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I'm usually not the person to hype about protein because I have simply never cared much for it. But I have been tracking my calorie consumption recently through cronometer, trying to follow the 80/10/10 diet and I am struggling to reach the recommended 80/10/10 ratio. I never seem to get much more than 6% protein whilst eating the 80/10/10 rv diet. My fat intake is alright. Sometimes it's 5% and at other times it's 13% so it'll average itself out to a little less than 10%. But I can't seem to get much more protein in than 5% on average. Is that normal? Am I missing something?

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80/10/10 means an average minimum of 80% carbs, an average maximum of 10 percent fat and an average maximum of 10 percent protein. (and If you go over 10% fat or protein some days it's not the end of the world either)
5% protein is very average and perfectly acceptable assuming you're consuming sufficient calories

hope that helps a little!


Im new here. Thanks for the clarification.

As long as you consume enough calories you will get enough protein. 

excellent talk here 5 minutes in on protein...

You don't need to worry about protein unless you want to gain weight and bulk up, otherwise just keep eating and you'll never need to worry about the big P

Science doesn't show any evidence that we don't need to worry about protein.

Valter Lango, a biologist who led a series of lab experiments found people need just .37 g of protein per pound of body weight. More or less compromises long term health. That's about 10% of total intake, so you don't need that much

Two protein dense sources:

Pea protein powder - 24 g of protein per one full scoop, and TONS of amino acids. Real cost efficient when you get a huge tub of it.

There are also berry protein powders out there.
Thanks! I realize now what a silly question that was after just having finished reading the 80/10/10 book. Just one more thing: Dr. Graham says, that it no matter how active we are, the 80/10/10 ratio should always be held. More active people have to just eat more calories. But if I wanted to "bulk up", would I still need protein supplements, like some of you have suggested? or do I just increase calorie intake?

You really have to give a fair trial to one way over another for at least a month at a time to see how you personally respond.  Increasing calories is the easiest and most sensible thing to do when increasing your activity and trying to gain muscle and it is what usually works for the vast majority people.  There are a few people on HCRV that feel best on 15% fat and some of those people are body builders.  If you decide to try a protein supplement, I would just be careful of not taking more than 15%, as protein can be very hard on the system, and I would be very careful of protein supplementation sources, many have heavy metal contaminants.   Here is an good thread on the topic.

From what I understand so far, especially if you're trying to bulk up, that 10% is important. Honestly, I would make it a priority to make sure you get at least 10%. Last night, I had a super active day at work, and it wasn't until I took in just a bit of pea protein with my post workout fruits that I felt completely satiated, and my body calmed down from the shakes I normally get after a workout.  Protein's function is to sustain what you build, so my guess is upping intake just A LITTLE is probably a good idea if you want to bulk up... Not just for all of protein in and itself, but the free form amino acids in protein sources help to contribute to everything going on when you're transforming your body. 

So ah..bulking up: Lots more carbs and fat, a little more protein when you feel you need it. 

I wouldn't wiry about % too much, but are you getting enough protin and each Amino acid, I'd aime for 50g for an active female, but there are a lot of recommendations that you could calculate how much you need specifically for your body weight and activity level. Over all it's how you feel though. Try adding a scoop of vegan Protin powder to your day, or adding some to each meal, do you feel more satisfied after the meal? Do you feel healthier? Is your fitness better. Find what works for you

"Science doesn't show any evidence that we don't need to worry about protein."
Science shows no evidence that you need protein. While you're detoxing you don't even absorb most of that protein. Protein and fat being so hard to digest; satisfy a person's gluttony by filling them up, stopping unpleasant detox symptoms. High protein foods actually take longer to digest and contribute to disease long term.
Pea protein powder - 24 g of protein per one full scoop, and TONS of amino acids. Real cost efficient when you get a huge tub of it." Sticking to those tasty amino acids will end up making your body more acidic.

On the other carbs act as stimulants and while someone is satiated on carbs, they have an easier time of mustering effort. Those that are diligent/disciplined tend to gain muscle no matter what diet they're on.

On a diet you will usually find it beneficial to learn what to remove, not what to add. If your calories are coming from fruits and salads, great. If they're coming from slow digesting starches, you might reconsider the quantities that you want to indulge in.

I advise for those of you looking to bulk up to see the long term results of those on protein/fat diets. I also recommend John Rose's early youtube videos and Arnold Ehret's mucusless diet book for those interested in detox diets.

Protein junkies, hormone freaks, and steroid users tend to end up with low skeletal mass/muscle and big guts when converging to middle age. They rarely live long and even if they do, they end up with a gut and tits like Schwarzenegger (who was by modern definition, insanely athletic). Upping your protein/fat intake might give you quicker results, but it will slow down your detox, and will detriment your health in the long run.


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