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  1. #1
    Registered User sbursic's Avatar
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    Smile How much protein?

    Hello!
    I've been reading about suggested protein intake and understand the calculations. 1 gram of protein per lb of body lean. (My Lean is 80.5lbs) Does any one know of a product that I could take that would give me 80 grams of protein? Also many of the items I find online have about 20g of protein per scoop of their product, but each scoop has 130 calories. If I am suggested to take 1600 calories a day to loose weight will this scoop be added in? If so how would this effect my food cravings and metabolic rate?
    Thank you!
    sbursic
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  2. #2
    Registered User Butterfly09's Avatar
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    You also get proteins from lean proteins like egg whites, chicken, fish etc., lowfat dairy like cottage cheese and yogurt. Use a food tracker like fitday.com or nutridiary.com and plug in a regular days menus and check your protein grams-if you need to up it maybe add a protein shake.
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  3. #3
    Registered User sbursic's Avatar
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    Originally Posted by Butterfly09 View Post
    You also get proteins from lean proteins like egg whites, chicken, fish etc., lowfat dairy like cottage cheese and yogurt. Use a food tracker like fitday.com or nutridiary.com and plug in a regular days menus and check your protein grams-if you need to up it maybe add a protein shake.
    Ahhh! That is very helpful! Thank you! I thought the supplement way of doing it was a bit crazy. I'll be looking into foods with high protein then!
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  4. #4
    Registered User sbursic's Avatar
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    Originally Posted by ymA View Post
    Yes, the calories from protein shakes get added in too. 130 calories is pretty low for something that has 20g protein. I think a 4oz chicken breast has something like 25g protein & a lil over 200 cals.
    Great! Thank you! Maybe I'll do a little of both.
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  5. #5
    Not Swimming. Emma-Leigh's Avatar
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    just set yourself up a good list of foods - based on the diabetic exchange list:

    Very Lean Protein choices ~ 35 calories, ~ 6-7g protein and 0.5-1 gram of fat per serving of:
    1 ounce Turkey breast or chicken breast, skin removed
    1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)
    1 ounce Canned tuna in water
    1 ounce Shellfish (clams, lobster, scallop, shrimp)
    3/4 cup Cottage cheese, non fat or low fat
    2 each Egg whites
    1/4 cup Egg substitute
    1 ounce Fat-free cheese
    1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein
    Most protein powder has about 24g protein/ scoop (~ 30g)


    Medium fat choices have 55 calories /6-7g protein and 2-3 grams of fat per serving.
    One serving equals:
    1 ounce Chicken- dark meat, skin removed
    1 ounce Turkey- dark meat, skin removed
    1 ounce Salmon, Swordfish, herring
    1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
    1 ounce Veal, roast or lean chop*
    1 ounce Lamb, roast or lean chop*
    1 ounce Pork, tenderloin or fresh ham*
    1 ounce Low fat cheese (3 grams or less of fat per ounce)
    1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)
    1/4 cup 4.5% cottage cheese
    2 medium Sardines


    These choices have 75 calories / 6-7g protein and 5 grams of fat per serving.
    One serving equals:
    1 ounce Beef (any prime cut), corned beef, ground beef **
    1 ounce Pork chop
    1 each Whole egg (medium) **
    1 ounce Mozzarella cheese
    1/4 cup Ricotta cheese
    4 ounces Tofu (note this is a Heart Healthy choice)


    So all you would need to do is pick and mix the above with your other food choices to get your required protein and calories..
    *perfer et obdura; dolor hic tibi proderit olim*
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  6. #6
    Registered User sbursic's Avatar
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    Originally Posted by Emma-Leigh View Post
    just set yourself up a good list of foods - based on the diabetic exchange list:

    Very Lean Protein choices ~ 35 calories, ~ 6-7g protein and 0.5-1 gram of fat per serving of:
    1 ounce Turkey breast or chicken breast, skin removed
    1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)
    1 ounce Canned tuna in water
    1 ounce Shellfish (clams, lobster, scallop, shrimp)
    3/4 cup Cottage cheese, non fat or low fat
    2 each Egg whites
    1/4 cup Egg substitute
    1 ounce Fat-free cheese
    1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein
    Most protein powder has about 24g protein/ scoop (~ 30g)


    Medium fat choices have 55 calories /6-7g protein and 2-3 grams of fat per serving.
    One serving equals:
    1 ounce Chicken- dark meat, skin removed
    1 ounce Turkey- dark meat, skin removed
    1 ounce Salmon, Swordfish, herring
    1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
    1 ounce Veal, roast or lean chop*
    1 ounce Lamb, roast or lean chop*
    1 ounce Pork, tenderloin or fresh ham*
    1 ounce Low fat cheese (3 grams or less of fat per ounce)
    1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)
    1/4 cup 4.5% cottage cheese
    2 medium Sardines


    These choices have 75 calories / 6-7g protein and 5 grams of fat per serving.
    One serving equals:
    1 ounce Beef (any prime cut), corned beef, ground beef **
    1 ounce Pork chop
    1 each Whole egg (medium) **
    1 ounce Mozzarella cheese
    1/4 cup Ricotta cheese
    4 ounces Tofu (note this is a Heart Healthy choice)


