IIFYM 101: How to Get Protein like a boss

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If you are just begining your IIFYM/Flexible Dieting Journey you may be surprised to see how much protein you are going to need to eat each day.  In fact, most of my new clients come to me eating very little protein so it looks daunting to try to hit those protein goals!

The question I get the most is “How can I hit my protein goals with out going over fats and carbs?”

Protein is very important to our physique goals!!  We need protein to build muscle and we all know that muscle is the fountain of youth!  In a fat loss plan, we eat protein to help us maintain the muscle we have!!   Protein also helps you feel full!!

Protein 101: Basic Sources
Meat Lean cuts to keep fat down. Skinless white meat is lower in fat.
Chicken
Turkey
Pork
Beef
Fish
Other Seafood (shrimp, scallops)
Dairy
Milk, Chocolate milk (great post workout)
Sour cream
Greek Yogurt
Cheese
Laughing cow cheese is fun!
Cottage cheese (add to your pancakes to add a fluffy texture)
Greek Yogurt Cream Cheese
Halo top Ice cream (I had to add that)
Eggs
Egg whites (buy the pour-able kind)

Legumes
Beans and legumes have some protein but the carb profile is higher, but if you can make it fit.. could be an option.

Whey
Whey protein or Isolate : you can cook with this!!
Lenny and Larry’s cookies (low protein profile but worthy)
Kodiak protein pancake mix (Target)
Protein Bars like Quest or B-Up bars (check your local Supplement store for variety)
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Peach Protein Cupcakes with Raspberry Lemon icing.. I tossed this in for you just for fun. Here’s that recipe.  P:11 C:11 F2 for each cuppie.

Protip: Aim for protein first, Carbs second and fats last.
If you aim for hitting your protein goals first, you won’t be left at the end of the day with 120g to eat!!  
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Protein hack: You could split your protein goals up by meal. 
Mary Jo has 160g protein per day. She likes to eat 5 meals a day.  Each meal could contain 32g protein per meal.
100g of shrimp is 28g of protein!!

Hidden protein

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Many foods you enjoy each day will have protein in them!!  These amounts will help get you to your goals. Track that food!!  Let’s see whatcha got!!

“I don’t like eggs or egg whites.”
Ok.. I hear you. I don’t care for egg whites on their own either, but I do love Crepes, Pancakes and French toast which are all made with egg whites /egg.
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This is my Birthday Cake  crepe. The recipe is here
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Here’s a Banana Protein Pancake!!!
Protein pudding is boss.. This is at Walmart,  Sup stores, Amazon.
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Oh Hey.. let’s make Fish Tacos!  The shells are La Tiara (4 carbs per taco shell)
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Hack:  Start tracking your normal eating.  Look at it like a puzzle. Are you lacking in protein but way over in fatty/carby foods?  Let’s start working on ways to tweak your normal eating!
How can you add more protein in and hit your other macros on point?

Ideas:
RippedRecipes.com will help you find some fun ideas that are NOT boring.

This Blog!!  Search Protein and you will see all my ideas!!

This is Roo Ferrigno. She is very sure of her protein intake and likes to judge mine.
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I know you are working hard! Don’t give up. If you need macros or help.. connect with me on
LearnIIFYM.com
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Best Aps to track your macros

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At my Studio, SleekBodyMethod, we are working very hard with
our clients on #IIFYM.  The question of the day is always,
“What ap is the best for tracking?”

I have been a Myfitnesspal user for several years. There is lots to love there!
However, I think it has some kinks when it comes to  tracking your custom macros.
First concern is that any custom macros you add to your interface, often get reverted back to the guided macros.  You have to really be on top of that!   If you need help customizing MFP, check out my blog post on that.

Second concern: If you track your exercise, MFP will create a deficit for your macros so you would eat more.  That’s ok, if you are in the guided program, but I already figure my clients exercise into their custom macros.

Third:  You are going to need to be super careful of the database.  I found a user added entry for a banana that had 0 calories, 0 carbs.  Well.. that isn’t correct. Products in other countries have different nutrition so you are better off adding your own or really double checking the information.

Other phone aps:
My friend KFlan Kristin Flannery is
a guru at IIFYM!  She is using MyMacros+ .
So far, it is only available on Apple so that left me and my droid out. 😦
The thing about MyMacros+  (be sure you use the plus sign) is that you are going to have to build your own database.  Look at that as a good thing.  Currently,if you eat a lot of Hardees fried chicken. There is lots of fast food in the database.  It’s well on it’s way to killing it in the macro ap! I’m excited to see it when it’s available on my Note3!

My Net Diary
I have found my holy grail in the web version of Mynetdiary.com
There is a phone ap that is amazing. It is $3.99. I had that one initially. It had everything I needed and well worth the 4 dollars.  You can set your custom macros easily.  You will probably need to add into the user database, but you can keep files of your own product adds.

I purchased the subscription version of MyNetDiary.  It is $9 USD a month. I LOVE it. I am at my desk when I’m not with clients. I love the giant spread sheet interface. It’s super simple to follow. I just need to mouse over my totals to know what macros remain for the day.

The best part of this subscription is that it is accurate on all my devices. You will simply download the subscription version of it  on your devices. That is at no cost. You will login to the ap with your subscription information. Presto..It is accurate to the second!  I have lots of devices, apple, droid and it’s 100 percent spot on no matter which I look at.
Setting my customization was simple and it can be changed if I’m doing carb cycling, or macro manipulation like in  a reverse diet.

MFP is free.. but I do not have that kind of freedom in that ap!

Some of my clients are finding their own success with spread sheets!
Some of them are using Sparkpeople.com

The best database, if you don’t have your product codes is FATSECRET
I love how it is broken down into different serving sizes.

How do you track your macros?? I would love to hear!!