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Old 02-17-2014, 11:37 AM   #1
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Trying Protein

You BUDDDs inspire me all the time.

I've been (uncharacteristically) struggling with my calories, both UD and DD, and doing well with exercise but stuck on the scale, and I've been thinking about what to do about it. (I wouldn't worry about the scale part if I was confident about the food part, but I'm not). All kinds of tweaks went through my mind, but what I'm going to try is .... protein!

So first, I was inspired by Cindy's low carb experiment. Even though she's decided strict low carb is not for her (and I'm not going low carb either), I think there is something to her original idea, that certain foods trigger hunger/cravings.

I was also inspired by remembering this old post from Yam Yam: Water, lemon, water, protein, sleep.....whoosh!
(I need to drink more water too!)

And then Slow Sure inspired me by making me aware of the whole concept of the importance of maintaining lean body mass. Every single source I've researched on that stresses the importance of adequate protein for protecting lean body mass. I've been intending to eat more protein, but I don't think I've hit the .8-1g per pound of lean body mass goal (luckily I know what my LBM is). I haven't actually tracked protein. It's important because I can only get this level of protein in on up days, so I'd better get it in then!

Anyway ... I think this will be more satisfying, help me preserve lean mass, and naturally reduce carbs (although I will not be going low carb). I've planned out my day for tomorrow, and I've got 110 carbs, 105 fat, 127 protein. I'll let you know how it goes!
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Old 02-17-2014, 12:24 PM   #2
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I'll be interested to see how it works for you. I seemed to do better when I was concentrating on getting more protein. I may need to revisit that.
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Old 02-17-2014, 12:45 PM   #3
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Chris, funny you should say that! After the LBM/BF test, I have upped my protein uptake too; not up to the point of LBM but slowly I'll get there! Just being conscious about it makes a difference in the food choices. I think my DD will be mostly carb but UD will have higher protein. Let's see how that works.
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Old 02-17-2014, 01:35 PM   #4
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The trainer that I'm working with at the Gym said 50% of what I eat should be protein. I know I'm not there and I think I'm going to have to start tracking it, but I'm kind of dreading that.

I think I will start by choosing yogurts that are highest in protein since yogurt is a regular staple for me. I'm going to start having a protein shake at least 2x per week as well- preferably before going to the gym since that was the trainers suggestion.
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Old 02-17-2014, 02:34 PM   #5
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I'm glad you posted this, Christina. I was wondering how your struggles were proceeding and getting ready to PM you! I will try this with you, along with recommitting myself to my JUDDD calculator calories again. I was trying to get away with higher calories, thinking I needed to, to build LBM, but I really want to see the scale start moving again too.
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Old 02-17-2014, 03:21 PM   #6
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I seem to migrate toward protein with true hunger, which is one of the things I love about this WOE.

Feeling truly hungry! It's wonderful enjoying every single bite and really "tasting" it, you know?

I realize this isn't a new revelation, but just such a "biggie" to me personally.

Hip-Hip-Hurray for protein being what everyone needs it to be, and paying close attention to how things go! Yay us!!!

Phyl
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Old 02-17-2014, 03:26 PM   #7
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Originally Posted by gotitnow View Post
I seem to migrate toward protein with true hunger, which is one of the things I love about this WOE.

Feeling truly hungry! It's wonderful enjoying every single bite and really "tasting" it, you know?

I realize this isn't a new revelation, but just such a "biggie" to me personally.

Hip-Hip-Hurray for protein being what everyone needs it to be, and paying close attention to how things go! Yay us!!!

Phyl
I wholeheartedly agree with this (the bolded part)!!!
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Old 02-17-2014, 03:37 PM   #8
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Sounds like a good experiment to me. What I love about all of us here at Juddd is that we don't give up. If something's not working, an experiment is in order! I think I'll try to let someone else take the reins this time, and wait to hear results.
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Old 02-17-2014, 04:51 PM   #9
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On DD's I usually would try to get as many calories from protein as I could but it would never reach the .8-1g per pound of LBM so I also upped my UD protein to around 1.2g to try and compensate and made sure my last meal was loaded with protein. I tried to aim for a weekly average of .8g per pound LBM and timing protein with weight training. Once I got my weekly average to around .8g I felt my LBM stabilized and actually began to increase while weight lifting and doing JUDDD.
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Old 02-19-2014, 06:13 PM   #10
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Dawn, are you having the munchies too?

