Not Enough Protein?

**kamjah** · 07-11-2007, 10:11 AM

Ok, so im 240lbs, 6ft, and this summer i started a diet to lose some weight (without losing muscle). My main question is, am i getting enough protein with this diet? And also, am i lacking anything besides protein here? If anything should i pick up some whey protein and start supplementing my diet. Well here is my standard day of eating. Any suggestions/tips on improving my daily diet would be greatly appreciated.

7:15AM - Oatmeal with 2T of cold-milled flax seed and some lowfat granola, Nonfat/Low cal yogurt

10:30AM - Various fruit, granola bar

1PM - Lean Turkey/Chicken/Ham Sandwhich on Wheat, Small bag of Wheat Thins

3PM - Homemade Trailmix (Lightly salted peanuts, lowfat granola, raisins), Nonfat/Low Cal Yogurt

6PM - Standard Korean Dinner (White Rice, Several Veggie side dishes, Some type of Korean Soup or Fish/Meat dish as main dish)

9PM - 1/2 Cup Lowfat Cottage Cheese, 2T Natural Peanut Butter, Granola

**kmkordvani23** · 07-11-2007, 10:41 AM

Originally Posted by kamjah

Ok, so im 240lbs, 6ft, and this summer i started a diet to lose some weight (without losing muscle). My main question is, am i getting enough protein with this diet? And also, am i lacking anything besides protein here? If anything should i pick up some whey protein and start supplementing my diet. Well here is my standard day of eating. Any suggestions/tips on improving my daily diet would be greatly appreciated.

7:15AM - Oatmeal with 2T of cold-milled flax seed and some lowfat granola, Nonfat/Low cal yogurt

10:30AM - Various fruit, granola bar

1PM - Lean Turkey/Chicken/Ham Sandwhich on Wheat, Small bag of Wheat Thins

3PM - Homemade Trailmix (Lightly salted peanuts, lowfat granola, raisins), Nonfat/Low Cal Yogurt

6PM - Standard Korean Dinner (White Rice, Several Veggie side dishes, Some type of Korean Soup or Fish/Meat dish as main dish)

9PM - 1/2 Cup Lowfat Cottage Cheese, 2T Natural Peanut Butter, Granola

I like this diet because you adapted it to you... the way it should be done.

But you wont lose muscle. You will lose strength that is a part of cutting.

to maintain i would recommend try some shakes as meal replacements so you will have an easier time cutting. But i love these snacks and cottage cheese.

**kamjah** · 07-11-2007, 11:36 AM

should i replace one of my actual meals or just one of my snacks with a shake? the only time i would be able to have a shake is early in the morning before i go to work, or after 5:30pm when i get off. any recommendations on a brand?

**Sibrek** · 07-11-2007, 11:47 AM

Haha yeah one turkey sandwich and some nuts is enough protein for a 240 pound man.

try adding 5-6 protein shakes if you dont want to change the meals around

edit: you have some meat for dinner...but it still isnt enough

**Richie_Awesome** · 07-11-2007, 11:58 AM

What weight are you aiming for and what is your current protein intake? We can go from there

**kamjah** · 07-11-2007, 12:01 PM

my end game weight goal is around..... 180ish? I dunno, i have a pretty large frame (especially for a korean dude). Ideally i want to be pretty cut and have some good definition to my muscles. So i think my end weight might actually be higher than this goal. Current protein intake im not entirely sure. Id have to wait til i got home so i could look at all the nutrition facts.

**Richie_Awesome** · 07-11-2007, 12:05 PM

I'd aim for around 200-220 grams or so then.

**kamjah** · 07-11-2007, 12:07 PM

ok, so would it be okay to go home, calculate my daily protein, then just fill in the rest with a whey protein supplement? About how much protein is in one shake? Is there an ideal time to have them in relation to my workouts?

**Richie_Awesome** · 07-11-2007, 12:10 PM

Pre and post workout are the only time I consume whey protein.

