How the hell would you get 240g of protein a day - current diet help

[Matthew1237]

Okay - open to suggestions on this one - how can I hit 240g of protein on a daily basis.

This is my current diet
W/O Days
240g protein
180g Carbs
35g Fat

Off Days
240g Protein
100g Carbs
72g of Fat

The fats and carbs are pretty easy - i love bacon, eggs, multigrain toast/pasta/fruits - but how in da **** can I consistently get 240g of protein without beating the living **** out of my protein stash? Would love to hear what you guys do to smash your protein intake. Please - no disgusting "oh I eat 3 chicken breasts blended up" that **** is disgusting and I cannot tolerate food that is just baked. Not long term at least.

 

[Drlong]

Your going to have to definitely get up those carbs and go up on the fats. How much do you weigh?

 

[Drlong]

Wait are you cutting or bulking?

 

[Matthew1237]

Fats and Carbs are good to go - I've been doing this a while and it works fine for me. Just need to get more protein - currently going into cycle recomping.

 

[datsthat]

I don't know if this will work out for you or not..but here are some high protein foods that I eat

I drink this daily either after my workouts or brunch on nonworkout days:
2 cups Lucerne Plus Protein Fat Free Milk 12grams of protein per cup + 2 scoops of protein powder 48gram protein = 72 grams protein in 1 shake.

For snake I eat Tillamook Greek Yogurt which contains 14grams protein

Kodiak Cakes flapjacks 14g protein + powder peanut butter 8 gram protein + Lucerne protein milk (12g gram) and eggs 6 grams protein instead of water = 40 grams protein

You can add powder peanut butter to many things.

 

[Gutterpump]

Isn't a single large chicken breast around 60g of protein? 240g of protein should be easy with whole foods.

 

[Matthew1237]

Isn't a single large chicken breast around 60g of protein? 240g of protein should be easy with whole foods.

Yah it can just be expensive/time consuming cooking all that chicken (in a way that it doesn't taste like complete ass - I'm not a fan of gagging down food)

 

[Gutterpump]

Ahhh I see. In that case, a crock pot will do wonders for you. No more dry meat, super easy to prep.

 

[datsthat]

Yah it can just be expensive/time consuming cooking all that chicken (in a way that it doesn't taste like complete ass - I'm not a fan of gagging down food)

Chicken breast + avocado + seasoning into a blender

 

[The Solution]

I easily eat 200g a day of whole foods

Learn to season your food (McCormicks are great) Cajun , Chili Powder, Garlic Salt, Tumeric other forms.
Cook on the george foreman or bake in the oven (keep covered and turn off oven after 30-35 minutes and it will keep the moisture inside chicken

Beef make into burgers or meatballs and use them in different dishes (pasta, rice, potatoes), or use on sandwich things for sandwiches. Same with ground turkey or turkey burgers
I like to mix Eggs + Turkey + Chicken + Veggies (Peppers/onions + broccoli) into a massive stirfry and top with hot sauce + butter spray + Spices. I eat it everyday.

Eggs again hot sauce, butter spray, TJ's green hot sauce, spices, cajun, paprika, pepper, salt. Tons of ways to use them.
Eggs in the hole (cut a hole in your toast) cook on a skillet and pop the egg in the middle of the toast, let it cook and flip over and its like an over easy egg inside a piece of toast.
Omeletes with different fillings (cheese, veggies, peanut butter all go real good)

Use different homemade sauces (Alfredo (Almond milk , FF Cream Cheese, Fat Free Cheese, Parm Cheese, basil, oregano, parsley), sweet n sour (ketchup/bbq + Splenda)

goes a long way man... dont eat boiled chicken breasts.

Cook to last you 3-4 days, and rinse/repeat and weight out before your meals. saves so much time.

 

[Matthew1237]

You always leave such strong thorough posts. Much love bro.

 

[Gutterpump]

Jumbalaya or gumbo is a good way to go for loads of protein too. I usually use a pre-existing recipe and just increase the amount of chicken, shrimp and sausage that I use. Can get expensive though, but it's damn tasty.

Absolutely nothing wrong with boiling your chicken in sauce and spices too, it's more moist and flavorfull this way. But I'm still a huge fan of making stew in the crock pot. It makes a ridiculous amount of food, with very little effort.

 

[The Solution]

Jumbalaya or gumbo is a good way to go for loads of protein too. I usually use a pre-existing recipe and just increase the amount of chicken, shrimp and sausage that I use. Can get expensive though, but it's damn tasty.

