2

# Can you give an example of how to eat 170 - 195 g protein daily?

Created May 15, 2012 at 5:41 PM

Aye, this is reallllly difficult. My trainer has suggested a diet where I eat 1950 calories a day and 40% protein. 40% of 1950 is 780 divide that by 4 for 4 grams of protein to a calorie and I have to eat 195g of protein a day. Firstly, can we check if that equation is correct and I am looking at the right numbers? Secondly, I am trying to eat the protein, but I guess I am eating too fatty meat because I try to eat some steak to get some protein % up but it has to much fat! I am trying to eat chicken today, but I have eaten 7 drumsticks (3 for breakfast and 4 for lunch) and I'm only up to 47g protein and I am so full. The reason the trainer says to eat 1950 calories if you are interested is because I go to CrossFit 6x a week and he says to eat 15x what your ideal weight is. My ideal would be 130 (which I don't think is achievable now I see how much stronger I have gotten so I should reconsider) and 15x130 is 1950.

I know my trainer would say stop whining and eat more, which I understand, but can someone write be a meal plan for 1 day that would achieve 1950 cal 40% pro 40% fat 20% cho? I currently eat too much fat but don't have much trouble getting 20% cho. It has to be strict paleo.

Edit: No protein powder, my strict paleo doesn't allow dairy or soy.

(1368)

on May 17, 2012
at 02:44 PM

First week I logged what I ate naturally while doing paleo. The results were pro=26 cho= 12.5% fat = 60%. The second week I ate fairly naturally but tried to up protein a bit more. The results were: pro= 28.6% cho= 21.4% fat = 50%. So I know that kind of thing... I'm kinda getting tired of talking about it...

(1368)

on May 17, 2012
at 02:22 PM

Yea, I don't really care about being 130lbs... that was just something that would have had me looking great had I not gotten all the recent muscle I have... The coach really gave the 40/40/20 as guidelines, he told me that I could do 50% fat or whatever worked for me if I was having trouble eating that much protein. So, like I already said, this isn't a 'just do what i say and don't deviate' kind of thing. I just wanted to give it a decent shot and see how it turned out you know instead of half assing and making excuses and wondering why I don't get any better, leaner, stonger.

(1277)

on May 16, 2012
at 07:47 PM

In relation to goals: none of the goals you listed have anything to do with being 130lbs. Being 130lbs won't get you a muscle up. Being 130lbs won't cause you to finish Rx'ed. If you are like most CF'ers (I'm not a hater bytheway) you are understrong and lack a proper foundation. Learn the movements. Master the movements. Spend more time on strength. Avoid max effort metcons and focus instead on sustained effort moderate intensity circuits.

(1277)

on May 16, 2012
at 07:41 PM

In relation to the calories and ratios: My point was that spending time counting and adding and measuring is simply unnecessary. Your PHd can't tell you that because he/she needs a product to sell so they sell confusion and complexity. So the PHd says 40/40/20, but what if one day was 50/30/20 and the next 35/45/20? Does performance struggle or is that an acceptable variance? What is the natural ratio of the food you look to eat? What is the ratio that would natural occur if you just committed to eating 100% food? What if you just committed to eating slightly less?

(1368)

on May 16, 2012
at 01:53 PM

before the metcon. Where am I in relation to my goals? I'm very far off. I currently weigh in at 149 or so, my goals are to be able to do single hspu, muscle up, finish workout Rx'd or before the cut off. I'm better than when I started, but still a beginner (at crossfit for about 7 months). Short term goals are to eat paleo for the next 30 days without a cheat.

