How do you get your 150g protein per day?

[wejdd]

I'm 6'3 75kg 18 years old, I live with my parents, I'm struggling to get 150g of protein everyday, and sometimes my parents get annoyed with my food habits and that one shouldn't spend so much money on food and stuff

For breakfast I can have 30g protein easy with vegetables,oats,milk and cheese, maybe even up to 40g

Between launch and breakfast I can eat 1 cup (250g) of cottage cheese (around 1.7$ per cup) which is around 25g protein

For launch my mom makes dinner for our family where its usually pasta/rice+something, sometimes it has beef/chicken but it's low and hard to calculate the macros

As for dinner and between launch and dinner meal I'm not really sure what to eat so I'm open for suggestions guys

(I used to eat lots of bread with hummus/peanut butter/labneh/tahini but that doesn't have lots of protein, I'd say around 30g if i put in 100g yellow cheese or 100g peanut butter)

-I mean sure, rich protein sources are chicken breast/steaks/fish, but do you guys cook chicken breast/steaks/fish every single day?

Tuna is an easy source but I can't get that everyday because of risks of mercury poisoning

Also I don't want to depend on protein shakes as a beginner, I'm also saving money for university which im goin to get in in a couple of months

I'm just gaining fat in my belly area and no muscle so I'm attributing that to my high carb/low protein diet (I do full body workout 3 times a week which has all kinds of compound movements)

(I know i propably annoyed u guys in this subforum but its time to get srs lel)

So in summary, how do you guys get your 150g+ protein everyday? (no protein shakes)

[AdamWW]

cook in bulk on a weekend if you don't have time.

[Actimex]

Generally i eat Chicken, Tuna, Eggs, Liver, Milk, Rice + Beans, Yoghurt, peanut butter etc. obviously not all on the same day but there all cheap and quick. Also the ONLY reason your getting fat is too many calories.

[AdamWW]

Generally i eat Chicken, Tuna, Eggs, Liver, Milk, Rice + Beans, Yoghurt, peanut butter etc. obviously not all on the same day but there all cheap and quick. Also the ONLY reason your getting fat is too many calories.

what would be wrong with eating those in the same day? They'll all foods... edible... seems fine to me.

[PeaceWithin]

Chicken breast, protein shakes, cottage cheese, tuna, and eggs. Buying in bulk can cut way down on price.

[brooks1865]

chicken breast is relatively cheap but buying a whole chicken and cutting it up is even cheaper. Buy one or two and throw them in the oven and then carve them up. Tuna is great and cheap and a can or two a day shouldn't hurt with the mercury poisoning. Ground beef is usually pretty affordable and eggs are usually fairly cheap as well. You don't have to get super fancy with it.

[ironwill2008]

Based on the foods you posted, if you're only gaining fat and no muscle, your training is suspect, not your protein intake.

How much are you currently Squatting, Deadlifting, and Benching?

[weiss1967]

I would second the above, chicken is relatively inexpensive source of protein, and with skin on it is a source of good fat. Ground meats and eggs are inexpensive too. Protein shakes are about the cheapest way to have another 40gr of protein between meals. Besides the initial expense of buying the bucket of protein powder, each shake costs significantly less than any other meal.

[wejdd]

Based on the foods you posted, if you're only gaining fat and no muscle, your training is suspect, not your protein intake.

How much are you currently Squatting, Deadlifting, and Benching?

Used to do brosplits (tri/back, bi/chest, shoulders, legs) around last year (did for about 5-6 months) but then I quit because I just gained fat and barely any muscle, now im back and on a full body 3 times a week program which is basically like stronglifts/starting strength but with extra accesory work like arms work and ab work etc, my numbers are a complete joke, 60kg squat for 5x5, 30kg 5x5 OHP, 47.5 kg bench 5x5, and from what I've read beginners should be easily adding 2.5kg each workout to their compound lifts and im barely able to add 1 or 2 reps to any of my lifts and almost hitting failure with these numbers every time (except maybe for squats) So I'm guessing maybe not getting around 140g of protein is hindering my recovery = not improving at the gym?

