Anonymous wrote:Did anyone find that increasing protein intake each day made them poop less?

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP here. I'm 5'4, weigh 124 pounds and have 25% body fat. I was given these macros- 200 g carbs, 50g fat, 130g protein and a total of 1780 calories.

I usually eat:

Breakfast- cooked oatmeal with 2% milk, some berries thrown in there
Morning snack- banana
Lunch- turkey chili or turkey sandwich or I make an egg sandwich (1 whole egg plus .5 cup egg whites, a slice of cheese and maybe some sliced avocados)
Afternoon snack- trail mix or cup of kefir
Dinner- salmon or chicken with a veggie and some rice or pasta

I exercise 5-6 days per week. I follow the Hardcore peloton strength training calendar, in addition to 2-3 days of running. I am currently training for a half marathon.

Do you really need the snacks? If you eat a balanced meal at breakfast and lunch then I don't see a need for it. If you do need it then maybe choose something other than trail mix which is usually high in sugar and often highly processed. In general though, I would decrease your carb intake. It seems a little high. I'm not saying NO-carbs, just reduce.

Did you even read OP? She is not interested in losing overall weight. Why would you suggest she not eat when she wants to eat?

New poster and the issue is that if she eats that, there is NO WAY to get that much protein. She simply won’t be able to eat it.
I honestly think 130 grams of protein is too high. I’ve hit it for a couple of days but it’s just not sustainable for me. My theory is one protein drink/bar is fine per day to up my protein numbers, but the rest needs to be real food. I do like barebells Cookies and Cream bars. (Not a huge fan of bars either but better than shakes). You could also do a homemade smoothie and add protein powder that way.

No way? Gimme a break. 130 grams of protein isn't even that much.

I know she said she doesnt like the taste of protein shakes, but suggesting that there is no way is just silly.

1 gram per lb of body weight is totally do-able. In fact, if you want to really build muscle, you should go with 1.25 - 1.5 gram per lb of body weight.

And it's not terribly hard.

One high protein yogurt for breakfast and a hard boiled egg = approx 25 grams
protein bar for snack = 20 grams
turkey sandwich = 25 grams
muscle milk protein shake = 50 grams (that's powdered w/ 2 scoops. pre-packaged may be 30)
chicken breast for dinner = 40 grams

Of course, you mix in vegetables throughout the day as well.

Right there, you're between 140-160 grams and its a good day of eating.

If she wants to build muscle, that's what you have to do.

I'll warn though: don't worry about the number on the scale. your body comp may improve; you'll likely look better. BUT you will def weight more.

So if that number is important to you, you should be careful about trying to build muscle

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP here. I'm 5'4, weigh 124 pounds and have 25% body fat. I was given these macros- 200 g carbs, 50g fat, 130g protein and a total of 1780 calories.

I usually eat:

Breakfast- cooked oatmeal with 2% milk, some berries thrown in there
Morning snack- banana
Lunch- turkey chili or turkey sandwich or I make an egg sandwich (1 whole egg plus .5 cup egg whites, a slice of cheese and maybe some sliced avocados)
Afternoon snack- trail mix or cup of kefir
Dinner- salmon or chicken with a veggie and some rice or pasta

I exercise 5-6 days per week. I follow the Hardcore peloton strength training calendar, in addition to 2-3 days of running. I am currently training for a half marathon.

Do you really need the snacks? If you eat a balanced meal at breakfast and lunch then I don't see a need for it. If you do need it then maybe choose something other than trail mix which is usually high in sugar and often highly processed. In general though, I would decrease your carb intake. It seems a little high. I'm not saying NO-carbs, just reduce.

Did you even read OP? She is not interested in losing overall weight. Why would you suggest she not eat when she wants to eat?

New poster and the issue is that if she eats that, there is NO WAY to get that much protein. She simply won’t be able to eat it.
I honestly think 130 grams of protein is too high. I’ve hit it for a couple of days but it’s just not sustainable for me. My theory is one protein drink/bar is fine per day to up my protein numbers, but the rest needs to be real food. I do like barebells Cookies and Cream bars. (Not a huge fan of bars either but better than shakes). You could also do a homemade smoothie and add protein powder that way.

