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TOPIC: Lean protein ideas

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December 10, 2011 2:32 PM
Hi there,

I am working out with a fantastic trainer, and she has set some nutritional guidelines for me. On the days I lift weights she wants me at 1900 calories with 160-170g of that being protein, 190-200g carbohydrate, 50-55g fat. On cardio days 1500 calories with 150g protein, 110-120g carbohydrate, 50g fat. She also wants me eating 5-6 times a day.

I thought I ate pretty healthily until I started trying to adhere to this...ack! I do the paleo thing, but it seems I eat too much fat! (avocado, flax oil in my salad, coconut, etc.) I'm not getting nearly enough protein. Anyone have any ideas for how to add in more lean protein? What do I have to do, gnaw on boneless skinless chicken breasts all day?
December 10, 2011 2:35 PM
bigger portions of;




cottage cheese

protein powder

greek yogurt etc

also meal frequency is irrelevant in terms of body composition, calories and macros matter, not how many times you eat a day
December 10, 2011 2:41 PM
Beans - good source for fiber also if you are sick of meat
Chew on beef/turkey jerky for snack .. my fav.

I could not get enough protein on my diet and I also have limited carb so I add protein powder to my diet.
Edited by firedragon064 On December 10, 2011 2:42 PM
December 10, 2011 2:50 PM
Acg67 naiIed it, thread over
Edited by Lift_hard_eat_big On December 10, 2011 2:51 PM
December 10, 2011 2:56 PM
There are protein powders you can use, both whey and soy. Low calorie compared to getting the same from meat/vegetables, and pretty healthy. I can't stand the taste of either of them though.
December 10, 2011 2:58 PM
Eggs (egg whites)
December 10, 2011 3:05 PM
eat protein dense foods every time you eat.

These include chicken, fish, lean beef, lean pork, eggs, some dairy sources. Look for high protein to fat or carb ratios in these foods and work them into every meal. They are your primary source of protein. It will aid significantly in muscle recovery and lean tissue retention.

Meal frequency is debated heavily on the threads. Your best gauge will be what volume of food are you comfortable eating per meal and how many of those does it take to hit your goals. Once you get that figured out, that helps you figure out where to get your protein from. It is a simple economics of nutrients/calories question at that point.

If you can only eat 2 1/2 cups of food per meal 5 times a day and say my protein will come primarily from spinach and peanut butter, then you will never get there.
December 8, 2013 8:56 PM
so you basically need about 30-35g protein EVERY meal if you eat five x day…if you eat red meat and fish, those are "healthy fat" proteins….and you can get some of your dietary fat there, or lean proteins like 99% lean ground turkey, egg whites, chicken, white fish, caned albacore tuna……most people overeat fat and carbs and way under eat protein to build and maintain lean …you can add quinoa, oatmeal, beans and legumes mixed with the protein as well as meet your carb macros….30g protein is about 4.5 oz lean protein like ground turkey, 96% lean ground beef or top sirloin, 5-6 egg whites, 4 oz canned tuna…..yes, you need to eat a lot, i do supplement with a lactose free whey which si about 25g protein per serving, but i try to eat real food for the bulk of my calories…it's helped me put on 12-13 lbs of lean mass in about 3.5 years……it's definitely a lifestyle. Good luck!
December 8, 2013 9:20 PM
What is your "fantastic trainer" s background for giving you nutritional advice?

And why do do have to eat 5-6 times a day?

Sounds dumb.
Edited by Wetcoaster On December 8, 2013 9:22 PM
December 8, 2013 9:24 PM

What is your "fantastic trainer" s background for giving you nutritional advice?

And what is lean protein?

And why do do have to eat 5-6 times a day?

Sounds dumb.
Edited by Wetcoaster On December 8, 2013 9:25 PM

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