Samual Pogue

[Samual Pogue @spogue86]

Please stop doing detox programs and cleanses. You don’t need it. Drink water and walk more and you’ll detox all natural.

[Samual Pogue @spogue86]

You don’t need to be or have ever been an athlete to go to the gym and strength train.

[Samual Pogue @spogue86]

The fact is, we’re all getting older. You have two choices; continue the path you are on or take action to make a change. What are you going to do about it? You can sit and ruminate over all the things that didn't go well and stay where you are, or you can take action.

[Samual Pogue @spogue86]

What prevents you from doing things you enjoy? Your physical health or your mental health?

[Samual Pogue @spogue86]

Rather than waiting until Monday, the start of the month, after that deadline, when you get “settled in” to your new job, try starting and just never stopping. This doesn't mean you have to be perfect; it means you never lost the intent of consistency.

[Samual Pogue @spogue86]

When we store amino acids, they are stored as skeletal muscle. The more muscle we have, the better our resting metabolic rate is, meaning how many calories our body utilizes as a baseline. More muscle means you burn more calories at rest.

[Samual Pogue @spogue86]

Protein is high in satiation, meaning the fullness level it provides is higher than many other foods, especially carbohydrate sources that are low in fiber. Additionally, it has a high thermic effect; for every 10g of Protein you ingest, 3g goes towards breaking it down.

[Samual Pogue @spogue86]

You should be eating 1g of protein per pound of body weight. While your body can certainly survive with less per day, if you want to optimize and perform at a high level both physically and mentally, you need to ensure you eat an optimal amount.

[Samual Pogue @spogue86]

Shrimp

5.3oz / 150G = 20g Protein 0g Fat
8 oz / 225G = 30g Protein 0g Fat
10.8 oz / 305G = 40g Protein 0g Fat
13.3oz / 375G = 50g Protein 0g Fat
16 oz / 450G = 60g Protein 0g Fat

Target Goal:
Eat 1g of Protein per pound of body weight per day

[Samual Pogue @spogue86]

Halibut

3.5oz / 100g = 20g Protein 2.4g Fat
5.3oz / 150g = 30g Protein 3.5g Fat
6.9oz / 195g = 40g Protein 5g Fat
8.7oz / 245g = 50g Protein 6g Fat
10.5oz / 295g = 60g Protein 7g Fat

Target Goal:
Eat 1g of Protein per pound of body weight per day

[Samual Pogue @spogue86]

Cod

3.5oz / 100g = 20g Protein 0g Fat
5.3 oz / 150g = 30g Protein 0g Fat
7.1oz / 200g = 40g Protein 0g Fat
8.75 oz / 245g = 50g Protein 0g Fat
10.5oz / 295g = 60g Protein 0g Fat

Target Goal:
Eat 1g of Protein per pound of body weight per day

[Samual Pogue @spogue86]

Tilapia

2.8oz / 80g = 20g Protein 2g Fat
4.1oz / 115g = 30g Protein 3g Fat
5.5oz / 155g = 40g Protein 4g Fat
6.9oz / 195g = 50g Protein 5g Fat
8.2oz / 230g = 60g Protein 6g Fat

Target Goal:
Eat 1g of Protein per pound of body weight per day

[Samual Pogue @spogue86]

Tuna: (Yellowfin, Albacaroe, Ahi)

3oz / 85g = 20g Protein 0g Fat
4.4oz / 125g = 30g Protein 0g Fat
5.9oz / 165g = 40g Protein 0g Fat
7.3oz / 205g = 50g Protein 1g Fat
9oz / 250g = 60g Protein 1g Fat

Target Goal:
Eat 1g of Protein per pound of body weight per day

[Samual Pogue @spogue86]

Salmon: Wild Alaskan Sockeye

3.3oz / 95G = 20g Protein 5g Fat
5oz / 140G = 30g Protein 7g Fat
6.6oz / 185G = 40g Protein 9g Fat
8.2oz / 230G = 50g Protein 11g Fat
9.8oz /275G = 60g Protein 13g Fat

Target Goal:
Eat 1g of Protein per pound of body weight per day

[Samual Pogue @spogue86]

Cottage Cheese Non-Fat

7oz / 195g = 20g Protein 13g Carb 0g Fat
10.5oz / 295g = 30g Protein 20g Carb 0g Fat
14oz / 395g = 40g Protein 26g Carb 0g Fat
17.3oz / 485g = 50g Protein 32g Carb 0g Fat
20.7oz / 580g = 60g Protein, 38g Carb 0g Fat

Target Goal:
Eat 1g P per lb, per day

[Samual Pogue @spogue86]

Greek Yogurt Non-Fat

7oz 195g= 20G Protein 5g Carb 0gFat
10oz 285g = 30G Protein 8g Carb 0g Fat
13.5oz 380g = 40G Protein 10g Carb 0g Fat
17.1oz 480g = 50G Protein 13g Carb 0g Fat
20.5oz 575g = 60G Protein 12g Carb 0g Fat

Target Goal:
Eat 1g of Protein per pound of bw/day

[Samual Pogue @spogue86]

Liquid Egg White

¾ Cup / 6.6oz / 185g = 20g Protein 0g Fat
1 ¼ Cup / 10oz / 280g = 30g Protein 0g Fat
1 ¾ Cup / 13.4oz / 375g = 40g Protein 0g Fat
2 Cup / 16.4oz / 460g = 50g Protein 0g Fat
2 ¼ Cup / 19.8oz / 555g = 60g Protein 0g Fat

Target Goal:
Eat 1g/ protein per lb/day

[Samual Pogue @spogue86]

Eggs

1 x 6g Protein 5g Fat
2 x 12g Protein 10g Fat
3 x 18g Protein 15g Fat
4 x 24g Protein 20g Fat
5 x 30g Protein 25g Fat
6 x 36g Protein 30g Fat
7 x 42g Protein 35g Fat

Target Goal:
Eat 1g of Protein per pound of body weight per day

[Samual Pogue @spogue86]

Pork Tenderloin

2.8oz / 80g = 20g Protein 4g Fat
4.1oz / 110g = 30g Protein 6g Fat
5.1oz / 143g = 40g Protein 8g Fat
6.4oz / 180g = 50g Protein 10g Fat
7.6oz / 215g = 60g Protein 12g Fat

Target Goal:
Eat 1g of Protein per pound of body weight per day

[Samual Pogue @spogue86]

Ground Beef 90/10

3oz / 75g = 20g Protein 8g Fat
4.1oz / 115g = 30g Protein 13g Fat
5.3oz / 151g = 40g Protein 17g Fat
6.7oz / 190g = 50g Protein 21g Fat
8.1oz / 226g = 60g Protein 25g Fat

Target Goal:
Eat 1g of Protein per pound of body weight per day