Journal de erikahollister, 16 sept. 21

advice  

Lots of supplements help me get in what I need for protein. Waters, bars, whey protein powder with crystal light. Hope this helps . 

I'm actually at 2g per pound. that's 300 daily. cottage cheese and Greek yogurt tuna eggs 96% lean ground beef chicken breast. I Focus on that and the other macros fall into place by the end of the day. whey is good for bumping up oatmeal. 

Dr. Ken Berry recommends 1 gram protein per KILOGRAM of body weight. Converting kg to pounds, 1 pound is .4536 kilograms. For my 192 lbs, that's 87 kilograms so 87 grams of protein. This seems reasonable to me and suits my appetite perfectly. 

like Hebrews said.. whey in your oats in the morning. then another in a smoothie with lunch or at night would be an additional 50g of protein right off the bat. just any meat with every meal (the less legs it had the better) adds up at the end of the day. then the calorie dense stuff like cheese and nut butters. fat free cheese actually has a decent lil amount of protein w fewer calories . 

i put a scoop in 16 oz of green tea at lunch and blend it untill just smooth without a lot of air, i also eat about 40 to 50 g of solid food, i avg 80 to 100 g a day, which is ok for my lifestyle, when i work out or am real active i get 120 to 140 g, varies person to person, try for balance, i shoot for 50 % protein and 25 % each carb and fat, but i dont eat alot of cal a day 

Per that formula I'd have to eat about 190 grams and I almost never do. My main driver is calories in since I'm trying to lose 180 lbs. I shoot for a macro balance of 50/30/20 for carbs/protein/fat. That is working for me and I'm as healthy as I've ever been in my life right now. 

@Rick Stewart. That less legs the better comment is profound and I'd never heard it before. We eat a big percentage of legless animal protein: fish, scallops, oysters, squid. Makes such sense. Thanks for sharing. 

fish. especially COD. super protein food. 

! believe it's 1g/kg, per your ideal body weight. At least that's what my professor who is a nutritionist says. 

I make tuna salad for breakfast- 3 egg whites (80 gr) plus one whole egg and water packed tuna canned; some mayo; -50 gr protein 

prioritize hitting your protein by planning out the day's meal.  

I can speak from personal experience a consistant level that high of protein can lead to kidney stones. 

I eat Ratio Protein Yogurt with breakfast. It has 25 grams of protein. 

Ajf has a good point. If youre only eating 1200 calories a day then trying to get 1g per lb would be very hard unless you cut one of the other macros way down. At that point you'd have to wonder if it even had any benifit if you're lacking fats and carbs, which are protein sparing . 

You can do the 40(Fiber)-30(Protein)-30(Fat). That'd be % per day. I tend to do 40% Fiber instead, though. =) 

Oops! I meant....40% Protein....sorry  

Protein shakes, Greek yogurt, and protein bars can help. Protein is important if you want to improve your body composition. I think if you're not lifting weights, it isn't as important but still helpful. Also, the net calories of protein are about 3.2 per gram after digestion so they can help with a calorie deficit. 

What the pros are recommending for protein intake seems high to me. I implemented a 129g of protein daily for someone. It was a challenge, but here what I did. Also, I added cherries to the diet to counteract all the protein intake to protect the kidneys. I don't know if it's right but I had no choice in the matter. 2eggs at least, tofu, fish, lean chicken, beef. Beans, green bean vermicelli. Ensure, pea powder (plantbased protein powder). Protein is also hard on the digestive system, that's why eggs & fish is my first choice. I also cooked quinoa (cooked well). I'm on the fence with high protein, it doesn't seem balanced or right. It's been proven that people on whole food plant based diets live longer.  

I reckon Lobster and shrimp are an exception