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    How to get enough protein daily?

    I read somewhere that you are supposed to get .7 grams of protein a day per pound of body weight. I am currently 240, and i don't know how that is possible. I usually eat a power bar in the morning and that has 20 grams, and i drink a protein shake at night that has 25 grams. As for food, i normally eat some oatmeal in the morning, and chicken with spinach for lunch, dinner varies. I am guessing i am not eating enough, but i am on a budget so i can't afford to go nuts. Do i really need that much protein daily? I'm new to all this working out stuff, so any advice would be appreciated.
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    NASM CPT/WLS Ferrara715's Avatar
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    Originally Posted by SuperChieftain View Post
    I read somewhere that you are supposed to get .7 grams of protein a day per pound of body weight. I am currently 240, and i don't know how that is possible. I usually eat a power bar in the morning and that has 20 grams, and i drink a protein shake at night that has 25 grams. As for food, i normally eat some oatmeal in the morning, and chicken with spinach for lunch, dinner varies. I am guessing i am not eating enough, but i am on a budget so i can't afford to go nuts. Do i really need that much protein daily? I'm new to all this working out stuff, so any advice would be appreciated.
    If body fat % is high .7 to 1 gram of protein per lb of lean body mass
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    As stated, if body fat % is higher then you can get away with the lower spectrum when it comes to protein. Would shoot for the 0.8 x 240 = 192g range.

    Just try to get 50g in 4 meals a day... based on the food choices you mentioned above, your best bet is to incorporate more "real food" such as eggs, chicken, red meat, fish, dairy, beans, etc. There are plenty of choices with much high protein than the things you listed above.
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    Originally Posted by Mrpb View Post

    Macronutrient Intake

    Make sure that your diet meets the minimum protein and fat intake.

    Protein minimum: 0.7 gram per pound of bodyweight (or target/ideal weight in the obese).
    (for optimal body building purposes and during energy deficit higher intakes may provide additional benefits.)

    Fat minimum: 0.4 gram per pound of bodyweight (or target/ideal weight in the obese).

    Remaining caloric budget: whatever mix of macronutrients you prefer and/or allows you to perform and feel well. Some people do better on a higher carb intakes while other people do better on moderate or lower carb intakes. It is not necessary to set a specific numbers for each macro, what matters is that the total calories, minimum fat and protein are achieved.
    https://forum.bodybuilding.com/showt...hp?t=173439001

    That should explain everything. For over weight and not obese take an education guess between your ideal body weight protein number and your 0.7g per lb of body weight. That will be plenty.
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    Originally Posted by Ferrara715 View Post
    If body fat % is high .7 to 1 gram of protein per lb of lean body mass
    Originally Posted by PSBallard View Post
    As stated, if body fat % is higher then you can get away with the lower spectrum when it comes to protein. Would shoot for the 0.8 x 240 = 192g range.

    Just try to get 50g in 4 meals a day... based on the food choices you mentioned above, your best bet is to incorporate more "real food" such as eggs, chicken, red meat, fish, dairy, beans, etc. There are plenty of choices with much high protein than the things you listed above.
    Originally Posted by hardyboysare View Post
    https://forum.bodybuilding.com/showt...hp?t=173439001

    That should explain everything. For over weight and not obese take an education guess between your ideal body weight protein number and your 0.7g per lb of body weight. That will be plenty.
    Thanks for your replies. I am coming off a fast food everyday for years diet, and i'm still trying to figure out what i am doing. I also am trying to eat as low saturated fat as i can, as i have high cholesterol.
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    Harsh Truth Distributor xsquid99's Avatar
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    200g of protein is a walk in the park...

    Here's a quick sample of my daily intake:

    Breakfast: 3 boiled eggs, 2 dannon light & fit greek yogurt, 1/2 cup of oats - 47g of protein

    Mid morning: 1 scoops of protein powder in water - 25g of protein

    Lunch: 8 oz chicken breast + veggies + 1 cup of basmati rice = 70g protein

    Dinner: 6 oz of 96/4 lean ground beef, salsa, shredded cheese, 1 cup of rice, spinach (aka "taco rice"): About 45g of protein

    Before bed 1 more scoop of protein powder in water: 25g of protein

    Total: 212g of protein

    When bulking I throw in a protein bar as well usually post workout for another 20g, and add milk in my protein powder instead of water and thats another 16g of protein.
    Last edited by xsquid99; 11-18-2019 at 02:52 PM.
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    Originally Posted by xsquid99 View Post
    200g of protein is a walk in the park...

    Here's a quick sample of my daily intake:

    Breakfast: 3 boiled eggs, 2 dannon light & fit greek yogurt, 1/2 cup of oats - 47g of protein

    Mid morning: 1 scoops of protein powder in water - 25g of protein

    Lunch: 8 oz chicken breast + veggies + 1 cup of basmati rice = 70g protein

    Dinner: 6 oz of 96/4 lean ground beef, salsa, shredded cheese, 1 cup of rice, spinach (aka "taco rice"): About 45g of protein

    Before bed 1 more scoop of protein powder in water: 25g of protein

    Total: 212g of protein

    When bulking I throw in a protein bar as well usually post workout for another 20g, and add milk in my protein powder instead of water and thats another 16g of protein.
    That's actually very helpful. I have a hard time figuring out what to buy, and how to make it all add up. I know i will get the hang of it eventually, but it's nice to see some meals broken down.
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    I love my power hour MrCarrot's Avatar
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    I regularly eat 200g+ by "accident"

    Bear in mind things like vegetables, oats, bread, etc all contain protein. It might not be the same quality as eggs and chicken but when combined with other foods it all counts. Sometimes I think people only count protein from the obvious sources.
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    Use meat choices to make daily adjustments as needed. If you find yourself behind on protein in a given day, then go for tuna, shrimp, or chicken as they are almost all protein. If you have room to spare, then go with fattier choices like salmon or pork. Also understand the differences in beef leanness--strip steak is much leaner than ribeye, etc.
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    Registered User allrnder's Avatar
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    250g sucks when you are eating 2000 calories per day. My TDEE isn't very high
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    Originally Posted by allrnder View Post
    250g sucks when you are eating 2000 calories per day. My TDEE isn't very high
    At 211lb, 2000 calories is likely barely even over your BMR, much less your TDEE.
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    Originally Posted by AdamWW View Post
    At 211lb, 2000 calories is likely barely even over your BMR, much less your TDEE.
    I maintain weight on 2500. gain at 3000, lose at 2000.

    I train once a day a few times a week. sit on the couch playing fortnite or ride my motorbike with the club. Not dirt bike. I do a whole lot of sitting and laying around
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    Without knowing your height, you would probably be just fine starting at 150g protein/day especially given you are new to lifting and on a budget. When you start noticing strength loss (less reps and especially weight), then you should increase protein IME, even if just 10-20g a day. Also make sure you are training on a good routine such as Fierce 5, not your own.
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    Depends on what goal you are pursuing.
    If you just work out at the gym, you don't need that much protein.
    If you want to gain more muscle mass, you need to make a calculation.
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    Originally Posted by Nedo View Post
    Without knowing your height, you would probably be just fine starting at 150g protein/day especially given you are new to lifting and on a budget. When you start noticing strength loss (less reps and especially weight), then you should increase protein IME, even if just 10-20g a day. Also make sure you are training on a good routine such as Fierce 5, not your own.
    Originally Posted by ermaxinc View Post
    Depends on what goal you are pursuing.
    If you just work out at the gym, you don't need that much protein.
    If you want to gain more muscle mass, you need to make a calculation.
    Thank guys. Right now i am just doing work outs at home trying to get my strength up.
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