Lean Protien Sources

B

Billgear

New member
I'm a 47 year old male, started at about 255 pound, down to about 214. I work out hard, mostly compound lifts. I've been doing about 1750 calories a day for 3 months. I eat alot of chicken breasts, try to keep my protein level up. I'm ending up with a bit to much fat in my diet, as each breast is 25 grams of fat. So, is protein powder that I need to substitute? I'm watching sugar, salt, trying to do the right thing. Some of the supplements have some high levels of sugar and sodium. How do I get 150-200 grams a day of protein without the fat??

Thanks,
Bill
 
I'm ending up with a bit to much fat in my diet, as each breast is 25 grams of fat.
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Um .. what? There is no way that a chicken breast is 25 g of fat. Where are you getting your nutritional information from? A boneless, skinless chicken breast half (about 6 oz) is about 180 calories and 2.6g of fat.
 
Billgear said:
I'm a 47 year old male, started at about 255 pound, down to about 214. I work out hard, mostly compound lifts. I've been doing about 1750 calories a day for 3 months. I eat alot of chicken breasts, try to keep my protein level up. I'm ending up with a bit to much fat in my diet, as each breast is 25 grams of fat. So, is protein powder that I need to substitute? I'm watching sugar, salt, trying to do the right thing. Some of the supplements have some high levels of sugar and sodium. How do I get 150-200 grams a day of protein without the fat??

Thanks,
Bill
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You can get this from lean meat for the same calories that you'd get in protein powder- just because you can't chew it does not mean there are no calories in it!

Fish: very little if any fat in white fish or sea food,
100 grams is about 75kcals will give you about 22grams of protein.

Chicken or Turkey breast meat.
100grams will be arounf 115kcals and about 25-30 grams of protein. Again low in fat.

Lean Beef or Lamb is around 115-240kcals per 100grams (to my memory- may need to double check this) and will have about 30grams of protein. More fat in darker meats so just chose lean cuts and do not add oil.

The trick is to not add to the chicken breast you eat. Add a little salt, balsamic vinegar (a LITTLE of this as it is sugary) and herbs, thats all you need. If your eating it with anything you do not need to add any fat to things like pasta, rice or pitta bread.

Check out fitday for things like protein specifics, you do not need to take protein powders instead of food to lose weight!
 
KaraCooks said:
Um .. what? There is no way that a chicken breast is 25 g of fat. Where are you getting your nutritional information from? A boneless, skinless chicken breast half (about 6 oz) is about 180 calories and 2.6g of fat.
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Messed that up, should have been 25 calories from fat.
 
Messed that up, should have been 25 calories from fat.
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I think you may have the wrong idea about how much fat you should eat.

First of all, boneless, skinless chicken breasts are the lowest fat source of pure, lean protein you can get w/out resorting to some kind of protein powder. 25 calories from fat, or less than 3g of fat is EXTREMELY low.

Second of all, you need to be getting about 25% of your diet from healthy fats, anyway. That means on a 1750 calorie diet, you need to be eating about 48g of fat per day.
 
KaraCooks said:
I think you may have the wrong idea about how much fat you should eat.

First of all, boneless, skinless chicken breasts are the lowest fat source of pure, lean protein you can get w/out resorting to some kind of protein powder. 25 calories from fat, or less than 3g of fat is EXTREMELY low.

Second of all, you need to be getting about 25% of your diet from healthy fats, anyway. That means on a 1750 calorie diet, you need to be eating about 48g of fat per day.
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I've been trying to get around 30%, turns out one of my regular foods had a typo in my food log. So my numbers are all messed up...
 
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