Absolutely nothing wrong with boiling your chicken in sauce and spices too, it's more moist and flavorfull this way. But I'm still a huge fan of making stew in the crock pot. It makes a ridiculous amount of food, with very little effort.

Crock Pot with pork or chicken + Diet soda = perfect serious falls right off the bone for pulled pork season with BBQ sauce after done (same with chicken)

fish goes well with soy sauce (got that from marc lobliner) in crockpot

i also make a buffalo mac and cheese with chicken in crockpot comes out great
you can make alfredo in crock pot, any kind of pasta (add last)
Buffalo, Beef, or Chicken Chili. Peppers/Onions/Beans + Poultry/beef of choice. add in some crushed tomatoes + 1 carb ketchup and you are good to go. Layne Norton has a good chili recipe on youtube.

 

[AntM1564]

Choose high protein foods in the forum of fats and carbs.

For example, use more nuts or nut butters for your fat sources. For carbs, high protein veggies such as broccoli, oatmeal, pasta, beans, lentils, etc. Greek yogurt is great too. Don't forget about your other macro sources, that protein will add up

 

[Matthew1237]

Crock Pot with pork or chicken + Diet soda = perfect serious falls right off the bone for pulled pork season with BBQ sauce after done (same with chicken)

fish goes well with soy sauce (got that from marc lobliner) in crockpot

i also make a buffalo mac and cheese with chicken in crockpot comes out great
you can make alfredo in crock pot, any kind of pasta (add last)
Buffalo, Beef, or Chicken Chili. Peppers/Onions/Beans + Poultry/beef of choice. add in some crushed tomatoes + 1 carb ketchup and you are good to go. Layne Norton has a good chili recipe on youtube.

****in love cooking in my crockpot bro - Love these great ideas - could I do diet soda and boneless skinless chicken? I gotta use it more cause its soooo easy to cook with.

 

[Matthew1237]

Choose high protein foods in the forum of fats and carbs.

For example, use more nuts or nut butters for your fat sources. For carbs, high protein veggies such as broccoli, oatmeal, pasta, beans, lentils, etc. Greek yogurt is great too. Don't forget about your other macro sources, that protein will add up

Broccoli got dat protein? I use a ton of G Yogo - buy that **** from cosco - have been getting low as of late - usually get 6x650g, Lentils is a good idea - I should make a spicy chicken lentil soup....aww **** - feel like this thread needs some food porn. Someone start throwing out some recipes. I'm gonna find a good chicken lentil soup.

 

[Matthew1237]

**** me - you know what is great - is biryani...god I love that ****.

 

[Matthew1237]

I think this week I will make
French Gains Toast,
Spicy Chicken Lentil Soup
Meat Balls
Stew
...Maybe some kind of good fish recipe - anyone got a good fish recipe?
I should make Biryani.

 

[Matthew1237]

Maybe some meatloaf? I'm hungry...

 

[The Solution]

****in love cooking in my crockpot bro - Love these great ideas - could I do diet soda and boneless skinless chicken? I gotta use it more cause its soooo easy to cook with.

Yup!

Broccoli got dat protein? I use a ton of G Yogo - buy that **** from cosco - have been getting low as of late - usually get 6x650g, Lentils is a good idea - I should make a spicy chicken lentil soup....aww **** - feel like this thread needs some food porn. Someone start throwing out some recipes. I'm gonna find a good chicken lentil soup.

6g protein per 2 cups.
Greek Yogurt + Whey = Easy on the go sludge. eat it everyday
top with tons of berries, cereal, rice cakes etc.

 

[Rocket3015]

I like to start off the day with 2 scoops protein powder and 2 scoops oats, about 50 grams right off the bat!

 

[jonny21]

quick and easy? canned tuna and canned chicken/turkey are options.

I typically will grill off a bunch of chicken and hard boil 2 dozen eggs once or twice a week.

Shakes, bars and adding BCAA to my water has also helped.

Did you say "cycle" recomp? Mixing an anabolic in changes things.

