Anonymous wrote:

Anonymous wrote:

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Anonymous wrote:

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

This is like that classic Arnold quote:

You sound like a meathead that shouldn’t be giving nutrition advice to women in their 40’s!

OP has specifically said that she wants to get more muscular, stronger and doesnt care about the number on the scale.

You sound like someone who is forcing your limited view of health onto someone else.

I'll add: and she could still reasonable do this at under 2400 calories. I know because I (a mid 40s mand) do 200-225 grams of protein with a goal of 2250 calories per day.

So you're 'calories are king; marcos are queen' is irrelevant. It's also a pretty old school mentality for people that care more about an arbitrary number than actual strength and body comp

You think 2400 calories is reasonable?

For a 125 lb woman?

To maintain, she would probably need about 1600 to 1700. To pack on the muscle, she would need in excess of 2000; if she doesnt care about weight (like she said she didn't), then 2200 - 2200 isn't crazy.

Also, the term 'mansplaining' is when a man explains something to a woman that she already knows, or even better, a field the woman is an expert in.

It's VERY clear that this poster has absolutely no idea about what the nutritional needs are for someone (regardless of sex) to build muscle. That's not mansplaining; its just 'explaining'

(And yes, I see the irony in having to explain the term mansplaining here. But the irony becomes meta when the person uses the term incorrectly)

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

This is like that classic Arnold quote:

You sound like a meathead that shouldn’t be giving nutrition advice to women in their 40’s!

OP has specifically said that she wants to get more muscular, stronger and doesnt care about the number on the scale.

You sound like someone who is forcing your limited view of health onto someone else.

I'll add: and she could still reasonable do this at under 2400 calories. I know because I (a mid 40s mand) do 200-225 grams of protein with a goal of 2250 calories per day.

So you're 'calories are king; marcos are queen' is irrelevant. It's also a pretty old school mentality for people that care more about an arbitrary number than actual strength and body comp

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

This is like that classic Arnold quote:

You sound like a meathead that shouldn’t be giving nutrition advice to women in their 40’s!

OP has specifically said that she wants to get more muscular, stronger and doesnt care about the number on the scale.

You sound like someone who is forcing your limited view of health onto someone else.

I'll add: and she could still reasonable do this at under 2400 calories. I know because I (a mid 40s mand) do 200-225 grams of protein with a goal of 2250 calories per day.

So you're 'calories are king; marcos are queen' is irrelevant. It's also a pretty old school mentality for people that care more about an arbitrary number than actual strength and body comp

You think 2400 calories is reasonable?

For a 125 lb woman?

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

This is like that classic Arnold quote:

You sound like a meathead that shouldn’t be giving nutrition advice to women in their 40’s!

OP has specifically said that she wants to get more muscular, stronger and doesnt care about the number on the scale.

You sound like someone who is forcing your limited view of health onto someone else.

I'll add: and she could still reasonable do this at under 2400 calories. I know because I (a mid 40s mand) do 200-225 grams of protein with a goal of 2250 calories per day.

So your 'calories are king; marcos are queen' is irrelevant. It's also a pretty old school mentality for people that care more about an arbitrary number than actual strength and body comp

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

This is like that classic Arnold quote:

You sound like a meathead that shouldn’t be giving nutrition advice to women in their 40’s!

OP has specifically said that she wants to get more muscular, stronger and doesnt care about the number on the scale.

You sound like someone who is forcing your limited view of health onto someone else.

I'll add: and she could still reasonable do this at under 2400 calories. I know because I (a mid 40s mand) do 200-225 grams of protein with a goal of 2250 calories per day.

So you're 'calories are king; marcos are queen' is irrelevant. It's also a pretty old school mentality for people that care more about an arbitrary number than actual strength and body comp

You think 2400 calories is reasonable?

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

This is like that classic Arnold quote:

You sound like a meathead that shouldn’t be giving nutrition advice to women in their 40’s!

OP has specifically said that she wants to get more muscular, stronger and doesnt care about the number on the scale.

You sound like someone who is forcing your limited view of health onto someone else.

I'll add: and she could still reasonable do this at under 2400 calories. I know because I (a mid 40s mand) do 200-225 grams of protein with a goal of 2250 calories per day.

So you're 'calories are king; marcos are queen' is irrelevant. It's also a pretty old school mentality for people that care more about an arbitrary number than actual strength and body comp

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

This is like that classic Arnold quote:

You sound like a meathead that shouldn’t be giving nutrition advice to women in their 40’s!

OP has specifically said that she wants to get more muscular, stronger and doesnt care about the number on the scale.

You sound like someone who is forcing your limited view of health onto someone else.

Anonymous wrote:

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

This is like that classic Arnold quote:

You sound like a meathead that shouldn’t be giving nutrition advice to women in their 40’s!

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

This is like that classic Arnold quote:

Anonymous wrote:

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

Mmmkay.

Well, you know other females can eat that much, right? Not just can, but do. And have a strong healthy lifestyle

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

I'm a female and I stand by the fact I could not comfortably eat all that.

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.

She can def keep the carbs and the protein but then can't care about the calorie count. Which i why I said "don't worry about the number on on the scale"

Focus on the marcos and she'll be fine

Anonymous wrote:

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

No, just eat your fiber and drink enough water. I eat up to 200g of protein a day and have no such issue.

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

Uh follow the thread. You removed all the carbs. I said she cant keep all the carbs AND hit protein.