No way? Gimme a break. 130 grams of protein isn't even that much.

I know she said she doesnt like the taste of protein shakes, but suggesting that there is no way is just silly.

1 gram per lb of body weight is totally do-able. In fact, if you want to really build muscle, you should go with 1.25 - 1.5 gram per lb of body weight.

And it's not terribly hard.

One high protein yogurt for breakfast and a hard boiled egg = approx 25 grams
protein bar for snack = 20 grams
turkey sandwich = 25 grams
muscle milk protein shake = 50 grams (that's powdered w/ 2 scoops. pre-packaged may be 30)
chicken breast for dinner = 40 grams

Of course, you mix in vegetables throughout the day as well.

Right there, you're between 140-160 grams and its a good day of eating.

If she wants to build muscle, that's what you have to do.

I'll warn though: don't worry about the number on the scale. your body comp may improve; you'll likely look better. BUT you will def weight more.

So if that number is important to you, you should be careful about trying to build muscle

Ok, but she made a whole thread about not liking protein shakes and the taste of whey protein. So cross off the milk protein shake thing and the protein bar. and a typical turkey sandwich probably doesn’t have 25 G protein, so subtract 70-80 grams off and make them up somehow

I would challenge you that a turkey sandwich does not have 25 gram of protein. 4 slices of turkey will have between 20-30 grams

And she has already said that she can drink Fairlife protein shakes, so that's 30 grams. Have a pouch of tuna and that's 17-20 grams. But even if we totally cut out of the protein shakes (instead of replacing the whey with Fairlife), adding the tuna as a snack gets her to around 130.

Like I said, this isn't hard. You have to be comfortable eating the same foods each day and sometimes it gets a bit boring, but its not hard.

Not
Op,
But gross to eating a pack of tuna for a snack. I’d rather have an apple. And if I make a Turkey sandwich it has 2 slices of Turkey, not 4. That would be a lot for me. I suppose if you enjoy eating high protein foods a lot it is easier, but lots of people don’t really want to eat packs of tuna, chicken breasts, protein bars, cottage cheese, etc all day. It replaces a lot of other good foods I would rather eat. So I guess it depends how badly you want to gain excess muscle mass

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP here. I'm 5'4, weigh 124 pounds and have 25% body fat. I was given these macros- 200 g carbs, 50g fat, 130g protein and a total of 1780 calories.

I usually eat:

Breakfast- cooked oatmeal with 2% milk, some berries thrown in there
Morning snack- banana
Lunch- turkey chili or turkey sandwich or I make an egg sandwich (1 whole egg plus .5 cup egg whites, a slice of cheese and maybe some sliced avocados)
Afternoon snack- trail mix or cup of kefir
Dinner- salmon or chicken with a veggie and some rice or pasta

I exercise 5-6 days per week. I follow the Hardcore peloton strength training calendar, in addition to 2-3 days of running. I am currently training for a half marathon.

Do you really need the snacks? If you eat a balanced meal at breakfast and lunch then I don't see a need for it. If you do need it then maybe choose something other than trail mix which is usually high in sugar and often highly processed. In general though, I would decrease your carb intake. It seems a little high. I'm not saying NO-carbs, just reduce.

Did you even read OP? She is not interested in losing overall weight. Why would you suggest she not eat when she wants to eat?

New poster and the issue is that if she eats that, there is NO WAY to get that much protein. She simply won’t be able to eat it.
I honestly think 130 grams of protein is too high. I’ve hit it for a couple of days but it’s just not sustainable for me. My theory is one protein drink/bar is fine per day to up my protein numbers, but the rest needs to be real food. I do like barebells Cookies and Cream bars. (Not a huge fan of bars either but better than shakes). You could also do a homemade smoothie and add protein powder that way.

No way? Gimme a break. 130 grams of protein isn't even that much.

