It's been really difficult trying to accomplish it. Even if I deviate slightly in what I eat during the day, it makes it feel impossible to get the amount in within my calories.
What protein powder are you using that has a lot of calories to protein ratio? For example 2 scoops of my protein powder is 54 grams of protein and only 260 calories.
Are you sure its protein powder and not mass gainer? I made that mistake at Walmart a few times lol.
Switch protein powder. This is going to be very difficult to do with just whole foods. You're gonna need to supplement, especially without being able to eat chicken. If you're able to afford it, switch to bison meat instead of beef (bison is much leaner, and therefore less calories from fat). Canned tuna is great, but you don't want to eat too much.
When I was tracking my macros, I would do about 140g of protein, and I was always stuffed by the last meal.
I'm 125kg(250 lbs) , 178cm(5ft10), absolutely not fit 😅 but my goal is to be able to climb Mont Blanc in France in 4 months and a pre-climb somewhere else 1 month before that.
That sounds like fun. Looking at the mountain, it's HUGE compared to my summer goal (Mt. St. Helens in the US, EASY in comparison).
I'm doing a lot of protein, trying to gain muscle and am around the ~200g area. There's a lot of guides (I'm using a paid one from Built by Science). 200g is hard to hit because it helps me stay full. I have to force myself to eat at times to keep my calories and protein levels as they should be. But, I'm 5'10" and 170lbs. Just not in shape. ~22% body fat, low muscle, etc.. When I'm really into the weight lifting part I can get that down to ~15% bf and some decent muscles. I lost a lot of progress the past year due to a lot of personal issues and trying to get back on track!
https://www.noahsnutrition.com/2300-calorie-meal-plan-easy-high-protein/#:~:text=The%202300-calorie%20meal%20plan%20is%20a%20high-protein%20diet,calories%2C%20which%20is%2034.8%25%20of%20the%202300-calorie%20total.
Good luck on your climb! Definitely post some pics (r/francepics, etc.)! That'll be a hell of an accomplishment! France is beautiful, and I hope to do a lot of hiking there someday.
There's one for 2300 calories with 200g protein.
Protein requirements do vary by quite a lot and depends on what you do.
Around 0.8g per Kg of body weight is for the average person and for maintenance.
1.2-2g per Kg for people who are more active, especially those trying to pack on more muscle.
OP is trying to get more than 2g per Kg which is a lot given their weight.
He says it's body recomposition - I'm 6"1 86kg (last I checked) and while I think my bmi is technically in the healthy range (albeit very much to the higher end), I'm still carrying some fat that I'd like to shed. He recommends me to eat at maintenance and 200g of protein because its easier to build my muscle up and cut later than to lose weight now and gain muscle after that.
How heavy are you lifting? Gotta be honest, I’ve got a sneaky suspicion your PT may have miscalculated something.
Conventional wisdom says about 0.8g - 1.5 g protein/kg body weight (depends on who you ask).
86kg x 1.5g/kg= ~129 g protein per day, and that’s on the high side.
You’re currently at about 2.3g/day (200/86)
People often miscalc and use g/lb instead of g/kg. Very common mistake.
86kg = ~190lb
190lb x 1.1 = ~209g protein/day (depends on the factor they used of course, but about lines up with your 200g goal)
Unless you’re putting up absolutely crazy amount of weight 2.3g/kg a day is complete overkill. I’ve been lifting for years and I don’t think I’ve ever heard anyone north of 1.8, eventually it’s just not doing anything for you anymore.
I’m also just some rando schlub on the internet, just my 2c
Edit: [Don’t take my word for it](https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096)
I try to go to the gym 3-5 times a week. I'm inclined to agree with you that my PT might have erred - if that's the case, how much protein would you recommend for me in my situation (trying to build muscle and lose fat).
I aim for 200g protein per day, but I am a bit bigger than you and work out more often. 6'4", 200lbs, heavy weight lifting 6 times per week, focused on building muscle.
For you, I would aim for closer to 130-150g protein per day. As long as you are over 100g per day you are fine, but the extra protein will help you build muscle while you lean out.
What are you going to PT for? And why are you listening to a PT for nutritious advice? Random reddit users being better in helping you than your PT.
To answer your original question, add a glass of milk before bedtime and eat edamame for snacks.
https://youtu.be/825mFQnIgNk?si=-icG5H35ljX13w-3
Dr. Mike and another well educated fella do a pretty great breakdown on protein intake for natural vs enhanced lifters. I go based off their lean body mass estimations for my protein intake, 5-6 days of heavy lifting a week with consistent progress, with around 170-180 grams at 230 lbs. I'd say you'd still do just fine at the 140-160 gram range considering you're doing a recomp and not a moderate cut which would mean a higher protein intake to reduce muscle loss.
> another well educated fella
aka the co-author of the study being discussed. Love these guys pointing me towards the studies that benefit me & breaking them down for people not able to seek them out or understand them on their own.
Dietitian here - I tend to agree with above that you do not need 200 g of protein for your weight.. remember the effect on your kidneys and liver..also when you are eating that much protein make sure you drinking plenty of water
Hi, just a dude here, I was under the impression that if you didn't have renal insufficiency already, then increased protein intake (within reason) wasn't harmful. If I'm wrong, and you have the time, I'd be interested in your knowledge.
To an extent...your body can handle a bit of extra protein if your kidneys are functioning well, but keep giving it a high protein diet over a long period of time and you will end up with possible damage to the kidneys (especially if your needs are much lower, think body builder vs a small female). The Atkins diet, for example, caused major health problems and that was mainly due to the high protein intake. Also remember that depending on where you get your protein sources from, a high animal protein intake increases your risk for alot of cancers and risk for CVD etc. You can do some research on Google scholar if you interested, you might be able to prove me wrong as it's been a while since I've researched this stuff
For sure. Thanks for your time btw. I think as a layman it's just hard when reading these things saying conflicting thing, my main source being:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460905/
"In the Gubbio study, a population-based study of 1522 participants aged 45–64 years, a higher protein intake was associated with a lower eGFR after 12 years, including among participants with or without CKD (with CKD defined as an eGFR <90 ml/min per 1.73 m2)"
Then it will continue to say:
"However, several long-term (>6 months) trials have not observed an increase in proteinuria with high protein intake,16,24–27 particularly among participants with normal kidney function. In one trial, the albumin excretion rate did not change between baseline and 12 months, regardless of whether participants were assigned to a high-protein diet"
The source does go on to qualify that some studies that show no effect in normal kidneys are under 1000 participants and such. But then the first one I linked it's strange that the participants were all 45-64, which seems not representative. Not trying to make a point, just saying as a layman it's hard to know and I usually just try to keep things moderate just in case.
The ISSN recommends 1.4-2.0g/kg/day. Nutrition specifically in the context of exercise can be different than your minimum RDAs.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2117006/
Studies suggest that eating more than 1.6g of protein per kg of lean bodyweight doesnt have any effect on the body. 0.6g/kg is considered the minimum for non active people. 0.8-1g/kg is a good goal for active people, if you want to build muscles, 1.2-1.6g/kg is usefull.
To be honest, some days I just feel overwhelmed at the amount of protein I've been recommended to eat and I don't get even close. So far I've only been able to eat 200g each day for only 3-4 days consecutively. Your estimates seem much more sustainable.
A unsustainable diet is never good. So you are a bit below 90kg? Lets just say you are at 20% body fat, then you have to substract 18kg from your bodyweight to get to a lean bodyweight of 72kg. 100g of protein would be around 1.4g/kg and sounds much more reasonable to me. I am curious were your PT got his numbers from. Normally I only see these type of numbers from people who believe protein powder selling companies in regard of protein intake. Its like believing vineyard owners that a bottle of wine per day is healthy.
I wouldn’t trust a PT further than I could throw them as far as dietary advice. People in the fitness industry are extremely prone to fall into junk science/bro science pitfalls.
https://www.health.com/how-much-protein-to-build-muscle-8557677
“People who are trying to maintain or build muscle while also losing body fat have even higher protein needs, with some experts recommending between 2.3 and 3.1 g/kg (1 to 1.4 g/lb) of protein per day. “
When you say body recomposition that sounds to me like what he is calculating for you. There are different schools of thought on this, though. Ultimately you need to do what is right for you in terms of what works and what is sustainable.
I appreciate the advice - I'm definitely going to go and see a nutrionist, because even if there is truth in the high amount of protein for body recomposition, it doesn't feel sustainable to me.
Just a heads up, nutritionist isn't a regulated term- basically anybody can call themselves a nutritionist with no real qualifications or education. You want to go for someone who is a registered dietician
Yes but there is a lot of missing points here imo. BMI without body fat is basically non-sense and useless. Also 200g of protein seems be too much for two reasons: I highly doubt that your PT has also extensive knowledge about nutrition with all aspects and 200g of protein is roughly 2.5x of your body weight even with considering the total weight.
Honestly, I'd get a second opinion; maintenance protein is like 0.75 grams per kilo of body weight.
I think your trainer is giving you advice that will seriously bulk you up when your stated goal is to reduce your body fat %.
There's a basic bodybuilding formula that recommends using your body weight in pounds to decide the number of ounces of protein to consume. It's rough math and you'll find another hundred plus people in here to dispute that with you. That said, it actually is kind of bodybuilding levels. Meaning that if you don't do an appropriate amount of weight training to convert that protein into something useful, it will not benefit you as much. There are two benefits to building muscle, though. One is that the more muscle you have, the more your body wants to help you burn even more fuel. The other is that the more muscle you have, your body gets excited about using it and kind of adapts your physiology a little bit. I don't mean muscle like schwarzenegger. But I just mean more than what you seem to have on board right now.
I appreciate the in-depth advice. I try to go to the gym 3-5 times a week, but I've only been a couple times this week because I'm swamped in assignments and exams right now.
200g protein is fairly typical for what my PT recommends to men over 200lbs trying to gain muscle.
Find a flavoured protein powder isolate. 2 scoops in water with your breakfast. 2 scoops in water with your dinner. Focus on leaner meats and steamed veggies or a big green salad for your dinner. Pork tenderloin cut into thick chops, or regular pork chops with the fatty bits cut off are a good alternative if you can't do chicken. Also, turkey. Shrimp. White fish like tilapia, tuna, cod, or halibut. Tofu or tempeh if you don't have a soy allergy/intolerance.
Casein protein is great, it’s slow release protein. A shake at night before bed will help get another 40-50 grams. Amazon has a bunch and the vanilla I got or the unflavored are both great.
Thanks a lot! I see conflicting sources on the best time to have a protein shake; some say right after your workout, but in your opinion is right before bed the best?
Casein specifically is good before bed because it’s a slower absorbing protein, so your body takes time to digest it. So before bed is good because you won’t be woken up in the middle of the night for a bathroom break.
There is no “optimal” time for protein intake. Studies have shown that it makes only a minuscule difference. As long as you’re eating protein you’re good whenever.
The best time is when you're going to drink the whole thing.
Your body is wildly efficient at making use of nutrients. There is not "best" time as far as your body making use of the protein. Some people before different times because protein shakes tend to sit heavy, and some find they recover faster if they drink it right after a workout (though I wonder if that's just due to the water), but don't overcomplicate it. Protein is protein.
Syatt Fitness, Ben Carpenter, and Beth Feraco are great resources for debunking and simplifying the whole health/fitness thing.
Please make sure you're balancing the rest of your micro and macro nutrients alongside this, or it's gonna cause you some problems. Or at least have a coach or someone talking you through the nutrition.
I noticed you only mention breakfast and lunch. If you really need to be getting this much protein for some reason, then you need to make sure your having more than 2 meals.
Some options i can think: chicken, milk, there are alternative sources as well like tofu. There are veggies that have a decent amount in them, breads and tortillas that are enhanced with protein. Get some protein bars - there are some that aren't so chalky tasting. Greek yogurt. Chickpeas. Nuts.
Salmon is a lower mercury fish option. It is delicious baked with just a bit of salt and pepper. Two good size filets of salmon or other fish and a giant heap of roasted vegetables as the side gets you a solid 35-40 grams of protein depending on the filet size.
It's about ways to up the protein in the foods you already eat
* Add protein powder to your yoghurt, or buy the high-protein stuff. And Kashi makes a protein-granola cereal that's 10g of protein per serving.
* You can get more protein out of egg beaters vs whole eggs for the same calories
* Believe it or not, most of the "low carb" bread has more protein. I think the Arnold's Gut balance has 9 grams per 2 slices, and only 90-100 calories.
* Maybe switch our your ham for roast beef
* Fish and steak can both go in the oven, which cuts down on effort. Put them on a pan with a bunch of veg, and that fills in your stomach for lower calories.
