I started going to the gym this month and feel like im not able to hit my protien goals because im too poor. How do you get 130g of protien a day without spending a shitload of money on food
>>77481589Protein powder
>>77481589>130g of protien a dayYou're 200lbs and bulking?
>>77481591I like protein powder, but suggesting that as cost effective is fucking stupid.>>77481589>Chicken needed for ~130g protein>Cooked~420g / 14.8 oz>Uncooked (raw)~575–600g / 20–21 ozThat's your cheapest meat option. The absolute cheapest veggie option is a 1:1 ratio of white rice & black beans. Both of their amino acid profiles complement each other perfectly to form a whole protein.
>>77481597Thats the low end of the range for 200lbs. That's more like maintenance for recomp.
>>77481597No im 161lb
>>77481612Then you are trying to eat too much protein. Your target is in the realm of 80g of protein per day.
>>77481600>white rice & black beansthis is good
>>77481614chatgpt says i need around 110
>>77481618ChatGPT says you should put glue on pizza and eat rocks. Decades of health research and bodybuilding suggests someone your weight needs around 80g of protein.
>>77481614>>77481622You're fucking retarded. The most conservative range is 1.5g-2g/kg>161lbs≈73kg>73•1.5=109.5>73•2=146110-146g of protein to build muscle while at 161lbs. I don't know where you're getting 80g from but you're 100% wrong.
>>77481622ok ill listen to fit
>>77481624>lean body mass>using the full bodyweight
you just started lifting this month dont worry about it, focus more on getting your lifts in and staying consistent. your body will not be lacking because you didnt get muh optimal x amount of protein.in reality you’ll probably give up in 6 months because you’re not seeing your “gains” and will blame it on protein or some other bullshit.consistency is king, you will not get swole overnight so dont sweat the details.
>>77481624ok ill listen to you
>>77481589can u eat 6 eggs for breakfast every day? is so there's 36 grams for $0.75chicken tenderloin pieces are the cheapest protein regularly but pork is regularly on sale where I live for$1.99/lbif you can stomach eating pork everyday I typically spend $7 a day on food until I get sick of pork then I swap to beef and it jumps to $15
its like 8 bux for an optimal diet if you cant afford that idk what to tell ya i guess you can eat more eggs and drink milk those are the most cost effective
>>77481628The 1.5g-2g/kg formula is meant to be used with total body weight you fucking dipshit
>>77481632yeah what this guy saidI'm doing calorie deficit so I'm eating a bag of stir fry mix veggies instead of yogurt/ rice/ protien mixbut that's close to my daily diet
>>77481636no it's lean body weight, ur supposed to subtract your body fat
>>77481624>161lbs=73kg>73kg=~45kg lean bodyweight*>45•1.5=67.5>45•2=90>(67.5+90)/2=78.75~=80It's always been lean body weight, not total weight. Hope this clears it up!
>>77481641Then post some proof of that. I'm a kinesiology grad student and after nearly 8 years studying exercise science I haven't heard that shit anywhere.
>>77481640yea that works too its pretty interchangeable but thats just a general diet and there is still plenty of places to save money like milk instead of yogurt, no protein powder, etc. But it's usually never more that 8 unless you buy beef or some retard normie goyslop
>>77481646>hurr im retarded prove me wrongid ask for a refund tbhwufam
>>77481589If you're too poor to hit protein goals, you're too poor to eat healthily with a lower protein diet.
>>77481652Ok, so you're either retarded or a troll, either way, you have no proof. Here's the receipts that say I'm right & you're wrong. Have a shitty day >https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/> https://bjsm.bmj.com/content/52/6/376>https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/>https://wellnessforvets.info/item/2016-acsm-joint-position-statement-on-nutrition-and-athletic-performance/>https://pmc.ncbi.nlm.nih.gov/articles/PMC2117006/
>>77481659Your studies are on athletes not fat tubs of lard like you. There is no reason g0iven for why they chose that other than that it wasn't considered. In fact here https://med.stanford.edu/news/insights/2026/03/how-much-protein.html people with more education that you push for using lean bodymass (especially for higer BMI individuals) to avoid needlessly overshooting it like you're trying to do.