I know she said she doesnt like the taste of protein shakes, but suggesting that there is no way is just silly.

1 gram per lb of body weight is totally do-able. In fact, if you want to really build muscle, you should go with 1.25 - 1.5 gram per lb of body weight.

And it's not terribly hard.

One high protein yogurt for breakfast and a hard boiled egg = approx 25 grams
protein bar for snack = 20 grams
turkey sandwich = 25 grams
muscle milk protein shake = 50 grams (that's powdered w/ 2 scoops. pre-packaged may be 30)
chicken breast for dinner = 40 grams

Of course, you mix in vegetables throughout the day as well.

Right there, you're between 140-160 grams and its a good day of eating.

If she wants to build muscle, that's what you have to do.

I'll warn though: don't worry about the number on the scale. your body comp may improve; you'll likely look better. BUT you will def weight more.

So if that number is important to you, you should be careful about trying to build muscle

Ok, but she made a whole thread about not liking protein shakes and the taste of whey protein. So cross off the milk protein shake thing and the protein bar. and a typical turkey sandwich probably doesn’t have 25 G protein, so subtract 70-80 grams off and make them up somehow

I would challenge you that a turkey sandwich does not have 25 gram of protein. 4 slices of turkey will have between 20-30 grams

And she has already said that she can drink Fairlife protein shakes, so that's 30 grams. Have a pouch of tuna and that's 17-20 grams. But even if we totally cut out of the protein shakes (instead of replacing the whey with Fairlife), adding the tuna as a snack gets her to around 130.

Like I said, this isn't hard. You have to be comfortable eating the same foods each day and sometimes it getting a bit boring, but its not hard.

Anonymous wrote:

Anonymous wrote:OP here. I'm 5'4, weigh 124 pounds and have 25% body fat. I was given these macros- 200 g carbs, 50g fat, 130g protein and a total of 1780 calories.

I usually eat:

Breakfast- cooked oatmeal with 2% milk, some berries thrown in there
Morning snack- banana
Lunch- turkey chili or turkey sandwich or I make an egg sandwich (1 whole egg plus .5 cup egg whites, a slice of cheese and maybe some sliced avocados)
Afternoon snack- trail mix or cup of kefir
Dinner- salmon or chicken with a veggie and some rice or pasta

I exercise 5-6 days per week. I follow the Hardcore peloton strength training calendar, in addition to 2-3 days of running. I am currently training for a half marathon.

Do you really need the snacks? If you eat a balanced meal at breakfast and lunch then I don't see a need for it. If you do need it then maybe choose something other than trail mix which is usually high in sugar and often highly processed. In general though, I would decrease your carb intake. It seems a little high. I'm not saying NO-carbs, just reduce.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP here, thank you. The number on the scale doesn’t matter to me. In fact, I weigh myself maybe 4 times a year.

Im going to replace my kefir with higher protein yogurt. Also I tried the Fairlife protein shake and it was pretty good. So I’ve incorporated that now too.

Yeah, Fairlife is pretty good

I just can't drink it right after a work-out, bc its pretty milky. But later in the day, it is a pretty good snack

But it is fuller with crap ingredients like fake sugar

Anonymous wrote:OP here. I'm 5'4, weigh 124 pounds and have 25% body fat. I was given these macros- 200 g carbs, 50g fat, 130g protein and a total of 1780 calories.

I usually eat:

Breakfast- cooked oatmeal with 2% milk, some berries thrown in there Use fairlife milk and add jones chicken sausage (3 links =10g protein) 20-30g min [b]
Morning snack- banana [b]add hard boiled eggs or turkey/nut butter or egg bites (some egg whites some eggs plus veggies) 10-15g min
Lunch- turkey chili or turkey sandwich or I make an egg sandwich (1 whole egg plus .5 cup egg whites, a slice of cheese and maybe some sliced avocados)- this should be a meal high in protein so turkey, chicken, bison. i follow a fantastic account on IG and she does meal prep with REAL food and it is actually tasty. her account is lesssgitfit. 30-50g [/b]
Afternoon snack- trail mix or cup of kefir yogurt or kefit parfait. serving of greek yogurt is 12-15g protein.
Dinner- salmon or chicken with a veggie and some rice or pasta serving of this type of dinner should provide 30-50g

low total = 100 and high total =160g
I exercise 5-6 days per week. I follow the Hardcore peloton strength training calendar, in addition to 2-3 days of running. I am currently training for a half marathon.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP here. I'm 5'4, weigh 124 pounds and have 25% body fat. I was given these macros- 200 g carbs, 50g fat, 130g protein and a total of 1780 calories.