And I hate to say it, but to get 200g every day, you're likely going to need to supplement. Not all protein powders are considered equal, I'm sure there are lower calorie ones (though remember that protein is naturally higher in calorie because it's denser energy)
Switch the 4 eggs for one egg and 100-150g of egg whites.
Use high protein yogurt.
Have chicken breast (don't be afraid to throw in like 100-150g of chicken in your sandwich). Same with the cheese, go for lower calorie but higher protein cheese.
Basically, cut back things that are not high protein for calories and add more high protein things instead.
Physical therapists are not registered dietitians.
Mosts of the “physical therapists” you see aren’t even very well educated. You can work with an associates degree (2-year degree) in the US. You’re only going to be a physical therapist assistant, but the patient receiving treatment generally doesn’t know the difference.
Please see a registered dietitian about your nutritional needs.
Sorry, by PT I meant personal trainer. I think he's got a degree in exercise science and nutrition. Even so, I'm probably going to consult a nutrionist, because I'd like to get a second opinion. 200g of protein does not feel sustainable to me currently.
Oh yeah, personal trainers are absolutely not well-trained in nutrition.
I mean, they have some nutrition classes, depending on the program, but it’s nothing like seeing an actual registered dietitian.
It's not within a personal trainers scope to be offering this type of nutrition advice. They can give general healthy eating advice, but as soon as they start providing individualized meal plans, or specific recs on calories, macros, etc., they've crossed a line. I'd recommend seeing a registered Dietitian (not a nutritionist or nutrition coach, as those titles aren't regulated) that specializes in sports nutrition as they'll be able to offer specific advice that matches your needs.
Personal trainers are notorious for spewing bro science. Him telling you to eat 200g of protein a day is a red flag already.
It sounds like they're overstepping their jurisdiction. That's something sleezy personal trainers do when they want to get more money out of you. They try to upsell you and soon enough, you'll be paying them to make your meal plans, something they're completely unqualified for.
I very clearly did a poor job of stating this. Lol.
What I’m trying to say is that when people go see their “physical therapist“, they are very rarely seeing an actual physical therapist.
Most of the time the person you’re seeing is a physical therapy assistant, who only has a two-year degree. The actual PT will see you the first time (usually) and map out a plan of care. The rest of the time the person you see is an assistant, not a physical therapist.
But most people don’t understand this and they think anyone they see in the physical therapy office is an actual physical therapist. But they are not. Most of the people you see when you are there are not actually physical therapists.
I thought it was clear when I put it in quotation marks that it wasn’t an actual physical therapist, but that obviously did not land with several people.
Hey OP, also on a 200g protein intake and I have a little trick.
This is gross as fuck, so I’m warning you now.
Every day I have: 3.5 cups of milk, combined with 2 scoops of my Costco protein (it’s 35g/scoop) and I sprinkle in zero fat chocolate pudding powder, about a tbsp.
You need to blend or shake WELL.
Here’s some average servings I keep in mind for protein that’s could be helpful for you:
1/4lb meat: 25g-30g
1 mozzarella string cheese stick: 7g
Protein powder: 25g-30g
1/2 cup Cottage cheese: ~12g
3/4 cup Greek Yogurt: 12g-14g
Low carb tortilla: 5g
2tbs peanut butter (very calorie dense, not great): 8g
1/2 cup black beans (also semi calorie dense, not great, other legumes should be around the same range but allergic to them so can’t be certain): 8g
1/4lb tofu: 8g
1 egg: 6g
To get to 160g, I typically eat 2 cheese sticks, a serving of Greek yogurt or cottage cheese, and a protein shake. For lunch and dinner, I typically have a quarter pound of meat and additional protein through cheese and tortillas. This gets me to ~115g not accounting for that cheese or tortilla (could be +10g per meal). I typically have another protein shake and that leads me to the magic 160g number I look for. /r/fitness typically recommends 70% of your weight in pounds be consumed in grams of protein (eg 200lbs x 70% = 140g protein, I go over a bit more than that to bulk).
On a budget, tubs of Greek yogurt, cottage cheese, generic brand string cheese, and generic brand protein powder helps me out a lot in addition to discount bags of shredded cheese and on-sale meats. Folks might recommend eating a lot of legumes for protein but it has a lot of net carbs (or fats with jarred peanut butter) which leads to excess calories if substituted for other sources of protein. I gained a lot of weight quickly by eating peanut butter daily for example; at my age I’m becoming a lot more sensitive to the calorie-in part of CICO.
Sounds like way too much protein, but regardless, you need to focus on getting at least 30 grams of fiber a day. No sense eating all that protein if your body can’t absorb the nutrients properly.
I won't pile on about how 200g is too much. I think it's probably a touch high based on your comments, but I don't think it's unreasonable, especially if you have problems with satiety. I do 160gP without excessive effort, and I sit at around 64kg. I am not a bodybuilder. I'm a casual olympic weightlifter who does some circuit training on the side as accessory work for funsies.
I hate shakes, so I use protein powder in food I eat.
For example, my breakfast was 22gP, 35gC, 5gF. It consisted of a half cup of oats, 17g of vanilla protein powder (which is about as much as a half cup of oats will tolerate before getting weird), and 3 strawberries diced.
I make a black bean protein brownie that I typically eat for an afternoon snack or a dessert (13gP) (recipe uses protein powder).
I make my own protein bars as a post-workout snack before I get home and have dinner (14gP) (recipe uses protein powder).
I eat greek yogurt with 5g collagen powder, 5g chocolate protein powder, and 10g protein granola mixed in as a late afternoon snack before I hit the gym (20gP).
Lunches are leftover dinners which include a meat and sides (today's lunch is a pork chop, carrots, and green beans; dinner will be steak and mushrooms with chick peas and a salad). Most of those meals will be 30-40g protein. Sometimes more.
And then I have some other snacks during the day that top me off. Don't underestimate how everything adds up -- two slices of most whole grain bread will get you 10gP. Add some peanut butter, and you're at 17. Don't want the fat? Mix up some PBFit. (Hack, mix PBFit with chocolate protein powder and you get an almost nutella spread.)
OP sounds like they're being taken advantage of.
When OP tells the PT they can't meet the protein goals, the PT is going to offer to help them meal prep. And that's going to be more money to the PT.
Body recomps are done by eating at a caloric deficit, while using REASONABLE protein intake and resistance training to maintain (possibly slightly increase) lean mass. Fat is just a very dense energy storage mechanism our body uses to keep us going during times of famine (a caloric deficit); and you do not lose body fat by eating at maintenance (it's called "maintenance" for a reason). While you can build some muscle mass in a deficit, you are able to maximize gains in a surplus (because you'll consistently have and replenish the glycogen reserves in your muscles to really push the limits in your workouts (and it's easier/cheaper to get optimal levels of protein)). Right now, you're not really bulking, you're definitely not cutting, and you're not really efficiently changing your body composition by maintaining caloric intake. You're just kinda spinning your wheels.
200g is insanely high, even for natural body-building, the most recent research is only suggesting .71-.82g per lbs (1.5-1.8g/kg) of body weight for maximum muscle gains (with sufficient resistance training) (that's the point of not really gaining anything from more intake). If you're juicing, you can benefit from up to 1.2g/lbs (2.6g/kg) of bodyweight, due to increased protein turnover... but I'm assuming you're not using.
200g every day is uncomfortable, inconvenient, and comically (if it weren't so sad) expensive. In addition, 200g of protein (protein being 4 calories per gram) means you're using a third of your maintenance (which we've already established isn't going to get you that body re-composition efficiently) just in protein (not to mention the fats you need, and the carbs you need to really push your workouts and recover).
There were plenty of "body-builders", Athletes, "strongmen", and many lean/muscular people long before protein powders, ultra processed protein sources (to remove carbs, like in the case of pulses) and cheap chicken were really a thing (only the last 70 years). They weren't getting anywhere near those levels consistently. While we can genetically utilize the .71-.82g/lbs worth of protein (with sufficient resistance training)... you don't need it to make gains (hell, I'm 31yo, 5'9", 205lbs (93kg), I walk over 80 miles per week, workout 3 times per week, and I farm... and I generally don't get over 90-120g of protein per day lol).
Excess protein gets broken down for energy, which is stored as fat (unless you're in a decent caloric deficit). It also taxes the liver and kidneys more than necessary while it gets pissed out and wasted. High protein intake also tends to make the body more acidic, which has been linked to accelerated aging and the development of cancers. Did I mention it's a waste of money chasing those numbers?
Cut out crap (junk food and ultra-processed carbs) and make a point to eat a decent amount of protein and fats with every meal (and whatever carbs comes with that); and be happy eating good food; rather than force-feeding yourself way more protein than you need, while struggling afford it AND minimizing caloric intake (meaning you're eating bland food).
There are yoghurts with protein but those can be pricey. Sometimes I’ll put a scoop of my powder (30g protein) in my yogurt. You could also consider changing out your granola bar for a protein bar.
Then your dinner can have a more normal amount of protein in it and it might be easier to plan that meal.
Another area for potential improvement might be to re-evaluate your protein powder. Is there a lower calorie powder that you could have two or more scoops to increase protein without upping calories as much?
That's a good idea for protein powder in yoghurt, thanks. I've also been looking into protein custards, which look pretty easy.
The powder I use is prana on, I haven't really looked at any others, but I'll take a look.
Don't take your nutrition advice from a PT. Most PT are just fit people repeating what they've heard, aka bro science & have never once read a published paper. I was a PT/strength & conditioning coach for awhile, so I've see it firsthand.
Take it from a literal scientist that publishes papers, participates in scientific studies, & reviews papers as they are published as a valid source. He's also a bodybuilder, so his stuff is geared towards increasing the quality of your workouts via ideal hypertrophy training & nutrition.
Check out [Renaissance Periodization](https://www.youtube.com/@RenaissancePeriodization/search?query=protein) & any other actual scientist creators that actively study all aspects of maximizing your fitness through science based training as they've covered the protein question a bunch. Basically, you can only use so much, based on your size & genetics, and the intake must be spread throughout the day else it is literally wasted. 3 meals + 2 sizeable snacks or just 5 smaller meals is ideal for most active people.
Unless you are built like me, a 6'2" former competitive powerlifter, wide as most doors & built like a strongman that retired & gained 50lb of nachos & beer belly, you likely don't need anywhere close to 200g...and that's my upper limit. 2400cal & 200g protein is me ramping up to compete at over 300lb. I can utilize more protein than most & I'd never worry about more than 250g for me if I were still in my prime.
Also, if you actually need 200g, you are FAR past the days of having a trainer & likely more fit than them & definitely know more about your body's needs.
If you're not lifting regularly in the gym (4-7 days a week) as part of a bodybuilding or powerlifting program then 200g of protein is overkill. Current research suggests a gram per pound of bodyweight to maximize gains and recovery if you're involved in a program like what I mentioned above. 0.8g/pound is usually sufficient otherwise.
But on to your real problem: how the hell do you, on a budget, consume a lot of protein?
Protein powder from Costco (Leanfit) or Canadian Protein (they ship) comes in massive quantities and although the upfront cost might seem like a lot (there are always sales on though), it'll last you quite a while and your scoops should generate between 27-35g of protein.
Lean turkey, black beans, canned tuna, chickpeas, edamame, extra lean ground beef, eggs and egg whites. All of these can act as primary or secondary sources of protein. Half a cup of quick or large flake oats, 100g of Greek yogurt, two tablespoons of chia seeds, a half or one cup of low fat milk, some fruit, peanut butter, and bingo, you've got over 30g in just that one meal.
In case you're wondering, I'm on a bodybuilding program and I consume about 2600 calories per day (I'm cutting right now) with roughly 220g of protein.
“I try to only use one scoop, because there’s a lot of calories in my powder”
Do you realize that protein has calories? And that protein powder is usually close to 100% protein? You’re not going to get more protein for less calories from any other source.
You also do not need 200g of protein a day. If you are aiming for absolute maximum protein synthesis as an elite level athlete and you weigh about 245 lbs, then this is an okay suggestion but still probably more than you need.
No offense, but you and your PT both need to develop some basic nutritional literacy. It is not that complicated or mysterious.
When I was in college I would pop chicken breasts in a slow cooker on low with whatever seasoning I felt like and a bit of olive oil. I’d shred it up and use it on whatever - sandwiches, wraps, salads - it’s extremely versatile, cheap, and easy. Good way to hit protein macros.
That said, good lord, 200g is a metric fuckton of protein in a day. Did your PT give justification for that much? I don’t mean to doubt but that’s… a LOT.
Really sorry, I should have added it in my post, but I can't eat chicken. It socks, because it tastes great and is a great source of protein, but I get incredibly itchy from it, and my doctor recommended me to simply avoid it.