 

[Matthew1237]

Yeah for the next bit ill be running Sdmz3.0/trenavar/trest

 

[Mkgain1]

240g of protein from whole foods is actually pretty easy, especially if you come to terms with eating for performance instead of taste so you can hit your goals quicker.. I've been boiling my chicken breasts lately and they remain very moist, at this moment I'm eating chicken I boiled and prepped 6 days ago and it tastes like I just made it fresh. Another meal I've loved may not sound appealing but beef and egg whites, mixed them up in the same pan and cook them together, super easy to eat, second to none amino acid profile, and still very cost efficient. Throw some ketchup in there if you have to but I think it's good on its own

 

[Bigdumogre]

240g of protein from whole foods is actually pretty easy, especially if you come to terms with eating for performance instead of taste so you can hit your goals quicker.. I've been boiling my chicken breasts lately and they remain very moist, at this moment I'm eating chicken I boiled and prepped 6 days ago and it tastes like I just made it fresh. Another meal I've loved may not sound appealing but beef and egg whites, mixed them up in the same pan and cook them together, super easy to eat, second to none amino acid profile, and still very cost efficient. Throw some ketchup in there if you have to but I think it's good on its own

I like yo boil mine in stock and add veggies and adds a lot of flavor. Then make a dry rub to sprinkle on it before I eat it.

 

[Matthew1237]

I just find for me eating for performance doesn't exist without eating for taste - I will happily eat 3000 well cooked calories a day than 2000 bland gross calories - i actually start to gag uncontrollably after a while lol.

 

[Mkgain1]

It does exist without eating for taste trust me I was in the same exact predicament you're in right now, I just started making small changes week by week to my meal prep that would make the meals a little more nutrient dense and at the same time a little more bland over time so it wasn't like jumping from cheeseburgers to egg whites and tilapia all at once, make the conscious effort each week to change a little, let your body acclimate to it and don't self justify reasons to stray other than a planned cheat meal and you'll get used to it man you'll actually end up enjoying it

 

[Matthew1237]

Lol I'll pass - I enjoy food - and have a girlfriend that is the same - I enjoy being able to cook a good meal that my whole family will enjoy. Cooking is a good skill that gets all da ladies wet - ain't no one want to go out on a date for boiled chicken and steamed brocolli - But that aside - I'll be doing some cooking - I tihnk I'll have it under control - I really don't mind downing shakes like a mad man. It's no more expensive than egg whites or chicken

 

[AntM1564]

Unless you're an athlete, there is absolutely no reason to not eat for taste. Food is meant to be enjoyed. One can cook food, even "clean food" and have it taste very good. Even if someone is a serious athlete or competitive bodybuilder, you can enjoy the taste of any other food that is not deemed "clean". Life is about moderation.

 

[Rocket3015]

I do not cook much, but my wife is the master of clean, nutritious great tasting food!!

 

[Johnston]

Did I miss someone asking the question WHY you taking in 240g protein a day when you weigh 173lbs?? You don't need to take in so much, so why are you doing so?

 

[BamBam0319]

A pound a day of ground beef cooked in a skillet and teriyaki sauce drizzled on it, or soy if I'm eating it with rice!

 

[karthi2play]

I easily eat 200g a day of whole foods

Learn to season your food (McCormicks are great) Cajun , Chili Powder, Garlic Salt, Tumeric other forms.
Cook on the george foreman or bake in the oven (keep covered and turn off oven after 30-35 minutes and it will keep the moisture inside chicken

Beef make into burgers or meatballs and use them in different dishes (pasta, rice, potatoes), or use on sandwich things for sandwiches. Same with ground turkey or turkey burgers
I like to mix Eggs + Turkey + Chicken + Veggies (Peppers/onions + broccoli) into a massive stirfry and top with hot sauce + butter spray + Spices. I eat it everyday.

Eggs again hot sauce, butter spray, TJ's green hot sauce, spices, cajun, paprika, pepper, salt. Tons of ways to use them.
Eggs in the hole (cut a hole in your toast) cook on a skillet and pop the egg in the middle of the toast, let it cook and flip over and its like an over easy egg inside a piece of toast.
Omeletes with different fillings (cheese, veggies, peanut butter all go real good)

Use different homemade sauces (Alfredo (Almond milk , FF Cream Cheese, Fat Free Cheese, Parm Cheese, basil, oregano, parsley), sweet n sour (ketchup/bbq + Splenda)

goes a long way man... dont eat boiled chicken breasts.

Cook to last you 3-4 days, and rinse/repeat and weight out before your meals. saves so much time.

Why not to eat boiled chicken breasts ? And pls explain how we can cook to last 3-4 days ... Suggest how to store the food for lasting..

 

[The Solution]

Why not to eat boiled chicken breasts ? And pls explain how we can cook to last 3-4 days ... Suggest how to store the food for lasting..

