It's fucking impossible to get a decent amount of protein while "eating normally". How the fuck do you do it without spamming protein powder?Breakfast:-three eggs-18 gLunch:-sandwhich with some meat-30 g proteinDinner:-some meat dish e.g. chicken breast-50 g proteinTotal: 88 g, not enough to do shit.Nevermind the fact that that this is the most optimistic eating day possible that I'd never actually do normally. Sometimes I skip breakfast. Sometimes I do OMAD. Sometimes I'll eat a carby meal with no meat.
>>77375830*98 g, doesn't make a difference to my point
My day while cutting:Breakfast 3 eggs (18g), 1 slice protein bread (10g) whey shake (18g)Between:Coffee with milk 8g ORProtein cookie with protein icecream 20gLunch: Protein pasta (60g) + bit of cheese (10g)OR200g lentils + slice protein bread (55+10g)ORHalf a chicken's worth of meat + salad (60g)Dinner:Green salad and cherry tomatoes with 80g low fat cheese (25g protein) or sardines (18g protein)Snack before bed:200g 2% greek yogurt with fruit and honey (18g)
>>77375841That said, you don't need that much protein. I was recovering fine as a vegetarian eating around 80g protein all my life.
>>77375830most of you don't need that much protein for your little muscles. the main benefit you're getting is that it makes you feel full longer than carbs. You'd be better off swapping out that last 20g of protein for fiber for overall heath and fiber does an even better job of making you feel full than protein.
Bowl wholegrain cereal and half a litre full cream milk - 25g protein 450 cal4 large eggs fried or scrambled in 20g butter with two slice plain wholewheat toast - 45g protein 650 calWhole grilled boneless skinless large chicken breast seasoned with a little herbs and spices with a cup of steamed vegetables - 70g protein 400 calMy first three meals every day and I'm already at 140g protein at only 1500 calories. Some people just don't try or are maybe too retarded to succeed in anything.
Protein numbers are just overestimated by bodybuilders that do nothing but spam steroids and eat 7 meals a dayIt is much MUCH more important to have your full micronutrient panel filled. Make it a goal to have all your vitamins, minerals and fibre RDI. If you get enough omega 3 (DHA and EPA), vitamin C and vitamin D3 then you will get much better anti inflammatory signals to build muscle. If you incorporate care of boron and zinc then you will get much better testosterone response. Etc etcPeople focus too much on protein, leucine, HMB, creatine but not enough on basic shit like Vitamin E or K2. Eat 6 eggs a day, few omega 3 pills and 2 glasses of freshly squeezed orange juice and you’re much better than spamming empty protein powders.
10x eggs 70g protein/900kcal 2€canned tuna 40g protein/169kcal 1.50€500g quark 60g protein/360kcal 0.99€1L 1,5% milk 34g protein/470kcal 1.20€204g protein/1899kcal 5.69€
Gotta throw a shake in there somewhere bro. They aren’t even filling. Also some skyr is 13-15g at 110-150cals. I’ll have one or two of those as lil snacky snacks throughought my day
>>77375852I was literally just looking at fiber supplements, why the fuck is all this shit sweetened in some way or another
>>77375868>and 2 glasses of freshly squeezed orange juiceyou're supposed to increase resistance for you muscles, not your insulin
>>77375830breakfast:- 3 eggs, bacon strips, 2 glasses of milk. (whoops if you are black sorry you missed out on the race already.)Lunch:- Sandwiches with peanut butter jelly, some meat deli cuts of choice (soft type) and cheese.Dinner:- Chicken legs, rice and beans, have a proper whey protein smoothie with it (mixed berries, peanut butter, whole milk.)do you NEED more?
>>77375841>protein cookie>protein ice cream>protein breadSo you're spamming non-normal protein shit. Protein pasta? 60 g What the fuck, is it strings of whey?
You’re not very likely not missing the mark by that much. If you were a big enough guy to NEED some shit like 200+ grams a day, we wouldn’t be having this conversation in the first place. Aim to hit 100g minimum and 120 a day ideally and you’ll be fine.
>>77375918they still need to hit their target weight in KG converted to baseline Grams daily. (80kg target weight -> 80g of protein a day.) as an example, ideal weight to height ratio is often taking your height by cm and reducing it by 100and that remaining number is the amount in grams you want to hit whilst training for peak physique.
>>77375889I picked up a sugar free version the other day. I haven't tried it yet though.
>>77375830Basically shove as much protein into your day as possible and constantly be eating protein snacks. Eg. Jerky snacks, greek yogurt, etc.