[boo99]

Used to do brosplits (tri/back, bi/chest, shoulders, legs) around last year (did for about 5-6 months) but then I quit because I just gained fat and barely any muscle, now im back and on a full body 3 times a week program which is basically like stronglifts/starting strength but with extra accesory work like arms work and ab work etc, my numbers are a complete joke, 60kg squat for 5x5, 30kg 5x5 OHP, 47.5 kg bench 5x5, and from what I've read beginners should be easily adding 2.5kg each workout to their compound lifts and im barely able to add 1 or 2 reps to any of my lifts and almost hitting failure with these numbers every time (except maybe for squats) So I'm guessing maybe not getting around 140g of protein is hindering my recovery = not improving at the gym?

Maybe you stop those/reduce these for a while and put more energy into the important compound lifts till you have gone up in those lifts?

As IronWill said, training is suspect if PRO is sufficient

[ironwill2008]

Used to do brosplits (tri/back, bi/chest, shoulders, legs) around last year (did for about 5-6 months) but then I quit because I just gained fat and barely any muscle, now im back and on a full body 3 times a week program which is basically like stronglifts/starting strength but with extra accesory work like arms work and ab work etc, my numbers are a complete joke, 60kg squat for 5x5, 30kg 5x5 OHP, 47.5 kg bench 5x5, and from what I've read beginners should be easily adding 2.5kg each workout to their compound lifts and im barely able to add 1 or 2 reps to any of my lifts and almost hitting failure with these numbers every time (except maybe for squats)

So I'm guessing maybe not getting around 140g of protein is hindering my recovery = not improving at the gym?

Nope. You're not training hard enough, and you're not training on a program with the right exercises.

You can eat all the protein in the world, but if the stimulus to build new muscle tissue isn't being provided, those calories will either be burned for fuel or stored as fat.

[Jammer02xd]

To answer the original question: I eat a ton of egg whites with turkey sausage for breakfast, 1/2lb of chicken for lunch (or fish), a protein bar before lifting and then something like burgers for dinner. 150g is easy to get in without using protein shakes, just need a little discipline.

What's your overall calorie intake like per day?

[Budjola]

10 oz chicken 10 oz tuna boom baby

[wejdd]

Here's the program:
Workout A:
Squats 5×4-6
Bench Press 5×4-6
Bentover Rows 5×4-6
Tricep extensions 3×6-10
Bicep curls 3×6-10
Weighted Planks 3×30-60s
Workout B:
Squat 5×4-6
Overhead Press 5×4-6
Close grip Bench Press 3×6-8
Weighted Chin-up 3×3-5
Weighted Planks 3×30-60s
Done 3 times a week alternating between A and B
I ate lots of peanut butter and bread before bed I think that sht gave me way too many calories
And I wasn't getting around 140g protein everyday, maybe 70-110g, didn't count my calorie macros, hence this thread

And do you guys cook the chicken breast right before you eat the meal or do you cook a bunch of chicken breasts and keep them in the refrigerator afterwards?

[aquamarine84]

Personally, I cook chicken breast in bulk, dice it and freeze it. I then thaw out 1 portion at a time. But with a little planning it's not difficult. I hit 140g a day with cottage cheese, greek yogurt, chicken, turkey lunchmeat and fast food eggs (I work in a kitchen so...). You probably have a lot more calories to play with than me too. And I typically spend about $50 a week on food.

[xXMarcelooxX]

Protein shakes are cheap compared to food... if they are not an option , try milk , beef , chicken , pork, tuna, beans , the usual, don't underestimate the protein from rice and pasta, they do have some too, if you have no other options go for the mc double , 23 grams of protein out of 400 calories

[TheShadowMan]

For me I get my proteins from greek yogurt, whole milk, chicken, tuna, peanuts, pinto beans, eggs - and whey protein if i'm still a little short. Usually gets me around 220-250g for the day. Good stuff!

