Advice on how to get consume 200g of protein per day

[bazpaul]

Hi guys,

I'm new here. So please be kind

I'm 31, 94kg, 183CM and around 25% body fat - so I need to get in shape. I lost around 10kg of weight in 2013 and know how to exercise. I put in all back on in 2014 due to injury and new job.

My biggest concern and why im posting here - is how do you guys eat 2g of protein per KG of body weight while training. For my this is insane.

My old diet while training was;

3eggs plus low fat ham for breakfast
chicken breast plus tub of cottage cheese for lunch
2 steaks plus cottage cheese for dinner
Nuts and nautal youghurt to snack

I did this 4 days a week (usually) before switching to a normal balanced diet fri-sun.

But how do you get up to 200gs? I'm going to buy protein shakes but even these only have 40g per average serving.

Do you guys just eat like monsters? 2-3 chicken breasts for lunch? 3 steaks for dinner? lol

any help/guidance would be appreciated.

Cheers

[RedMartian]

1 eggs, 3 egg whites, 1 packs of oatmeal, 1 cup of coffee, 1 tblsp of flaxseed oil = 558 calories, 27g of protein, 26g of carbs

potein shake - 200 calories, 22g of protein

4 ounces of chicken, ½ cup of brown rice = 630 calories, 32g of protein, 33g of carbs

4 ounces of chicken, 2 ounces of pasta, ½ cup sauce = 740 calories, 36g of protein, 52g of carbs

4 ounces of chicken, 4 ounce baked potato = 590 calories, 31g of protein, 26g of carbs

protein shake with 2 scoops = 400 calories, 44g of protein.

calorie total: 3118
protein total: 191
carb total: 137

[bazpaul]

1 eggs, 3 egg whites, 1 packs of oatmeal, 1 cup of coffee, 1 tblsp of flaxseed oil = 558 calories, 27g of protein, 26g of carbs

potein shake - 200 calories, 22g of protein

4 ounces of chicken, ½ cup of brown rice = 630 calories, 32g of protein, 33g of carbs

4 ounces of chicken, 2 ounces of pasta, ½ cup sauce = 740 calories, 36g of protein, 52g of carbs

4 ounces of chicken, 4 ounce baked potato = 590 calories, 31g of protein, 26g of carbs

protein shake with 2 scoops = 400 calories, 44g of protein.

calorie total: 3118
protein total: 191
carb total: 137

Wow - so that's 6 meals?

Do you switch up the meals much or this just a sample day? Otherwise you must get bored of so much chicken?

I'd rather be bored of food and slim and toned than love food and be overweight

[Gxp23]

Wow - so that's 6 meals?

Do you switch up the meals much or this just a sample day? Otherwise you must get bored of so much chicken?

I'd rather be bored of food and slim and toned than love food and be overweight

His post was a joke I think, total bro tastic. Qll you need to do it eat foods dense in protein, so you have meat, WHOLE EGGS, the yolks have a good bit of protein too, fish and combining foods like cheese and bread not to mention all the trace proteins from other foods. Dont forget that fats are important too, you want to male sure you get enough of those, 0.8g/lb of protein and 0.4g/lb lf fat is fine to aim for.

[bazpaul]

His post was a joke I think, total bro tastic. Qll you need to do it eat foods dense in protein, so you have meat, WHOLE EGGS, the yolks have a good bit of protein too, fish and combining foods like cheese and bread not to mention all the trace proteins from other foods. Dont forget that fats are important too, you want to male sure you get enough of those, 0.8g/lb of protein and 0.4g/lb lf fat is fine to aim for.

Ahh i didnt get the joke at all.

Yeh I understand that I need to eat food high in protein. I think what im saying is I find it hard to eat that much food per day. It would be interestting to see how people get to 200g

[WonderPug]

Why not eat less protein? 130 grams per day is more than enough for you.

Anyway, if you eat a nice fatty rib eye of decent size, that one food will contain more protein than you need per day.

[Jcart159]

Why not eat less protein? 130 grams per day is more than enough for you.

Anyway, if you eat a nice fatty rib eye of decent size, that one food will contain more protein than you need per day.