(1368)

on May 16, 2012
at 01:49 PM

This is a temporary thing about measuring, counting our ratios and calories, so that we can learn where our bodies work best. We are not expected to log our food neurotically for ever. Recovering by trying to go to bed and wake up before alarm (over 9hours per night.) Still not waking up yet but I'm trying to get there. Also stretching and foam rolling after workout. If I am too sore I take a day off if I think I won't be productive. The programming would have much more too it than I can understand as a atendee, but we do a short metcon every day, with some heavy lifting or skill training tbc

(1368)

on May 16, 2012
at 01:45 PM

The coach is a PHd in nutrition science with over 30 years personal training experience. From that he has determined that the macro ratios that work best for performance (for most ppl) 40/40/20. He does want informed consumers, this isn't just do it cause I said so. He gave us guidelines for calorie intake for the amount of exercise we are doing and his recommendation was 15x your ideal body weight. My ideal body weight is 130- magic, idk, what is magic about your ideal body weight? 40% of 1950cal is 195g protein - that is just math. These levels of food are supposed to support my goals. tbc

(2707)

on May 15, 2012
at 11:45 PM

That's fine if the ratio are rough guidelines. I think adding more protein for performance reasons doesn't make much sense. I would suggest adding more carbs (yams, white rice, squash, yucca, etc) to help fuel your activity/performance

(2707)

on May 15, 2012
at 11:43 PM

i'm between 10-11%, trying to drop it under 10. When I am trying to lean out, I try to get my protein intake the same regardless of calories. So as I go lower calories, my protein percentage goes up, so I definitely have days where it is tough to get the protein to fit. I am okay with diary, so on these days I compromise by having grassfed low fat diary. Just doesn't seem right, but only way to get a bunch of protein w/o a bunch of calories.

(41757)

on May 15, 2012
at 10:43 PM

I'm all for questioning the premises behind others' queries too.

(41757)

on May 15, 2012
at 10:42 PM

+1 for being a jerk despite not trying! :) I work so hard to be a jerk a times!

(80)

on May 15, 2012
at 09:36 PM

do you mean whey protein powder? I think they are insulinogenic and not paleo at all

(1368)

on May 15, 2012
at 08:24 PM

aha very good info, I will look at cron-o-meter tongiht.

(5145)

on May 15, 2012
at 08:16 PM

"Overtraining doesnt feel like overtraining until its too late" -- +100

(21420)

on May 15, 2012
at 08:13 PM

I'm using Cron-o-meter, which uses the USDA database numbers. IIRC Sparkpeople and LiveStrong both rely on user submissions, which are full of God-knows-what embellishments.

(21420)

on May 15, 2012
at 08:11 PM

I will also admit that I use a highly filtered whey for an extra 50gm of protein the day after a more strenuous workout. But, I just swim or bike a few days a week and lift weights for two days. Crossfit to full exertion for 5 days a week is a bit excessive, but if it brings you happiness - no harm no foul, just take extra care during your downtime to mitigate that physical stress.

(1368)

on May 15, 2012
at 08:08 PM

I think the ratios are just a guide to get us started thinking about not eating 1000 sweet potatoes or a jar of almond butter. But also they are geared towards improving performance. What is your body fat % and how long have you been at that %?

(2707)

on May 15, 2012
at 08:04 PM

I still like having my protein in the .8 to 1 gram per pound range. I'm just under 160, and probably getting in the range of 140 - 150 grams of protein per day. Some days I make it slightly above 160. For the rest of my calories I tinker w/ more carbs when I feel like I am not recovering fast enough or have enough energy to fuel my workouts. Times where I am doing more low intensity I lower the carb and up the fat. I dont pay attention to the ratios really.

(1368)

on May 15, 2012
at 07:47 PM

Actually, it is only for 60 days, as far as I know. What comes after that I am not sure. What is a regular macro ratio for different activity levels?

(1368)

on May 15, 2012
at 07:46 PM

Yea, I already did my knees in from my own lack of disrespect toward my knees. Its OK they both healed and I am much more careful with how I treat them. I really don't care about what I weigh, I just want to lean out a bit. I understand that working out 6x a week seems like a lot, but really CF workouts aren't that strenuous. They only go for about 4-20 minutes at high intensity. I'm holding onto fat because I have too many cheat days, that is why I'm trying to get my diet a bit more under control. If I actually could do 30-60 days with no cheats and I still didn't lean out, I would reconsider

(1368)

on May 15, 2012
at 07:39 PM

OOps I accidentally walked into the Crossfit Haters Forum Bill1102inf. Excuse my while I take me eliteness elsewhere.