>>77375830COTTAGE CHEESE,BEANS,PEANUT BUTTER,WHITE FISH (THW BROWN ONES MUG YOU),HEHEHEHE
>>77375830The difference between 180g protein and 80g protein is around a 3% efficiency boost. 1g/lb is optimal but 0.3-0.5g/lb is absolutely fine.
>>77375917https://shop.dececco.com/en-at/product/pasta-corta-farfalle-n-93--high-protein-de-ceccoAverage nutritional values per 100 gEnergy 1438 kJ/340 kcalFat 2,4 gof which: saturates 0,5 gCarbohydrate 45 gof which: sugars 1,7 gFibre 7,2 gProtein 30 gSalt 0,03 gPhosphorus 240 mgIron 2,7 mgZinc 2,3 mgSeleniium 12 μgManganese 1 mgIcecream and cookie have just a bit more protein than the regular ones and allow me to get like 15g of protein in a snack that fully satisfies my sweet cravings, they're not required for my goals by any means
>>77375960cottage cheese is high protein but so is the balls of a bull, you would rather eat the balls of a bull for protein and gains than touch cottage cheese in bulk.
Here's a pretty average day of eating for me during my cut, I'll do 1500cals for the next month and then try to push to 13/1400 for the final month. Hopefully by that point I'll have reached my goal weight of 64kg and I can sit in maintennance or slightly below at around 2-2200cals. I'm currently 72kg down from starting weight of 88kg since Jan. 5ft9 and 36 years old.
>>77375896Insulin is most anabolic hormone you dingus.If nicely timed and complemented with fibre (that flattens the spike) it can increase muscle anabolism. Freshly squeezed orange juice has enough pulp that it does so. You insulin naysayers will make a havoc of orange juice but will ignore sugar in every other form that is heavily pushed and incorporated in western lifestyle. How about instead of harping on one thing you perceive I said wrong you thank me for 10 others that I mentioned that you didn’t even perceive as benefitial. How about you ask me for more info on the matter like nitric oxide, l-carnitine or red light therapy.
>>77375999The orange juice Jews at it again it never ends with you does it
>>77375970I EAT LOT OF COTTAGE CHEESE,JUST MILK GONE FUNNY,
>>77375830I eat 2 servings of plain nonfat Greek yogurt mixed with a scoop of protein powder everyday after the gym. Rounds out to like 60g for few calories and tastes like dessert. From there hitting 150-180g is easy if you eat some ground beef/turkey/chicken for dinner.
>Three eggsThis is your breakfast? I have to do 4 minimum, eggs aren't that filling or big>Decent amount of proteintruthnuke you're getting enough.>>77375852>>77375953Go outside and eat the stuff this is made of then come back to me, it was disgusting, people aren't supposed to eat this slop.Yes, I harvested the right variety in the right season with the right amount of sunlight and water with the right preparation.
>>77375841>Protein cookie>protein ice cream>protein pastathe goyim deserve death
>>77375830hormones are more important than how much protein you get. 90g are enough, add some creatine and maybe some general supplement with zinc and shit and you're doing the best you can do natty
>>77375830>three eggs~200 calories>sandwich with some meat~500 calories>some meat dish e.g. chicken breasti'll give you the benefit of the doubt here and say ~700 caloriesthat's 1400 calories nigga, if you're small enough to bulk on 1400 calories you're small enough for 90g of protein to be enough
>>77375999why would you want to flatten the insulin spike if it's the most anabolic hormone and you're intentionally timing its increase? and what even constitutes 'nicely timed' anyway? after a workout? before bed?
>>77375831>Almost 100grams>Not enoughYou are fucking retarded or over 300 pounds.
isn't the 2.2g/kg bw thing wayyyy overkill? I thought it was 0.8g/kg.
>>77375830Add a glass of milk at every meal, peanut butter toast at breakfast, and cottage cheese at lunch. Wa la
>>77376135>0.8g/kgthat's for sedentary people. gym people should eat 1.2-1.6g/kg
>>77375873Unironically going to do this
>>77375830That’s the point ur not supposed to eat the slop everyone else is eating
>>77375831how is 100g not enough protein? what the fuck
>>77375830Are you 90 pounds and sedentary? This is 1000 calories, what the fuck are you talking about?
>>77377018it's "enough" but probably not optimal2.5-3g per kg LBM is about the limit where more doesn't seem to impact muscle growth (at least for naturals)
>>77375830You can only synthesize 0.8g/lb of LEAN body massThat's probably enough protein for 1/3 of this board (the manlet pit)
>>77375830add 3 more eggs to bkfstdouble the meat in sandwichdouble the dinner meatwhat a low if faggot
>>77375830>these are the niggas who cry about being "hard gainers"you have no fucking idea how lucky you are to not have a ravenous insatiable appetite if this isnt bait
