Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / How to Eat More Protein (Simple Plan for Women Over 35)

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How to Eat More Protein (Simple Plan for Women Over 35) · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

0:01
Welcome back to the Body Recomposition Revolution.
0:04
This is Robin, your host. Today we are going to be
0:07
breaking down exactly how to eat over 100 grams of protein per
0:11
day because I know that initial shock feeling when you get that
0:16
number of 100 plus grams of protein per day, your first
0:20
thought is how? What's next?
0:22
What do I do? Today?
0:23
We are breaking it down because it's really simple.
0:26
I have recently received a lot of custom macro formulation
0:30
requests, and I've spent the last month kind of revamping how
0:34
I deliver that information because I want it to be usable
0:38
and not just usable. I want it to act as a really
0:42
valuable tool in helping women understand how to actually
0:47
implement these macro formulations they're getting
0:51
from me or the Internet or an app or what have you.
0:55
And what spurred me to totally go in depth when I deliver the
1:00
information back to these women is a conversation I had with my
1:04
girlfriend at the gym a few months back.
1:06
And I had done her macros over the summer when I just started
1:11
doing macro formulations and she got the numbers from me.
1:15
It was a one page PDF at the time.
1:17
Now it's like 7. And she received the numbers and
1:20
she goes, OK, now what? What's next?
1:24
And I feel like that feeling of what's next, how do I implement
1:28
this? What do I do now is so common
1:31
from everybody when they first receive this macro formula from
1:36
wherever they received it because it's incredibly
1:39
daunting. It's like, what the heck are
1:41
macros and how do I eat 120 grams of protein?
1:44
OK, so today we are just going to go through how to actually
1:49
eat 120 grams of protein throughout the day.
1:53
What's next? You got your numbers.
1:55
What do we do now? I want to start with the general
1:59
rule of thumb, which I know that I have repeated in many
2:02
episodes, and the general rule of thumb in regards to how much
2:05
protein a woman should eat if she is driving to drop fat and
2:09
build or maintain her muscle. That rule is 1g of protein per
2:15
pound of ideal body weight. So if you're 200 lbs but you
2:19
want to be 140, you should be eating 140 grams of protein per
2:24
day. Now if you're an advanced
2:26
athlete, that number might be higher, maybe closer to 1.5g.
2:30
If you are in your menopausal years, that might be a bit
2:33
lower, maybe .8 grams of protein per pound of ideal body body
2:38
weight. So today we are just going to do
2:40
a broad strokes number of 120 grams of protein.
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Maybe your number is higher or lower, but today, for the sake
2:47
of example, we're going to start with that 120 grams of protein.
2:51
What do you do now? How do you eat that much protein
2:55
in one day? Step one, you're going to
2:57
download a tracking app. So I love using macros first.
3:02
I've been using them for years. I've also done notebooks many
3:06
many years ago. My fitness pal is 1.
3:08
My clients use. Also some of my clients use my
3:11
own personal app. They like it, whatever.
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Just find one. Go on your App Store and type in
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macro tracking and it'll pull up some highly known ones or
3:20
popular ones and I'm sure some of those that I mentioned will
3:23
be first on the list. So Step 2, go to the settings on
3:26
whatever app you chose for whatever reason and enter your
3:29
macros. You should have 3 numbers and
3:32
that is protein, carbs, and fat. For this episode, we're focusing
3:36
on that 120 grams of protein that somehow you need to eat
3:40
throughout your day. Now just quickly, quickly, a
3:43
quick little nutrition lesson. What are macros?
3:45
OK, all food, be it BBQ sauce, French fries, avocados, berries,
3:51
chicken, every item of food contains calories.
3:56
Those calories that are in that BBQ sauce, that are in that
3:59
chicken are comprised of three different macro nutrients and
4:04
those are protein, carbs, and fats.
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So the calories that are in a tablespoon of BBQ sauce are
4:11
comprised of protein, carbs, and fat.
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I'm going to tell you this, there's probably not any protein
4:15
in that BBQ sauce. It's mostly carbs and fats
4:18
because it's a sugary, fatty item.
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I just know that from years and years of tracking.
4:22
It's, it's in my brain, pretty much any food that you show me I
4:27
can, I can get within 1010 grams of what the macros are in that
4:31
food. And that could be you too.