(1368)

on May 15, 2012
at 07:36 PM

Don't know where you got you Paleo info from, but functional exercise and fuel from meat (protein) and whole foods, is about as Paleo as it comes in my opinion. Although, I would leave out the exercise part completely as Paleo is a diet prescription to me.

(6719)

on May 15, 2012
at 07:16 PM

don't waste your \$\$\$ on that garbage.

(982)

on May 15, 2012
at 07:08 PM

"bad" or not cave or not it does not sound like Paleo "at all"

(1368)

on May 15, 2012
at 06:46 PM

I actually enjoy going to crossfit, it makes me happy, so its not that bad really.

(6097)

on May 15, 2012
at 06:35 PM

It sounds terrible.

(1368)

on May 15, 2012
at 06:32 PM

My goal is to be better at life. I asked my coach about over training and he said that I need to think about 'under recovering'. He said that if I take adequate recovery measures (sleep a lot, eat really well) then over-training won't be an issue. When I get too sore or feel my body hurting, I take an extra day off. Not having any orthopedic problems yet, if anything my back and knee pain (which I have had for years) is getting less sever the more I train.

(1368)

on May 15, 2012
at 06:25 PM

Well, my def of Paleo ain't living in a cave... so I guess it is.

(1368)

on May 15, 2012
at 06:24 PM

Also, I put this into spark people and it showed 1328 cal and only 124g protein so I don't know what its deal is... but the ratios were spot on.

(1368)

on May 15, 2012
at 06:23 PM

Thanks Joshua, this helps.

(5828)

on May 15, 2012
at 06:04 PM

After seeing how Joshua gets 188 grams of protein in day I take back my comment about (unpaleo) protein powder. I still think 6 days a week of Crossfit is rough. Good luck!

(5828)

on May 15, 2012
at 05:55 PM

God invented protein powder for situations like yours. I imagine there are plenty of people who work out really hard and don't eat nearly that much protein. And, 6 days a week of Crossfit is going to be really rough on your body.

(5145)

on May 15, 2012
at 05:50 PM

I'm very interested in the answer to this. I have the same question when I hear people recommend eating a gram of protein for each pound of body weight.

(1368)
• Views
37.3K
• Last Activity
1281D AGO

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

7

(21420)

on May 15, 2012
at 05:59 PM

4 eggs cooked in butter, 4oz of roasted chicken breast for breakfast
6oz of sirloin steak with a cup of asparagus for lunch
4 roasted chicken drumsticks (meat and skin) for dinner with 2 medium sweet potatoes, 3 cups of lettuce (a salad)

44% protein, 41% fat, 15% carb in 1700 cals (188gm protein).

Not perfect, but tinker with this kind of thinking. A bit more carb would actually get you to around 20% carb and 40/40 P/F.

In general, beef cuts with "loin" in the name are leaner, and those might help you get the higher protein without additional fat.

Fish, even fatty fish, doesn't carry the fat payload that land critters normally do as well.

(21420)

on May 15, 2012
at 08:13 PM

I'm using Cron-o-meter, which uses the USDA database numbers. IIRC Sparkpeople and LiveStrong both rely on user submissions, which are full of God-knows-what embellishments.

(1368)

on May 15, 2012
at 06:23 PM

Thanks Joshua, this helps.

(1368)

on May 15, 2012
at 06:24 PM

Also, I put this into spark people and it showed 1328 cal and only 124g protein so I don't know what its deal is... but the ratios were spot on.

(1368)

on May 15, 2012
at 08:24 PM

aha very good info, I will look at cron-o-meter tongiht.

6

(1277)

on May 15, 2012
at 08:09 PM

I am a little confused.

What magically happens at 130lbs?

What magically happens at 1950 kcals?