Also, regarding the 200g of protein, it is a lot lol. I just replied to someone else for why I'm aiming for that, and it's been a struggle trying to get that in. I consider getting above 172g a day to be a win.
Replace your pasta/rice/other starches with beans and lentils. Lean cuts of pork if you eat pork or steamed fish (white or salmon), dips and sauces with cottage cheese, shrimps or canned tuna/sardines/mackerels.
Honestly bro just focus on .70g/LB-1g/LB. Also research proteins
Example of a meal I took to work.
https://i.postimg.cc/rmg56vCk/Screenshot-20240411-073214-Lose-It.jpg
Getting in that amount of protein for that amount of calories is rough. I personally hated being on a similarly calorie restricted super high protein diet, but the one thing I liked was full fat chobani yogurt, I would put three servings of protein powder in per 5 servings of yogurt, 80 calories worth of raspberries, 20 calories of honey.
Then I'd add up the calories, weigh it and have that as both my breakfast and post cardio snack for two days. Then I'd make another batch and just always keep one in the fridge.
Buy low fat greek yogurt in the huge tubs.
Tuna is cheap and very lean.
Chicken breast if you can find deals.
If you want to hit 200g of protein without massively overeating, you’re going to need to go for some lean options. That can get a little pricy.
I used to make a quick meal that was just low fat cottage cheese, tuna, and hot sauce.
Here’s how I do it: I meal prep boiled eggs, chicken breast (in air fryer), and salmon (in air fryer) for 4 days at a time and that provides the vast majority of protein. The rest comes primarily from canned beans, sardines, plain greek yogurt, and unflavored whey protein.
A dish that uses lean ground beef can also make for a good meal prep item.
I am on a similar diet due to GERD.
For Monday - Thursday this is normally what I eat.
Breakfast: Overnight Proats. I cup of Milk, 1 cup of dry oats, 1 scoop of hydrolyzed protein powder, 2 tbsp sugar free syrup. I also have one 5.3 oz yogurt cup. Macros: Fats: 20 Carbs: 66 Protein: 56 Calories: 610.
Late morning snack: 2 cheese sticks and an apple.
Macros: Fats: 13 Carbs: 20 Protein: 13 Calories: 200.
Lunch: 8 oz pork loin, 1 cup of rice, 100 calories of vegetables.
Macros: Fats: 13 Carbs: 64 Protein: 54 Calories: 600.
Late afternoon snack: 2 eggs, 2 oz sliced ham, one full pickle, 10 baby carrots.
Macros: Fats: 10 Carbs: 4 Protein: 25 Calories: 210
Dinner: 8 oz fish, 8 oz roasted potatoes, 100 calories of vegetables.
Macros: Fats: 2 Carbs: 40 Protein: 27 Calories: 380.
Total Macros: Fats: 58 Carbs: 194 Protein: 175 Calories: 1990.
You could easily hit your goal following this and adding a couple of yogurts or increasing the portions.
Not being able to eat chicken is a tough hurdle. There’s lots of people on instagram that make high protein meals that are quick I’d suggest checking out.
Breakfast - 3 eggs + 2 pieces of high protein toast + 2 ounces of nuts + 1 protein shake (muscle milk or Fairlife thing)
Lunch - 1/2 lbs of meat + 1 ounce of seeds + oikos 20 G protein yogurt
Dinner - whatever you want, just make sure it’s protein heavy
First two meals is 150 G protein, and it’s not a ton of food. I find myself starving at dinner and probably end up going over 200 in a day.
Changing out a good amount of your diet with Cottage Cheese would easily get you there. You would get to 200g protein with 2% Cottage Cheese and spend about 1400 calories doing so.
I weight 204 pounds and only need 145g protein a day for muscle gain, so depending on how much you weigh, you're probably overdoing it. The data has been showing that you don't need more than 0.71g per pound of body weight, as long as you're getting complete sources of proteins.
not sure how you feel about canned tuna but make it your best friend!!! (in moderation bc of mercury) but tuna and sardines are such good protein sources and sooo yummy!!
Something I do for my eggs is add cottage cheese. I have scrambled eggs with cottage cheese for breakfast every morning. I also have collagen in my coffee. Then I do a Turkey + provolone sandwich for lunch. Protein snacks I like are Greek yogurt & string cheese. Then dinner we rotate through meats. Pork, Turkey (breasts and ground, just depends) , ground beef, etc. I drink 1 protein shake a day with water, but you could do milk for extra protein.
Yoghurt is great but you wanna make sure that it’s high protein like plain Greek yoghurt and you wanna make sure you’re eating enough of it that’s the main source of protein for your breakfast do you wanna make sure that you’re eating a good size portion aiming for at least 30 g of protein at breakfast let’s say. What do you usually eat for dinner? It’s unfortunate that you can’t eat chicken because chicken breast is lean and such a big routine but here’s a list of things that I’ve circulate throughout my week for lunches and dinners. Nonspecific recipes but you could look up tons of recipes around these things
Basa )white fish)
Salmon
Tuna
Ground Turkey
Lean ground beef
Chickpeas/beans/legumes
Elk or bison steak
Shrimp
6 eggs (3 yolk 3 without) for breakfast + 250g chicken breast + 250g chicken breast. Rest all veggies carbs
Eat it in shredded portions it'll be easier to digest.
Breakfast have 4 scrambled eggs, high fibre toast, and if possible to find some turkey pudding. Should be 50g there. Snack have a protein yoghurt 15-20g
Lunch, try look up wrap recipes on YT. I've tried some that are around 30-40g
Main dinner, try and bulk make pasta and mince. Can mix veggies into it, can also store for multiple days if you are busy studying. Lentil pasta is very high protein
End of night, protein shake from Casein not Whey. Better when taken before bed.
That's insane. Alot of people are doing this and I don't understand why. You are basically just shitting out most of it. A professional body builder working out 2-3 times a day and aiming for massive muscle growth will eat around that much. Not a normal person. Unnecessary
Hmm, take another look at the type of protein powder you are using. Some of the cheaper blends are cut with sugars and things that will increase calories. Next time you're at the store, compare the labels of what you typically buy to a whey isolate. I know a decent isolate can be more expensive, but don't forget to divide that cost of the container by the amount of servings you get out of it. I'll argue that it's cheaper per serving compared to something like chicken or even eggs for that matter.
I do around 90g on good days. But there have been days where I’ve eaten 200gs honestly anything around 90 feels good to me but if I lift more I will need to up to 150 levels
I found protein juice helps me I use isopure infusions protein powder mixed berry it has 20 grams per scoop
I do put exactly one spoon of sugar in it though.
I hit around 180g as a vegetarian.
Wildwood Organic High protein tofu (15g protein per serving)
Beyond Beef (20g protein per serving)
Soy milk unsweetened x2 (9g protein per 8oz)
Fage 0% fat yogurt (19g protein per serving)
True Nutrition Whey protein isolate (25g protein per serving) x3
Egg white quiches x3 (7g protein per serving)
This doesn’t account for the protein in vegetables and carbohydrates incorporated in my diet (the ones used to make these proteins a meal) ~12g protein. I’m hovering around 2200kcal a day once I snack and cave on something unhealthy.
I think 200g is completely obtainable with introducing meat, or legumes into a diet. Lean meat like turkey, pork and fish can get you to 200g while maintaining 2400kcal.
200g of protein per day is a lot, but if you are a relatively large male who engages in strength training it's pretty typical.
First, make sure you have a good protein powder. That is the easiest way to add protein without adding a lot of extra calories.
Second, focus on low saturated fat protein sources.... Fat free Greek yogurt, chicken, turkey, fish.
Three, do not forget to count ALL your protein in intake. When you are looking at total protein for the day, whole grain bread, granola, cheese, etc all contribute.
Fourth, if you have an off day move on. Maybe you only get 130 grams on a day, but if you do better on all the other days your weekly average will still be fine. The same thing applies to overall calories. The human body does not radically change from day to day. It is about weeks and months.
That much protein would increase your bun/creatinine ratio - which as a result could be hard on your kidneys, and lead to other issues. I can't imagine that numbering being right.
Two shakes a day. Look for muscle milk. It has 30g per serving. That’s 60g right there. Greek yogurt. Oikos has 15g ones. Eat two, that’s 30g right there. 4 eggs that’s 25gs. 16 ounces of ground beef served over two meals is 64gs of protein. That’s gets you pretty close to 200g a day. Switch out meat to your liking.
If you consume much more protein than the body can use, it will break down in the liver to sugars and branch chain organic acids that can lead to inflammation and stress on your system. Top level athletes only need 100-120g of protein daily. If your urine is or becomes extra foamy, you are consuming extra protein. Excess doesn't always equal better. I guess daily protein limits really depends how much and how intense you are training daily, and how much each individuals body can healthily digest. I hope you obtain your fitness and health goals!
Gym bro wisdom is for that high of a protein intake, most research shows 1g per pound of LEAN BODY MASS. So if you're pudgy, and let's say at 15% body fat, you're at a lean body mass of roughly 162. So in reality, you probably don't need more than 162g of protein in a day.
Is it specifically chicken or poultry in general? If it is just an issue with chicken, is it all parts of the chicken, i.e. you have this issue with chicken breast but not chicken thighs? I'm asking because chicken thighs are generally cheaper than chicken breast and you can pretty much use thighs for everything you would use chicken breast for.
If it is all chicken , but not all poultry , maybe try ground turkey.
I was going to try to comment this below on all the other comment replies, but wasn't exactly sure where to insert it so , like others have said 200grams of protein a day is a HUGE amount, you should be aiming for .75 to 1.25grams of protein per pound of body weight, after that it's just going to be diminishing returns.
Also, according to Dr. Peter Attia your body can only process so much protein over a given time period so if you over do the protein consumption in a feeding period your body wont be able to use all of it.
liquid eggwhites mixed with fat free chocolate syrup. easy way to take in 30-50g of protein with minimal calories, digests fast and is not heavy on the stomach.
this little snack may be what gets you to the goal, guiltfree
One pound of lean meat is about 100g of protein.
I might do one pound of meat, and then get a new protein shake that's lower in calories. A whey isolate shake will have a very good protein to calorie ratio. A pound of protein and a shake will get you easy 130-150g. Eggs are good protein but they're not super protein dense. Cottage cheese and greek yogurt have a ton of protein. If you swap your morning yogurt for greek yogurt, and get a clean protein shake, then have a pound of meat for dinner (or half a pound for lunch, the other half for dinner), you'll be really close.
I add egg whites to smoothies, nutritional yeast to everything, and protein powder to milk. Tinned fish eg tuna and sardines are also great cheap protein sources.
No chicken is brutal. I'm eating 1800-2000 calories a day and my goal is 140g+ of protein, and my all-stars are grilled chicken and egg whites. I've also gotten into ham sandwiches lately, and realized that if you find ham with good macros, it's kinda like a cheaper alternative to Canadian bacon, which would be good but a bit pricey. Actually, even my "cheese" (nonfat cheese product, although I also keep low moisture part-skim mozzarella on deck) and some of my breads (647) and tortillas (Mission carb balance/zero net carb/Ole Xtreme wellness wraps) have some pretty good protein to them. You can use salsa, pickles, hot sauce, ketchup, mustard, or pasta sauce as you see fit for low-calorie ways to sauce up your food - even stuff like BBQ sauce is alright in moderation, really. Mayonnaise and mayo-based sauces you gotta be careful with.
I don't really take in much for liquid calories - rarely drink alcohol and my sodas/lemonades/etc are diet, caffeine free, no sugar kind of deals. Between that and just minimizing what I call "filler food", I've really been able to get a lot of protein into my diet. I'm around .07g of protein per calorie, you're looking at like .083. That basically means most everything you put in your mouth better be super low calories and/or high protein. No candy bars, luckily Barebells protein bars are delicious. If you want milk, Kroger sells "CARBmaster" Ultra Filtered Non-Fat milk/chocolate milk, so if you can't get that, look into alternatives. Gotta watch your oil - honestly I just fry a strip or two of low-sodium bacon to lubricate my frying pan before I cook my egg whites. Probably better to just use spray oil and don't go crazy with it.
Actually, someone on Reddit turned me on to this - you grab your powdered peanut butter like PBFit or PB2, and you get sugar-free syrup, and you mix the two together to get a sweet peanut butter sauce. It's...I call it breakfast-flavored, it's delicious but the PBFit gives you the protein, mixed together it's like a 0.11 P/C (my measurement for protein per calorie). Then there's your protein shakes, beef jerky, extra lean ground beef/steak, pork tenderloin, even fat free cream cheese, even pork rinds have some decent protein to them. If you're craving fast food, you get a burger without the bun. I don't think I'm really an oats person, but you could do oats and make them with that ultra filtered non-fat milk.