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So know that know that every food item you eat is comprised
4:37
of calories and those calories are split into macro nutrients.
4:40
3 of them protein, carbs, fats and that's actually what I
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absolutely love about macro tracking.
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The one thing that makes it sustainable and not a diet is
4:51
you can eat whatever you want. I just recently had a woman's
4:55
formula I was doing and she said the only sugar I eat is honey
5:00
because I want to stay on my diet and I get that.
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But with macros you can eat 5 Oreos as long as you log those
5:09
five Oreos into your macro app so it can subtract 50 grams of
5:14
carbs because that's what the Oreos are made-up of.
5:17
Whatever it is, I guess that one, don't call me out on if I'm
5:20
inaccurate. So you can really have a lot of
5:23
freedom. You can have cake on your
5:24
birthday. You can have cake when it's not
5:26
your birthday as long as you put it in the app.
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It is accounting for the macro nutrients that are making up
5:32
every single item you eat. And I'm going to warn you, if
5:35
you're counting your macros and you're trying to abide by these
5:38
regulations that the formula has set for you and you eat a piece
5:41
of cake, well, you're pretty much going to going to have to
5:43
go keto the rest of the day, which is proteins and some fats.
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So know that, and that's what you want to know.
5:50
You need to know what your food is comprised of.
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I've said it many times, knowledge is power.
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The more knowledge you have, the more awareness you have of what
6:02
you're putting in your body and what it's going to do to you,
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the more power you have to mold and manipulate it into whatever
6:08
you want it to be. And in this podcast, we focus on
6:11
building muscle and dropping fat so we can be strong, so we can
6:14
be healthy, so we can be fast, so we can be resilient, so we
6:17
can age backwards, so we can do all the things that body
6:20
recomposition does for women, for men, for anybody.
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Now, here's the stuck point. When you get a number like 120
6:29
grams of protein that you need to eat on a daily basis, that is
6:33
jarring. That's a lot.
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That's like, whoa, Oh my gosh, I've been tracking and I realize
6:39
I only eat 60 grams of protein a day.
6:40
On a good day, how the heck am I going to get 120?
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That is just a natural response to hearing a big number when
6:48
you're not used to even paying attention to that number.
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So know this, that feeling of overwhelm is completely
6:54
expected. It is normal.
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So we are going to start by stopping that thought process of
7:00
whoa, Oh my gosh, how do I do that?
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I can't do that and start just breaking it down.
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So let's take that 120 grams of protein that you need to eat
7:10
throughout your day and divide it by how many meals you usually
7:14
eat in your day. And I'm sure it's breakfast,
7:17
lunch, dinner, and a million snacks.
7:19
Well, we're not doing that anymore.
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We're paying attention to our nutrition.
7:22
We are being cognizant and aware because we are planning to
7:26
succeed. And if you don't plan, the plan
7:28
to fail. So we're going to start at 4
7:31
meals in the day, breakfast, lunch, dinner, and a snack.
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There's our four meals. So 120 / 4 is 30 grams of
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protein per meal. When you think of it as 30 grams
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of protein per meal, that is so much more doable and so much
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less overwhelming than stewing on that 120 because that seems
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unreachable. That seems like impossible.
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And I know that feeling so well because when I kind of redid my
8:00
macros for my current state, I was going to, and I still am
8:04
eating 180 grams of protein per day.
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I'm 135 lbs. It's just right now what I'm
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doing. I won't go into why, but when I
8:13
thought of 180, Oh my gosh, how, How am I even going to eat that
8:18
much meat? That's my initial instinct
8:20
because I associate protein as meat.
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Is that the reality of it? No.
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So let's take your 120 grams of protein.
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We're dividing it into four meals in your day, and each of
8:31
those meals has to be 30 grams of protein.
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What is 30 grams of protein look like?
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OK, 4 to 5 ounces of grilled chicken breast, 4 to 5 ounces of
8:41
lean ground Turkey. Those are Turkey meatballs. 4 to
8:44
5 ounces of steak, 4 to 5 ounces of lean ground beef.
8:47
Little burger, no bun. OK.
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For fish, that's 5 ounces of salmon.
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That's 5 to 6 ounces of whitefish.
