re: How to get enough protein

Since you like sardines try Polar kipper snacks. They taste good and don't stink. Has 12g of protein, some omega 3 and high vitamin d.

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Fairlife milk

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we drink it cause it match the macros

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That ain't no lie. There's a big difference in carbs of Fairlife milk vs. others.

I tend to look at my macros a week at a time. The carbs consumed in a week's time in Fairlife milk vs. others is pretty substantial.

I've switched to turkey burgers recently from hamburgers for a change of pace. Cooking them in the smoker too is delicious.

Just eggs isn't enough, I always mix in some grind beef or sausage. Makes it taste more fun too. Couple glasses of milk, chicken thighs, pork chops. I usually only do salad with dinner other than meat, so I'm eating more than 8 oz of meat.

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Just eggs isn't enough, I always mix in some grind beef or sausage. Makes it taste more fun too.

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We meal prep on Sundays and will make a batch of egg cups with cottage cheese, some spinach, a little cheese, and maybe some bacon or sausage. Quick 45-60 seconds in the microwave and they are good to go. Much higher in protein than just eggs.

Make it easy. When it becomes a pain in the arse is when a lot of people give up.

Eat whatever protein you can in a day without a hassle or breaking the bank.
Then fill in the gaps with shakes to hit your protein goal.

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Just eggs isn't enough

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I agree. What I listed in my post is what I eat in a day to get around 200+ grams of protein.

Eggs are the appetizer to the day.

Have to prepare your meals, it’s a must. I’ve went from 475 to 230. No medicine or surgery. 2 servings mixed with a teaspoon of honey pre workout or a barebell protein bar if I’m running late. I’ll have ground turkey or 96/4 beef with egg whites for breakfast. Greek yogurt mixed with a scoop of flavored protein for snack around 1030. Chicken, green vegetable and a carb for lunch. I’m usually sitting around 120g of protein around that time. Muscle milk or something of that nature around 3 and then another round of meat vegetable and carb for dinner. I try to end the day around 225 g of protein. You have to get creative. When it gets boring switch it up. Incorporate new foods or recipes when you start to lag or burnout. I’m not saying this will work for anyone just the ways I try to get protein. Mixing a protein powder with Greek yogurt gets you around 40 g of protein alone. 5 servings of egg whites mixed with a serving of sugar free chocolate syrup taste just like chocolate milk. 25 g of protein right there. Getting creative is the key.

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After doing a lot of research my understanding of protein intake is that it is not grams per pound that is required. It is grams per muscle weight in our body that we need. If you weigh 200lbs and 150 of those pounds is muscle then you need 150 grams a day to grow muscle, even less to maintain muscle. There is no way to get a lot of extra protein without adding extra calories. If you are bulking that's fine, but if you are trying to maintain or lose weight 120-150 grams should be fine every day.

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its actually less when bulking....roughly ~0.82g/lbs of lean mass for adult sedentary male...so a novice lifter

when cutting more is needed to maintain muscle mass....usually in the 2.2-2.6g per kg of ideal bodyweight


Martin Berkham covers much of this in the leangains book and i agree with him that due to thermic effect of food aka Dietary induced thermogensis(DIT) that you should shoot for 50% of calories from protein during a cut and as you plateau slowly raise ot 60%.

it seems like you got a lot of good info so i wont chime in too much.

protein powder, have as much as you want.

increase your breakfast protein. i eat 2 cups of ratio brand protein. Small stomach load, tastes good, and that's 50 grams protein right there. Between that and a 2 scoop post workout shake I'm at 100 grams for m daily intake from two sources.

also as others have said, sounds like you are probably actually hitting a good protein amount already for your goals.

cheers.