Topic Of The Week: Are you getting enough protein?
Hello everyone!
This is a very important topic for all people; weight gainers, weight loss, maintenance ect.
Too often I have someone come to me about having a hard time reaching their fitness goals, 9 times out of 10 it is diet related and most of us don’t get the right amount of protein.
So I want to know, what do you think is the right amount for you and do you think you are achieving it?
Looking forward to you responses!
Natalie,
I weigh in at about 190 and I consume about 300 – 350 grams of protein daily on a 2500 calorie macro nutrient program while buring 2700-3000 calories per day.
Sean
Sean,
That is great! You are definitely getting plenty of protein for your growing muscles. Wow, you must be burning so much fat!
I’m glad to see that you know your stuff when it comes to protein intake!
Natalie
Natalie,
Thanks for all your helpful insight yesterday in the store. I have developed a revised nutrition plan and I was wondering if you wouldn’t mind taking a look and telling me what you think?
Sean
Sean,
You’re welcome! I’m happy to be able to help you out. You can either post your diet here or you can leave it in a message.
Natalie
A study that was done in 2004 showed that the average American only consumed 19-22 grams of protein per day! What do you think about that?!
Holy cow only 19-22 grams of protein a day?! That is crazy and it also explains why Americans are over weight and weak. i will get the menu up in a seperate post.
Sean
Let me know if this is too hard to read.
-500 Calories Daily for Nutrition Plan for Fat Burning
Daily Totals Pro-320g / Carb-208g / Fat-28g / Cal-2452
• Meal 1 6:00AM
o 1 package oatmeal
o 20oz coffee (no more)
o 5 egg whites
o 1 egg
o 3 packets of splenda
o 1 scoop protein mix in 8oz water
Pro-65.6 / Carb-40.9 / Fat-5 / Cal-466.9
• Meal 2 9:00AM
o 1 scoop protein mix
o 1 scoop protein plus mix with 10oz water
o 1 apple
Pro-45.5 / Carb-29.1 / Fat-2.8 / Cal-309.6
• Meal 3 12:00PM
o 8oz grilled chicken breast (boneless & skinless)
o 1 cup brown rice
Pro-75.6 / Carb-54.3 / Fat-10 / Cal-631.9
• Meal 4 2:45PM (Pre-Workout Drink)
o 2 scoop protein mix with 12oz water
o 1 scoop Dynamite
Pro-44 / Carb-29 / Fat-4 / Cal-330
• Meal 5 4:30PM (Post Workout Drink)
o 2 scoop protein mix with 12oz water
o 2 scoop Reload
Pro-44 / Carb-57 / Fat-4 / Cal-442
• Meal 5 6:00PM
o 8 slices of turkey breast
o 1 scoop protein mix in 8oz water
Pro-54 / Carb-2 / Fat-2 / Cal-315
Hey Sean,
you need to add some carbs. (1 cup) to your post-workout meal. This is one of the most important times to get your carbs. in, the 50grams of sugars from the reload are quickly absorbed and you need to get a slow digesting carb. in as well. Everything else looks great!
Natalie
Sean,
One more thing I overlooked… your oatmeal…packet..explain please
Oh, and where are your veggies?! You should add 2 cups of veggies to at least 3 of your meals.
Natalie,
The one packet of oatmeal is Quaker weight control oatmeal.
For the Post Workout Meal – 1 cup of carb or should it be a specific carb value in grams?
2 cups added of veggies added to 3 seperate meals or just 2 cups of veggies added to the daily intake?
Sean
Sean,
I want you to switch to plain oatmeal-1 cup you can add splenda
Post-workout 50grams
2 cups to 3 separate meals!
Natalie
Wow that is a lot more food to an already large amount of food. It may take me some time to get up to that but I will start working into the meals. Thanks for all the input Natalie. I really appreciate it.
Sean