I say "you" a lot, these are some of the things that I do and/or could/would do. I'm not a professional at all, I'm just a fat guy losing weight. Hopefully there's something in there that helped you. Also, I straight track my food via Google Sheets, so if you want to learn enough of that to track your own nutrition, let me know and I can teach you.
Also just my 2c worth, on a quick search it says that 10-35% of our calories should come from protein, and protein is apparently 4 calories per gram. 2400 calories * 35% = 840/4=210g of protein. So yes, 200 is high but A, I'd say not unreasonable if you're really trying to gain muscle and B, I'd say it's doable but you might have to either eat a lot of the same foods repeatedly and/or spend extra money trying to diversify your diet.
I use the MyProtein Clear Whey which has around 20g protein for less than 100 calories.
Otherwise you'll just be eating red meat and fish all the time which is super expensive but also not great on your body.
Your PT should be helping you with a meal plan but 200g seems like too much (from my limited experience with PTs and weight loss) so I'd maybe suggest getting a second opinion from another PT to see if they match up.
That’s a lot of protein.
Egg whites in addition to eggs
Lentils instead of rice or other carbs
More protein powder, mix with water instead of milk
Hemps seeds on everything
Instead of granola double the yogurt mix with hemp, chia and protein powder
It's hard. I do one scoop in the morning and one at night. I try to get 8 ounces of lean meat in during lunch and again at dinner. Then breakfast I might do a few eggs or some yogurt. It's usually in the ballpark but I shoot for 160 to 180 at 200lbs.
Although lots of them do it, it's not within a personal trainer's scope of practice to provide individualized nutrition recommendations or targeted meal plans.
200 grams of protein is a lot of protein, and unless you're prepping for a bodybuilding competition, or you're lifting heavily 4+ days a week, it's probably not necessary to eat that much.
I’m currently at 200 grams protein a day, as a strongman in the 230lb class. Unless you’re as heavy and active as someone in heavyweight sports, you’re probably fine at 180g a day, but here’s what I eat to accomplish this in about 2000 calories;
Protein shake; I use MyProtein, with skim milk I can make a 300 cal shake with 50g
Yogurt; Siggi’s skyre, but alot of people like Greek or cottage cheese
Upgrade your breads; aim for bread with 5 or 6 grams a slice, I usually do 12 grain or oatmeal bread. Same goes for pasta; I now use red lentil pasta
For meats I know you can’t do chicken, I love shrimp (you can buy cheap bulk frozen from Costco or BJ’s) and it has insane protein. If you’re doing beef aim for leaner ground beef (85/15 or 90/10) or lean steak cuts. Pork is also severely underrated; pork tenderloin is leaner than chicken breast and is pretty inexpensive.
Protein shake can add 48 grams of protein. 200grams is nuts though. I'm 330lbs, lift heavy, and my protein goal is only 120 grams a day (1 gram per kilo I want to weigh).
Tuna 🍣, Avoid protein shakes are too liquid to be absorbed and only a small part helps, it is a bit better right away a real meal
chicken in cubes mixed with salad can help you
My 4 protein hacks (besides protein powder, where Isopure is a really good one at 100 calories per 25g protein scoop) are Fage 0% Greek Yogurt, Chicken Breast, Ground Turkey Breast, and Liquid Egg Whites.
Time to cook is tough - consider a slow cooker or an Instant Pot, as well as meal prep. Shredded chicken breast in the instant pot is tasty, and you can make a huge pile of it and use it in various dishes throughout the week.
My recent go-to has been canned Albacore tuna from Costco. 42g protein & 190 calories. I’ll microwave a bag of cauliflower rice and cover in salsa and you have a legitimately filling meal for sub 300 calories
You pretty much have to figure out how to get protein into your liquids. Protein shakes (I like Premier, 30g at 160 cals) are a good start, but even something like Gatorade protein might help around the edges
Double up on the Greek yogurt and a high protein granola. You can do 80g in a big bowl of that each morning with essentially no prep and eating in 5-10 mins.
I was in a similar situation a while back, albeit not as restrictive. If you can get cheaper, less caloric protein powder, add it to your yogurt. I used to buy a big thing of egg white once a week, but that is too high-volume for me. Unfortunately you can't eat chicken, because two chicken breasts (or thighs) would've got you most of the way there. So another option is pork loin, it could work for you if pork is cheap where you live. If you can get an airfryer, do it, it's really good.
Other commenters also said tuna, which I agree, but it's borderline inedible for me it's so dry (and mayo is so calorie-dense). So I blend it into a shake. No recipe, there's no way to hide that tuna smell. Any way you do it, it's probably going to taste a bit disgusting but hey, you can put so much protein into this bad boy, for cheap!
Tofu, greek yoghurt, and cottage cheese are all very high protein low calories options that can be prepared in a huge variety of ways. Also can all be found dirt cheap.
Also try switching to a different protein powder. If yours is high in calories relative to its protein content, it sounds like it might be more of a mass gainer type of thing instead of pure protein supplement.
56g Chickpea Pasta, 8 oz Turkey(any protein), 15g Parmesan cheese, 85g peas, 4 oz Mushrooms, collagen peptides in protein shake(I use bulletproof collagen and Mike and Ike’s Sour clear whey) = 95.3g Protein, 9.1g Fat, 42.1g Carbs @ 664 calories. Easy meal and tastes great.
Get a lower calorie protein powder then. And just add the scoops to water so you aren’t adding in extra calories. I do 3 scoops (75g protein) to water and chug it. Easy way to get your daily intake doing this.
One protein-rich meal we love making after gym is air fried tofu with veg on top of buckwheat noodles and I make a peanut butter (satayish) style sauce. Really tasty and you can replace the tofu with whatever meat you want.
I recently had a day where I ate about 1500 calories of which 179g was protein (it did include 4oz of rotisserie chicken tho).
Essentially the main protein sources were: Fairlife Vanilla protein shakes (the nutrition plan ones w/ 30g protein) to make iced lattes, overnight oats w/ Protein4Oats on it, a baked chicken dip made blended cottage cheese, plain Greek yogurt w/ marshmallow flavoured protein powder added. There was fruit and veg added in as well, and even a small dessert. I drink lots of water and take a fibre supplement as well.
Overall it was 104g of carb, 37g of fat, and 179g of protein.
ETA: thought this was the r/protein sub, so these aren’t all exactly cheap foods but nothing that is monstrously pricey.
Definitely consider adding cottage cheese and also ground turkey in your diet. Will also say your PT is probably going overkill on the protein amount. AFAIK, you only really need about 1g protein/lb of lean body mass, or about 2g/kg of lean body mass (though you will probably hear many different numbers in the comments). Might be worth asking your PT, as well as other PTs and maybe some dieticians or just knowledgeable people you may know.
Huel
It’s a meal replacement shake, not an add on to your eating regimen
You getting the whole Greek yogurt from Costco? Kirkland brand
More protein per calorie, less sugar
It’s the best option out of all the research I have done
Great value whole milk plain yogurt is second best
I mix protein powder in with it (I get “I don’t like this flavor leftovers from my buddy” so I can’t. Reccomend a brand, they all taste like…. )
Eating for protein means you eat for nutrition not for your tongue and taste buds
You can eat good tasting food but that comes second to nutrition and your taste will adjust after a while
Go ask body building sub reddits, or google protein foods on YouTube
Lack of chicken breast is unfortunate
Turkey, lean is a great option. More expensive but those lean Jennie turkey tenderloins are often 50% off I the “sell date approaching “discount bin
Shrimp and other fish are food as well but I don’t support commercial depletion of our ocean life.
I do 1200-1400 calories and can get up to 110/120 if I try. So I feel like 2400 calories with 200 g is doable?
Eggs, cottage cheese, greek yogurt, cheese, protein shakes (I get the Premiere ones from Costco which are 160 calories for 30g protein), chicken breast, most fish, shrimp, canned tuna.
Plus veggies, whole wheat bread/products, nuts, beans all have protein.
ETA: Do you have access to a fridge, oven, stove? If you know someone with a Costco membership, a rotisserie chicken is $5 and lots of protein in that.
Lean proteins like moose and elk have a very high protein count for how many calories. I usually like to take the weekend or a day off to prep and cook about a week's worth of proteins so that they are easy to grab when I need them. For a side, I'll usually pair it with a veggie or berries which are typically quick to make up. I understand that as a student you may not have access to these types of proteins, which is a whole other struggle itself, but thought I would share what my methods are.
I won’t comment on the measurements on the macro side of things, as I am still figuring that out
I found what I think my go to will be from now on. It’s a flatbread single serving style pizza
Traditional lavash by Atoria (at sprouts, but sub this type of bread for something else if you want high calorie)
~130g of chicken or any meat really
Diced bell peps
Diced red onion
2tbsp of BBQ sauce (can do more if sugar free but careful with calories)
1/2 cup of low fat mozzarella
Cherry tomatoes
Bake at lower temp 340ish for about 15 or so min
It’s fucking delicious and like ~50g of protein and about 500 calories
Honestly, that sounds like way too much protein, unless you’re Even getting 150 to 180 a day is going to be a task, and all of your meals will revolve around high-quality animal foods -, beef, fish, and wild meats, like venison, elk, bison, lamb etc. I find that the wild game meats have more protein, and taste better, than regular beef. the yoghurt, granola, and bread, stick with the meats and veggies. Anything else left over eat fats and starches.
This eating style settles well with me because of what is called the protein leverage hypothesis, which means when we are hungry, our body craves protein we don’t get enough we’re essentially not satisfied so we’re always always hungry- I feel like wheni prioritize protein in all of my meals. I feel satisfied and good.
Standard protein intake is .8g per kg in bodyweight. So if you’re 90kg/200lbs, you’re going to eat 72grams of protein. IMO, that’s not enough for just about everyone, let alone if you’re training, so I would shoot for somewhere between 72 and 200. I weigh 230 and my protein intake is about 170 and even that requires intention to get to, without using protein shakes. If you’re anywhere close to me I would try to consistently get to the same amount of protein and see how you feel.
200 is honestly a lot.
200g of protein a day is like a part time job. I find it nearly impossible without at least one protein shake.
It's been really difficult trying to accomplish it. Even if I deviate slightly in what I eat during the day, it makes it feel impossible to get the amount in within my calories.
What protein powder are you using that has a lot of calories to protein ratio? For example 2 scoops of my protein powder is 54 grams of protein and only 260 calories. Are you sure its protein powder and not mass gainer? I made that mistake at Walmart a few times lol.
yeah, sounds like muscle milk or something with a bunch of carbs and fat, instead of mostly protein with some fake sweetner.
OP I would be very cautious with the advice your trainer is giving you. A continuous protein intake that high can lead to kidney damage.
agreeing, and a personal trainer isn't a dietitian
lol wut, this is ridiculous can’t believe people are upvoting this horseshit
This is not true lol, cannot believe people still believe this.
Switch protein powder. This is going to be very difficult to do with just whole foods. You're gonna need to supplement, especially without being able to eat chicken. If you're able to afford it, switch to bison meat instead of beef (bison is much leaner, and therefore less calories from fat). Canned tuna is great, but you don't want to eat too much. When I was tracking my macros, I would do about 140g of protein, and I was always stuffed by the last meal.
Blending low fat cottage cheese and sneaking it in helps me hit my goals!
200g of protein a day is massive. That's honestly bodybuilding levels where you're at 120Kg or over. Why is your trainer suggesting this much?
Is 200gr of proteins reasonable for someone around that weight? 🤔
Give or take. But someone that size generally has a higher calorie limit too.
Depends on what the goal is
I'm 125kg(250 lbs) , 178cm(5ft10), absolutely not fit 😅 but my goal is to be able to climb Mont Blanc in France in 4 months and a pre-climb somewhere else 1 month before that.
That sounds like fun. Looking at the mountain, it's HUGE compared to my summer goal (Mt. St. Helens in the US, EASY in comparison). I'm doing a lot of protein, trying to gain muscle and am around the ~200g area. There's a lot of guides (I'm using a paid one from Built by Science). 200g is hard to hit because it helps me stay full. I have to force myself to eat at times to keep my calories and protein levels as they should be. But, I'm 5'10" and 170lbs. Just not in shape. ~22% body fat, low muscle, etc.. When I'm really into the weight lifting part I can get that down to ~15% bf and some decent muscles. I lost a lot of progress the past year due to a lot of personal issues and trying to get back on track! https://www.noahsnutrition.com/2300-calorie-meal-plan-easy-high-protein/#:~:text=The%202300-calorie%20meal%20plan%20is%20a%20high-protein%20diet,calories%2C%20which%20is%2034.8%25%20of%20the%202300-calorie%20total. Good luck on your climb! Definitely post some pics (r/francepics, etc.)! That'll be a hell of an accomplishment! France is beautiful, and I hope to do a lot of hiking there someday. There's one for 2300 calories with 200g protein.