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So maybe you go to Costco and get some of those frozen fillets
8:56
of cod. I actually like those.
8:58
It sounds disgusting, but they're so good.
9:00
Or a can of tuna. If you can stomach a can of tuna
9:03
and do it happily, like many people I know, I don't get it.
9:06
Hey, one can of tuna is 30 grams of protein. 6 ounces of shrimp,
9:11
1 cup of egg whites, and one whole egg equals 30 grams of
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protein. I eat that every day for one of
9:18
my breakfasts. Yes, I have two breakfasts, 3
9:20
eggs, and 1/2 cup of egg whites. That equals 30 grams of protein.
9:24
Protein pancake that I eat every single day on repeat is those
9:28
egg whites with oats and cottage cheese.
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My protein pancake, world famous I'll say that is 30 grams of
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protein, 1.5 cups of Greek yogurt, one and 1/4 cup of
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cottage cheese. If you're on the go, Hey, just
9:43
throw in one scoop a little over a scoop of whey protein into
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your coffee Bum protein shake with caffeine, grab a protein
9:51
bar. There are so many different
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combinations you can do to have these doable meals on repeat
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throughout your day. So let's get into how we
10:01
actually apply that information because I know what you're
10:04
thinking. And it is now what?
10:07
Just like you were when you got the initial protein number.
10:10
So what does this look like practically speaking, in terms
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of how do we apply that type of simple 30303030 throughout your
10:20
day? Well, ideally it looks like
10:23
batch cooking. What does batch cooking mean?
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It means cooking your proteins in large batches.
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I like to just cook my proteins in large batches because I save
10:33
my carbs for things that I like and things that come to me
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throughout the day. Maybe I'm going out to eat and I
10:39
want to reserve my carbs for some whatever sweet potato
10:43
fries. Maybe we're going out to dinner
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and I want to reserve my carbs for dinner.
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Maybe it's a who knows. I like to just plan my protein
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out because it's a lot less time consuming, consuming and just
10:54
tedious than doing every single macro.
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Now, if you have a specific goal that you want to achieve in
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terms of I want to drop 10% body fat by whenever, then you have
11:04
to plan on all three. You just have to it's pretty
11:07
specific. You have to know you're in a
11:08
deficit and the only way you do that is by planning all three.
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But right now, this is for the reality that you are just trying
11:15
to maintain or maybe gradually cut fat and build muscle.
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We are tracking our protein, just our protein.
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So for me specifically, I reserve two days a week for
11:27
batch cooking. I do my OR food prep.
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I kind of use those two terms interchangeably.
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When I say food prep, I mean I'm batch cooking.
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I am cooking large portions of meat in in batches, so I reserve
11:41
two days a week for batch cooking.
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I do it on Sundays, usually in the afternoon or in the evening
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and then on Wednesdays when my fridge starts my fridge of pre
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made little things to grab starts to dwindle.
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So Sundays and Wednesdays. That way you're not having
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things in the fridge all week long that tastes like plastic by
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the time you eat them. Even if you don't keep in
12:02
plastic containers, they still somehow just develop a taste.
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So Sunday, Wednesdays, pick your two days to food prep.
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If you just want to start with one and say, I'm just going to
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start with one and see what I can do with that, great.
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One step is always better than no steps.
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And you can always go to two steps and make it more, you
12:20
know, time consuming or detailed as you progress.
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But let's just start with one day of prep.
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For me, the the I love, I love grilling chicken.
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And we will do that in the spring and in the summer.
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But for those cold months, which we are in now in Minnesota, it's
12:35
half your life. I do what's called the low and
12:38
slow method for chicken. So I take a bunch of chicken
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breasts. I toss them in my crock pot.
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I put some water in it just to kind of submerge them.
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Doesn't matter how much just enough to mostly submerge the
12:49
chicken breasts and I toss in my spice of choice.
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For me, I love spicy, I love Mexican, I love Thai.
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I love really flavorful foods. So I'll grab one of those type
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of spices. I don't care what it I don't
13:03
even sometimes I don't even look at the label.
13:04
This one looks orange. I'm going to put it in there.
13:06
It's I don't care. You're not going to taste it
13:08
that much, but it is going to give you a little something
13:10
something. So you need some spice.
