Protein intake while on a cut? How does it look

[RLW212]

Howdy all,
I've been going to the gym a little over a year, with a month or two hiatus in July and August of 2019. But I've been going pretty strong 3x a week since October. I was on a dirty bulk just eating whatever and hoping to increase my strength. But I got a fever in the beginning of 2020, wasn't hungry for a week, and decided to start my cut now instead of in March since I felt like progress was stalling in my lifts anyway. I want to maintain as much muscle as possible (obviously). So I was wondering if my protein intake was adequate and my calorie deficit was enough to lose 10-12 pounds by mid march?

Since Jan 13th I've been eating 1800-2000 calories a day. 180cm (5'11) and 176lbs (I lost water weight at this point.) I think I'm 15-17% bf.
My TDEE on iifym(.com) trying to be as accurate as I could said my TDEE is ~2450
Avg macros per day:
100g Protein (20g from shake)
240g Carbs
70g Fat

On weekends I usually eat more fats, on workout days I eat more carbs.
Some days I'll eat 85g of protein so I'll eat 115g the next day or something to make up for it.

I know most will say the protein is too low, but I think since I've been tracking it I'm eating more per week on average than I had been on my bulk where I think I was mostly filling up on carbs and fats but I wasn't tracking so this is pure speculation.

Also, it's only day 15 of my cut, I've noticed my weight drop 4 pounds, which I read was glycogen and water. My strength is still fine at the gym even if I get a lil shakey. I'm lifting just as much as I have been, not doing the "lower weight, higher reps" nonsense.

[SuffolkPunch]

Protein is more important on a cut. I would get at least 1.4 grams per kg of bodyweight. I think you are flirting with muscle loss otherwise.

[RapidFail]

Protein is more important on a cut. I would get at least 1.4 grams per kg of bodyweight. I think you are flirting with muscle loss otherwise.

Even that's a bit low, especially on a cut. The 0.7g/lb minimum recommended on the sticky thread works out to 1.54g/kg. I think 2g/kg is a pretty good target while cutting.

[Tommy W.]

You need more protein on a cut than when bulking It is muscle sparing and should be eaten every few hours and it is the most satiating macro and it had a TEF 5 times higher than carbs and fat so you can see how important it is. Get at least 1 gram per lb of bodyweight and more if you want. Prioritize protein over other macros when cutting.

[RLW212]

ight, thanks fellas. I hate to hear it, but I suppose I'll do what I gotta do. I'll try to squeeze an extra ~30g in per day. But it's a damn pain in the ass. I knew it felt too easy. I just figured since I am a novice, only semi-trained, and I could get away with eating less because I didn't have all that much muscle to lose anyway.

I want a six pack more than ever. I only ever achieved one by unintentionally eating less without realizing smh

[RapidFail]

ight, thanks fellas. I hate to hear it, but I suppose I'll do what I gotta do. I'll try to squeeze an extra ~30g in per day. But it's a damn pain in the ass. I knew it felt too easy. I just figured since I am a novice, only semi-trained, and I could get away with eating less because I didn't have all that much muscle to lose anyway.

I want a six pack more than ever. I only ever achieved one by unintentionally eating less without realizing smh

If you want a six pack, more protein will help. Consider the following sources:

Chicken breast
Egg whites
Lean white fish
Low fat Greek yoghurt
Cottage cheese
Protein shakes made with water or skim milk

I manage to get 150+g protein per day while staying around 2000 calories when cutting. My protein sources look like this:

Breakfast - whey protein shake mixed with water
Morning tea - low fat Greek yoghurt, 2 whole eggs
Lunch - 180g chicken breast
Afternoon tea - as per breakfast
Dinner - whatever my family is having, often salmon, chicken, pork or lamb.

The rest of my calories are filled with foods that are high in fiber and water, lots of fruit and vegetables, not too much bread, rice or pasta.

[RLW212]

If you want a six pack, more protein will help. Consider the following sources:

Chicken breast
Egg whites
Lean white fish
Low fat Greek yoghurt
Cottage cheese
Protein shakes made with water or skim milk

I manage to get 150+g protein per day while staying around 2000 calories when cutting..

Thanks dawg. But I have to cut back on those foods not add them in. Mid 20s and I have incredibly high cholesterol, like past the ****ing maximum number on the blood test. Fuarkin genes fail me in that aspect. So I'm basically vegan when I eat at home. No milk, butter, or meats. Even cooking oils I avoid when I can. Sure I'd prolly be fine, but I'd rather not have to taken any medication til I'm in my 40s at least.

Weekdays I eat:
Oatmeal w/ cinnamon
Soymilk
Dave's 21 grain bread (high protein bread)
Peanut Butter 2 Tbsp
Rice
Beans
Frozen veggies
Pasta and sauce.

I'll think about adding Peas to my pasta to get more protein.

On weekends I'll eat other **** (still tracking) that's not as strict, like wings, or cheese. Whatever.
I really don't think I'll burn out doing this, but we'll see how I feel in a year or twos time lol.

[RobertAu1990]

Correct me of I'm wrong, wouldn't some fatty fish be good for cholesterol? If so and you have the money grab some fatty Tuna or Salmon.

[NearlyBigAngus]

Swap the peanut butter for PB2 on a cut - it's massively lower in calories and fats.

[RapidFail]

Thanks dawg. But I have to cut back on those foods not add them in. Mid 20s and I have incredibly high cholesterol, like past the ****ing maximum number on the blood test. Fuarkin genes fail me in that aspect. So I'm basically vegan when I eat at home. No milk, butter, or meats. Even cooking oils I avoid when I can. Sure I'd prolly be fine, but I'd rather not have to taken any medication til I'm in my 40s at least.

Weekdays I eat:
Oatmeal w/ cinnamon
Soymilk
Dave's 21 grain bread (high protein bread)
Peanut Butter 2 Tbsp
Rice
Beans
Frozen veggies
Pasta and sauce.

I'll think about adding Peas to my pasta to get more protein.

On weekends I'll eat other **** (still tracking) that's not as strict, like wings, or cheese. Whatever.
I really don't think I'll burn out doing this, but we'll see how I feel in a year or twos time lol.

Mate of mine is vegan and much more muscular than me - he can't get enough protein through diet alone and has rice and pea protein shakes.

[RLW212]

Swap the peanut butter for PB2 on a cut - it's massively lower in calories and fats.

This is a good idea brah, I'm totally with this. It probably pays for itself

[RLW212]

Mate of mine is vegan and much more muscular than me - he can't get enough protein through diet alone and has rice and pea protein shakes.

Word. Nice to hear, also dawg I did look into yogurt and it's actually not bad if you get the right kind. So I'ma do that.