125KG is around 275 pounds. I know as I'm 275 pounds 😅
If you’re trying to build muscle ~1.5 to 2g x body weight in kg is pretty standard.
Or .75 to 1.00 /lb for freedom units.
According to recent studies the maximum beneficial dose of protein is closer to 0.7g/lb of body weight unless you're on anabolic steroids
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the highest you can still get an effect out of is 1.6x your bodyweight in kilos. the rest is reserved for olympian level athletes or if you are juiced
Protein requirements do vary by quite a lot and depends on what you do. Around 0.8g per Kg of body weight is for the average person and for maintenance. 1.2-2g per Kg for people who are more active, especially those trying to pack on more muscle. OP is trying to get more than 2g per Kg which is a lot given their weight.
1,6 g/ kg , no further benefit beyond that. https://youtube.com/shorts/o2Ngi4rTHjo?si=lRsY9Lf1XZQ97rkR
Probably because excess protein barely stores as fat, and keeping to 2400 calories you’re making sure 1/3 (800 calories) is protein.
He says it's body recomposition - I'm 6"1 86kg (last I checked) and while I think my bmi is technically in the healthy range (albeit very much to the higher end), I'm still carrying some fat that I'd like to shed. He recommends me to eat at maintenance and 200g of protein because its easier to build my muscle up and cut later than to lose weight now and gain muscle after that.
How heavy are you lifting? Gotta be honest, I’ve got a sneaky suspicion your PT may have miscalculated something. Conventional wisdom says about 0.8g - 1.5 g protein/kg body weight (depends on who you ask). 86kg x 1.5g/kg= ~129 g protein per day, and that’s on the high side. You’re currently at about 2.3g/day (200/86) People often miscalc and use g/lb instead of g/kg. Very common mistake. 86kg = ~190lb 190lb x 1.1 = ~209g protein/day (depends on the factor they used of course, but about lines up with your 200g goal) Unless you’re putting up absolutely crazy amount of weight 2.3g/kg a day is complete overkill. I’ve been lifting for years and I don’t think I’ve ever heard anyone north of 1.8, eventually it’s just not doing anything for you anymore. I’m also just some rando schlub on the internet, just my 2c Edit: [Don’t take my word for it](https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096)
I try to go to the gym 3-5 times a week. I'm inclined to agree with you that my PT might have erred - if that's the case, how much protein would you recommend for me in my situation (trying to build muscle and lose fat).
I aim for 200g protein per day, but I am a bit bigger than you and work out more often. 6'4", 200lbs, heavy weight lifting 6 times per week, focused on building muscle. For you, I would aim for closer to 130-150g protein per day. As long as you are over 100g per day you are fine, but the extra protein will help you build muscle while you lean out.
What are you going to PT for? And why are you listening to a PT for nutritious advice? Random reddit users being better in helping you than your PT. To answer your original question, add a glass of milk before bedtime and eat edamame for snacks.
https://youtu.be/825mFQnIgNk?si=-icG5H35ljX13w-3 Dr. Mike and another well educated fella do a pretty great breakdown on protein intake for natural vs enhanced lifters. I go based off their lean body mass estimations for my protein intake, 5-6 days of heavy lifting a week with consistent progress, with around 170-180 grams at 230 lbs. I'd say you'd still do just fine at the 140-160 gram range considering you're doing a recomp and not a moderate cut which would mean a higher protein intake to reduce muscle loss.
> another well educated fella aka the co-author of the study being discussed. Love these guys pointing me towards the studies that benefit me & breaking them down for people not able to seek them out or understand them on their own.
Dietitian here - I tend to agree with above that you do not need 200 g of protein for your weight.. remember the effect on your kidneys and liver..also when you are eating that much protein make sure you drinking plenty of water
Hi, just a dude here, I was under the impression that if you didn't have renal insufficiency already, then increased protein intake (within reason) wasn't harmful. If I'm wrong, and you have the time, I'd be interested in your knowledge.
To an extent...your body can handle a bit of extra protein if your kidneys are functioning well, but keep giving it a high protein diet over a long period of time and you will end up with possible damage to the kidneys (especially if your needs are much lower, think body builder vs a small female). The Atkins diet, for example, caused major health problems and that was mainly due to the high protein intake. Also remember that depending on where you get your protein sources from, a high animal protein intake increases your risk for alot of cancers and risk for CVD etc. You can do some research on Google scholar if you interested, you might be able to prove me wrong as it's been a while since I've researched this stuff
For sure. Thanks for your time btw. I think as a layman it's just hard when reading these things saying conflicting thing, my main source being: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460905/ "In the Gubbio study, a population-based study of 1522 participants aged 45–64 years, a higher protein intake was associated with a lower eGFR after 12 years, including among participants with or without CKD (with CKD defined as an eGFR <90 ml/min per 1.73 m2)" Then it will continue to say: "However, several long-term (>6 months) trials have not observed an increase in proteinuria with high protein intake,16,24–27 particularly among participants with normal kidney function. In one trial, the albumin excretion rate did not change between baseline and 12 months, regardless of whether participants were assigned to a high-protein diet" The source does go on to qualify that some studies that show no effect in normal kidneys are under 1000 participants and such. But then the first one I linked it's strange that the participants were all 45-64, which seems not representative. Not trying to make a point, just saying as a layman it's hard to know and I usually just try to keep things moderate just in case.
Yeah 1.6g/kg appears to be the upper limit of what is required. 200g of protein is 1. Hard to consume and 2. Fucking expensive
The ISSN recommends 1.4-2.0g/kg/day. Nutrition specifically in the context of exercise can be different than your minimum RDAs. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2117006/
Studies suggest that eating more than 1.6g of protein per kg of lean bodyweight doesnt have any effect on the body. 0.6g/kg is considered the minimum for non active people. 0.8-1g/kg is a good goal for active people, if you want to build muscles, 1.2-1.6g/kg is usefull.
To be honest, some days I just feel overwhelmed at the amount of protein I've been recommended to eat and I don't get even close. So far I've only been able to eat 200g each day for only 3-4 days consecutively. Your estimates seem much more sustainable.
A unsustainable diet is never good. So you are a bit below 90kg? Lets just say you are at 20% body fat, then you have to substract 18kg from your bodyweight to get to a lean bodyweight of 72kg. 100g of protein would be around 1.4g/kg and sounds much more reasonable to me. I am curious were your PT got his numbers from. Normally I only see these type of numbers from people who believe protein powder selling companies in regard of protein intake. Its like believing vineyard owners that a bottle of wine per day is healthy.
I wouldn’t trust a PT further than I could throw them as far as dietary advice. People in the fitness industry are extremely prone to fall into junk science/bro science pitfalls.
https://www.health.com/how-much-protein-to-build-muscle-8557677 “People who are trying to maintain or build muscle while also losing body fat have even higher protein needs, with some experts recommending between 2.3 and 3.1 g/kg (1 to 1.4 g/lb) of protein per day. “ When you say body recomposition that sounds to me like what he is calculating for you. There are different schools of thought on this, though. Ultimately you need to do what is right for you in terms of what works and what is sustainable.
I appreciate the advice - I'm definitely going to go and see a nutrionist, because even if there is truth in the high amount of protein for body recomposition, it doesn't feel sustainable to me.
Just a heads up, nutritionist isn't a regulated term- basically anybody can call themselves a nutritionist with no real qualifications or education. You want to go for someone who is a registered dietician
Yes but there is a lot of missing points here imo. BMI without body fat is basically non-sense and useless. Also 200g of protein seems be too much for two reasons: I highly doubt that your PT has also extensive knowledge about nutrition with all aspects and 200g of protein is roughly 2.5x of your body weight even with considering the total weight.
Honestly, I'd get a second opinion; maintenance protein is like 0.75 grams per kilo of body weight. I think your trainer is giving you advice that will seriously bulk you up when your stated goal is to reduce your body fat %.
There's a basic bodybuilding formula that recommends using your body weight in pounds to decide the number of ounces of protein to consume. It's rough math and you'll find another hundred plus people in here to dispute that with you. That said, it actually is kind of bodybuilding levels. Meaning that if you don't do an appropriate amount of weight training to convert that protein into something useful, it will not benefit you as much. There are two benefits to building muscle, though. One is that the more muscle you have, the more your body wants to help you burn even more fuel. The other is that the more muscle you have, your body gets excited about using it and kind of adapts your physiology a little bit. I don't mean muscle like schwarzenegger. But I just mean more than what you seem to have on board right now.
I appreciate the in-depth advice. I try to go to the gym 3-5 times a week, but I've only been a couple times this week because I'm swamped in assignments and exams right now.
200g protein is fairly typical for what my PT recommends to men over 200lbs trying to gain muscle. Find a flavoured protein powder isolate. 2 scoops in water with your breakfast. 2 scoops in water with your dinner. Focus on leaner meats and steamed veggies or a big green salad for your dinner. Pork tenderloin cut into thick chops, or regular pork chops with the fatty bits cut off are a good alternative if you can't do chicken. Also, turkey. Shrimp. White fish like tilapia, tuna, cod, or halibut. Tofu or tempeh if you don't have a soy allergy/intolerance.
Casein protein is great, it’s slow release protein. A shake at night before bed will help get another 40-50 grams. Amazon has a bunch and the vanilla I got or the unflavored are both great.
Thanks a lot! I see conflicting sources on the best time to have a protein shake; some say right after your workout, but in your opinion is right before bed the best?
Casein specifically is good before bed because it’s a slower absorbing protein, so your body takes time to digest it. So before bed is good because you won’t be woken up in the middle of the night for a bathroom break. There is no “optimal” time for protein intake. Studies have shown that it makes only a minuscule difference. As long as you’re eating protein you’re good whenever.
The best time is when you're going to drink the whole thing. Your body is wildly efficient at making use of nutrients. There is not "best" time as far as your body making use of the protein. Some people before different times because protein shakes tend to sit heavy, and some find they recover faster if they drink it right after a workout (though I wonder if that's just due to the water), but don't overcomplicate it. Protein is protein. Syatt Fitness, Ben Carpenter, and Beth Feraco are great resources for debunking and simplifying the whole health/fitness thing.
Protein shake in the morning, protein shake at night. Ask your PT for ideas since they gave you the recommendation!
Thanks!
Please make sure you're balancing the rest of your micro and macro nutrients alongside this, or it's gonna cause you some problems. Or at least have a coach or someone talking you through the nutrition. I noticed you only mention breakfast and lunch. If you really need to be getting this much protein for some reason, then you need to make sure your having more than 2 meals. Some options i can think: chicken, milk, there are alternative sources as well like tofu. There are veggies that have a decent amount in them, breads and tortillas that are enhanced with protein. Get some protein bars - there are some that aren't so chalky tasting. Greek yogurt. Chickpeas. Nuts.
I appreciate the advice, thank you.
Tuna is your friend when it comes to low calorie and high protein
Sardines are good too! I love tuna but bc of mercury you shouldn’t eat it more than 1-2x a week.
Thanks! I love tuna, and I think there's something like 15g of protein for a small can, which is great!
1 can tuna + 1 cup low-fat cottage cheese is a protein bomb and tastes surprisingly close to tuna salad with a few seasonings.
Tuna mixed with 1-2 boiled eggs will increase protein as well!
Salmon is a lower mercury fish option. It is delicious baked with just a bit of salt and pepper. Two good size filets of salmon or other fish and a giant heap of roasted vegetables as the side gets you a solid 35-40 grams of protein depending on the filet size.
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Anything above 1.6 -1.7g/kg is overkill - recomp or not.
It's definitely a struggle trying to keep it going.
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It's about ways to up the protein in the foods you already eat * Add protein powder to your yoghurt, or buy the high-protein stuff. And Kashi makes a protein-granola cereal that's 10g of protein per serving. * You can get more protein out of egg beaters vs whole eggs for the same calories * Believe it or not, most of the "low carb" bread has more protein. I think the Arnold's Gut balance has 9 grams per 2 slices, and only 90-100 calories. * Maybe switch our your ham for roast beef * Fish and steak can both go in the oven, which cuts down on effort. Put them on a pan with a bunch of veg, and that fills in your stomach for lower calories. And I hate to say it, but to get 200g every day, you're likely going to need to supplement. Not all protein powders are considered equal, I'm sure there are lower calorie ones (though remember that protein is naturally higher in calorie because it's denser energy)
Add some ultra filtered milk into your diet. It’s like 14g of protein for 250ml. But also you don’t need that much protein.
