Help me : Protein intake, nutrient requirements

[Valermione]

Hello everybody,

I'm wondering about my protein intake, Problem is that I don't eat meat or fish (or very rarely and only poultry), I don't eat eggs and I don't drink milk.. (I use a lot the Alpro products, and eat sometimes cheese)
Two month ago I decide to change, and opt for a healthier lifestyle, I start a "diet" (goal : losing 1kg per week) with "my fitness pal" app and encode everything I ate from that time, start a bodybuilding program ( the ultimate beginner's full body workout*1) 3x/week with 10min cardio before and 25/30min after, I run sometimes outside and I think I'm gonna try HIIT once a week or something like that, I have a fitbit charge HR who track calories burned, active minutes, Heart Rate and make a connection between calories burned and calories intake. After a few sessions I noticed that my protein intake was only between 10g and 30g/day, not enough. I bought a soy and oat High-Protein Drink Mix*2 and use it only per 30g after each sport session.
I really don't know if it's good, I think it's not enough protein, I think I eat too much carbohydrates too, and I don't know how to manage my nutrient requirements.

I am : 18 years old (girl)
165 cm -5.4ft
78.4 kg - 171.9 pounds
I was 81kg-178.5 pounds at the beginning
my goal is 55kg-121 pounds
my fitness pal put my diet on 1200cal/day ( and I 'd be lying if I said I could achieve them)

*1 Program : on this website
*2 Drink mix : Aptonia

Last thing, I probably badly written this post, make mistakes in grammar or vocabulary , I speak french and don't write perfectly english, excuse me for this,
Thank you for reading/answers!

[PBateman2]

Eating 1200cals is not good. Too low.

You need to read the link below. Come back and then post your TDEE, targeted calorie intake, and macros.

http://forum.bodybuilding.com/showth...hp?t=156380183

[Valermione]

Thanks for your help, here are my results:

my BMR is - 1542 Calories/Day
my TDEE is - 2288
Calories intakes +/-1600 (TDEE-500= 1600)
(iifym.com tdee calculator)

Macro -Carbs: 154 G per day.
-Protein: 154 G per day.
-Fats: 34 G per day.
(body building.com)

[dipatel13]

Thanks for your help, here are my results:

Macro -Carbs: 154 G per day.
-Protein: 154 G per day.
-Fats: 34 G per day.
(body building.com)

You can safely disregard the macros the BB.com calculator gives you as it relies on inaccurate ratios.

[jdrush]

It's my general opinion that you don't go below your BMR.

[PBateman2]

Thanks for your help, here are my results:

my BMR is - 1542 Calories/Day
my TDEE is - 2288
Calories intakes +/-1600 (TDEE-500= 1600)
(iifym.com tdee calculator)

Macro -Carbs: 154 G per day.
-Protein: 154 G per day.
-Fats: 34 G per day.
(body building.com)

I would start out with something like this:

~1900-2000 calories/day (start with a 200-300 calorie deficit from TDEE); active 18yr old this should be a good starting point
~140g protein
~65g fat
~180-200g CHO

Use as many tools as possible to gauge progress: mirror, progress pics, waist measurements, how your clothes fit, etc.. Don't just go by the scale.

Good luck!

[AdamWW]

I would start out with something like this:

~1900-2000 calories/day (start with a 200-300 calorie deficit from TDEE); active 18yr old this should be a good starting point
~140g protein
~65g fat
~180-200g CHO

Use as many tools as possible to gauge progress: mirror, progress pics, waist measurements, how your clothes fit, etc.. Don't just go by the scale.

Good luck!

Please advise on optimal chocolate milk intake.

[danfleysher]

I would start out with something like this:

~1900-2000 calories/day (start with a 200-300 calorie deficit from TDEE); active 18yr old this should be a good starting point
~140g protein
~65g fat
~180-200g CHO

Use as many tools as possible to gauge progress: mirror, progress pics, waist measurements, how your clothes fit, etc.. Don't just go by the scale.

Good luck!

^ This.

A 500 calorie deficit is 30% of your TDEE, which is too large IMO. 20% is an upper bound but as he said, I'd strive for something around 1950. As for getting proteins, beans and tofu have good amounts of protein and will provide more micronutrients than your shake.