What magically happens at 40/40/20?

What magically happens at 195 grams of protein?

I am not trying to be a jerk but isn't the idea of being "Paleo" is that you no longer have to over-analyze your diet. You eat real food at levels which support your goals. That's it. Isn't it supposed to be a naturally method of eating in which your instincts take over?

How are you recovering now?

I know you said "crossfit 6x a week" but what is the programming? (crossfit means very different things to different peiople)

Are you doing strength work plus "met-con" each day? If not, how much stength? how much "met-con"?

Where are you in relation to your goals now?

(1368)

on May 16, 2012
at 01:49 PM

This is a temporary thing about measuring, counting our ratios and calories, so that we can learn where our bodies work best. We are not expected to log our food neurotically for ever. Recovering by trying to go to bed and wake up before alarm (over 9hours per night.) Still not waking up yet but I'm trying to get there. Also stretching and foam rolling after workout. If I am too sore I take a day off if I think I won't be productive. The programming would have much more too it than I can understand as a atendee, but we do a short metcon every day, with some heavy lifting or skill training tbc

(41757)

on May 15, 2012
at 10:42 PM

+1 for being a jerk despite not trying! :) I work so hard to be a jerk a times!

(1368)

on May 16, 2012
at 01:53 PM

before the metcon. Where am I in relation to my goals? I'm very far off. I currently weigh in at 149 or so, my goals are to be able to do single hspu, muscle up, finish workout Rx'd or before the cut off. I'm better than when I started, but still a beginner (at crossfit for about 7 months). Short term goals are to eat paleo for the next 30 days without a cheat.

(1277)

on May 16, 2012
at 07:47 PM

In relation to goals: none of the goals you listed have anything to do with being 130lbs. Being 130lbs won't get you a muscle up. Being 130lbs won't cause you to finish Rx'ed. If you are like most CF'ers (I'm not a hater bytheway) you are understrong and lack a proper foundation. Learn the movements. Master the movements. Spend more time on strength. Avoid max effort metcons and focus instead on sustained effort moderate intensity circuits.

(41757)

on May 15, 2012
at 10:43 PM

I'm all for questioning the premises behind others' queries too.

(1368)

on May 17, 2012
at 02:22 PM

Yea, I don't really care about being 130lbs... that was just something that would have had me looking great had I not gotten all the recent muscle I have... The coach really gave the 40/40/20 as guidelines, he told me that I could do 50% fat or whatever worked for me if I was having trouble eating that much protein. So, like I already said, this isn't a 'just do what i say and don't deviate' kind of thing. I just wanted to give it a decent shot and see how it turned out you know instead of half assing and making excuses and wondering why I don't get any better, leaner, stonger.

(1368)

on May 16, 2012
at 01:45 PM

The coach is a PHd in nutrition science with over 30 years personal training experience. From that he has determined that the macro ratios that work best for performance (for most ppl) 40/40/20. He does want informed consumers, this isn't just do it cause I said so. He gave us guidelines for calorie intake for the amount of exercise we are doing and his recommendation was 15x your ideal body weight. My ideal body weight is 130- magic, idk, what is magic about your ideal body weight? 40% of 1950cal is 195g protein - that is just math. These levels of food are supposed to support my goals. tbc

(1277)

on May 16, 2012
at 07:41 PM

In relation to the calories and ratios: My point was that spending time counting and adding and measuring is simply unnecessary. Your PHd can't tell you that because he/she needs a product to sell so they sell confusion and complexity. So the PHd says 40/40/20, but what if one day was 50/30/20 and the next 35/45/20? Does performance struggle or is that an acceptable variance? What is the natural ratio of the food you look to eat? What is the ratio that would natural occur if you just committed to eating 100% food? What if you just committed to eating slightly less?

(1368)

on May 17, 2012
at 02:44 PM

First week I logged what I ate naturally while doing paleo. The results were pro=26 cho= 12.5% fat = 60%. The second week I ate fairly naturally but tried to up protein a bit more. The results were: pro= 28.6% cho= 21.4% fat = 50%. So I know that kind of thing... I'm kinda getting tired of talking about it...