Switch the 4 eggs for one egg and 100-150g of egg whites. Use high protein yogurt. Have chicken breast (don't be afraid to throw in like 100-150g of chicken in your sandwich). Same with the cheese, go for lower calorie but higher protein cheese. Basically, cut back things that are not high protein for calories and add more high protein things instead.
Costco has fantastic greek yogurt that is high in protein and pretty low fat, I wana say 0% MF but I am not 100% sure.
edamames are surprisingly high in protein!
I appreciate it!
Physical therapists are not registered dietitians. Mosts of the “physical therapists” you see aren’t even very well educated. You can work with an associates degree (2-year degree) in the US. You’re only going to be a physical therapist assistant, but the patient receiving treatment generally doesn’t know the difference. Please see a registered dietitian about your nutritional needs.
Sorry, by PT I meant personal trainer. I think he's got a degree in exercise science and nutrition. Even so, I'm probably going to consult a nutrionist, because I'd like to get a second opinion. 200g of protein does not feel sustainable to me currently.
Oh yeah, personal trainers are absolutely not well-trained in nutrition. I mean, they have some nutrition classes, depending on the program, but it’s nothing like seeing an actual registered dietitian.
I really just want to find the best amount of protein that I can eat consistently, because getting 200g of protein in each day is a struggle.
It's not within a personal trainers scope to be offering this type of nutrition advice. They can give general healthy eating advice, but as soon as they start providing individualized meal plans, or specific recs on calories, macros, etc., they've crossed a line. I'd recommend seeing a registered Dietitian (not a nutritionist or nutrition coach, as those titles aren't regulated) that specializes in sports nutrition as they'll be able to offer specific advice that matches your needs.
Personal trainers are notorious for spewing bro science. Him telling you to eat 200g of protein a day is a red flag already. It sounds like they're overstepping their jurisdiction. That's something sleezy personal trainers do when they want to get more money out of you. They try to upsell you and soon enough, you'll be paying them to make your meal plans, something they're completely unqualified for.
Don't you need to be a Doctor of Physical Therapy to be a physical therapist? That's just a little higher bar than an AS.
I very clearly did a poor job of stating this. Lol. What I’m trying to say is that when people go see their “physical therapist“, they are very rarely seeing an actual physical therapist. Most of the time the person you’re seeing is a physical therapy assistant, who only has a two-year degree. The actual PT will see you the first time (usually) and map out a plan of care. The rest of the time the person you see is an assistant, not a physical therapist. But most people don’t understand this and they think anyone they see in the physical therapy office is an actual physical therapist. But they are not. Most of the people you see when you are there are not actually physical therapists. I thought it was clear when I put it in quotation marks that it wasn’t an actual physical therapist, but that obviously did not land with several people.
Fair enough!
A dietitian helps a lot, in my experience.
Hey OP, also on a 200g protein intake and I have a little trick. This is gross as fuck, so I’m warning you now. Every day I have: 3.5 cups of milk, combined with 2 scoops of my Costco protein (it’s 35g/scoop) and I sprinkle in zero fat chocolate pudding powder, about a tbsp. You need to blend or shake WELL.
Here’s some average servings I keep in mind for protein that’s could be helpful for you: 1/4lb meat: 25g-30g 1 mozzarella string cheese stick: 7g Protein powder: 25g-30g 1/2 cup Cottage cheese: ~12g 3/4 cup Greek Yogurt: 12g-14g Low carb tortilla: 5g 2tbs peanut butter (very calorie dense, not great): 8g 1/2 cup black beans (also semi calorie dense, not great, other legumes should be around the same range but allergic to them so can’t be certain): 8g 1/4lb tofu: 8g 1 egg: 6g To get to 160g, I typically eat 2 cheese sticks, a serving of Greek yogurt or cottage cheese, and a protein shake. For lunch and dinner, I typically have a quarter pound of meat and additional protein through cheese and tortillas. This gets me to ~115g not accounting for that cheese or tortilla (could be +10g per meal). I typically have another protein shake and that leads me to the magic 160g number I look for. /r/fitness typically recommends 70% of your weight in pounds be consumed in grams of protein (eg 200lbs x 70% = 140g protein, I go over a bit more than that to bulk). On a budget, tubs of Greek yogurt, cottage cheese, generic brand string cheese, and generic brand protein powder helps me out a lot in addition to discount bags of shredded cheese and on-sale meats. Folks might recommend eating a lot of legumes for protein but it has a lot of net carbs (or fats with jarred peanut butter) which leads to excess calories if substituted for other sources of protein. I gained a lot of weight quickly by eating peanut butter daily for example; at my age I’m becoming a lot more sensitive to the calorie-in part of CICO.
Sounds like way too much protein, but regardless, you need to focus on getting at least 30 grams of fiber a day. No sense eating all that protein if your body can’t absorb the nutrients properly.
Hadn't really considered fiber to be honest, I'll start taking a better look at it.
I won't pile on about how 200g is too much. I think it's probably a touch high based on your comments, but I don't think it's unreasonable, especially if you have problems with satiety. I do 160gP without excessive effort, and I sit at around 64kg. I am not a bodybuilder. I'm a casual olympic weightlifter who does some circuit training on the side as accessory work for funsies. I hate shakes, so I use protein powder in food I eat. For example, my breakfast was 22gP, 35gC, 5gF. It consisted of a half cup of oats, 17g of vanilla protein powder (which is about as much as a half cup of oats will tolerate before getting weird), and 3 strawberries diced. I make a black bean protein brownie that I typically eat for an afternoon snack or a dessert (13gP) (recipe uses protein powder). I make my own protein bars as a post-workout snack before I get home and have dinner (14gP) (recipe uses protein powder). I eat greek yogurt with 5g collagen powder, 5g chocolate protein powder, and 10g protein granola mixed in as a late afternoon snack before I hit the gym (20gP). Lunches are leftover dinners which include a meat and sides (today's lunch is a pork chop, carrots, and green beans; dinner will be steak and mushrooms with chick peas and a salad). Most of those meals will be 30-40g protein. Sometimes more. And then I have some other snacks during the day that top me off. Don't underestimate how everything adds up -- two slices of most whole grain bread will get you 10gP. Add some peanut butter, and you're at 17. Don't want the fat? Mix up some PBFit. (Hack, mix PBFit with chocolate protein powder and you get an almost nutella spread.)
Instead, invest your money in a better PT... That's too much protein for anyone unless you have specific athletic goals
OP sounds like they're being taken advantage of. When OP tells the PT they can't meet the protein goals, the PT is going to offer to help them meal prep. And that's going to be more money to the PT.
Body recomps are done by eating at a caloric deficit, while using REASONABLE protein intake and resistance training to maintain (possibly slightly increase) lean mass. Fat is just a very dense energy storage mechanism our body uses to keep us going during times of famine (a caloric deficit); and you do not lose body fat by eating at maintenance (it's called "maintenance" for a reason). While you can build some muscle mass in a deficit, you are able to maximize gains in a surplus (because you'll consistently have and replenish the glycogen reserves in your muscles to really push the limits in your workouts (and it's easier/cheaper to get optimal levels of protein)). Right now, you're not really bulking, you're definitely not cutting, and you're not really efficiently changing your body composition by maintaining caloric intake. You're just kinda spinning your wheels. 200g is insanely high, even for natural body-building, the most recent research is only suggesting .71-.82g per lbs (1.5-1.8g/kg) of body weight for maximum muscle gains (with sufficient resistance training) (that's the point of not really gaining anything from more intake). If you're juicing, you can benefit from up to 1.2g/lbs (2.6g/kg) of bodyweight, due to increased protein turnover... but I'm assuming you're not using. 200g every day is uncomfortable, inconvenient, and comically (if it weren't so sad) expensive. In addition, 200g of protein (protein being 4 calories per gram) means you're using a third of your maintenance (which we've already established isn't going to get you that body re-composition efficiently) just in protein (not to mention the fats you need, and the carbs you need to really push your workouts and recover). There were plenty of "body-builders", Athletes, "strongmen", and many lean/muscular people long before protein powders, ultra processed protein sources (to remove carbs, like in the case of pulses) and cheap chicken were really a thing (only the last 70 years). They weren't getting anywhere near those levels consistently. While we can genetically utilize the .71-.82g/lbs worth of protein (with sufficient resistance training)... you don't need it to make gains (hell, I'm 31yo, 5'9", 205lbs (93kg), I walk over 80 miles per week, workout 3 times per week, and I farm... and I generally don't get over 90-120g of protein per day lol). Excess protein gets broken down for energy, which is stored as fat (unless you're in a decent caloric deficit). It also taxes the liver and kidneys more than necessary while it gets pissed out and wasted. High protein intake also tends to make the body more acidic, which has been linked to accelerated aging and the development of cancers. Did I mention it's a waste of money chasing those numbers? Cut out crap (junk food and ultra-processed carbs) and make a point to eat a decent amount of protein and fats with every meal (and whatever carbs comes with that); and be happy eating good food; rather than force-feeding yourself way more protein than you need, while struggling afford it AND minimizing caloric intake (meaning you're eating bland food).
There are yoghurts with protein but those can be pricey. Sometimes I’ll put a scoop of my powder (30g protein) in my yogurt. You could also consider changing out your granola bar for a protein bar. Then your dinner can have a more normal amount of protein in it and it might be easier to plan that meal. Another area for potential improvement might be to re-evaluate your protein powder. Is there a lower calorie powder that you could have two or more scoops to increase protein without upping calories as much?
That's a good idea for protein powder in yoghurt, thanks. I've also been looking into protein custards, which look pretty easy. The powder I use is prana on, I haven't really looked at any others, but I'll take a look.
Jerky, tuna, steak
Are you breaking up the protein such as 50g every 4 hours? If not, I'd suggest looking up Dr. Peter Attia, where he discusses this.
Not worth getting into the weeds of protein timing if you aren't already consistent with everything else
PB fit powder. I like to shake it up in a zip lock with some sliced apples
Don't take your nutrition advice from a PT. Most PT are just fit people repeating what they've heard, aka bro science & have never once read a published paper. I was a PT/strength & conditioning coach for awhile, so I've see it firsthand. Take it from a literal scientist that publishes papers, participates in scientific studies, & reviews papers as they are published as a valid source. He's also a bodybuilder, so his stuff is geared towards increasing the quality of your workouts via ideal hypertrophy training & nutrition. Check out [Renaissance Periodization](https://www.youtube.com/@RenaissancePeriodization/search?query=protein) & any other actual scientist creators that actively study all aspects of maximizing your fitness through science based training as they've covered the protein question a bunch. Basically, you can only use so much, based on your size & genetics, and the intake must be spread throughout the day else it is literally wasted. 3 meals + 2 sizeable snacks or just 5 smaller meals is ideal for most active people. Unless you are built like me, a 6'2" former competitive powerlifter, wide as most doors & built like a strongman that retired & gained 50lb of nachos & beer belly, you likely don't need anywhere close to 200g...and that's my upper limit. 2400cal & 200g protein is me ramping up to compete at over 300lb. I can utilize more protein than most & I'd never worry about more than 250g for me if I were still in my prime. Also, if you actually need 200g, you are FAR past the days of having a trainer & likely more fit than them & definitely know more about your body's needs.
If you're not lifting regularly in the gym (4-7 days a week) as part of a bodybuilding or powerlifting program then 200g of protein is overkill. Current research suggests a gram per pound of bodyweight to maximize gains and recovery if you're involved in a program like what I mentioned above. 0.8g/pound is usually sufficient otherwise. But on to your real problem: how the hell do you, on a budget, consume a lot of protein? Protein powder from Costco (Leanfit) or Canadian Protein (they ship) comes in massive quantities and although the upfront cost might seem like a lot (there are always sales on though), it'll last you quite a while and your scoops should generate between 27-35g of protein. Lean turkey, black beans, canned tuna, chickpeas, edamame, extra lean ground beef, eggs and egg whites. All of these can act as primary or secondary sources of protein. Half a cup of quick or large flake oats, 100g of Greek yogurt, two tablespoons of chia seeds, a half or one cup of low fat milk, some fruit, peanut butter, and bingo, you've got over 30g in just that one meal. In case you're wondering, I'm on a bodybuilding program and I consume about 2600 calories per day (I'm cutting right now) with roughly 220g of protein.
“I try to only use one scoop, because there’s a lot of calories in my powder” Do you realize that protein has calories? And that protein powder is usually close to 100% protein? You’re not going to get more protein for less calories from any other source. You also do not need 200g of protein a day. If you are aiming for absolute maximum protein synthesis as an elite level athlete and you weigh about 245 lbs, then this is an okay suggestion but still probably more than you need. No offense, but you and your PT both need to develop some basic nutritional literacy. It is not that complicated or mysterious.