JD - yay for getting more protein! I agree it is not easy to get up to the LBM level, but any increase helps, right?

Carly - 50% seems daunting, but I think the yogurt is a great idea. Fage plain has 18-20 grams protein for 7 oz. I'm going to try to have that on both UD and DD.

Carol - it will be fun to have a protein buddy! I will learn a lot from you, because I think you've probably been better about getting protein in all along.

Phyl - I agree about protein sounding good when I'm really hungry. I've been craving it lately which is kind of making me wonder if I wasn't getting enough? But if I have whatever I feel like in the moment, it's mostly carbs.

Cindy - I thought you were brave to try low carb. I've thought about it but just didn't want to. I'm hoping this will have some of the benefits without being as restrictive.

Mike - Compensating for DDs by adding extra protein on UDs was a great plan. I'm not ready for that level of dedication, but I am very interested to hear that it worked well for you.

My first higher protein UD went pretty well. I had a passing urge to eat more carbs, even though I had some (toast, potato, cookies, veggies, berries), but I wasn't hungry, and I felt good and my choices were more healthy and balanced than they have been, and my calories were right on plan. I'm hoping that by continuing that most of the cravings will go away. It used to work great to have whatever I felt like eating on UDs, but given my recent struggles I think I need to pay attention to nutrition a little more and see if it helps. (I'm also wondering if I need to supplement with vitamin D at this time of year. It's supposed to help with weight loss, and last year at this time I was really low.)

Today is a DD and I tried to up my DD protein too by stirring a scoop of chocolate protein powder into some Fage Greek yogurt. It tasted a little like chocolate cheesecake. It was a bit expensive in calories for a DD, but 42g protein for 220 calories is not too shabby. It's only 6pm, so we'll see how tonight goes, but at this moment I'm not hungry at all. Earlier, though, I was feeling blah that it was a DD and felt like I wanted to eat real meals and was wondering if I was going to make it. I don't know where that feeling is coming from, but hoping better nutrition/protein will help. It seems to have passed for now.

Last edited by calichris; 02-19-2014 at 06:16 PM..
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Old 02-19-2014, 06:20 PM   #11
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I got a box of quest protein bars. Hope those will help.
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Old 02-19-2014, 06:21 PM   #12
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I got a box of quest protein bars. Hope those will help.
Love those!!!
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Old 02-19-2014, 07:00 PM   #13
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Those Quest bars look like a good combo of protein and lower carb. What flavors are good?
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Old 02-20-2014, 05:45 AM   #14
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I love Quest bars. Among my favorite are the double chocolate chunk, coconut cashew, and chocolate chip cookie dough. Keira really likes the white chocolate raspberry and the banana bread.

I have been getting the munchies a lot lately. I suspect it's because I'm at goal and my body is fighting me, wanting to regain. I do find I can keep the munchies in control better if I grab a Quest bar instead of Snickers bar. Fewer calories in the Quest bar and much more protein.

Yesterday's DD consisted of Greek yogurt, chili, a Quest bar, and a Subway salad. 59 grams of protein and 528 calories, over 4 meals, and I felt stuffed when I went to bed.
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Old 02-20-2014, 07:38 AM   #15
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I eat a lot of protein. I think I started low carbing before the high fat craze that seems to be currently in favor so I never got the habit of pushing fats. (I do eat plenty of fat but it never makes up more than about 65% of my calories.) I tried the high fat moderate protein a while back and it just didn't agree with me. And I found it just doesn't quell the hunger the same way that protein does. So, I stick with the greek yogurt and hard boiled eggs and various kinds of dairy and animal proteins to keep me on the straight and narrow.

I also like the Quest bars but I'm currently obsessed with the new Quest Cravings peanut butter cups. They're about the same calories but only 10 total carbs, sweetened with erythritol, stevia and sucralose (so no gastric issues) and 20 grams of protein. I think they taste great although I'll admit my standards are probably lower than people who can eat regular candy (so don't hold it against me if you try one and it tastes blecchh...)

I've been eating one of the cups (for 120 cals/3.5 net carbs) for a treat on every Up day and really enjoying it.