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So your chicken breasts submerged in water in your crock
13:16
pot with a bunch of spices thrown on top of your choice.
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Put the lid on that baby, put it on low and let it sit for 8
13:24
hours. It's a long time, go to bed.
13:26
But I know there's that recent show where that guy, there's the
13:29
house fire with the crockpot. I don't worry about it.
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I put my stuff in a crockpot either throughout the day, right
13:35
first thing in the morning or I do it at night before I go to
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bed. 8 hours later, your house smells phenomenal and you have
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this incredibly moist shreddable chicken and you have a massive
13:46
amount of that moist shreddable chicken.
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Once I have poured all the water out of that shreddable chicken
13:52
and I shred that chicken, I put it into a big bowl and now I get
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to take out my Tupperware of choice for me, Pyrex's Life, and
14:01
it's glass with a plastic lid. I put all my little glass
14:05
circular bowls on the counter and I put a food scale on the
14:09
counter. I take the chicken and I plop it
14:13
into said bowl and I weigh it and make sure that it is four or
14:17
five oz, whatever it might be for a normal prep for me, that's
14:21
5 ounces of chicken. So, and remember this when you
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have that food scale, put the empty glass bowl on the food
14:28
scale before you put your chicken in and hit that.
14:31
Is it called tar or TARI? Don't know.
14:34
Zero it out. Zero it out and then add the
14:37
chicken because you want it to say zeros across the board.
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Now, some of you might prefer to use grams and some of you might
14:43
like me. I prefer to use oz.
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That's what I've always done. So I go about 5 ounces of
14:48
chicken. I know that's a solid 30 grams
14:50
of protein and I will divvy up that shredded chicken across the
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board in all those little containers. 5 oz, 5 oz, 5 oz.
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Sometimes I'll use a little dry erase marker and write 5 oz on
15:02
the lid because it comes off. Most of the time.
15:05
I just know that my chicken is parsed out into 5 oz portions.
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OK, so boom, we got our chicken. And another thing I like to prep
15:13
out is I will take vegetables like Peppers, mostly just
15:17
Peppers. I will take Peppers.
15:18
Oh, and onions on Big Onion Queen.
15:20
I will at that time cut a bunch of vegetables and just lay them
15:25
in flat, open glass containers. So I might grab that chicken and
15:30
a handful of those veggies, toss it all into a pan and saute it
15:33
for lunch. Or I might grab that chicken and
15:37
toss it into my Mac and cheese for dinner.
15:40
Whatever it is, I know that I have 30 grams of chicken ready
15:43
to toss into literally whatever I want, whenever I want it.
15:47
A lot of times I go to the grocery store and I get those
15:50
big artisan wraps of of lettuce. You know, the ones that look
15:54
like big leaves that are long and narrow.
15:56
I don't know what they're called.
15:58
I will take that chicken and wrap it into one of those big
16:01
lettuce wraps, throw some onions on top, some vegetables on top,
16:05
some cilantro on top and pour some of that toom or Noom.
16:10
I don't remember what it's called.
16:11
Toom Noom garlic sauce. Oh my gosh.
16:14
Or I will put like a spicy sauce on top there.
16:16
You have a really low carb, vegetable ridden, protein packed
16:20
go to. Sometimes when I was teaching,
16:23
you should have seen my lunch bag.
16:24
I would have a full blown head of lettuce with multiple packs
16:28
of chicken and a variety of cheeses and sauces and veggies.
16:31
And I would just set up a breakfast or a lunch bar on my
16:33
desk. It was great.
16:35
Another thing I will prep ahead of time, and this isn't a
16:38
protein, but I'll do that with rice too.
16:39
I'll kind of divvy out little quarter cups of rice, but we're
16:42
sticking to protein as I said. So for my breakfast that's
16:46
primarily egg whites or eggs or cottage cheese and you don't
16:50
really need to prep those. You just get a bunch of egg
16:53
whites liquid form from Costco or Sam's Club.
16:56
That's the most cost efficient way to do it and you have those
16:59
ready to pour whenever you need them.
17:01
Today was in a pinch and I needed a 30 gram protein meal
17:05
after I worked out and I wasn't really planned for it.
17:08
So I grabbed my liquid egg whites and I poured, I think it
17:11
was a cup and a half and I had 30 grams of protein.
