Macros & tips hitting the protein goal

6 posts | Original | Recent
 
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20 Posts
Jan 31, 2017 3:25am
via iOS
I've decided to use macros to see if this gets my weight loss in high gear.

**thanks Rappa D**

Yesterday, I struggled. I did ok on calories, but I didn't hit my macros exactly. Some were over some were under. Today I did better! I still didn't hit every macro, but better than yesterday. I hit my calories, and had 500 cal of exercise so that's a success.

I've learned 2 things. I eat too much fat, and I need more protein sources. I thought carbs were my problem, but I don't think that as of now.

How do you get your protein in? I need to be at about 150 grams, today I was at 100 grams.

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1 Post
Jan 31, 2017 8:24am
via iOS
Hi there. I struggle with this too. I'm supposed to have 140g protein daily. ITS HARD!  I've recently added asparagus.  I'm not a pro at this.....yet. I'm preparing myself for gastric bypass.
31 Jan
It may involve a lot of shakes & bars for me! Wow. I was stuffed though & only had 100g. Good luck to you!
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1016 Posts
Jan 31, 2017 2:14pm
via Android

I use a lot of protein supplementation. I try to avoid going overboard on the premixed shakes with additives so I cut those with straight brown rice protein and pea protein. I'm going to add whey isolate, the most popular by far, in this next month and see what I think. I eat protein bars too. Not ideal as cost and artificiality go, but some are pretty good, and they have convenience going for them.

Cottage cheese, yogurt, eggs, don't be shy about just using egg whites. Eggs are a good source of cheap protein but the yolks just have too many fat calories. Meat, of course. Chicken breast is the meat of choice among many fitness enthusiasts, for it's relatively simple macro profile being less fat more protein. I really should prepare more chicken for myself to take along with my other containers of veggies to work. Many people say beans and nuts but those are mostly fat or carbs before protein so to balance macros you gotta consider that.

Vegan sources include seitan, tempeh, quinoa, legumes, and other commercially produced isolated protein products like I mentioned above. I think algae based products are growing in popularity. Soy is popular, for good reason since it is high in protein, but there is debate about it's effects on hormones.

I personally wouldn't count on straight whole vegetables to get my protein, since I'm lifting and looking to build/maintain muscle, but maybe I gotta look into that more. I was vegetarian and vegan throughout years in my past and I'm pretty sure I looked into it but it was a while ago.

31 Jan
Those are great suggestions. I HATED eggs until about 6 mos ago. I found a way to like them because they are a low calorie protein. I have to mix them with cheese & meat. I did not know that about the whites! I was wondering why people use them as a go to when cutting fat too. I'll go that! It's so confusing. People say eat fat to be thin. Now I find this in my daily eating! I sure hope I'm onto something. I'm eating by 152g protein/158g carbs/46g fat. I weigh 185. I'll take input! This is...
31 Jan
yeah it's ok to eat fat, like for a while there our society really went full anti dietary fat, and we're coming back around to a more balanced view, but the fact remains that it's the highest in calories so you still gotta be aware. Like if you were going to get a large portion of your dietary protein from egg, you'd have to cut the yolks out otherwise you'd hit your daily caloric allowance way too soon, just on eggs!
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20 Posts
Feb 1, 2017 3:20am
via iOS
Today was much better! I was well under my calories, and in a bigger deficit with my workout. I was nearly on track with my macros. I was about 10% under in Protein & carbs, 10% over in fat. Not perfect but better!
01 Feb
Way to go!
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20 Posts
Feb 9, 2017 11:17pm
via iOS
This week I'm down about 1/2 lb. Not much but I'll take it. 

This week it seems that if I consume protein for meals & snacks all day, I only have 400-500 cal left for dinner. I'm thinking of adjusting my macros to be more of an even split, but maybe I'm just impatient!

Maybe I need to worry less about my protein goal & focus on calories if I'm in a pinch?
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1047 Posts
Feb 10, 2017 11:56am
via Android

Well your protein goal and kcal goal are the most important ones.

Personally I wouldn't cut out too much protein. Maybe snack less and save more kcal for dinner?

I have alot of dinner which are only 500/600 kcal. Sometimes it just doesn't leave alot of space. Specially with dinner I go for volume. So at times it's 500 grams of vegetables.
If you have a meal aim for atleast 20grams of protein. But you don't really need alot more per meal. So if you have a snack, it preferably should have 20grams of protein. Or save protein for the next meal.

11 Feb
Thank you. I'll try incorporating that!
11 Feb
It's a difficult journey but it's about what works for you. Personally I have a really small break fast. Just a shake. So I can have more food during the day. I also split lunch into 2 small means. I personally do fine on relative small dinner. And I eat quite alot of my kcal very late in the evening. Because I can't stand feeling hungry when I go to bed. But it's completely different for others. So a bit of trying, falling and adjusting.
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