    So all you would need to do is pick and mix the above with your other food choices to get your required protein and calories..
    That is wonderful! Thank you! I'll be sure and print this out so I'll have this next time I go shopping!
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  7. #7
    Registered User sbursic's Avatar
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    Originally Posted by Butterfly09 View Post
    You also get proteins from lean proteins like egg whites, chicken, fish etc., lowfat dairy like cottage cheese and yogurt. Use a food tracker like fitday.com or nutridiary.com and plug in a regular days menus and check your protein grams-if you need to up it maybe add a protein shake.
    Thank you! The fitday.com website is wonderful! I hadn't realized how many calories I consume in a day. Yikes. Makes you stop and think.
    Anyway, just wanted to say thank you. I'll be using that from now on!
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  8. #8
    Not Swimming. Emma-Leigh's Avatar
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    Originally Posted by sbursic View Post
    Thank you! The fitday.com website is wonderful! I hadn't realized how many calories I consume in a day. Yikes. Makes you stop and think.
    Anyway, just wanted to say thank you. I'll be using that from now on!
    fitday is REALLLLLY inaccurate - I would really, really suggest you use www.nutritiondata.com (most accurate) or www.nutridiary.com (better than fitday).
    *perfer et obdura; dolor hic tibi proderit olim*
    "The greatest rewards are always reserved for those who bring great value to themselves and the world around them as a result of whom and what they have become." - Jim Rohn
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    Reps for protein powder, puppies, or anyone who buys me a house.
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  9. #9
    Registered User sbursic's Avatar
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    Originally Posted by Emma-Leigh View Post
    fitday is REALLLLLY inaccurate - I would really, really suggest you use nutritiondata.com (most accurate) or nutridiary.com(better than fitday).
    Really?! That is too bad. Their website is really great at adding and tracking foods. I'll have to look into the others. Thanks!
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  10. #10
    Registered User marioana's Avatar
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    Originally Posted by sbursic View Post
    Really?! That is too bad. Their website is really great at adding and tracking foods. I'll have to look into the others. Thanks!
    actually i checked both of them and they seem pretty close , the difference is somewhere at 0.5grams nutrient at some foods.
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  11. #11
    Registered User sbursic's Avatar
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    Originally Posted by marioana View Post
    actually i checked both of them and they seem pretty close , the difference is somewhere at 0.5grams nutrient at some foods.
    Thank you. It will be a good thing to keep an eye on.
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  12. #12
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    You never want to get all of your protein from one source, especially not a shake source. I supplement with 2 shakes, one in the AM when i get up (20g of protine) and then a mid afternoon shake as a snack (30g of protein). Hen I workout I will also have a protein shake after my workout. And you don't need to spend a ton of money of shakes. I get the big tub at wal-mart (Always whey protein, never soy for me) for like $30. It tastes the best and dissolves the best. I also like the premier protein ready to drink shakes that I get at costco (18 shakes for $23).

    I always make sure that at breakfast lunch ad dinner i have a protein source, usually Beef (grass fed 96% lean), chicken or salmon (wild caught Alaskan sockey).

    As for fitday vs. other sites, I have found that I have so many customs foods that i rarely rely on fitday to give me the nutritional breakdown of my food. But i do use it for tracking calories and macros on a daily basis so it works well for me .
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  13. #13
    Registered User sbursic's Avatar
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    Originally Posted by Linds33 View Post
    You never want to get all of your protein from one source, especially not a shake source. I supplement with 2 shakes, one in the AM when i get up (20g of protine) and then a mid afternoon shake as a snack (30g of protein). Hen I workout I will also have a protein shake after my workout. And you don't need to spend a ton of money of shakes. I get the big tub at wal-mart (Always whey protein, never soy for me) for like $30. It tastes the best and dissolves the best. I also like the premier protein ready to drink shakes that I get at costco (18 shakes for $23).

    I always make sure that at breakfast lunch ad dinner i have a protein source, usually Beef (grass fed 96% lean), chicken or salmon (wild caught Alaskan sockey).

    As for fitday vs. other sites, I have found that I have so many customs foods that i rarely rely on fitday to give me the nutritional breakdown of my food. But i do use it for tracking calories and macros on a daily basis so it works well for me .
    Thank you for taking the time to reply! It looks like a good plan...to use both food and shake, but to take the shake throughout the day. I had, a while back, bought the Whey protein from Wal-mart and liked it as well. I'm going to try the Optimum 100% Whey protein from this website; it has a multipack that lets you try flavors. (Pretty comparable prices so worth the option for a change of taste)

    Thanks again for your response!
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  14. #14
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    Originally Posted by Emma-Leigh View Post
    fitday is REALLLLLY inaccurate - I would really, really suggest you use www.nutritiondata.com (most accurate) or www.nutridiary.com (better than fitday).
    I use fitday to mainly track my macros and calories. Is it still inaccurate if all the foods I track are "custom foods" where I entered all the data myself? I usually only use their database for something generic like an apple or something along those lines.
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