A problem...

AdamJM · 02-Jul-03, 12:35 AM

Any suggestions on how to stay within caloric, fat, and carb intake limits while getting enough protein? I seem to be having a little problem in this area. I did forget to subtract the fiber, so carbs may be ok, but as far as the others I don't know what to do. I don't really have the money to be takin 10 protein supps every day, so what can I do?

gator · 02-Jul-03, 02:48 AM

Do you take any protein supp.?

gator · 02-Jul-03, 02:53 AM

errrgh....Just eat more lean meat like chicken breast or tuna etc.
There are also some great recipes to make your own shakes ( in the "Recipes" forum....duh)
If price is the problem with the whey protein try : http://www.allthewhey.com/
They are really cheap.

AdamJM · 02-Jul-03, 03:00 AM

Damn I can't handle anymore tuna a day!

mustang GT · 02-Jul-03, 03:45 AM

Well I guess a good way to tell, is for you to list your meal plan, then people would be able to help ya in this area.

**cursor** · 02-Jul-03, 06:23 AM

I agree with Mustang ... there's nothing like a good overall critique. List-away, AdamJM!

AdamJM · 02-Jul-03, 05:50 PM

Alright heres the the deal I'll post up everything I ate today at maybe midnight local time. Yesterday I didn't take fiber out of the equation so my carbs are all skewed (it would be to much work to go back and figure it out

), so I'll apreciate the help tonight or tomorrow...

Jakanden · 02-Jul-03, 06:15 PM

I have no problems getting 200+g of protein a day on a 2800 calorie diet. This is without the use of whey protein (Only used post workout).

Some tips. Everything whole wheat/grain has protein. Sprouted grain bread usually has 4-6 per slice, brown rice has 8g per 2/3 cup, whole wheat pasta has a good amount.

Peanuts are a great source of protein. I will buy a bag of unsalted nuts and unshell about 3/4 a cup worth and thats 10g of protein right there.

Oatmeal/Oatbran has a good amount of protein. The oatbran I eat (Heartland Oats) has 18 grams per cup!!

Egg whites - cheap, easy source of protein

Then of course your meats, chicken, fish, turkey is my mainstay. I occasionally eat beef but not often.

**cursor** · 02-Jul-03, 06:30 PM

Great perspective Jakanden! Even broccoli has as much protein as it does carbohydrates! (It's low-fat and has a nearly equal balance of protein, carbohydrate, and fiber.)

AdamJM · 03-Jul-03, 03:02 AM

As promised I'm back to type out the daily breakdown of what I've eaten. I've put the numbers in the order of protein, carbs, fat, calories, and they're all in g (except calories.

1:05 pm: Nacho Beef Rice and Tuna
Rice= 12, 39, 8, 242
Beef= 20.5, 0, 17.5, 130
Black Beens= 5, 7, 0, 30
Tuna (2.5)= 32.5, 0, 1, 150
Total= 70, 46, 552
3:20 pm: Glass of Milk= 11, 16, 2.5, 130
3:25 pm: leave for workout
4:00 pm: start actual workout
5:00 pm: finish workout
5:20 pm:Whey Shake= 20, 4, 2, 120
6:30 pm Dinner
Beans= 6.5, 14, 1, 100
Rice (fried)= 3, 35, 0, 160
Cat Fish= 16, 10, 15, 247
Glass of Milk= 11, 16, 2.5, 130
Total= 36.5, 65, 17.5, 637
10:30 pmHalf Tuna Sandwich
Wheat Bread= 3, 10, 1
Tuna (2.5)= 32.5, 0, 1
Whey Shake= 20, 4, 2
Total= 55.5, 14, 4, 340
OVERAL TOTAL UP UNTILL NOW= 193, 145, 52.5, 1779
Totals I'm supposed to hit today=250, 144, 44.5, 2000

Notes: I realize now I forgot to subtract the fiber calories from the overall (unless those already aren't included). Also I that damn Cat Fish tricked me, I thought it would be good for me, but then it turns out to have about as much fat as protein

. So guys theres the whole thing, help me out here, how do I get this right? I mean I could take 3 servings of whey b4 bed but I'm burnin threw the stuff already.

BigManSlim · 03-Jul-03, 08:45 AM

Why are you waiting until 1pm for your first meal? Did I miss something here? Do you work nightshift?

AdamJM · 03-Jul-03, 02:44 PM

Its summer and I'm out of school so my hours are a little skewed I get up at like 10 or 11 in the morning.

Jakanden · 03-Jul-03, 03:33 PM

Fish fats are healthy fats, they conatin fats such as DHA/EPA, omega's and another EFA's. Don't knock it just because its high in fat =)

Here is an article with some good info for you =)
http://www.t-mag.com/nation_articles/167app.html

And here is the FA profile of catfish =)
http://ift.confex.com/ift/2001/techp...paper_8101.htm

AdamJM · 05-Jul-03, 03:19 AM

Wow, thanks for the info. It made me even more confused but thanks anyway

. Damn why can't this just be simple and straight forward, say like calulus!

Jakanden · 05-Jul-03, 10:26 AM

Lol, the diet portion of a healthy workout regieme is the hardest part to get correct. It took me almost a year of studying and asking questions before I finally understood it =)