Came in to say this.

OP I have been like you before, thinking that if I don't hit 1g of protein per pound of bodyweight (2g per kilo in your case) that all my muscle would fall off. I tried eating like that for some period of time but it just didn't work for me. I dropped my protein to about 150g per day (sometimes only get 120 or 130) and my results have been the same. Except I feel WAY better.

[ACSZZ1988]

I get it in 4 meals only going to list the protein and of course this is just sample you can switch up every day

-cup of Greek yogurt
-8 Oz chicken
-2 scoops of whey
-8 Oz steak/red meat

Not that hard

[thinkgreen]

I'd say you can eat a little less than that amount of protein - I'd aim for ~160 grams/day.

Breakfast - eggs, bacon, sausage, ham, etc.
Lunch - tuna, chicken, fish
Dinner - chicken, beef, fish, turkey
Snacks - whey, greek yogurt, almonds, peanut butter, jerky

[bazpaul]

Very good.

Thanks for the friendly advice guys. I thought the 200grams was excessive. I honestly don't know how I could shove so much chicken into me

I reckon it's all about those trace proteins as someone mentioned - protei in nuts and veggies.

Thanks - wish me luck

[yoojungl]

Greek yogurt, PB, any lean meat, beans, lentils, oatmeal, cheese and edamame are all good sources of protein

[Brozef]

5 meals a day, that's how I do it.

[Shredthetics]

I wake up, eat my egs and oats.. 70g right there.
I then cook 32oz of a lean meat, usually chicken, and put a handful in Tupperware containers that I try my best to around every 2-3 hours(timing not so important)..
That right there has me almost at 300g.

IMO/E cook in bulk in the mornings and just spread it out through the day.. Easiest way I've found.
But don't eat the same things every day or else you can end up deficient in many micronutrients.

[Ardhimas]

How many calories are you trying to consume? That's an important factor. I'm consuming 1600 calories right now on a cut and my protein goal is 160g. I easily hit it and go over so as long as you're eating above 2000 you shouldn't have a problem with it.

I eat a lot of chicken leg quarters and white fish (cod, flounder, tilapia) on top of some greek yogurt (100-120 cals for 13g protein) and string cheese (80 cals for 7g protein).

[EjnarKolinkar]

Came in to say this.

OP I have been like you before, thinking that if I don't hit 1g of protein per pound of bodyweight (2g per kilo in your case) that all my muscle would fall off. I tried eating like that for some period of time but it just didn't work for me. I dropped my protein to about 150g per day (sometimes only get 120 or 130) and my results have been the same. Except I feel WAY better.

I think higher protein has some advantages, but so do fat and carbs. The thing I see over and over again is people crowding out fat and carbohydrate to accommodate protein. Not even getting into the protein debate, I still think one has to balance their life as you point out with methods that perform for them. And while some folks think more protein is better, less .64-.82g lb is still is proven to keep all your muscles from falling off. Allowing the individual not to fixate so rigidly on a high number but instead their own life, training, and preferences. Plus minimums aren't maximums, sometimes you just have to eat that extra slice of meatloaf.

[SwolenBro]

200g can be done easily, firstly find a good whey that has 25g and have 2-4 scoops per day (50-100g protein), then just make the rest up with regular meals, Chicken Breast, Streak, Eggs, Tuna etc.

[WonderPug]

1 eggs, 3 egg whites, 1 packs of oatmeal, 1 cup of coffee, 1 tblsp of flaxseed oil = 558 calories, 27g of protein, 26g of carbs

potein shake - 200 calories, 22g of protein

4 ounces of chicken, ½ cup of brown rice = 630 calories, 32g of protein, 33g of carbs

4 ounces of chicken, 2 ounces of pasta, ½ cup sauce = 740 calories, 36g of protein, 52g of carbs

4 ounces of chicken, 4 ounce baked potato = 590 calories, 31g of protein, 26g of carbs

protein shake with 2 scoops = 400 calories, 44g of protein.

calorie total: 3118
protein total: 191
carb total: 137

What an astonishingly unhealthy diet.