>>77481644>It's always been lean body weightEven if that was correct, which it isnt & never has been, what makes you think you can safely just assume OP is ~59%BF? I know this board is chock full of fat larpers but to pull such a specific figure out of your ass? Me thinks this is projection from a bitter bucket crab.
>>77481589I know cows are sacred to your people but eat them anyway faggot
>>77481684>general protein recommendations vs. a clinical adjustment for obesity during major weight lossDid you even bother reading that or did you just ask AI for anything to support your dumbass claim? Your link, if you'd bothered to read it you'd know the review Stanford links to is specifically about major weight-loss therapy, including GLP-1 drugs, bariatric surgery, and very-low-calorie diets, not ordinary healthy people trying to recomp & build muscle.
>>77481684>Your studies are on athletesAlso, where did you get that, because, no. Unless you're going full retard and now count anyone who does resistance training as an athlete cause none of those were exclusively done on athletes.
>>77481704>>77481712>https://pmc.ncbi.nlm.nih.gov/articles/PMC5295067/Have this then>https://pubmed.ncbi.nlm.nih.gov/24092765/Heres a systematic review calling for protein per Fat Free Mass Either way, It doesn't take a genuius or a study to know that lean mass requires more protein to maintain/build than your fat gut
>>77481589130g is ez. 200g is more difficultFuk yer 2g per lbm, if you want to build muscle only count protein from proper (animal) sources (including beans and nuts) toward your goal. All sources aren't the same, they must be rich in Leucine to trigger growth. So the 10g you're getting per 100g of rice isn't the same as 10g from meat. Don't count them toward your 130g goal (imo)So yeah sorry bro but it gets even more expensive.
>>77481719The two cited papers do not overturn the standard g/kg total-body-weight formula. At most, they argue that lean mass may sometimes be a useful alternative denominator in specialized circumstances. Geisler et al. questioned whether body weight is always the most individualized way to prescribe protein, particularly when people of the same weight have very different body compositions. But the paper did not experimentally demonstrate that lean-mass dosing produces better outcomes than body-weight dosing. Its conclusion was essentially that lean-mass-based recommendations deserve further investigation, not that established body-weight recommendations are invalid. Helms et al. is even less applicable to the general population. Its 2.3-3.1 g/kg FFM recommendation was developed specifically for lean, resistance-trained athletes undergoing caloric restriction and trying to preserve muscle while dieting. That is a highly specific population and physiological context, not evidence that everyone should abandon total-body-weight calculations. By contrast, the standard ~1.4-2.0 g/kg/day recommendation has been repeatedly expressed and studied using total body weight. Most importantly, the Morton meta-analysis found an empirical hypertrophy breakpoint of about 1.62 g/kg/day of body mass across resistance-training trials. That value emerged from actual outcome data, not simply chosen because researchers assumed every kilogram of fat needs the same amount of protein as muscle. Unless someone falls into an unusual clinical or body-composition extreme, there is no compelling evidence-based reason to discard the standard total-body-weight formula. Lean-mass dosing may be useful for individualization, but it has not displaced the far better established g/kg bodyweight convention. Not to mention your dumbass ideas would require people to have an extremely accurate estimation of their FFM before they could pick a range
>>77481735But yeah.Casine (Quark) is cheap as fuk. Popular here in scandinavia, we have all kinds of flavor. Greek yoghurt also works. Not optimal but it makes no difference pair it with gomad n you're there. Doesn't get much cheaper than that if your mom refuses to pay up 5-7 bux a day for chicken
>>77481684>Your studies are on athletes not fat tubs of lard>>77481719>Look at my studies, one explicitly for fat tubs of lard and one explicitly for extremely lean athletesLOL you know part of what makes a study good is how generalizable it is.