[ErikTheElectric]

I'm 6'3 75kg 18 years old, I live with my parents, I'm struggling to get 150g of protein everyday, and sometimes my parents get annoyed with my food habits and that one shouldn't spend so much money on food and stuff

For breakfast I can have 30g protein easy with vegetables,oats,milk and cheese, maybe even up to 40g

Between launch and breakfast I can eat 1 cup (250g) of cottage cheese (around 1.7$ per cup) which is around 25g protein

For launch my mom makes dinner for our family where its usually pasta/rice+something, sometimes it has beef/chicken but it's low and hard to calculate the macros

As for dinner and between launch and dinner meal I'm not really sure what to eat so I'm open for suggestions guys

(I used to eat lots of bread with hummus/peanut butter/labneh/tahini but that doesn't have lots of protein, I'd say around 30g if i put in 100g yellow cheese or 100g peanut butter)

-I mean sure, rich protein sources are chicken breast/steaks/fish, but do you guys cook chicken breast/steaks/fish every single day?

Tuna is an easy source but I can't get that everyday because of risks of mercury poisoning

Also I don't want to depend on protein shakes as a beginner, I'm also saving money for university which im goin to get in in a couple of months

I'm just gaining fat in my belly area and no muscle so I'm attributing that to my high carb/low protein diet (I do full body workout 3 times a week which has all kinds of compound movements)

(I know i propably annoyed u guys in this subforum but its time to get srs lel)

So in summary, how do you guys get your 150g+ protein everyday? (no protein shakes)

No, because there are literally thousands of other protein sources.

[janivl]

I eat >200/day (big guy, cutting).

Some of the staples that I have (but I switch i up a lot, there are so many tasty sources of protein):
- Milk
- High protein yogurt (my local supermarket has started selling a specific high protein Greek yogurt, it's amazing)
- Cheese (low fat preferably unless I need it to hit my macros)
- Eggs & egg whites
- Canadian bacon (I know processed red meat is generally not the best idea, but I pair these with my eggs to make a great protein packed meal)
- Chicken breast (I do eat it a lot because I enjoy it. I prep it in bulk on Sunday and sometimes my dinner consists of solely chicken breast.)

Next to that there's nuts, peanut butter, lentils, beans, fish, etc.

I do use protein powder, simply because it is by far the cheapest source of quality protein for me. Myprotein whey isolate can be dirt cheap on a bargain (and they have a lot of them) and it's one of the highest quality whey powders out there.

When I started out I thought that hitting my protein goals was going to be the toughest thing. It does take a focused approach (you don't accidentally eat 200g of protein per day and the majority of people who do not focus on it won't get near it), but in the end it turns out that it's easier to hit than my fat minimums for example. Foods high in protein are simply tasty and I eat them with pleasure. They are the core of my 'diet' and I build around them.

[jonatentesta]

usually i have 3-4 whey shakes

[Robosco]

Buy a bunch of chicken breast. Take the skin off. Steam or bake them until cooked. Shred them or chop into little pieces, store in air-tight container, and put in fridge. Eat them as you would tuna. Sometimes I mix it with mayo, sometimes with bbq sauce, sometimes I add in soups, add in pasta, and etc.

You shouldn't make no more than 3 days worth of this stuff.

[Mrpb]

I'm 6'3 75kg 18 years old

You'd be fine with 120 gram protein per day. What you need is calories to gain weight.

When you're eating in surplus the body doesn't need that much protein. 1.6 gram per kg is totally adequate.

[dukey91]

im bulking and im no expert but my intake is 160g protein a day and its easy, just eat cottage cheese, greek yogurt, tuna, chicken throw in a protein shake, its not that much really. Carbs is the one thing i hate to eat, potatoes and rice, pasta just aint my thing but i need it so... crack on

[loganhart]

Need more protein? Eat more protein.



I enjoy beef.

[ErikTheElectric]

usually i have 3-4 whey shakes

Sounds gross.

[blue9steel]

Simple, base each meal around a protein source.

[Anthony21]

Chicken breast or Chicken Thighs
Steaks
Protein shakes
Fish
Eggs and Egg whites
Cheese
etc

These are just some staples for me.