I usually eat:

Breakfast- cooked oatmeal with 2% milk, some berries thrown in there
Morning snack- banana
Lunch- turkey chili or turkey sandwich or I make an egg sandwich (1 whole egg plus .5 cup egg whites, a slice of cheese and maybe some sliced avocados)
Afternoon snack- trail mix or cup of kefir
Dinner- salmon or chicken with a veggie and some rice or pasta

I exercise 5-6 days per week. I follow the Hardcore peloton strength training calendar, in addition to 2-3 days of running. I am currently training for a half marathon.

Do you really need the snacks? If you eat a balanced meal at breakfast and lunch then I don't see a need for it. If you do need it then maybe choose something other than trail mix which is usually high in sugar and often highly processed. In general though, I would decrease your carb intake. It seems a little high. I'm not saying NO-carbs, just reduce.

Did you even read OP? She is not interested in losing overall weight. Why would you suggest she not eat when she wants to eat?

New poster and the issue is that if she eats that, there is NO WAY to get that much protein. She simply won’t be able to eat it.
I honestly think 130 grams of protein is too high. I’ve hit it for a couple of days but it’s just not sustainable for me. My theory is one protein drink/bar is fine per day to up my protein numbers, but the rest needs to be real food. I do like barebells Cookies and Cream bars. (Not a huge fan of bars either but better than shakes). You could also do a homemade smoothie and add protein powder that way.

No way? Gimme a break. 130 grams of protein isn't even that much.

I know she said she doesnt like the taste of protein shakes, but suggesting that there is no way is just silly.

1 gram per lb of body weight is totally do-able. In fact, if you want to really build muscle, you should go with 1.25 - 1.5 gram per lb of body weight.

And it's not terribly hard.

One high protein yogurt for breakfast and a hard boiled egg = approx 25 grams
protein bar for snack = 20 grams
turkey sandwich = 25 grams
muscle milk protein shake = 50 grams (that's powdered w/ 2 scoops. pre-packaged may be 30)
chicken breast for dinner = 40 grams

Of course, you mix in vegetables throughout the day as well.

Right there, you're between 140-160 grams and its a good day of eating.

If she wants to build muscle, that's what you have to do.

I'll warn though: don't worry about the number on the scale. your body comp may improve; you'll likely look better. BUT you will def weight more.

So if that number is important to you, you should be careful about trying to build muscle

Ok, but she made a whole thread about not liking protein shakes and the taste of whey protein. So cross off the milk protein shake thing and the protein bar. and a typical turkey sandwich probably doesn’t have 25 G protein, so subtract 70-80 grams off and make them up somehow

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP here. I'm 5'4, weigh 124 pounds and have 25% body fat. I was given these macros- 200 g carbs, 50g fat, 130g protein and a total of 1780 calories.

I usually eat:

Breakfast- cooked oatmeal with 2% milk, some berries thrown in there
Morning snack- banana
Lunch- turkey chili or turkey sandwich or I make an egg sandwich (1 whole egg plus .5 cup egg whites, a slice of cheese and maybe some sliced avocados)
Afternoon snack- trail mix or cup of kefir
Dinner- salmon or chicken with a veggie and some rice or pasta

I exercise 5-6 days per week. I follow the Hardcore peloton strength training calendar, in addition to 2-3 days of running. I am currently training for a half marathon.

