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manchuntd88
New Member
| Joined: | 18 October 2007 |
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| Posts: | 20 |
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Posted: 28 December 2007 03:09 pm |
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Does anybody have any tips on how to consume 1 ounce of protein for each pound of weight? I don't like protein shakes, they are expensive to buy premade and i can't make them at work.
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Nir
Senior Administrator
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Posted: 28 December 2007 09:02 pm |
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It is one gram of protein per pound of body weight [or more accurately, between 0.68 and 0.82 grams of protein per pound of body weight].
I have little bags of cooked meat and fish in the freezer - each about an ounce or two. When I need a specific amount of protein I often find TVP (textured vegetable protein - dried soya mince) to be easy to deal with as I can dish myself a specific amount. When I'm lucky enough to have high-protein vegetables in stock (broccoli, spinach, mushrooms etc.) I enjoy them and allow them to provide the protein I require. I used to be into cottage cheese and tins of tuna too...
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mario
New Member
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Posted: 1 January 2008 12:30 am |
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Here's what's readily available in my area:
Turkey Patties - 35g protein per patty
Top Round - 41g per 4oz
Tuna in Water - 37g per can
And of course the extra from veggies, egg beaters. Not too hard to get the recommended protein at my weight of 155 pounds and it's a lot cheaper than protein drinks and powders.
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clarinetgurl
Distinguished Member
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Posted: 1 January 2008 05:58 am |
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Can someone remind how to know if something is a GOOD source of protein or not? Isn't there some formula?
CG
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Nir
Senior Administrator
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Posted: 1 January 2008 08:15 am |
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For a food to be a good source of protein, it should provide you with more protein than you intend to have. For example today I intend for 22.2% of my calories to come from protein, and I will be eating some foods where the % of calories coming from protein is lower - so my protein-sources should have a higher % of calories coming from protein. Also, in the case of animal products, it is a good idea for the protein to be higher, the higher the better, because in animal products what is not protein is likely to be fat - saturated fat, and that is an additional health concern.
So on with the formula. This works for any serving size where you are given the number of calories and the protein grams: (protein grams) x 400 / (calories)
Example 1: egg whites. 9g protein and 36 calories per 100g. 9x400/36= 100%. That's the best result you'll ever get. [I believe this also works for egg-beaters]
Example 2: some ham I bought yesterday evening: 120 calories and 24g protein. 24x400/120 = 80%. With red meat you get all sorts of percentages. For ham this is not too bad, so I bought it.
Example 3: dry-roasted peanuts, 575 calories and 26.1g protein. 26.1x400/575 = 18.2%. So as their reputation suggests, peanuts do have some protein - but as I can't use them to boost my protein intake because as I consume more of them they will actually lower the % of my calories coming from protein.
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nevd
Distinguished Member
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Posted: 1 January 2008 08:36 pm |
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You were up early this morning, Nir....
Did you leave the party just after midnight?
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Nir
Senior Administrator
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Posted: 1 January 2008 09:14 pm |
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There's no such thing as New Year. Today is December 32nd 
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clarinetgurl
Distinguished Member
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Posted: 1 January 2008 10:35 pm |
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YAY for Dec. 32nd!!
So, you would consider "a good source" anything over 22%?
What should I consider a good source?
CG
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Nir
Senior Administrator
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Posted: 1 January 2008 11:44 pm |
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Well, you might want to start with the BFFM 'baseline' ratios [30% protein, 20% fat, 50% carb]
Or you might take your weight, convert to kilograms and then multiply by a number between 1.5 and 1.8 to get the number of grams of protein to aim for. Then multiply by 400 and divide by the total number of calories you intend to consume during the day. [This is what I did. I last recalculated when I was 122lb. 122lb x 0.454 = 55.4kg. 55.4 x 1.8g = 100g protein; and on a 1800-calorie day I get 100x400/1800=22.2%]
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manchuntd88
New Member
| Joined: | 18 October 2007 |
| Location: | |
| Posts: | 20 |
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Posted: 2 January 2008 06:43 pm |
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Thanks for the responses! You're right Nir its GRAM of protein per pound of body weight. Good thing too or I would have to eat like 10 pounds of protein a day!
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Peter
Founder, caloriesperhour.com
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Posted: 6 January 2008 12:40 am |
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I need to keep up on the posts better. I just got to this one and it's already December 36! 
Peter
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Unique Monique
New Member
| Joined: | 2 January 2008 |
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| Posts: | 15 |
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Posted: 8 January 2008 12:34 pm |
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| Does anyone have any advice or have tried whey protein? Is it worth it?
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Nir
Senior Administrator
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Posted: 9 January 2008 12:20 am |
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I think that it is expensive (and I am quite price-sensitive on food). Probably the most expensive ingredient I buy
So it does not compare well as a cheap source of protein.
But it is a great ingredient for smoothies.
Other people find that it very portable as a protein boost when they don't have time to eat real food
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Unique Monique
New Member
| Joined: | 2 January 2008 |
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| Posts: | 15 |
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Posted: 9 January 2008 01:02 am |
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Thanks Nir. I find if I plan ahead for the week it works much better. I also believe in eating 5-6 small meals a day. I sometimes even eat cut up chicken for breakfast and never thought I would do that. I cook some chicken breasts, cut it up, and weigh 2 oz. of it and put in a little bag. This way I don't over due it with my meals. I try to have some sort of protein with every meal. I do a lot of egg whites or egg beaters, 75% low fat cheese (Cabot makes it) and I cut up the cheese in 1 inch cubes so as not to verdue it. I didn't paln too good this week, so really have to work on that for this coming week.
