Can't get enough protein!

[qwat]

I am finding it very hard to get the amount of protein I need with the amount of calories I have, unless I eat chicken like crazy and not much else...what can I have that has good protein?

I eat about 2500cal per day (im 274 lbs) and need 220 grams of Protein

What can I do to get the protein? (prefer no shakes =/)

[Tacomaster]

I am finding it very hard to get the amount of protein I need with the amount of calories I have, unless I eat chicken like crazy and not much else...what can I have that has good protein?

I eat about 2500cal per day (im 274 lbs) and need 220 grams of Protein

What can I do to get the protein? (prefer no shakes =/)

Meat meat meat!!! Chicken, Beef, Bacon, Ham, Turkey, Pork, egg whites. nuts arent bad either.

[qwat]

today i had:

Pepperoni + Cheese
2 Burgers w/ cheese + 3 pieces of bacon on each
Pepperoni + Cheese

i'm at about 90g protein and 1700 calories!!

[Ehlert]

I am a fan of muscle milk, the one I take has 16 g carbs, but 10 of it is fiber so it isnt too bad of damage... if i dont take the whole serving its still around 150 cals, 16 g protein, 3g carb, 6g fat. and alot of vitamins/minerals

[mar999]

Hey Qwat... how tall are you and what is your body composition like?

[RU4A69]

40 eggs is 2800 cals and 240gms of protein.

[Knux]

I am a fan of muscle milk, the one I take has 16 g carbs, but 10 of it is fiber so it isnt too bad of damage... if i dont take the whole serving its still around 150 cals, 16 g protein, 3g carb, 6g fat. and alot of vitamins/minerals

Sorry, but Muscle Milk = 5g Fiber, not 10g

Label:

5g Fiber
*3g Soluble
*2g Insoluble

Means that the 5g of Fiber is composed of 3g Soluble Fiber and 2g Insoluble Fiber.

[scottjo]

40 eggs is 2800 cals and 240gms of protein.

LOL..made me thnk of Cool Hand Luke.
"My boy says he can eat fifty eggs, he can eat fifty eggs"

[Ryanmcd]

Add a few more eggs in the mix, and 16oz of meat is pretty easy and about 100g prot.

[Gandara]

You only eat a lot of pepperoni, make a OMELET with 5 whole eggs, and pepperoni, slices of cheese, salt, pepper, increible delicious.

With the eggs you can make a LOT of recipes., just check the Recipes Forum.

Cans of tuna, beef meat, salmon, whole eggs, shrimps, chicken, pork, bacon, etc, etc.

You can add some green vegetables like broccoli, cabbage, lettuge, nopals, to add some Fiber to your diet.

Good luck!!

[lbendall]

if your doing keto correct with the ratios just eat your calories and u wont have to worry about protein count

i think that gram per pound is bs anyhow

[faust06]

Protein isolate, like optimum whey, should be an easy, affordable way to reach your protein quote. Personally I eat maybe 4 chicken breasts a day. But I lovve chicken!

[Doobie2270]

Keto is muscle sparing because you won't break down protein for glucose as in normal diets. You really don't need 200 grams. I'm a 210 pound guy and I shoot for 150 grams of protein a day, which is probably still a little excessive.

[rhysox]

Keto is muscle sparing because you won't break down protein for glucose as in normal diets. You really don't need 200 grams. I'm a 210 pound guy and I shoot for 150 grams of protein a day, which is probably still a little excessive.

totally agree (repped)..

there's no real requirement for all of that protein. if you're 274lbs, i'm guessing you're pretty fat because if you're not- you should be competing!

thus, there's no way you need all of that protein. any excess protein is probably going to turn to glucose and keep you from ketosis.

also, DONT buy whey protein, it's pointless on this diet. digests rapidly and you will get a better thermogenic effect from real food.

eat your eggs!

[Doobie2270]

totally agree (repped)..

there's no real requirement for all of that protein. if you're 274lbs, i'm guessing you're pretty fat because if you're not- you should be competing!

thus, there's no way you need all of that protein. any excess protein is probably going to turn to glucose and keep you from ketosis.

also, DONT buy whey protein, it's pointless on this diet. digests rapidly and you will get a better thermogenic effect from real food.

eat your eggs!

Yea, seriously...I never saw results until I got off the supplements and starting worrying about a real diet. Forget all that marketing. Don't even worry about getting all that protein in until you've been through a bulking cycle and have put on some serious muscle. If you are just an overweight guy trying to lose fat, then you don't have that much muscle that you need to maintain.

[rhysox]

precicesly.. i'm not taking any supplements at the moment apart from Xtend for cardio.

i've got 6 more weeks of dieting with no supps to get shredded, then i'm going on a 3 year bulk.. THEN i'll worry about protein. i'm NOT going to be putting ANY muscle on during my cutting cycle, thus only taking in enough for maintenance/repair.

and yes- you do NOT need to maintain fat mass. only take into consideration your LEAN BODY MASS when calculating macros.

e.g. if you're 300lbs @ 50%, calculate macros on 150lbs... i.e. maintenance = 2250 calories. take the 500 for cutting off... 1750. 150g protein = 600 calories.

1750-600 = 1150. 9 calories per gram of fat. thus 1150/9 = approx 128g/fat a day. that's not taking into consideration any carbs (but these should be kept to a minimum anyway).

i'd even go more agressive with the protein/fat ratio and take in less protein and more fat. or even drop the calories lower.