,203mg
potassium:1,948mg
calcium:1,087mg
iron:4.7mg
zinc:2.0mg
cholesterol:157.6mg
effective carbohyrate:126g
water:10cups

so where can you guys see improvements to be made???

You know--I think you're doing just fine! I don't see why you would need exactly 113 grams of protein. Anything near 100 should be plenty as a goal, even if you are working out a lot. Your balance of nutrients looks good to me--although I'd aim for 40% carbs, 30% protein, 30% fats.

Are you losing steadily at 1730 cals? It seems high to me, but I'm older than you are and am at a lower weight now.

I wouldn't worry too much as long as you are dropping in a steady way.

Jay

I'm by no means an expert especially in making recs for grams because I think it's about finding what works for you... low fat/ ff cottage cheese, yogurt and stuff like laughing cow cheese wedges are all great options if you can handle dairy and want even more protein.

im losing fine here is the grapg for that .. i weigh everyday so its goes up and down alot and i wne toff programma once too as you can see lol .. the other spike is when i got sick and had a period from **** and ended up sooo bloated ..

Most Americans eat way too much protein anyway, but since you have concerns about osteoporosis I would discuss your protein intake with your doctor. He may want you to lower it. Excess protein consumption can cause calcium to leach out of your bones (your body uses calcium to process the protein.)

That being said, from what I understand 10-15% of your calories from protein is plenty and you don't need that much more if you are exercising.

Ugh. You do the same thing I do and I can't seem to make myself stop. So many people say to only weigh yourself once a week at the same time of day and I'm on the scale every time I go to the gym. So yeah, I'm obviously being a hypocrite and this is unrelated but if you can, try and weigh yourself like that so you don't experience those kinds of fluctuations. It might help your sanity a little...haha.

If you're losing weight I wouldn't worry about the protein. 100g is a good amount. I saw you mentioned having shakes in the morning...maybe you should consider a scoop of whey protein added in if you want to try and get a little bit extra and can work it into your calories. Protein is good because it helps you feel full and prevents sugar cravings by regulating your blood sugar, but if you're losing steadily and feel satisfied you're probably fine. If you start to feel hungry after certain meals maybe consider adding a little protein to them. What about soy?

And I stand by the cottage cheese...lol. It definitely gives you a lot of bang for your buck

the graph aboveis fortnightly my daily one sways alot more then that but i enjoy the waves.. in it lol i dont have a probelm with the way it goes up and down and im very happy with my weight loss i was just concerned about the protein.. the 3 month averages said i work out 22 minutes but that is becuase i was off programme for a month almost. i actaully work out 30-45 minutes ans sometimes more lately everyday has been 45minutes cardio workout everyday plus a 40 minute weights workout once a week ..
the above is also in kilos.. im in australia so you have to time all th amounts by 2.2 to make pounds anywa im off to do my workout.. i will stop obsessing about the protein i suppose .. but i just hope i get enough

I totally agree with zenor. People generally eat way more protein then their body actually needs. Have you ever heard of someone suffering from protein defiency? I did a higher protein diet about 7 year ago (LA weight loss) and the large amount of protein led to stress on my gallbladder which caused gallstones and required surgery. I usually get about 70g of protein a day on 1800 calories.

Yeah, 113 g of protein sounds high to me unless you're doing a lot of very strenuous, high-intensity workouts.

I average about 60g of protein per day - sometimes more and sometimes less. That seems to be what keeps me feeling full, even on days that I'm working out hard and lifting.

.

I aim for 110g of protein, and <2,000 Cal/day, and I am a big guy who is lifting heavy weights in the gym. The general guideline for bodybuilders is 1g protein/2.2 lb. of bodyweight to build muscle, and I take that to refer to my goal weight rather than my current weight. Even 100g of protein would translate to 0.4# of muscle, and nobody needs to add or replace that much muscle in one day.

I don't think my wife (5'6", 130#) gets 30g protein per day, and she has done a pretty good job getting stronger in the gym.

So, I don't think you should force yourself to eat that much protein, although it isn't going to hurt. I know some people say that they feel alot stronger on a high protein diet.