>>77481589god that bird lives a life so free, of cares of restrictions of dangers. it has a wife it has children and a home. i have none of those things, when he jumps he flies when i jump i fall. ive waited all my life to be that bird and be that free, but it's always just out of my grasp. something that can come so easily to him so naturally is something i sweat and work for every day, stresses family drama and the daily grind just for that hope at the end of the tunnel that i can leave this place better than i found it, but its getting harder and im losing hope i'll ever make it. but i'll keep trying.tldr::')
>>77481618>>77481614ChatGPT told me I need 160-180g of protein per day at 80kg bodyweight when trying to make lifting gainz, not even bulking
>>77482097>god that bird lives a life so free, of cares of restrictions of dangersSadly not the case for the birds imprisoned by humans from birth to death just so selfish fucks can eat their corpses and eggs
>>77481589Heavily location dependent, americans would say lean beef mince but everywhere else that cost a cock and a nut.Protein powders, any you can get on sale.Chicken breast is usually the cheapest, eat it along with peas or beans for that little extra.Tofu depending on its cost near you.My personal fave is canned tuna, pretty cheap, 85 calories for 20g protein.
>>77482097That bird is dead, dude. It got got almost immediately after that video was taken by a cat. Fucking Doris thinks her little Snowball is too sweet to harm a fly but we all know Snowball is a stone cold killer.
>>77481589I'm so fucking done. When will we get to fly? It is the one thing I have ever wanted in this life.
>>77482100chatGPT told me Elymus canadensis was Triticum durum, it's fucking retarded
>>77481589A kilogram (2.2 lbs) of egg whites are $2.77 USD where I live, it's my go-to for a cut.If you're really poor you can always opt for texured vegetable protein like onions but expect awful stomach issues due to the immense amounts of fiber.
>>77482159s o y*fuck i forgot about hiromoot's curse
>>77482097>>77482113both wrong. my client is alive and well. the house is a lost cause, but me and my partner, Charlie, are fighting hard in court for 50/50 custody.
>>77481589You can only synthesize 0.8g/lb of lean body mass so you might not even need that much
>>77482097Indian Miner Birds are a pest here in Australia. Like Plovers, those cunts need to die.
Some quick maffs on how far your dorras go for protein:Boneless chicken thighs = $4/lb, 80g protein per raw lb = 20g protein per dollarCanned tuna = $1 per 5oz can, 25g protein = 25g protein per dollarEggs = $5 per 2-dozen at Costco, 6g protein per egg at $0.20 an egg = 30g protein per dollarProtein powder = $56 for 29 servings (2lb) at 24g protein each = $1.93 per serving or 12g protein per dollarThe point here being that supplements are literally twice or more the price for protein/dollar value of basic whole foods
>>77481589>How do you get 130g of protien a dayrealising that you need one scoop a day extra spread over all meals IF you eat zero meat that day recognizing that 130g is for 2 days, not one it's a big lie, everything over 100 g total protein per day is toxic to human body
>>77481589Chicken breast, eggs and cottage cheese
>>77481628>>77481641>>77481644all of you are wrong
>>77482728>all of you are wrongtrue bitch bot, it's 1 - 1 and 1/3 rd scoop if there is no obvious protein rich food in the day like meat or fish >>77482703>>How do you get 130g of protien a day>realising that you need one scoop a day extra spread over all meals IF you eat zero meat that day>recognizing that 130g is for 2 days, not one>it's a big lie, everything over 100 g total protein per day is toxic to human bodyhuge relief that was when i caught you telling the truth about protein bitch bot gpt -> 60-70 grams for adult male total per day, just make sure there's the good stuff in the mix which is whey gold standardand with that 250 grams of carbs per day is totally feasible :D
>>77481618stop using chatgpt, you retarded gen alpha cunt