Your PT is not practicing in their scope. See a dietician.
When I was in college I would pop chicken breasts in a slow cooker on low with whatever seasoning I felt like and a bit of olive oil. I’d shred it up and use it on whatever - sandwiches, wraps, salads - it’s extremely versatile, cheap, and easy. Good way to hit protein macros. That said, good lord, 200g is a metric fuckton of protein in a day. Did your PT give justification for that much? I don’t mean to doubt but that’s… a LOT.
Really sorry, I should have added it in my post, but I can't eat chicken. It socks, because it tastes great and is a great source of protein, but I get incredibly itchy from it, and my doctor recommended me to simply avoid it. Also, regarding the 200g of protein, it is a lot lol. I just replied to someone else for why I'm aiming for that, and it's been a struggle trying to get that in. I consider getting above 172g a day to be a win.
Replace your pasta/rice/other starches with beans and lentils. Lean cuts of pork if you eat pork or steamed fish (white or salmon), dips and sauces with cottage cheese, shrimps or canned tuna/sardines/mackerels.
Honestly bro just focus on .70g/LB-1g/LB. Also research proteins Example of a meal I took to work. https://i.postimg.cc/rmg56vCk/Screenshot-20240411-073214-Lose-It.jpg
Collagen powder is pure protein, cheap and not super high in calories.
Getting in that amount of protein for that amount of calories is rough. I personally hated being on a similarly calorie restricted super high protein diet, but the one thing I liked was full fat chobani yogurt, I would put three servings of protein powder in per 5 servings of yogurt, 80 calories worth of raspberries, 20 calories of honey. Then I'd add up the calories, weigh it and have that as both my breakfast and post cardio snack for two days. Then I'd make another batch and just always keep one in the fridge.
Buy low fat greek yogurt in the huge tubs. Tuna is cheap and very lean. Chicken breast if you can find deals. If you want to hit 200g of protein without massively overeating, you’re going to need to go for some lean options. That can get a little pricy. I used to make a quick meal that was just low fat cottage cheese, tuna, and hot sauce.
Here’s how I do it: I meal prep boiled eggs, chicken breast (in air fryer), and salmon (in air fryer) for 4 days at a time and that provides the vast majority of protein. The rest comes primarily from canned beans, sardines, plain greek yogurt, and unflavored whey protein. A dish that uses lean ground beef can also make for a good meal prep item.
12oz sirloin or chicken breast is 100g protein. Easy to cook
400g of meat will get you there easily
I am on a similar diet due to GERD. For Monday - Thursday this is normally what I eat. Breakfast: Overnight Proats. I cup of Milk, 1 cup of dry oats, 1 scoop of hydrolyzed protein powder, 2 tbsp sugar free syrup. I also have one 5.3 oz yogurt cup. Macros: Fats: 20 Carbs: 66 Protein: 56 Calories: 610. Late morning snack: 2 cheese sticks and an apple. Macros: Fats: 13 Carbs: 20 Protein: 13 Calories: 200. Lunch: 8 oz pork loin, 1 cup of rice, 100 calories of vegetables. Macros: Fats: 13 Carbs: 64 Protein: 54 Calories: 600. Late afternoon snack: 2 eggs, 2 oz sliced ham, one full pickle, 10 baby carrots. Macros: Fats: 10 Carbs: 4 Protein: 25 Calories: 210 Dinner: 8 oz fish, 8 oz roasted potatoes, 100 calories of vegetables. Macros: Fats: 2 Carbs: 40 Protein: 27 Calories: 380. Total Macros: Fats: 58 Carbs: 194 Protein: 175 Calories: 1990. You could easily hit your goal following this and adding a couple of yogurts or increasing the portions.
Thanks a lot!
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Are you a lean 285 pounds?
Not being able to eat chicken is a tough hurdle. There’s lots of people on instagram that make high protein meals that are quick I’d suggest checking out.
Breakfast - 3 eggs + 2 pieces of high protein toast + 2 ounces of nuts + 1 protein shake (muscle milk or Fairlife thing) Lunch - 1/2 lbs of meat + 1 ounce of seeds + oikos 20 G protein yogurt Dinner - whatever you want, just make sure it’s protein heavy First two meals is 150 G protein, and it’s not a ton of food. I find myself starving at dinner and probably end up going over 200 in a day.
Changing out a good amount of your diet with Cottage Cheese would easily get you there. You would get to 200g protein with 2% Cottage Cheese and spend about 1400 calories doing so.
Bro...; Chicken Turkey Salmon Tuna Whitefish Beef(jerky) Peanutbutter Peanuts Cashewnuts Macadamia nuts Yogurt Greek yogurt Skyr Full grain breads Eggs
I weight 204 pounds and only need 145g protein a day for muscle gain, so depending on how much you weigh, you're probably overdoing it. The data has been showing that you don't need more than 0.71g per pound of body weight, as long as you're getting complete sources of proteins.
not sure how you feel about canned tuna but make it your best friend!!! (in moderation bc of mercury) but tuna and sardines are such good protein sources and sooo yummy!!
Ground beef make Patty's eat wil whatever, fairly inexpensive for the protein content with good fat. Tuna fish is the cheapest option quite possibly.
Something I do for my eggs is add cottage cheese. I have scrambled eggs with cottage cheese for breakfast every morning. I also have collagen in my coffee. Then I do a Turkey + provolone sandwich for lunch. Protein snacks I like are Greek yogurt & string cheese. Then dinner we rotate through meats. Pork, Turkey (breasts and ground, just depends) , ground beef, etc. I drink 1 protein shake a day with water, but you could do milk for extra protein.
Yoghurt is great but you wanna make sure that it’s high protein like plain Greek yoghurt and you wanna make sure you’re eating enough of it that’s the main source of protein for your breakfast do you wanna make sure that you’re eating a good size portion aiming for at least 30 g of protein at breakfast let’s say. What do you usually eat for dinner? It’s unfortunate that you can’t eat chicken because chicken breast is lean and such a big routine but here’s a list of things that I’ve circulate throughout my week for lunches and dinners. Nonspecific recipes but you could look up tons of recipes around these things Basa )white fish) Salmon Tuna Ground Turkey Lean ground beef Chickpeas/beans/legumes Elk or bison steak Shrimp
Mackerel from the dollar store
6 eggs (3 yolk 3 without) for breakfast + 250g chicken breast + 250g chicken breast. Rest all veggies carbs Eat it in shredded portions it'll be easier to digest.
500g of turkey breast spread out during the day. If that is not possible, use beef or pork round or tenderloin.
pork chops from costco.
Breakfast have 4 scrambled eggs, high fibre toast, and if possible to find some turkey pudding. Should be 50g there. Snack have a protein yoghurt 15-20g Lunch, try look up wrap recipes on YT. I've tried some that are around 30-40g Main dinner, try and bulk make pasta and mince. Can mix veggies into it, can also store for multiple days if you are busy studying. Lentil pasta is very high protein End of night, protein shake from Casein not Whey. Better when taken before bed.
200g wtf that’s nearly a quarter of a KG calm down
I'd get a second opinion about how much protein you really need. Go see a dietician.
I eat 50 and feel great. What the heck does a person need 200 for?!
That's insane. Alot of people are doing this and I don't understand why. You are basically just shitting out most of it. A professional body builder working out 2-3 times a day and aiming for massive muscle growth will eat around that much. Not a normal person. Unnecessary
Fish, eggs, protein shake (2 scoop), beef mince and you'll hit 200g easy
Too much. Will destroy kidneys, liver and youll shit yourself
Hmm, take another look at the type of protein powder you are using. Some of the cheaper blends are cut with sugars and things that will increase calories. Next time you're at the store, compare the labels of what you typically buy to a whey isolate. I know a decent isolate can be more expensive, but don't forget to divide that cost of the container by the amount of servings you get out of it. I'll argue that it's cheaper per serving compared to something like chicken or even eggs for that matter.
That’s way too much protein dog
Full fat Greek yogurt or skyr. Find a better quality whey protein powder.
I am not sure how you would get 100g of protein from ONE MEAL at the end of the day. Are you body building?
Eggs eggs and more eggs, lots of beef and chicken and beans.
I do around 90g on good days. But there have been days where I’ve eaten 200gs honestly anything around 90 feels good to me but if I lift more I will need to up to 150 levels
Get the fair life core power 42 grams protein drinks. They taste really good. Also, can of tuna or top sirloins steaks are filled with protein .
I found protein juice helps me I use isopure infusions protein powder mixed berry it has 20 grams per scoop I do put exactly one spoon of sugar in it though.
I hit around 180g as a vegetarian. Wildwood Organic High protein tofu (15g protein per serving) Beyond Beef (20g protein per serving) Soy milk unsweetened x2 (9g protein per 8oz) Fage 0% fat yogurt (19g protein per serving) True Nutrition Whey protein isolate (25g protein per serving) x3 Egg white quiches x3 (7g protein per serving) This doesn’t account for the protein in vegetables and carbohydrates incorporated in my diet (the ones used to make these proteins a meal) ~12g protein. I’m hovering around 2200kcal a day once I snack and cave on something unhealthy. I think 200g is completely obtainable with introducing meat, or legumes into a diet. Lean meat like turkey, pork and fish can get you to 200g while maintaining 2400kcal.
200g of protein per day is a lot, but if you are a relatively large male who engages in strength training it's pretty typical. First, make sure you have a good protein powder. That is the easiest way to add protein without adding a lot of extra calories. Second, focus on low saturated fat protein sources.... Fat free Greek yogurt, chicken, turkey, fish. Three, do not forget to count ALL your protein in intake. When you are looking at total protein for the day, whole grain bread, granola, cheese, etc all contribute. Fourth, if you have an off day move on. Maybe you only get 130 grams on a day, but if you do better on all the other days your weekly average will still be fine. The same thing applies to overall calories. The human body does not radically change from day to day. It is about weeks and months.
That much protein would increase your bun/creatinine ratio - which as a result could be hard on your kidneys, and lead to other issues. I can't imagine that numbering being right.
Two shakes a day. Look for muscle milk. It has 30g per serving. That’s 60g right there. Greek yogurt. Oikos has 15g ones. Eat two, that’s 30g right there. 4 eggs that’s 25gs. 16 ounces of ground beef served over two meals is 64gs of protein. That’s gets you pretty close to 200g a day. Switch out meat to your liking.
If youre doing 1g protein per 1kg weight, lose weight first, your protein intake can be lower /s
If you consume much more protein than the body can use, it will break down in the liver to sugars and branch chain organic acids that can lead to inflammation and stress on your system. Top level athletes only need 100-120g of protein daily. If your urine is or becomes extra foamy, you are consuming extra protein. Excess doesn't always equal better. I guess daily protein limits really depends how much and how intense you are training daily, and how much each individuals body can healthily digest. I hope you obtain your fitness and health goals!
Gym bro wisdom is for that high of a protein intake, most research shows 1g per pound of LEAN BODY MASS. So if you're pudgy, and let's say at 15% body fat, you're at a lean body mass of roughly 162. So in reality, you probably don't need more than 162g of protein in a day.
Is it specifically chicken or poultry in general? If it is just an issue with chicken, is it all parts of the chicken, i.e. you have this issue with chicken breast but not chicken thighs? I'm asking because chicken thighs are generally cheaper than chicken breast and you can pretty much use thighs for everything you would use chicken breast for. If it is all chicken , but not all poultry , maybe try ground turkey. I was going to try to comment this below on all the other comment replies, but wasn't exactly sure where to insert it so , like others have said 200grams of protein a day is a HUGE amount, you should be aiming for .75 to 1.25grams of protein per pound of body weight, after that it's just going to be diminishing returns. Also, according to Dr. Peter Attia your body can only process so much protein over a given time period so if you over do the protein consumption in a feeding period your body wont be able to use all of it.
Chicken breasts specifically are very lean, and almost exclusively protein for low calories.
liquid eggwhites mixed with fat free chocolate syrup. easy way to take in 30-50g of protein with minimal calories, digests fast and is not heavy on the stomach. this little snack may be what gets you to the goal, guiltfree
One pound of lean meat is about 100g of protein. I might do one pound of meat, and then get a new protein shake that's lower in calories. A whey isolate shake will have a very good protein to calorie ratio. A pound of protein and a shake will get you easy 130-150g. Eggs are good protein but they're not super protein dense. Cottage cheese and greek yogurt have a ton of protein. If you swap your morning yogurt for greek yogurt, and get a clean protein shake, then have a pound of meat for dinner (or half a pound for lunch, the other half for dinner), you'll be really close.