Start eating more eggs, milk, red meat, chicken breasts, other dairy(cheese, cottage cheese etc) and peanut butter(though not primarily a protein source) for protein needs.

The leaness is up to you and make it fit into your goals, you may want more lean food for cutting.

I wouldn't have more than a few servings of whey a day. Milk is very cheap around here, I drink skim for a cut and about 6 eggs a day on off days.

**kamjah** · 07-11-2007, 12:21 PM

yeah, we have plenty of eggs in my house, so i'll start having some more of those. what are your thoughts on the yolks? ive read a lot of conflicting opinions on whether to just have egg whites, or the whole egg.

**Richie_Awesome** · 07-11-2007, 01:35 PM

Originally Posted by kamjah

yeah, we have plenty of eggs in my house, so i'll start having some more of those. what are your thoughts on the yolks? ive read a lot of conflicting opinions on whether to just have egg whites, or the whole egg.

I have 6 whole eggs(yolks and white) a day. Most here eat around that amount.

If your body has trouble with the cholesterol(you would have high cholesterol already or family who does) then I wouldn't eat a lot of yolks. But if you're perfectly normal, then I'd take in whole eggs.

Factor them into your macros, they are great for fat intake.

**kamjah** · 07-11-2007, 02:51 PM

Ok, so based on your suggestions i made some changes to my daily diet plan. I may make some more changes based on what my daily protein intake adds up to once i get home and add it all up. If its too low, i might add 2 hard boiled eggs to my lunch or something. Im also gunna ask my mom to start adding more fish/chicken to our dinners. But let me know what you think.

7AM - Whey Protein Shake, Oatmeal with 2T Cold-Milled Flax Seed and 1/2 Cup Lowfat Granola, 4 Eggs, Glass of Orange Juice

10AM - Various fruit/Vegetables, Granola Bar

12:30PM - Lean Turkey/Chicken/Ham Sandwhich on Wheat, Small bag of Wheat Thins

3PM - Homemade Trailmix (Lightly salted peanuts, lowfat granola, raisins), Nonfat/Low Cal Yogurt

6PM - Standard Korean Dinner (White Rice, Several Veggie side dishes, Some type of Korean Soup or Fish/Meat dish as main dish)

8PM - My Usual Workout Session (30-45min)

8:45PM - Whey Protein Shake (Or whenever my workout happens to end)

10PM - 1/2 Cup Lowfat Cottage Cheese with 2T Natural Peanut Butter and Lowfat Granola

I also take a multivitamin with my dinner every night. And of course, im drinking as much water as i possibly can throughout the day. =)

**M11** · 07-11-2007, 03:10 PM

I try to eat 2 whole eggs with four egg whites for breakfast...

**kamjah** · 07-12-2007, 01:26 PM

ok i had the breakfast i wrote above. and i gotta say. it took me a while to down. i dont think eggs and oatmeal go together very well.... any suggestions to make this breakfast a little more tasty?

**Street_Dog** · 07-12-2007, 01:59 PM

I put my oats(.5 Cup) in my Protein Shakes. I use a blender to mix.

**kamjah** · 07-13-2007, 07:48 AM

ok, so i used calorie-count.com to find out what my daily caloric intake is. (based solely on what you see on my list here) and it ended up around 3200. Although i had none of the food facts in front of me, and it is a very rough estimate, it still seems a little high to me. For a 240lb 6ft male looking to cut 50+ lbs what should my daily caloric intake look like?

**DD66** · 07-13-2007, 08:16 AM

Originally Posted by kamjah

yeah, we have plenty of eggs in my house, so i'll start having some more of those. what are your thoughts on the yolks? ive read a lot of conflicting opinions on whether to just have egg whites, or the whole egg.

I try to get in 9 to 12 raw eggs a day. I think of them as a multi vitamin. The yolk is filled with vitamins and minerals. And of coarse eggs = best quality protein.

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