Advice on Protein?

I’m not sure how much protein I should be getting per day. I know that too little isn’t good, but I also know (or at least I’ve been told this) that too much can be stored as fat.

My current goal is too loose weight while also building muscle. So I’m just curious how many grams of protein I should be consuming.

Of course there is no 100% right answer, but I figured some of you may be able to help me!

(If you need to know what my workout plan looks like to give me advice, look like two posts down, I just posted it last night!)

Goooood Morning Beautiful Sunshines!

Today my schedule looks like this:

• 5:30am to 7:00am    Run/Yoga
• 7:00am to 7:30am    Get ready for class
• 8:00am to 9:15am    Class
• 11:30am to 4:30pm  Work
• 5:00pm to 6:30pm    Gym for Leg Day (my favorite!)

It’s currently 5:30am and I made sure to wake up super early so I could fit in a workout! I know it’s leg day and I usually don’t do cardio, but the main reason for that is because by the end of my leg workout, I usually have already murdered my legs and can barely walk. However, if I run this morning, I don’t think it will effect me when I go to the gym at 5:00pm tonight! So my plan right now is to get in at least a one mile run (…okay more like a light jog) along with a bit of yoga! Then it’s shower, morning protein fruit smoothie, get ready for my 8am class, and leave for class at 7:30am!

…2 hours till I leave for class, it’s go time!

Super productive morning/day ahead of me!

Current Plan

Split:

Day 1: Legs

Day 2: Back/Biceps

Day 3: Cardio/Abs

Day 4: Legs

Day 5: Chest/Triceps

Day 6: Cardio/Abs

Day 7: Rest

*Everyday will have abs and cardio included with the exception of no cardio on leg days. Everyday also has a ton of stretching and some days will have a workout class included such as Yoga or Cycling..etc. And, you all know my obsession with adventuring so you can bet that fun hikes, canoe trips and so on will be thrown in every so often! :)

Food:

This is just a list to give you an idea of different things I will eat on a daily basis. I eat one item from the list…not the whole list haha

Remember, I try to stick to a mostly Vegan Diet, and if possible, I opt for mostly raw as well :)

Breakfast:

• Protein Fruit Smoothie
• Acai Bowl
• Oatmeal (topped with mixed fruits and seeds)
• Yogurt with fruit and granola
• Vegan Protein Pancakes

Lunch:

• Salad (numerous toppings)
• Veggie Wrap
• Chickpea Salad on toast
  

Dinner:

I try to keep dinner as mostly veggies with protein.

• Big Salad (numerous toppings)
• Quinoa with Veggies
• Stir Fry

Pre Workout:

• Fruit (usually a banana, I keep bananas in my car and its super convenient to just eat it on the way to the gym)

Post Workout:

• Dark Chocolate Almond Milk with a scoop of Protein Powder (this gives me about 16g of Protein and it totally satisfies my sweet tooth!)

Snacks:

• Almonds
• Fruit
• Raw Veggies
• Yogurt with granola and berries
• Seeds
• …etc

My Vegan Chickpea “Tuna” Salad
with Watermelon & Quinoa Protein Salad on the side!

I am obsessed with my homemade Vegan Chickpea “Tuna” Salad…seriously it’s so good!

So I just ate lunch, I’m throwing on a bikini and heading either to the beach or the lake pool! Then it’s off to the gym for…..LEG’S DAY! Haha my favorite :)

Where do vegans get protein?

Which has more protein – oatmeal, ham, or a tomato? The answer is that they all have about the same amount of protein per calorie. The difference is, the tomato and the oatmeal are packaged with fiber and other disease-fighting nutrients, and the ham is packaged with cholesterol and saturated fat…I see about twenty to thirty new patients per week, and I always ask them, “Which has more protein – one hundred calories of steak or one hundred calories of broccoli?” When I tell them it’s broccoli the most frequent response is “I didn’t know broccoli had protein in it.” I then ask them, “So where did you think the calories in broccoli come from? Did you think it was mostly fat, like an avocado, or mostly carbohydrate, like a potato?”…When you eat large quantities of green vegetables you receive a considerable amount of protein.
-Dr. Fuhrman