Cook food in bulk
put them in tupperware containers
store in your fridge
or cook for a week, and put some of the contaienrs in the freezer. Leave enough out for 2-3 days, and pull out of the freezer the day before for those meals to thaw

 

[karthi2play]

Cook food in bulk
put them in tupperware containers
store in your fridge
or cook for a week, and put some of the contaienrs in the freezer. Leave enough out for 2-3 days, and pull out of the freezer the day before for those meals to thaw

That make things easy ....Then chicken breast ? U told not to have boiled chicken breasts ...y ???

 

[The Solution]

That make things easy ....Then chicken breast ? U told not to have boiled chicken breasts ...y ???

because seasonings taste good and won't kill you
Life is not about eating bland food.

 

[karthi2play]

because seasonings taste good and won't kill you
Life is not about eating bland food.

Oh ... I thought u were advising on not to have boiled chicken at all... Thank God it isn't...

 

[Aleksandar37]

I've switched over most of my chicken breast meals to ground turkey, although ground chicken could solve the issue as well. I just find it easier to digest and season if cooking in bulk. After a few days, the reheated chicken breasts just seem to be too heavy sitting in my stomach. Tupperware is your friend to saving time during the week.

 

[RegisterJr]

I do the same. Prep Sunday for the week. I don't freeze mine and Friday the meat tastes not much different. I would eat it a full week later tho.

Mini fridge and Tupperware are my best friend when it comes to food.

 

[ntornado]

Did I miss someone asking the question WHY you taking in 240g protein a day when you weigh 173lbs?? You don't need to take in so much, so why are you doing so?

I am glad someone said it! This is almost 1.4g/lb/bw.

Oldie but goodie: Evaluation of protein requirements for trained strength athletes. - PubMed - NCBI

and a newer one where you would need to know your fat free mass:

A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. - PubMed - NCBI

Hint: at 78kg and using the highest recommendation, if you were 0% BF you would need a max 241g in a deficit.

 

[Alpha1a]

Not sure if it was already suggested but 4 meals of 8oz of chicken and 1.5 cups of egg whites 240 right there . If you can have 2 scoops of protein powder daily you only need 1.5 lbs of chicken 4 meals of 6 oz and the 1.5 cups of egg whites or the protein can replace the eggs whites instead I get the Walmart brand carton honestly maybe not the best but still gets the protein in . Can also switch chicken for turkey or beef for one meal a day or even steak. And if you include protein from other sources like milk rice beans you can drop chicken even down to 1 lb but I keep it simple get 6 lbs of chicken and cook it for 3 days at a time and just buy 2 cartons of egg whites every time then 4 scoops of protein (2 post workout 2 before bed) and with everything else I end up about 355 easily keeping the carbs and fats low is the harder part thou for sure , hope this helps some bro

 

[Rocket3015]

I cook a bunch of Venison Burgers on the grill freeze them in sandwich bags, about 50g per burger !!

 

[armourwhittle]

I drink a carton of whites every morning. Off the jump, you're 60 grams of protein in.

 

[Smont]

Yeah for the next bit ill be running Sdmz3.0/trenavar/trest

Wow

 

[flextx]

250+ grams is easy if you eat! Cutting now so I'm at 5-6 meals a day of either 5-8oz venison, or salmon, with whatever green veggies. Scoop of peanut butter before the gym, post workout shake. Bam! 250-300 grams under 3000 calories!

 

[EMPIREMIND]

Maybe this has been answered, but i normally consume around 260 grams of protein from food a day.i usually have 6-7 food meals. Eggs, egg whites, chicken breast, beef, fish, turkey, etc. I usually aim for 40-50 grams per meal. Then i will have a post workout shake. Its very easy if you meal prep.

 

[Snow3y]

I rely heavily on shakes for their convenience how lovely they taste... But it's pretty easy to get in that much with meats and fish lol.. When I eat fish, I have 300-400g per serving alone and it doesn't fill me up

 

[Joe12]

Looks like you got some solid advice. Personally, meal prep is the hardest & most time consuming part.

I load the entire grill up with chicken breast every Sunday, and switch up the spice weekly. This covers my lunch, and snacks. I generally eat 5 eggs in the AM (2 yokes), the occasional can of tuna, and 1 to 2 scoops of protein powder per day. Plus, I eat fish, or chicken (occasional beef) for dinner. That normally puts my macros where I need them.

 

[Rocket3015]

 

[Brandaddy]

Dude.. all you have to do is cook a whole bag of chicken at once in the over. Then put it in the fridge. Whenever it's meal time, take a breast out, stick it in the microwace, sprinkle some lawry's on it and put some barbecue sauce on it doesn't get much easier than that... lol