4

(1085)

on May 15, 2012
at 07:10 PM

Joy - I feel like you are walking a tight rope doing CF 6x per week with your history of back and knee pain. I certainly hope I'm wrong but it seems like its only a matter of time until one of those pesky injuries rears its ugly head. Overtraining doesnt feel like overtraining until its too late.

Also, if you are trying to get to 130 lbs, eating 195 grams of protein and 15x what is required of a person 130lbs seems ridiculous. I understand the need to eat more to fuel your activity and help with recovery but your trainer's recommendation doesnt quite add up in my opinion.

I know you love your CF but sometimes less is more. With your level of activity it is entirely possible that your body is holding onto stored fat and actually stalling your progress towards 130lbs.

If you were to prioritize your goals, what is more important--enjoying and excelling at CF or reaching your target weight? If reaching your target weight is your primary goal, I would consider adding a couple active rest days (walking) and removing two of your CF sessions.

(1368)

on May 15, 2012
at 07:46 PM

Yea, I already did my knees in from my own lack of disrespect toward my knees. Its OK they both healed and I am much more careful with how I treat them. I really don't care about what I weigh, I just want to lean out a bit. I understand that working out 6x a week seems like a lot, but really CF workouts aren't that strenuous. They only go for about 4-20 minutes at high intensity. I'm holding onto fat because I have too many cheat days, that is why I'm trying to get my diet a bit more under control. If I actually could do 30-60 days with no cheats and I still didn't lean out, I would reconsider

(5145)

on May 15, 2012
at 08:16 PM

"Overtraining doesnt feel like overtraining until its too late" -- +100

1

(2957)

on May 16, 2012
at 09:15 AM

No need for protein powders. I regularly eat 200g of protein PWO from whole foods. It usually consists of 500g of chicken or a 400g steak, rest coming from tuna or shrimp.

1

(115)

on May 16, 2012
at 03:24 AM

I'm 153 trying to gain weight and right now my daily protein intake looks like 5 eggs and 4 large pieces of bacon for breakfast, 2 whole chicken legs for lunch, an 8oz steak for dinner, and a large glass of organic unhomogenized whole fat milk. It comes to about 230 grams of protein per day according to myfitnesspal.

1

(2707)

on May 15, 2012
at 07:38 PM

First off why 40% protein? To me that is a bit high, and too me means too often you are going to have to resort to either whey protein or really lean meat (which is fine once in awhile, but I am willing to bet, as time goes on, you will goto these more often than you would like).

I think trying to get around .8 to 1 per pound is a bit more realistic and still a good amount of protein.

In any case, you are gonna have to go w/ some lean meat like chicken breast, trim the fat off your steaks, and possibly even a few egg whites (I save the yolks for soups later in the week).

Obviously the other way you break your strict paleo rules of protein powder and/or low fat diary :)

Hopefully this 40 percent protein diet is only short term.

(1368)

on May 15, 2012
at 07:47 PM

Actually, it is only for 60 days, as far as I know. What comes after that I am not sure. What is a regular macro ratio for different activity levels?

(1368)

on May 15, 2012
at 08:08 PM

I think the ratios are just a guide to get us started thinking about not eating 1000 sweet potatoes or a jar of almond butter. But also they are geared towards improving performance. What is your body fat % and how long have you been at that %?

(2707)

on May 15, 2012
at 11:45 PM

That's fine if the ratio are rough guidelines. I think adding more protein for performance reasons doesn't make much sense. I would suggest adding more carbs (yams, white rice, squash, yucca, etc) to help fuel your activity/performance

(2707)

on May 15, 2012
at 11:43 PM

i'm between 10-11%, trying to drop it under 10. When I am trying to lean out, I try to get my protein intake the same regardless of calories. So as I go lower calories, my protein percentage goes up, so I definitely have days where it is tough to get the protein to fit. I am okay with diary, so on these days I compromise by having grassfed low fat diary. Just doesn't seem right, but only way to get a bunch of protein w/o a bunch of calories.