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Old 02-20-2014, 11:40 AM   #16
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Those Quest bars look like a good combo of protein and lower carb. What flavors are good?
My favorites are: Vanilla Almond Crunch and White Chocolate Raspberry. I tried Cinnamon Roll and I didn't like that at all. I have to confess, though, that those are the only ones I've tried!
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Old 02-20-2014, 11:46 AM   #17
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I've never had a Quest bar but keep reading that people microwave them because they turn into a warm, gooey cookie-like mass. Does anyone here do that?
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Old 02-20-2014, 11:49 AM   #18
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I've never had a Quest bar but keep reading that people microwave them because they turn into a warm, gooey cookie-like mass. Does anyone here do that?
I do it because I like to cut them up and have a small treat rather than the whole thing at once. Have to be careful not to microwave for very long. I think 10 seconds is about as long as is needed. I actually prefer them as chewy as they come, but a lot of people like them soft.
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Old 02-20-2014, 12:01 PM   #19
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I do it because I like to cut them up and have a small treat rather than the whole thing at once. Have to be careful not to microwave for very long. I think 10 seconds is about as long as is needed. I actually prefer them as chewy as they come, but a lot of people like them soft.
I like them chewy, so I don't usually microwave them, but Keira will ask for a protein cookie every once in a while. I'll cut a Quest bar in half, put it on parchment paper, and microwave the 2 pieces for 10 seconds. They do turn into "cookies" and taste great warm and gooey. I like that I can give her a "treat" that has mostly natural ingredients and a good amount of protein. For the double chocolate chunk, if I give her half, it's 80 calories and 10 grams of protein. And I know what the ingredients are!
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Old 02-20-2014, 07:20 PM   #20
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I got two free Quest bars in the mail, and I loved the lemon one...can't remember the name of it exactly. I need to buy a box!
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Old 02-20-2014, 09:32 PM   #21
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ooh, that microwave Quest bar idea sounds .

I think this protein thing is working! I could have more calories today and I don't even want them!

Last edited by calichris; 02-20-2014 at 09:37 PM..
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Old 02-20-2014, 11:21 PM   #22
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Where do you guys buy these? are they in the cookie section or health bar section? I couldn't find these at walmart, may be I wasn't looking in the right area!
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Old 02-21-2014, 03:36 AM   #23
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Those Quest bars look like a good combo of protein and lower carb. What flavors are good?
I like the cookie dough ones.

Quote:
Originally Posted by jdforshort View Post
Where do you guys buy these? are they in the cookie section or health bar section? I couldn't find these at walmart, may be I wasn't looking in the right area!
I just ordered a box of 12 from A***** for $24.
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Old 02-21-2014, 05:59 AM   #24
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I order from Netrition for $2.09 apiece ($24.99 per box). That way, I can try different kinds.

Locally, I've found them at the Vitamin Shoppe and Hy-Vee supermarket in the health food market. I'm sure you don't have Hy-Vee out there, but thought it might help you to look in the health food section.
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Old 02-21-2014, 06:10 AM   #25
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Where do you guys buy these? are they in the cookie section or health bar section? I couldn't find these at walmart, may be I wasn't looking in the right area!
I get them at the Vitamin Shoppe. They have a whole section that's just different protein bars. I have a club card there, so I get points. They were on sale last week for $24/box, normally around $27, but I also had a $10 reward, so I got two boxes for right around $40. It's also a good way to buy a few to try before you decide to commit to a whole box, then you can order them from Netrition or wherever.
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Old 02-21-2014, 12:21 PM   #26
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I was browsing and stumbled upon this thread:

So if you lose more than you should--And lose LBM, you could have HIGHER BF?

Good info about ways to retain LBM. Adequate protein intake seems to be key as well as resistance training
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Old 02-21-2014, 12:23 PM   #27
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I'm joining y'all! From now on, all DD's, I'll aim for at least 60g protein and at least 90g on UD's. I had a dunk test in December and reportedly have 111lbs of LBM to protect.
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Old 02-21-2014, 12:23 PM   #28
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Quest bars are great! I signed up for the 2 free bars so I hope I get them soon. I only buy them once in a while since they are so expensive. I'll have to pick up some this weekend!
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Old 02-21-2014, 12:30 PM   #29
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Quest bars are great! I signed up for the 2 free bars so I hope I get them soon. I only buy them once in a while since they are so expensive. I'll have to pick up some this weekend!
Is it the HungryGirl promo?
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Old 02-21-2014, 12:36 PM   #30
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