Do you really need the snacks? If you eat a balanced meal at breakfast and lunch then I don't see a need for it. If you do need it then maybe choose something other than trail mix which is usually high in sugar and often highly processed. In general though, I would decrease your carb intake. It seems a little high. I'm not saying NO-carbs, just reduce.

Did you even read OP? She is not interested in losing overall weight. Why would you suggest she not eat when she wants to eat?

New poster and the issue is that if she eats that, there is NO WAY to get that much protein. She simply won’t be able to eat it.
I honestly think 130 grams of protein is too high. I’ve hit it for a couple of days but it’s just not sustainable for me. My theory is one protein drink/bar is fine per day to up my protein numbers, but the rest needs to be real food. I do like barebells Cookies and Cream bars. (Not a huge fan of bars either but better than shakes). You could also do a homemade smoothie and add protein powder that way.

No way? Gimme a break. 130 grams of protein isn't even that much.

I know she said she doesnt like the taste of protein shakes, but suggesting that there is no way is just silly.

1 gram per lb of body weight is totally do-able. In fact, if you want to really build muscle, you should go with 1.25 - 1.5 gram per lb of body weight.

And it's not terribly hard.

One high protein yogurt for breakfast and a hard boiled egg = approx 25 grams
protein bar for snack = 20 grams
turkey sandwich = 25 grams
muscle milk protein shake = 50 grams (that's powdered w/ 2 scoops. pre-packaged may be 30)
chicken breast for dinner = 40 grams

Of course, you mix in vegetables throughout the day as well.

Right there, you're between 140-160 grams and its a good day of eating.

If she wants to build muscle, that's what you have to do.

I'll warn though: don't worry about the number on the scale. your body comp may improve; you'll likely look better. BUT you will def weight more.

So if that number is important to you, you should be careful about trying to build muscle

Anonymous wrote:

Anonymous wrote:OP here, thank you. The number on the scale doesn’t matter to me. In fact, I weigh myself maybe 4 times a year.

Im going to replace my kefir with higher protein yogurt. Also I tried the Fairlife protein shake and it was pretty good. So I’ve incorporated that now too.

Yeah, Fairlife is pretty good

I just can't drink it right after a work-out, bc its pretty milky. But later in the day, it is a pretty good snack

Anonymous wrote:OP here, thank you. The number on the scale doesn’t matter to me. In fact, I weigh myself maybe 4 times a year.

Im going to replace my kefir with higher protein yogurt. Also I tried the Fairlife protein shake and it was pretty good. So I’ve incorporated that now too.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP here. I'm 5'4, weigh 124 pounds and have 25% body fat. I was given these macros- 200 g carbs, 50g fat, 130g protein and a total of 1780 calories.

I usually eat:

Breakfast- cooked oatmeal with 2% milk, some berries thrown in there
Morning snack- banana
Lunch- turkey chili or turkey sandwich or I make an egg sandwich (1 whole egg plus .5 cup egg whites, a slice of cheese and maybe some sliced avocados)
Afternoon snack- trail mix or cup of kefir
Dinner- salmon or chicken with a veggie and some rice or pasta

I exercise 5-6 days per week. I follow the Hardcore peloton strength training calendar, in addition to 2-3 days of running. I am currently training for a half marathon.

Do you really need the snacks? If you eat a balanced meal at breakfast and lunch then I don't see a need for it. If you do need it then maybe choose something other than trail mix which is usually high in sugar and often highly processed. In general though, I would decrease your carb intake. It seems a little high. I'm not saying NO-carbs, just reduce.

Did you even read OP? She is not interested in losing overall weight. Why would you suggest she not eat when she wants to eat?

New poster and the issue is that if she eats that, there is NO WAY to get that much protein. She simply won’t be able to eat it.
I honestly think 130 grams of protein is too high. I’ve hit it for a couple of days but it’s just not sustainable for me. My theory is one protein drink/bar is fine per day to up my protein numbers, but the rest needs to be real food. I do like barebells Cookies and Cream bars. (Not a huge fan of bars either but better than shakes). You could also do a homemade smoothie and add protein powder that way.