(2707)

on May 15, 2012
at 08:04 PM

I still like having my protein in the .8 to 1 gram per pound range. I'm just under 160, and probably getting in the range of 140 - 150 grams of protein per day. Some days I make it slightly above 160. For the rest of my calories I tinker w/ more carbs when I feel like I am not recovering fast enough or have enough energy to fuel my workouts. Times where I am doing more low intensity I lower the carb and up the fat. I dont pay attention to the ratios really.

1

(372)

on May 15, 2012
at 06:28 PM

Get a good organic protein powder. I believe NOW makes something decent. I've also seen some goat protein powder.

Also, why are you crossfitting 6x/week? What are your goals?

If they're anything less than the Crossfit Games I would taper CF to 3x a week, do one good lifting session a week, and walk a bit the rest. 6x a week is asking for burnout and orthopedic problems.

(6719)

on May 15, 2012
at 07:16 PM

don't waste your \$\$\$ on that garbage.

(1368)

on May 15, 2012
at 06:32 PM

My goal is to be better at life. I asked my coach about over training and he said that I need to think about 'under recovering'. He said that if I take adequate recovery measures (sleep a lot, eat really well) then over-training won't be an issue. When I get too sore or feel my body hurting, I take an extra day off. Not having any orthopedic problems yet, if anything my back and knee pain (which I have had for years) is getting less sever the more I train.

(1368)

on May 15, 2012
at 07:39 PM

OOps I accidentally walked into the Crossfit Haters Forum Bill1102inf. Excuse my while I take me eliteness elsewhere.

1

(2799)

on May 15, 2012
at 06:25 PM

Whey protein shakes make it much easier. I add a couple of tablespoons of heavy cream for some fat, but coconut milk and macadamia nuts are also popular. Microfiltered whey protein isolate is the best.

0

(0)

on April 06, 2013
at 05:08 AM

answer her question or shut the fuck up..

0

(5795)

on May 16, 2012
at 03:06 AM

I've found a great source of grass-fed ground beef (95/5) from a local farmer. It's great to eat any possible way. I even consume it raw at times. I could easily take down 24-32 oz in a sitting. That's around 175-230 grams right there...and that's just a single meal.

0

(0)

on May 16, 2012
at 02:03 AM

Didn't see shrimp, tuna, or turkey breast submitted yet.

0

(14952)

on May 15, 2012
at 11:46 PM

M1. omelet with 1cup liquid egg whites, 1 whole egg, and spinach (30g protein) M2. post workout protein shake with 2 scoops whey protein (50g protein) M3. salad with a grilled chicken breast (30g protein) m4. salmon with broccoli (30g protein) m5. 2 scoops casein protein mixed with unsweetened almond milk and frozen blueberries (50g protein)

total daily macro count = 190g protein

0

(14952)

on May 15, 2012
at 11:28 PM

That's a lot, but egg whites, whey protein isolate, and chicken breast are good options to up the protein content of meals without upping the fat.

0

(982)

on May 15, 2012
at 06:23 PM

Is that much protein and crossfit 6x/week paleo?? Sounds obscene

(1368)

on May 15, 2012
at 06:46 PM

I actually enjoy going to crossfit, it makes me happy, so its not that bad really.

(982)

on May 15, 2012
at 07:08 PM

"bad" or not cave or not it does not sound like Paleo "at all"

(1368)

on May 15, 2012
at 06:25 PM

Well, my def of Paleo ain't living in a cave... so I guess it is.

(6097)

on May 15, 2012
at 06:35 PM

It sounds terrible.

(1368)

on May 15, 2012
at 07:36 PM

Don't know where you got you Paleo info from, but functional exercise and fuel from meat (protein) and whole foods, is about as Paleo as it comes in my opinion. Although, I would leave out the exercise part completely as Paleo is a diet prescription to me.