Anonymous
Post 02/01/2021 11:24     Subject: One gram of protein per pound: how???
Anonymous wrote:
Anonymous wrote:I'm vegetarian, weigh 150 lbs, strength training, and getting in about 115g protein daily. If I ate meat, getting more protein would be uber easy by eating chicken or fish with veggies and minimal carbs for most meals.

I have 2 greek yogurts and 2 protein shakes daily. The rest of my protein comes from beans, flax or pea protein milk, or cheese and veggies. The challenge that I run into is that most veggie protein comes with carbs and/or fat. Veggies are so low in protein that I can't count on them to hit my protein macros.

I started out not eating much protein (50 grams a day roughly) and have noticed a real difference since doubling the protein and reducing fat/carbs. I'm dropping 1 lb per week consistently and noticing more muscle.

So glad to hear from someone like me! Same weight, same goals...but I struggle to even get to 70g protein a day for the reasons you mention. Everything vegetarian and high protein seems to be carb or fat laden. I can eat a ton of broccoli but it just can’t get me a good chunk of my daily protein goal. I try to eat eggs daily, cottage cheese, Greek yogurt, and veggie burgers. I bought some pea protein powder today and will give it a try!

I have to admit I didn’t realize how crazy my carb intake was until I started tracking macros. I can eat a can of beans easily - turns out that for the calorie and carb amounts the protein payoff just isn’t that great.


PP here. I was guilty of the same! I had no clue how excessive my carbs or fats were until I started tracking. I started off eating avocado toast and 3 boiled eggs daily and was hitting 38-46g of fat alone from those two items. And the carbs OMG. After a lunch of black beans, veggies, and rice, I'd exceed my carbs and fat for the day.lol It's so unfair!

Now that I'm more intentional with eating, I can finally see muscle definition. I lift with progressive overload 4 days a week, so its nice to see progress. I initially gained 4 lbs when I wasn't tracking at all. I wanted to hurt somebody.lol
Anonymous
Post 01/30/2021 20:54     Subject: One gram of protein per pound: how???
Anonymous wrote:I am about 20 pounds overweight and am working on my overall health. I have been committed for about two months now. It isn't just about weight loss, but also mobility, strength and endurance. I just want to be healthier. I keep hearing that if you want to build muscle and lose fat, you should shoot for one gram of protein per pound of weight. That seems wholly unattainable to me. I weigh roughly 180 and the best I have ever done is get in 100. How are you all doing it? Or do I have the guidance wrong?


Op you need to see a dietitian. Go to www.eatright.org, put in your zip code, and you’ll get lots of information
Anonymous
Post 01/30/2021 20:52     Subject: One gram of protein per pound: how???
Anonymous wrote:I'm vegetarian, weigh 150 lbs, strength training, and getting in about 115g protein daily. If I ate meat, getting more protein would be uber easy by eating chicken or fish with veggies and minimal carbs for most meals.

I have 2 greek yogurts and 2 protein shakes daily. The rest of my protein comes from beans, flax or pea protein milk, or cheese and veggies. The challenge that I run into is that most veggie protein comes with carbs and/or fat. Veggies are so low in protein that I can't count on them to hit my protein macros.

I started out not eating much protein (50 grams a day roughly) and have noticed a real difference since doubling the protein and reducing fat/carbs. I'm dropping 1 lb per week consistently and noticing more muscle.

So glad to hear from someone like me! Same weight, same goals...but I struggle to even get to 70g protein a day for the reasons you mention. Everything vegetarian and high protein seems to be carb or fat laden. I can eat a ton of broccoli but it just can’t get me a good chunk of my daily protein goal. I try to eat eggs daily, cottage cheese, Greek yogurt, and veggie burgers. I bought some pea protein powder today and will give it a try!

I have to admit I didn’t realize how crazy my carb intake was until I started tracking macros. I can eat a can of beans easily - turns out that for the calorie and carb amounts the protein payoff just isn’t that great.
Anonymous
Post 01/30/2021 15:48     Subject: One gram of protein per pound: how???
I'm vegetarian, weigh 150 lbs, strength training, and getting in about 115g protein daily. If I ate meat, getting more protein would be uber easy by eating chicken or fish with veggies and minimal carbs for most meals.

I have 2 greek yogurts and 2 protein shakes daily. The rest of my protein comes from beans, flax or pea protein milk, or cheese and veggies. The challenge that I run into is that most veggie protein comes with carbs and/or fat. Veggies are so low in protein that I can't count on them to hit my protein macros.

I started out not eating much protein (50 grams a day roughly) and have noticed a real difference since doubling the protein and reducing fat/carbs. I'm dropping 1 lb per week consistently and noticing more muscle.
Anonymous
Post 01/29/2021 14:43     Subject: Re:One gram of protein per pound: how???
I lift three times per week. Squat just below my body weight, deadlift just above. I consume about 100 grams of protein per day, which places me about .8 gram/lb. I get it through dairy or meat. Different yogurts and milk brands have various protein amounts.. I buy the the highest protein to calorie product as I need to watch my calories in early menopause. Also, animal protein has more punch and tastes so much better than powders.
Anonymous
Post 01/13/2021 16:57     Subject: Re:One gram of protein per pound: how???
Anonymous wrote:OP here. How can I help with the confusion?

1. I weigh 180 and I generally burn 2500-2600 and eat roughly 1400-1600 (This is according to tracking fairly accurately on intake, and according to FitBit on burn, which I understand can be overinflated.) I don't think it is inconsistent to say that I am tracking but not capping. The result is an intake of 1400-1600.
2. I work out at what would likely be called "moderate" levels six times a week, with a mix of strength training and endurance training (HIIT/cycling mostly)
3. My goal is to improve my health overall. I am tracking my progress based on my gains in endurance, strength, energy levels and overall "feeling". I am not tracking the scale.

Thanks to PP for the info on Vital Proteins!



1600 is too little. Check out Macros Inc or IIFYM.com

Also strength train, strength train, strength train. Weights to cardio should be at least 2:1 ratio. Heavy as you can do correctly.
Anonymous
Post 01/13/2021 14:08     Subject: Re:One gram of protein per pound: how???
Op sounds like you are making progess! If you are on instragram check out Kurtrawlinsfitness. He posts ideas for meals and emphasizes the importance of strength training over cardio.

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