17:14
I stuck a little cheese stick in there, wrapped her up and had an
17:16
egg and cheese burrito. Was great.
17:19
It was fantastic. And those quick little meals,
17:22
those will start coming to you more quickly the more you
17:25
practice tracking what you're eating and being mindful of what
17:28
type of macros are in everything you eat.
17:32
Now, as I said, I prep on Sundays, and if I'm not doing
17:35
chicken, I will do steak. And if I'm really on, this
17:38
happens in the summer and spring when we're grilling a ton, we'll
17:41
throw a bunch of chicken breasts and steaks on the grill.
17:44
And when they're cooked, grilled to perfection, I will cut all of
17:48
them up and I'll have maybe chicken for lunch and I'll have
17:51
that steak at dinner. Now, again, sometimes I
17:55
primarily just do my proteins because I like to save the carb
17:59
portion for family and friends so that I'm not always, my
18:03
family eats pretty much the same as me, but I like to be part of
18:08
that table time with them. So I will make various dishes at
18:14
night. It might be soups and I will
18:16
just toss my chicken into my soup, mix it up.
18:19
I might make a lasagna and I will honestly toss my chicken or
18:24
steak inside my lasagna, you know, cut it all up on my plate.
18:28
My kids see that and they do the same thing.
18:30
They will they will request chicken in things because they
18:34
just are used to it and they like it.
18:37
So having those chicken and steaks just prepped as your
18:40
protein source and tossing them into literally any side you have
18:45
done, I want to go through because I know how beneficial
18:49
this will be. I want to go through just a
18:50
sample meal plan and I'll go through a couple sample meal
18:54
plans of your standard 120 gram protein day.
18:59
And this is kind of what my diet was looking like before I
19:02
drastically bumped my protein up.
19:03
But this is a real a real meal plan of mine that I didn't write
19:07
down, but I just had in my brain from when I was doing A100120130
19:12
grams of protein. So breakfast, this is a 30 gram
19:15
protein breakfast is my protein pancake bowl.
19:18
This is this is my go to. I talk about my famous protein
19:21
pancake all the time. Sometimes I put it in a bowl.
19:24
It's just half cup of oats, half cup of egg whites and half cup
19:27
of cottage cheese. Mix in your cinnamon, your
19:29
vanilla, top it with some butter or syrup or berries.
19:33
Boom, you got a 30 protein 30 grams of protein breakfast, then
19:37
my lunch. I might go to Chipotle.
19:39
I love Chipotle. I go to Chipotle all the time
19:41
and I order the same thing all the time.
19:43
Double chicken, burrito bowl, fajita veggies, lettuce, pico,
19:48
spicy salsa, light rice. Or you can skip the rice if you
19:52
want. But there's nothing wrong with
19:53
rice people. There's nothing wrong with rice.
19:55
Keep getting women asking me if they need to never buy rice
19:59
again. No, it's a carb just like your
20:01
Oreos. You're good, just count it.
20:04
The macros for that double chicken Chipotle bowl, 35 to 40
20:08
grams of protein. They're going to tell you it's
20:10
more than that. It's not.
20:11
I've weighed the chicken. They are always skimping on my
20:13
chicken. A snack, my favorite snack,
20:16
Greek yogurt bowl. So 1 cup of Faye yogurt.
20:19
You can throw a little bit of whey protein powder in there for
20:22
some, just some flavor, some sweetness, and also a little
20:24
added protein. A handful of berries with honey
20:27
bump, 30 grams of protein, maybe even more, especially
20:30
considering whatever kind of way.
20:31
So the yogurt bowl is a fantastic meal placement or a
20:35
snack dinner. We are grabbing one of my frozen
20:38
salmon fillets from the fridge. I get a whole box of them from
20:41
Costco. They are great.
20:43
I'm also going to throw some potatoes into the oven and for a
20:47
side. I love my roasted Brussels
20:49
sprouts. But as I said, whatever your
20:51
family is going to eat, just grab your protein and eat with
20:55
them. Eat with them unless it's super
20:57
fatty and you're trying again to be in a deficit.
21:00
But beyond that, you can eat with your family.
