Thread: Beginner:recs for a high protein diet

Originally Posted by Beth1

I am the typical female dieter. Right now I weigh 175 pounds and its not all muscle. I am active & go to the gym 3-4 times a week. I started a new diet a week ago. Per day i'm eating 185g protein/61g fat/1850 calories/139g carbs. I've always wanted a tight body. I am use to a low fat high fiber diet. Does anyone have any recs???

Hey Beth -

I am also a new one to the whole diet circuit.. I went to a trainer, because I didn't know a darn thing about quantity/type of food to eat. I am on approx 1700-1800 cal (depends on the day/workout) 5 meals a day - protein is about 175/ carbs are equal/ and little fat (except for walnuts & an occasions protein bar) I go to the gym 4 x week for weights and 3 X for cardio, taking a day of between (because I'm trying to gain muscle)

I eat only clean, non-processed foods (except the protein bar) and it has worked great! I started at 138 lbs (5'4") and was down to 128...in just 2 weeks... keep in mind that I am eating to gain, so if you are trying to loose, you have to adjust for your own body....

Read the sticky's on diet & nutrition - there is a lot of info there.

Good luck

Originally Posted by Beth1

I am the typical female dieter. Right now I weigh 175 pounds and its not all muscle. I am active & go to the gym 3-4 times a week. I started a new diet a week ago. Per day i'm eating 185g protein/61g fat/1850 calories/139g carbs. I've always wanted a tight body. I am use to a low fat high fiber diet. Does anyone have any recs???

Firstly - you need to ask yourself:
1. are you losing weight?/Is it working?
2. can you stick to the diet?

If the answer to these two questions is yes, then I don't see anything wrong with what you are doing.

When the body has lots of fat it is a lot easier to diet so you lose fat and retain lean mass... All you really need is a good calorie deficiency and more than about 1-1.25g/pound of LEAN MASS of protein (+ some healthy fats). It is only once your BF% gets down to 20% or less (for a female) or 15% or less (for a male) then you need to start to get a little more 'exact' with your diet.

So if your BF% is pretty high, then a protein intake of 1-1.5g lean mass is fine. As your TOTAL weight is 175 pounds, and as you say you have "a lot of fat", I would assume your BF% to be at least up near the 30% - so your lean mass is going to be something around 120-125 pounds... Which means that 1.5 x 125 = 185ish grams anyway... So you certainly don't need any more.

Then, as long as you are getting a good balanced diet with lots of vegetables and fibre, some fruit, lean proteins, healthy fats (nuts, seeds, olive oil, avocado) and carbs (legumes/grains) as required... And as you are getting all your vitamins, minerals (especially calcium) - stick with it!

I am not use to a high protein diet. I was on weight watchers for a few months & lost 10 pounds. I stoped that diet b/c I felt it was not enough calories & good fats/proteins etc.. This is my first week on a high protein diet. I am trying to balance my prot/fat/cal/carbs per meal.I am eating 1800 calories per day- is this too much/little? Thanks for your replies!

I posted my diet in the beginners forum & was told to post it here. I am not sure if this is going to work but i'm going to give it a try. What does anyone think?

7:30 am: 4oz Turkey Meat, 1/4 c red beans, 1/4 c 2% cheese
10:45 am: 1 scoop protein powder, apple, handfull of dry peanuts
1:30: 4oz Chicken, 3oz sweet potato, 1/4 2% cheese
4:15 pm: 1 scoop protein powder, a cup strawberries, handfull of peanuts
7:15 pm: 4oz chicken, 3oz sweet potato, 1/4 2% cheese
10:15 pm: 1 scoop protein, apple, 2tbsp heavy cream

I have an office job; I need to eat dry "non-smelly" foods for my 2nd & 4th meal.

If anyone has any recs it would help. Thanx!!!

Where are the vegetables??

I take veggie supplements; i'm not sure if that is the right thing to do.It is a mix of concentrated greens- each tablet has 1,222mg of greens.

Ahhh.. No.

You need real vegetables. And lots of them.

For your diet:
- swap 2% cheese to 1% cheese and add healthy fats to these meals instead
- drop the heavy cream and use a healthy fat instead
- make sure the chicken and turkey is lean breast meat (no skin)
- Swap powder in your last meal to real food (eg: salmon)
- add vegetables to at least 3 meals and add at least 1 cup per meal

Also:
- make sure you are taking fish oil caps (6g a day)

Thanks!!!

When I'm at work, I take cherry tomatoes, cukes, peppers, pea pods or any "packable" veges and keep at my desk. They are easy to munch for a meal !

Thanks, the peapods sound good. Also, I started taking fish oild tablets today. Everyones advise has been very helpful!:

Yeah - I'm pretty new also. I started taking the oil tabs a couple weeks ago. I don't know exactly all the benefits, etc. But I have noticed that my cravings aren't as bad, plus my skin is not so dry as it was before. I'm thinking it could be from them??