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Share your opinion regarding the use of vitamins & supplements, fitness & exercise, discuss recipes or a tip for cutting calories, ask questions and get advice from Apex experts.
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| Posted By: shwesltey |
| Posted Date: 10-30-09 3:22AM |
Hi Everybody,
I just started bodybugg and I am really excited about the two pounds that I lost this week. I love tracking my calories and each day I make sure that there is a deficit.
Looking at my food journal my nutrition is TERRIBLE. Tons of carbs, lots of fat, and very little protein. I am supposed to be carbs 60% and fat and protein 20%. Yesterday for example I had only 7% protein which came to about 22grams.
How do I add more protein to my diet? Should I be buying protein shakes? Do they taste disgusting? What foods should I be eating to fix this?
Thanks
Sarah |
| Posted By: MichelleH |
| Posted Date: 10-30-09 8:51AM |
Are you a vegetarian? If you're not, just add more lean meat and fish to your diet. That should do it. also, add eggs or egg whites to your diet. Don't eat so much bread and other carbs. Chicken, turkey, lean red meat, beans, fish, eggs -- you should be able to up your protein intake without using shakes or powders. I prefer to eat REAL foods, not powders and supplements, so this works for me.
If you're vegetarian -- I guess someone else needs to chime in! I'm not a vegetarian so don't know how to advise someone who is to get enough protein. |
| Posted By: shwesltey |
| Posted Date: 10-31-09 3:47AM |
Thanks!
I noticed yesterday that when I had a subway sandwich my protein was where is was supposed to be and I felt less hungry all afternoon so I think I am going to find a way to incorporate some meat and poultry and see how that affects my nutrition numbers. |
| Posted By: MichelleH |
| Posted Date: 10-31-09 8:30AM |
| I know it may feel weird if you are not used to it, but you need to get substantial protein AT EVERY MEAL AND SNACK. You will feel better, you will feel stronger during your workouts, and you won't feel as hungry. Don't overdo it and try to make sure the protein is low fat, but after a couple of weeks, you'll be amazed at how much better you feel and how you don't get so hungry. |
| Posted By: shwesltey |
| Posted Date: 10-31-09 5:27PM |
Thanks Michelle H for the tip. I went food shopping today and I thought that I would look at nuts for a protein snack, but I noticed that many of them were high in fat.
What's the secret to the low fat high protein foods? |
| Posted By: shwesltey |
| Posted Date: 10-31-09 5:30PM |
Thanks Michelle H for the tip. I went food shopping today and I thought that I would look at nuts for a protein snack, but I noticed that many of them were high in fat.
What's the secret to the low fat high protein foods? |
| Posted By: MichelleH |
| Posted Date: 11-1-09 2:47PM |
I eat low fat cottage cheese with fruit (I know a lot of people don't like cottage cheese, but I actually do), mozzarella cheese sticks, yogurt -- all good ways to get in some protein, some calcium (also hard to do on a low-cal diet), protein bars (balance bars, zone perfect bars) -- all good ways to get a mix of protein and carbs with lower fat. Also -- I eat slices of turkey, ham, and chicken -- maybe with a slice of bread, maybe with cheese.
Also, there are some breakfast cereals that have good amounts of protein. Kashi Go Lean Crunch is an excellent source of protein. It also has a good amount of fiber.
Nuts are not the best protein snack -- they don't have that much protein, but do have a lot of fat. i do eat them because they are the good kind of fat, not the bad kind -- but they don't have that much protein. |
| Posted By: Howard |
| Posted Date: 11-8-09 9:09PM |
Shwesltey,
There are many ways to add protein to your daily diet. I do it in the following ways:
1) Eat high protein foods -- tofu, beans, etc.
2) I use protein bars -- my favorite is the Think Thin bars -- 20g of protein
3) I make 25g protein shakes -- Jay Robb is the best! (30g Jay Robb powder, ice, 1 cup water, 1 sliced frozen banana (slice banana, then freeze sliced banana in aluminum foil).
Howard |
| Posted By: katnyp |
| Posted Date: 11-17-09 6:23AM |
| Is it just me, or does this thread read a little 'scripted' ? Notice the plug for subway, just like they do in Biggest Loser. |
| Posted By: =CJ= |
| Posted Date: 11-17-09 6:38AM |
Seriously? maybe Michelle H works for a dairy since she mentions cottage cheese, mozzarella cheese sticks and yogurt or Kashi since she does mention that also...and Howard says something about Jay Robb atleast once a week so he must be working for them as a side job from Microsoft...people talk about McDonalds and Taco Bell because it is a conspiracy against our weight loss and they want us to think and crave the fast food!!!
come on she says Subway once and wasn't praising it... |
| Posted By: Workout Madman |
| Posted Date: 11-17-09 8:11AM |
| LOL!! Personally, I lilke Jimmy John's better. |
| Posted By: =CJ= |
| Posted Date: 11-17-09 8:29AM |
| In all honesty though I am mos def going to Subway for lunch today... |
| Posted By: MichelleH |
| Posted Date: 11-17-09 3:56PM |
In case you're wondering, I don't work for a dairy at all. I just like dairy products and getting my calcium the old fashioned way -- by eating it (or drinking it) instead of taking supplements.
and I don't know if you were joking -- but it doesn't travel well on a message board. |
| Posted By: Sherry B |
| Posted Date: 11-17-09 5:09PM |
Here are a couple of things I love:
Morning Sorbet:
122g Egg Whites International liquid whites
150g frozen raspberries
1 stick FRS Energy powder (orange or berry, low cal.
B4 Bed Protein:
122g Fage 0% Fat Greek Yogurt
10g Optimum Nutrition Choc. Supreme Casein
3g finely chopped walnuts (or leave out)
Mix thoroughly - drizzle water if too thick/dry, top with Cool Whip Free
A good LF cheese: Vermond LF Cheddar @ Trader Joe's |
| Posted By: Conni |
| Posted Date: 11-17-09 6:00PM |
| MichelleH- I think CJ was being a bit tongue in cheek in response to the "scripted" comment by katnyp! ;0) |
| Posted By: MichelleH |
| Posted Date: 11-18-09 4:16AM |
| Conni -- maybe you're right. But it's hard to tell on message board. yesterday was not a great day, though, so maybe I just read it wrong. |
| Posted By: =CJ= |
| Posted Date: 11-18-09 6:40AM |
| Yeah you did, I'll make sure to specify next time when I am being serious or pointing out that sometimes people are ridiculous. |
| Posted By: MichelleH |
| Posted Date: 11-18-09 1:46PM |
=CJ=
Ignore me. I had an AWFUL day yesterday, and probably took EVERYTHING wrong.
I only had about 3 hours of sleep the night before, so my judgment was off. I'm sorry. |
| Posted By: =CJ= |
| Posted Date: 11-19-09 6:33AM |
| No worries I totally understand how that goes. |
| Posted By: shwesltey |
| Posted Date: 11-23-09 3:57PM |
The only reason that I really go to subway is because it is a block away from where I work. So when I run late in the morning I tend to walk over on my lunch break.
If there was some other place a block away from work I would probably eat there too.
CJ I dig your sense of humor.
And I am waiting for subway to pay me for my product plugs. |
| Posted By: nicholas j |
| Posted Date: 11-24-09 8:36AM |
Let me know when you get your first check. I might have to start demanding monetary payouts for my plugs too! Lmao....
You guys are too friken cool.... =) |
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