21:03
Just add some protein to whatever you guys are eating as
21:06
a family. It really doesn't need to be a
21:08
big deal unless you make it 1. Now when I get ladies who order
21:14
those custom macro formulations from me, page 5 of that document
21:18
is what I call a macro skeleton. And I basically take the numbers
21:24
that I give you. Your number of protein in grams,
21:27
your number of carbs in grams and your number of fat in grams
21:30
and I will place it throughout their day in a skeleton type
21:34
form. So you can do that yourself.
21:37
If you are focusing on getting 120 grams of protein, that's
21:41
exactly what we just did. We divided it by 4 meals.
21:45
Now some people are really specific and they need to eat
21:47
with certain at certain times and they have medications that
21:50
need to be taken with certain foods.
21:52
I work that all out for you in that formulation process, but
21:57
you can do that yourself as well.
21:59
Just take your total and divide it by however many meals you can
22:02
commit to for the day. And the reason that you need to
22:06
distribute your protein throughout the day, that
22:09
especially for women after age 35, that is building better
22:12
muscles because it is promoting protein synthesis, which is
22:16
building muscle. You don't want to jam 100 grams
22:19
of protein for breakfast. Have I done it?
22:21
Yes. Afterwards it's not good.
22:23
The rest of it just not good. So you want to have your protein
22:26
pretty evenly distributed throughout your day.
22:29
It used to not matter as much before for age 35 it definitely
22:32
matters after because hormones are different.
22:34
Everything about our bodies is different from age 35 and on.
22:39
And again, the beauty about counting your macros is it is
22:43
not this all or nothing mindset. It is not keto, it is not South
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Beach. It's repeatable.
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The biggest meal hack tip I can give you is eat on repeat, batch
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cook, prepare and eat on repeat. I can't even tell you how many
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days I've had my protein pancake in a row. 1000.
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I just I eat on repeat. It's easy, it's mindless, and
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it's yummy because you find your favorite yummy staples.
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And if you are a fan of going, I mean, who isn't a fan of going
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out to eat? If you find yourself at the
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mercy of Jimmy John's or Chick-fil-A, there are options
23:19
for that too. Chick-fil-A you can get a, you
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know, with their grilled Nuggets and a side salad or Jimmy John's
23:24
has an unwitch, which is no bread and double meat.
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They're fantastic. They are bread is not something
23:32
you have to eat it with people saying like well what about my
23:36
Jimmy John? OK, don't eat the bread.
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What about when I go out to eat and grab a burger?
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OK, don't eat the bread or do and just count it towards your
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macros. But you might be surprised how
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far that bread goes in terms of how many carbs allotted for the
23:48
day. So again, it does not need to be
23:51
overcomplicated. You're not reinventing the
23:54
wheel, but you are taking some time to prepare yourself.
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Or as I always say, prepare to fail because if you're not
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having those grab and grow, grab and go protein sources on hand,
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you can bet yourself you're going to run out of options.
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You're going to be over and the carbs and the fats and that's
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just it's, and it's going to be a lot more expensive.
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One of the biggest benefits of batch cooking, prepping all your
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food in advance is that it's much more cost effective and
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less time consuming. Because ultimately you're not
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going to be racing around, running to the grocery store,
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running to Jimmy John's, running wherever you're going to go and
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trying to meet your macros because you have it all laid out
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ahead of time. So I hope that is helpful for
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you ladies in terms of really understanding and grappling with
24:40
how to eat 120 grams of protein in a day.
24:43
And again, there's those quick easy proteins sources like bars
24:46
and powders. Those are those are OK too in
24:49
moderation. So if you have any questions,
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please don't hesitate to reach out.
24:53
My Instagram is RAC Fitness under score.
24:56
So RAC Fitness under score. I post a lot of reels of what I
25:01
eat during the day. And that is the question I get
25:04
asked most often is what do you eat?
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What kinds of things do you eat? Let me tell you, I love food and
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I have a lengthy list of things that I love to eat on repeat.
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So on my Instagram, I'm often posting what I ate for
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breakfast, what I ate for lunch, what I ate when I went out to
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eat. That's a fun game for me is to
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find what will fit in my macros while at a restaurant.
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If you do want help getting your macros formulated, you can
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always e-mail me. It's RAC recomposition.
25:30
So RAC recomposition@gmail.com. Thanks for tuning in, ladies,
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and you'll hear from me next week.