Hitting my target macros

#1

Hi I’m looking for some suggestions on how to hit my protein requirements without it having to be a steak a day. Any tips? I’m 18/6 fasting everyday and just find I can’t meet my protein levels. Help appreciated ta

(KCKO, KCFO 🥥) #2

What level are you aiming for? There is a lot of disagreement on just how much you need.

Cheeses, full fat yogurt, cottage cheese, etc.
Many plant foods can have protein too, 6g per 1/4 cup for almonds, chia seeds 6 g per 2 Tbsp. Spinach, kale, brussel sprouts, broccoli all have 2 g per 1/2 cup serving. Half an avocado also has 2 g of protein along with all that great fat.
Protein powders can be used.
Other meats like pork, lamb, venison, bison, chicken, turkey, duck, goose, and don’t forget the seafood proteins, tuna, sardines, calamari, salmon, white fishes, etc.

4 oz of chicken breast is about 35 grams of protein, 1 large egg has 6 grams of protein. 3 oz of lamb chop is 21g. 4 oz. salmon is 23 g

Hopefully this will inspire you to track all the protein you are currently getting, with no steaks needed :slight_smile:

#3

Hi collaroygal
Thanks for suggestions. I’ve done a few macro calculators and it’s saying 78grams 20 carbs and 107 fat.
Do you think this is unrealistic calculations?

(KCKO, KCFO 🥥) #4

That would depend on your current weight & activity level. Basically .6-1 g/kg of LBM is the general rule. Some say higher but at least that puts you in the ballpark. If sedentary, lower amount is needed, if athletic, a higher amount is better.

It should be fairly easy to do 78 g/per day.

(David Eirescott) #5

Thomas DeLauer (I highly recommend) states you need only around 600mg (0.6g) to 850mg (0.85g) per lb (your body weight) of protein per day. An odd ratio equal to about 1.32g/kg to 1.87g/kg. He explains it quite well with research studies as evidence. Here’s the link: https://youtu.be/yTcv7XoZ2xw

Did anyone mention eggs? Try to find pasture raised, free-range, organic only. These are exceptionally more nutrient dense than any other; all three by the way, the pasture raised part is the least common component, but very important.