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E4A21 Approaching Your Protein Goals

Approaching Your Protein Goals

In this lesson you will learn how to simply and easily calculate and reach your protein goals for E4A21.

Hitting the Mark

[text_block style=”style_1.png” align=”left”]The E4A team has a little love affair with protein. Here’s why:
– Protein increases the thermic effect of eating and improves metabolism
– Protein increases the rate of fat loss
– Protein can help to decrease cardiovascular disease risk

Without adequate protein, our bodies can’t function well since protein helps replace worn out cells and aids in growth and repair of our muscle tissue. But here’s the scary fact:

Most of us only get 60-70% of our ideal protein needs per day.

So for the next 21 days at least, we’re pulling you out of that category. So just how much should you eat?[/text_block]

Figuring out your protein goal

[text_block style=”style_1.png” align=”left”]Wouldn’t it be easy if we could simply eat a giant steak (or a ton of tofu) in one sitting and just be done with it?

Too bad, our bodies just don’t work that way. That’s why we need to spread our protein throughout the day and eat a little with every meal. To help you do that, let’s figure out how many grams of protein you need per day.

E4A21 FORMULA:

Weight in pounds * 0.8 = grams of protein

OR

Weight in kilograms * 1.619 = grams of protein[/text_block]

How much protein to eat daily

[text_block style=”style_1.png” align=”left”]Since our goal is fat loss, for the next 21 days, your ideal amount of protein is being set at 0.8 grams per pound of total body weight.

We haven’t lost you have we? Okay, let’s make it easy:

Let’s say we have a person who weighs  200 pounds.

To figure out their protein goal, we’d simply multiply total body weight (200 lbs) by 0.8.
200 lbs × 0.8 g/lb =  160g

So the protein goal is 160 grams of protein per day.

Spread out over 4-5 meals per day, this means the target is around 32-40 grams of protein per meal.

Now that we know how many grams of protein we need each day (and at every meal) let’s take a look at protein sources.[/text_block]

Protein-rich foods

  • 3-4 oz of cooked lean meat, poultry, or fish 1 cup of cooked seafood
  • 4 egg whites
  • 2 large eggs
  • 1⁄2 cup of cottage cheese
  • 1⁄2 cup of plain greek yogurt
  • 2 oz of part skim cheese
  • 1 scoop of protein powder
  • 1 cup cooked lentils or beans 3-4 oz of tempeh or tofu
  • 1 small veggie burger

[text_block style=”style_1.png” align=”left”]Each of the foods in these examples contain roughly 15-20 grams of protein.

Now that you know how much protein you need, you can mix and match from the list above to get your optimal amount for each meal. Cool, huh?

But hold up. Does this mean you have to start weighing your food or counting every measly gram of protein?

Nope. Remember, we like to make things simple. Which is why we have an easy method for getting the right amount of protein at every meal.[/text_block]

Translation…

[text_block style=”style_1.png” align=”left”]Do us a favor right now and pick up a deck of cards.

Each deck sized portion is roughly equivalent to 20-30 grams of protein. So if you need 40 grams of protein per meal, you’d simply pick a source from the above list and get yourself two palms worth.

How’s that for easy?[/text_block]

Got Questions? Ask away…

[text_block style=”style_1.png” align=”left” font_size=”17″ width=”940″]So you have questions. Sure you do, that’s expected! The key is not to let uncertainty paralyze you. Participate in the Discussion Board, share photos of your meals, recipes, and your success stories. Most of all don’t be afraid to ASK QUESTIONS. [/text_block]