Well, off to watch the t.v. program Biggest loser! It's always a motivater!
Mona
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cportwine
Distinguished Member
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Posted: 30 April 2008 04:49 pm |
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Unique Monique wrote: Thanks Nir. I find if I plan ahead for the week it works much better. I also believe in eating 5-6 small meals a day. I sometimes even eat cut up chicken for breakfast and never thought I would do that. I cook some chicken breasts, cut it up, and weigh 2 oz. of it and put in a little bag. This way I don't over due it with my meals. I try to have some sort of protein with every meal. I do a lot of egg whites or egg beaters, 75% low fat cheese (Cabot makes it) and I cut up the cheese in 1 inch cubes so as not to verdue it. I didn't paln too good this week, so really have to work on that for this coming week.
Well, off to watch the t.v. program Biggest loser! It's always a motivater!
Mona
Protien always works good for me in the morning. Keeps my energy level up. I do the same thing with, chicken, tuna, and trukey. I do however need to get back to that habit. Lately I have been on a ham binge that is not good for me.
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Makebody
New Member
| Joined: | 26 May 2008 |
| Location: | |
| Posts: | 6 |
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Posted: 30 May 2008 08:31 am |
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| Totally agreed with you !! but how to measure the vitamin quaitity in the anything. do you agree that some fruits have not vitamin?
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Nir
Senior Administrator
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Posted: 31 May 2008 12:41 pm |
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| No, I have not heard of these vitamin-free fruit you speak of
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hugeknot
New Member
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Posted: 16 June 2008 02:08 pm |
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I have to fit between 90 and 120 grams of protein into a 1980 cal diet... quite a challenge!
Being british, believe in the good old baked bean, I will eat a can of baked beans for my lunch. Not very sociable though as I am usually trumpeting through the evening.
I make a chicken curry for 3 days, this has 750grams of chicken 200grams of mixed beans and mixed vegetables and a few nuts for good measure. There are a few vegetable protiens in the sauce.
400g serving = 400 cal, and 50g of protein.
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cportwine
Distinguished Member
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Posted: 29 July 2008 07:34 pm |
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lol, I can relate  besides the high fiber diet that I eat, I also take suppliments. I am alway trumpeting as you call it. It can be very embrassing at times. But, my health is well worth it...
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Lionsroar
New Member
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Posted: 1 August 2008 11:53 pm |
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Vanilla proteing powder in orange gatorade. Tastes just like an orange cream popsicle.
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hoofprints
Distinguished Member
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Posted: 13 August 2008 02:48 am |
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oh that sounds so good...if I use plain OJ will it taste like an Orange julius....mmmmm going to try that post work out tomorrow
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stillhere
New Member
| Joined: | 18 July 2008 |
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| Posts: | 24 |
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Posted: 13 December 2008 07:11 pm |
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I find that EGGS are great,85.4calories (17cal for white and 69 for the yolk-yellow) 2.7g I think in 1egg,its alright I guess..
Try to do pilates they make you muscular in ur calfs especially(I know!) but burn the fat so it looks Very skinny-weird huh! if you dont like how thin ur calf looks just take 2day exserize break and eat some meat to gain a bit of fat and start again(if you want chunky muscular legs)
from experiance~ :)
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Goya2Goya
New Member
| Joined: | 22 April 2009 |
| Location: | Japan |
| Posts: | 24 |
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Posted: 26 April 2009 02:26 pm |
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Looking for proteins myself, I ambled over to a vegan website to see where I could get proteins that are not from meat.
This is the site I found and it might be useful to others. (If sending a url is verbotten, sorry.)
http://www.naturodoc.com/library/nutrition/protein.htm
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Nir
Senior Administrator
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Posted: 26 April 2009 04:00 pm |
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Some comments on that page:
One large omission is (green) vegetables. Tons of protein in some of those. Things like broccoli, spinach, cauliflower, mushrooms, asparagus. These are also great 'diet food' stapes.
One major alarm bell "Beans and legumes, especially when eaten raw" you can't eat beans and legumes raw unless you sprout them over days that's important to know. However yes, whether sprouted or eaten cooked, they are a good source of protein.
It mentions 'soy foods' but doesn't mention TVP (textured vegetable protein, otherwise known as dried soya mince or soya chunks).
I'd put nuts as the last thing you should be getting protein from for two reasons, less protein per calorie than all the other foods mentioned and if you're trying to create a calorie deficit bear in mind portion control as 100g (3.5oz) of nuts is about 600 calories.
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mishima
New Member
| Joined: | 20 May 2009 |
| Location: | Japan |
| Posts: | 3 |
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Posted: 21 May 2009 01:31 am |
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cportwine wrote: lol, I can relate besides the high fiber diet that I eat, I also take suppliments. I am alway trumpeting as you call it. It can be very embrassing at times. But, my health is well worth it...
When I was taking cheaper protein supplements I couldn't stop! Better brands seem to be kinder on my insides. My favorite is probably Maximuscle Promax.
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