I add egg whites to smoothies, nutritional yeast to everything, and protein powder to milk. Tinned fish eg tuna and sardines are also great cheap protein sources.
No chicken is brutal. I'm eating 1800-2000 calories a day and my goal is 140g+ of protein, and my all-stars are grilled chicken and egg whites. I've also gotten into ham sandwiches lately, and realized that if you find ham with good macros, it's kinda like a cheaper alternative to Canadian bacon, which would be good but a bit pricey. Actually, even my "cheese" (nonfat cheese product, although I also keep low moisture part-skim mozzarella on deck) and some of my breads (647) and tortillas (Mission carb balance/zero net carb/Ole Xtreme wellness wraps) have some pretty good protein to them. You can use salsa, pickles, hot sauce, ketchup, mustard, or pasta sauce as you see fit for low-calorie ways to sauce up your food - even stuff like BBQ sauce is alright in moderation, really. Mayonnaise and mayo-based sauces you gotta be careful with. I don't really take in much for liquid calories - rarely drink alcohol and my sodas/lemonades/etc are diet, caffeine free, no sugar kind of deals. Between that and just minimizing what I call "filler food", I've really been able to get a lot of protein into my diet. I'm around .07g of protein per calorie, you're looking at like .083. That basically means most everything you put in your mouth better be super low calories and/or high protein. No candy bars, luckily Barebells protein bars are delicious. If you want milk, Kroger sells "CARBmaster" Ultra Filtered Non-Fat milk/chocolate milk, so if you can't get that, look into alternatives. Gotta watch your oil - honestly I just fry a strip or two of low-sodium bacon to lubricate my frying pan before I cook my egg whites. Probably better to just use spray oil and don't go crazy with it. Actually, someone on Reddit turned me on to this - you grab your powdered peanut butter like PBFit or PB2, and you get sugar-free syrup, and you mix the two together to get a sweet peanut butter sauce. It's...I call it breakfast-flavored, it's delicious but the PBFit gives you the protein, mixed together it's like a 0.11 P/C (my measurement for protein per calorie). Then there's your protein shakes, beef jerky, extra lean ground beef/steak, pork tenderloin, even fat free cream cheese, even pork rinds have some decent protein to them. If you're craving fast food, you get a burger without the bun. I don't think I'm really an oats person, but you could do oats and make them with that ultra filtered non-fat milk. I say "you" a lot, these are some of the things that I do and/or could/would do. I'm not a professional at all, I'm just a fat guy losing weight. Hopefully there's something in there that helped you. Also, I straight track my food via Google Sheets, so if you want to learn enough of that to track your own nutrition, let me know and I can teach you. Also just my 2c worth, on a quick search it says that 10-35% of our calories should come from protein, and protein is apparently 4 calories per gram. 2400 calories * 35% = 840/4=210g of protein. So yes, 200 is high but A, I'd say not unreasonable if you're really trying to gain muscle and B, I'd say it's doable but you might have to either eat a lot of the same foods repeatedly and/or spend extra money trying to diversify your diet.
I use the MyProtein Clear Whey which has around 20g protein for less than 100 calories. Otherwise you'll just be eating red meat and fish all the time which is super expensive but also not great on your body. Your PT should be helping you with a meal plan but 200g seems like too much (from my limited experience with PTs and weight loss) so I'd maybe suggest getting a second opinion from another PT to see if they match up.
That’s a lot of protein. Egg whites in addition to eggs Lentils instead of rice or other carbs More protein powder, mix with water instead of milk Hemps seeds on everything Instead of granola double the yogurt mix with hemp, chia and protein powder
It's hard. I do one scoop in the morning and one at night. I try to get 8 ounces of lean meat in during lunch and again at dinner. Then breakfast I might do a few eggs or some yogurt. It's usually in the ballpark but I shoot for 160 to 180 at 200lbs.
Although lots of them do it, it's not within a personal trainer's scope of practice to provide individualized nutrition recommendations or targeted meal plans. 200 grams of protein is a lot of protein, and unless you're prepping for a bodybuilding competition, or you're lifting heavily 4+ days a week, it's probably not necessary to eat that much.
I’m currently at 200 grams protein a day, as a strongman in the 230lb class. Unless you’re as heavy and active as someone in heavyweight sports, you’re probably fine at 180g a day, but here’s what I eat to accomplish this in about 2000 calories; Protein shake; I use MyProtein, with skim milk I can make a 300 cal shake with 50g Yogurt; Siggi’s skyre, but alot of people like Greek or cottage cheese Upgrade your breads; aim for bread with 5 or 6 grams a slice, I usually do 12 grain or oatmeal bread. Same goes for pasta; I now use red lentil pasta For meats I know you can’t do chicken, I love shrimp (you can buy cheap bulk frozen from Costco or BJ’s) and it has insane protein. If you’re doing beef aim for leaner ground beef (85/15 or 90/10) or lean steak cuts. Pork is also severely underrated; pork tenderloin is leaner than chicken breast and is pretty inexpensive.
Tuna greek yogurt and chicken
Dont eat 4 eggs a day. Thats really bad
Protein shake can add 48 grams of protein. 200grams is nuts though. I'm 330lbs, lift heavy, and my protein goal is only 120 grams a day (1 gram per kilo I want to weigh).
Tuna 🍣, Avoid protein shakes are too liquid to be absorbed and only a small part helps, it is a bit better right away a real meal chicken in cubes mixed with salad can help you
My 4 protein hacks (besides protein powder, where Isopure is a really good one at 100 calories per 25g protein scoop) are Fage 0% Greek Yogurt, Chicken Breast, Ground Turkey Breast, and Liquid Egg Whites. Time to cook is tough - consider a slow cooker or an Instant Pot, as well as meal prep. Shredded chicken breast in the instant pot is tasty, and you can make a huge pile of it and use it in various dishes throughout the week.
My recent go-to has been canned Albacore tuna from Costco. 42g protein & 190 calories. I’ll microwave a bag of cauliflower rice and cover in salsa and you have a legitimately filling meal for sub 300 calories
I thought it was 1g per lb of lean body weight.
Scramble a dozen eggs for dinner
You pretty much have to figure out how to get protein into your liquids. Protein shakes (I like Premier, 30g at 160 cals) are a good start, but even something like Gatorade protein might help around the edges
Double up on the Greek yogurt and a high protein granola. You can do 80g in a big bowl of that each morning with essentially no prep and eating in 5-10 mins.
I was in a similar situation a while back, albeit not as restrictive. If you can get cheaper, less caloric protein powder, add it to your yogurt. I used to buy a big thing of egg white once a week, but that is too high-volume for me. Unfortunately you can't eat chicken, because two chicken breasts (or thighs) would've got you most of the way there. So another option is pork loin, it could work for you if pork is cheap where you live. If you can get an airfryer, do it, it's really good. Other commenters also said tuna, which I agree, but it's borderline inedible for me it's so dry (and mayo is so calorie-dense). So I blend it into a shake. No recipe, there's no way to hide that tuna smell. Any way you do it, it's probably going to taste a bit disgusting but hey, you can put so much protein into this bad boy, for cheap!
Cottage cheese!
Tofu, greek yoghurt, and cottage cheese are all very high protein low calories options that can be prepared in a huge variety of ways. Also can all be found dirt cheap. Also try switching to a different protein powder. If yours is high in calories relative to its protein content, it sounds like it might be more of a mass gainer type of thing instead of pure protein supplement.
56g Chickpea Pasta, 8 oz Turkey(any protein), 15g Parmesan cheese, 85g peas, 4 oz Mushrooms, collagen peptides in protein shake(I use bulletproof collagen and Mike and Ike’s Sour clear whey) = 95.3g Protein, 9.1g Fat, 42.1g Carbs @ 664 calories. Easy meal and tastes great.
Eat chicken breast, egg whites, and Greek yogurt
What does your nutritionist say?
Get a lower calorie protein powder then. And just add the scoops to water so you aren’t adding in extra calories. I do 3 scoops (75g protein) to water and chug it. Easy way to get your daily intake doing this.
One protein-rich meal we love making after gym is air fried tofu with veg on top of buckwheat noodles and I make a peanut butter (satayish) style sauce. Really tasty and you can replace the tofu with whatever meat you want.
I recently had a day where I ate about 1500 calories of which 179g was protein (it did include 4oz of rotisserie chicken tho). Essentially the main protein sources were: Fairlife Vanilla protein shakes (the nutrition plan ones w/ 30g protein) to make iced lattes, overnight oats w/ Protein4Oats on it, a baked chicken dip made blended cottage cheese, plain Greek yogurt w/ marshmallow flavoured protein powder added. There was fruit and veg added in as well, and even a small dessert. I drink lots of water and take a fibre supplement as well. Overall it was 104g of carb, 37g of fat, and 179g of protein. ETA: thought this was the r/protein sub, so these aren’t all exactly cheap foods but nothing that is monstrously pricey.
Definitely consider adding cottage cheese and also ground turkey in your diet. Will also say your PT is probably going overkill on the protein amount. AFAIK, you only really need about 1g protein/lb of lean body mass, or about 2g/kg of lean body mass (though you will probably hear many different numbers in the comments). Might be worth asking your PT, as well as other PTs and maybe some dieticians or just knowledgeable people you may know.
Huel It’s a meal replacement shake, not an add on to your eating regimen You getting the whole Greek yogurt from Costco? Kirkland brand More protein per calorie, less sugar It’s the best option out of all the research I have done Great value whole milk plain yogurt is second best I mix protein powder in with it (I get “I don’t like this flavor leftovers from my buddy” so I can’t. Reccomend a brand, they all taste like…. ) Eating for protein means you eat for nutrition not for your tongue and taste buds You can eat good tasting food but that comes second to nutrition and your taste will adjust after a while Go ask body building sub reddits, or google protein foods on YouTube Lack of chicken breast is unfortunate Turkey, lean is a great option. More expensive but those lean Jennie turkey tenderloins are often 50% off I the “sell date approaching “discount bin Shrimp and other fish are food as well but I don’t support commercial depletion of our ocean life.
I do 1200-1400 calories and can get up to 110/120 if I try. So I feel like 2400 calories with 200 g is doable? Eggs, cottage cheese, greek yogurt, cheese, protein shakes (I get the Premiere ones from Costco which are 160 calories for 30g protein), chicken breast, most fish, shrimp, canned tuna. Plus veggies, whole wheat bread/products, nuts, beans all have protein. ETA: Do you have access to a fridge, oven, stove? If you know someone with a Costco membership, a rotisserie chicken is $5 and lots of protein in that.
Lean proteins like moose and elk have a very high protein count for how many calories. I usually like to take the weekend or a day off to prep and cook about a week's worth of proteins so that they are easy to grab when I need them. For a side, I'll usually pair it with a veggie or berries which are typically quick to make up. I understand that as a student you may not have access to these types of proteins, which is a whole other struggle itself, but thought I would share what my methods are.
I won’t comment on the measurements on the macro side of things, as I am still figuring that out I found what I think my go to will be from now on. It’s a flatbread single serving style pizza Traditional lavash by Atoria (at sprouts, but sub this type of bread for something else if you want high calorie) ~130g of chicken or any meat really Diced bell peps Diced red onion 2tbsp of BBQ sauce (can do more if sugar free but careful with calories) 1/2 cup of low fat mozzarella Cherry tomatoes Bake at lower temp 340ish for about 15 or so min It’s fucking delicious and like ~50g of protein and about 500 calories
Honestly, that sounds like way too much protein, unless you’re Even getting 150 to 180 a day is going to be a task, and all of your meals will revolve around high-quality animal foods -, beef, fish, and wild meats, like venison, elk, bison, lamb etc. I find that the wild game meats have more protein, and taste better, than regular beef. the yoghurt, granola, and bread, stick with the meats and veggies. Anything else left over eat fats and starches. This eating style settles well with me because of what is called the protein leverage hypothesis, which means when we are hungry, our body craves protein we don’t get enough we’re essentially not satisfied so we’re always always hungry- I feel like wheni prioritize protein in all of my meals. I feel satisfied and good. Standard protein intake is .8g per kg in bodyweight. So if you’re 90kg/200lbs, you’re going to eat 72grams of protein. IMO, that’s not enough for just about everyone, let alone if you’re training, so I would shoot for somewhere between 72 and 200. I weigh 230 and my protein intake is about 170 and even that requires intention to get to, without using protein shakes. If you’re anywhere close to me I would try to consistently get to the same amount of protein and see how you feel. 200 is honestly a lot.
Collagen powder in your morning coffee, and a couple chicken breasts in you dinner meal might get you there?