How to reach protein goal with calorie deficit? Actually, quite the opposite. I'm trying to help you out. In fact, I'm feeling especially helpful tonight, so if you let me know the macros you're trying to hit, I'll put together a day's worth of foods that will get you there while staying at ~1800cals and still hitting 190g protein.
How to reach protein goal with calorie deficit? Everything Iv'e read seems to point to 1g overall body weight or more - unless your obese; look at the sticky in this section "Calculating Calorie Needs and Macronutrients **UPDATED**" - it sounds like its all up for debate according to that. That said Lean body mass would be great, just think Ill lose muscle as it took very high protein 1.5-2 to gain for me.
How to reach protein goal with calorie deficit? Well, thats what I would really really like to see; I would like to see someone put together a diet that hits 190g protein and say 1700 calories; it would be appreciated; here is what I did today: PROTEIN/CALORIES 3 Large eggs 18/270 slice toast 2/69 1 cup milk 8/137 1 cup milk 8/137 1 scoop whey 24/120 Coffee w/half/half 0/80 (2 cups) 1 cup Greek Yogurt 22/170 1 cup milk 8/137 1 scoop whey 24/120 1 cups salad 0/18 6ox roast beef 45/450 Almonds 23.75/394 1 cup chocolate milk 8/170 1 cup Greek Yogurt 22/170 Total: 212/2442
How to reach protein goal with calorie deficit? Its lean body mass, not total bodyweight. You dont need that much protein, its overrated. You wont lose muscle, you will do fine with .8-1g per lb of lbm if you get good sleep. Sleep is more important than protein.
How to reach protein goal with calorie deficit? That sticky says: "If you are VERY LEAN or on a VERY LOW CALORIE INTAKE then protein should be higher: - Average bodyfat, lower calorie intake = 1.25-1.5 per pound total mass" By "per pound total mass" I thought that meant total overall body mass; you think that means lean body mass? That would still equal 185g-222g for me... Lean body mass is 148 if I am calculating right; body fat 22% today, weight 190
How to reach protein goal with calorie deficit? Breakfast: 2 egg whites: 34cal, 0.1fat, 0.5carb, 7.2protein 2 whole eggs: 106cal, 7.4fat, 0.6carb, 9.3protein Lunch 8oz chicken breast: 281.5cal, 11.1fat, 0carb, 42.5protein 0.5tbsp olive oil: 60cal, 6.7fat, 0 carb, 0protein 0.5cup oats (raw): 156cal, 2.6fat, 27.1carb, 6.5protein 4oz blueberries: 65cal, 0.4fat, 16.4carb, 0.8protein Snack: 2 sticks Low-Fat String Cheese: 120cal, 6fat, 0carb, 14protein Dinner 8oz chicken breast: 281.5cal, 11.1fat, 0carb, 42.5protein 0.5tbps olive oil: 60cal, 6.7fat, 0carb, 0protein 8oz sweet potato: 195cal, 0.1fat, 45.6carb, 3.6protein Post-workout Shake: Isopure Zero Carb Strawberry 2 scoops: 210cal, 1fat, 0carb, 50protein Pre-bed Snack: 1cup greek yogurt: 150cal, 0fat, 9carb, 23protein ---------- Total: 1717cal, 53.2fat, 99.2carb, 199.5protein It's a little low on fat, but could cut out the blueberries or sweet potatoes and replace with nuts or something. I like to get some roughage in there though. Hits your 1700cals and 190protein, easy peasy.
How to reach protein goal with calorie deficit? Fish + lean chicken breasts have relatively high protein content and low calories (e.g. 40g of tuna is around 150cals) I heavily relied on such food sources during my keto cut...got around 160g of protein/day at the 1800-1900 calorie mark
