I looked at the nutrition guidelines based on NROLFW

OK, so I finally downloaded that worksheet from the blog.. Anyways it said the following:

  DAILY PER MEAL Fat Loss (-300 calories/day)
Calories  Carb (g) Protein (g) Fat (g)
No workout
1398        ;   54          190             46
Active workout
1681        ;  104        190            56
Strenuous work and workout
1964        ;   153       190            65.

How in heck do I get that much protein? I eat very clean, in general. Alot of fresh fruits and veggies and I eat soy protein alot. But any ideas?

For breakfast I hit the protein with egg whites but blew it on the carbs - even though it was 1/2 a double fiber english muffin.

thoughts?

Thanks.

How?

You don't.

The formula they use is 1 g of protein per lb of your body weight. That's ridiculous. Grams of protein should be related to lean mass, not overall body weight. It's better to aim for 1 g of protein per lbs of goal body weight (if you're trying to lose), not current.

This breakdown smells of Atkins. And I mean it stinks. Only 54 g of carbs????

Hi

Golly, thanks. I thought I was going nuts. There was no way as I looked at foods that I could ever eat 190g of protein.

I am currently eating about 50% - carb / 20-25% protein / 30 - 25% Fat .

I think that my carb is high. I am not losing weight at all.

I do cardio 3-4X week - sometimes long runs (2 hours)

I do weight liftting NROLFW 3X week

I do HIIT 2 -3 times per week.

I just can't understand...

That worksheet's messed up.  NROLFW says 40% cals from carbs, 30% from protein, 30% from fat.  That would give:

1400 cals total = 140 g carbs, 105 g protein, 47 g fat

1700 cals total = 170 g carbs, 128 g protein, 57 g fat

1900 cals total = 190 g carbs, 142 g protein, 63 g fat

I'd say as long as you can keep your protein at or above 100 g per day, you'd be doing fine.  (Personally, I'm doing okay on 50% carbs/25% fat/25% protein.  I just make sure to keep my daily protein over 100g even if it's a lower cal day.)

i know it adds in more carbs but beans (soaked overnight & cooked slowly) & lentils, along with certain grains like bulgur are great veg protein. quinoa as well. i drastically cut back on bread (like less than once a week) so i could eat more of these kinds of foods without going over board on the carb

remember they are just guidelines. one can't do everything on these cookie cutter programs perfectly except to the best of your ability. like my stupid gym doesnt have a barbell but i try to adapt & ive still gotten good results. samething with the diet, since im a pescetarian & i dont eat fish everyday.

Hey Octo-

My gym doesn't have a barbell, either! What have you been doing to get around that?

I've been using dumbells for some things and the cable machines for others. The Romanian lifts work well with dumbells for me, but the deadlifts from the floor or from the step I  tend to use a cable machine for because I can attach a long bar, which makes form a bit easier - only problem here is that I've run out of plates. The push/pull, I replaced with leg presses and shoulder presses.

(perhaps this deserves it's own thread, oh well... back to the real topic -

On the protein front, I eat 300g of cottage cheese every day now, and that has made meeting my protein targets much easier - esp because I don't want to drink a ton of protein shakes every day - it just seems wrong. I am a fallen vegetarian, and am still not much of a meat eater.  Pineapple helps to make the cottage cheese a bit more appetizing... sometimes I stir in raisins and almonds.

Original Post by monkeyfish77:

Hey Octo-

My gym doesn't have a barbell, either! What have you been doing to get around that?

I've been using dumbells for some things and the cable machines for others. The Romanian lifts work well with dumbells for me, but the deadlifts from the floor or from the step I  tend to use a cable machine for because I can attach a long bar, which makes form a bit easier - only problem here is that I've run out of plates. The push/pull, I replaced with leg presses and shoulder presses.

(perhaps this deserves it's own thread, oh well... back to the real topic -

 

 ill just hi-jack the thread for one moment, sorry. i have to admit that i just pretend the dumbbells are a barbell, dont even have any cables. i know what using a barbell feels like, but its not the same & a couple of times i kinda hurt my wrist. but i just struggle through, it may not be ideal but at least im doing it.

Another good from of protein is tilapia fillets.  8 oz has only 200 calories and about 42 g of protein with only 2 g of fat.  If you have hard boiled eggs for breakfast and tilapia for lunch or dinner, your calories for the day are very low and protein is high.  That leaves lots of room for other things you love.  I like my tilapia with fresh salsa on the side. Salsa is another item you can eat tons of and keep calories very low.  Of course I will be great during the week and eat lots of tilapia, salsa, eggs and other good things, then blow it on the weekend with sweets and red wine.  You can't win!  But give it a try.

Original Post by octo-luv:

 ill just hi-jack the thread for one moment, sorry. i have to admit that i just pretend the dumbbells are a barbell, dont even have any cables. i know what using a barbell feels like, but its not the same & a couple of times i kinda hurt my wrist. but i just struggle through, it may not be ideal but at least im doing it.

 More hijacking!

Yup- that's a lot of what I do as well. Just be super careful as it's harder to keep form with dumbells.

If you have any epiphanies, let me know :)