How Much Protein???

If you have some fat to lose, then you are most likely going to be basing your diet on a “fat shredder” plan like My 1900 Calorie Diet.

The intent of this nutrition plan is to go absolutely gang-busters on that unwanted fat – and get rid of it quick! The trouble that most people have though and the question I get all the time is, “You want me to eat How Much Protein???

 

How Do I Eat THAT much protein in one day? – How Much Protein???

Lets take a look at some ways that I personally make sure that I get in my daily requirement of protein when I am on a fat shredder nutrition plan.

Make Sure You Spread It Out

The biggest problem people encounter with getting enough protein during a fat shredder plan is that they are only eating a protein source with three of their meals.

If you are trying to get 240g of protein per day and you are only allocating a protein source to your three main meals – you are going to have a seriously tough time hitting your protein goal!

The easiest solution is to spread out your protein intake across all 6 or 7 meals throughout the day. Its way easier to get 30-40g of protein per meal/snack than it is to get 80g in only three meals.

 

I Cant Eat That Much Tuna! I Need Variety – How Much Protein???

I agree! Eating 8 cans of tuna per day can get old real quick. Not to mention, no one is going to want to be near you since you smell like a deadliest catch cast member – just without the rain slicker.

You have to tap into multiple sources of protein to keep your taste buds satisfied. By eating all kinds of protein sources, you will be far less likely to get bored with your diet and far less likely to give up.

Here are some awesome protein sources that I recommend:

  • Lean Meats: Tuna, Turkey, Chicken, Talapia, etc
  • Deli Meats (watch your sodium)
  • Non-Fat Plain Greek Yogurt (add some berries and a tiny bit of clover honey for flavor)
  • Non-Fat Cottage Cheese
  • Non-Fat Cheddar
  • Eggs/Egg whites
  • Turkey Jerkey
  • Turkey Sausage
  • Protein Whey
  • Protein Bars (No more than 8g of sugar)

 

Here Is How I spread Out My Protein Intake

This is not everything I eat, but simply the primary protein sources in each meal. I am currently taking in 2300 calories.

5:00am – 30 minutes prior to workout: 1 scoop protein whey -> 24g

7:00am – P90X Results & Recovery Formula -> 10g

8:00am – Shakeology: 1 scoop Shakeology, 2 scoops whey, 1 tbsp PB, 1 cup almond milk -> 71g

10:30am – 1/2 cup egg whites, 1 egg -> 22g

1:00pm – 6oz lean meat, 5oz yam, protein bar -> 58g

4:00pm – 2 scoops whey -> 48g

6:30pm – 6oz lean meat, complex carb -> 43g

10:00pm – Casein protein -> 25g

 

Hopefully this post about how much protein you should eat has helped. Spread out your protein intake across all meals. Eat multiple sources of protein to keep the taste buds guessing and satisfied. And one last tip before you go, be sure you track your nutrition. The easiest way to not meet your protein intake for the day is by not knowing how much you have eaten…Simple stuff, but often overlooked.

Let me know in the comments below if you are still having a hard time and I can help get you situated so that you can hit those targets!

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12 comments
Prima
Prima

Sorry i meant Non fat GREEK yoghurt

Prima
Prima

Hi Coach Todd, Just a quick question about Casein Protein...... Would you class Non Fat Yoghurt as Casein protein? If so....would you recommend eating this before bed? I've been eating the Chobani range 170gram tubs. A 170g serving has 7.6g of carbs 5.3g sugars and not sure if it would be ok to consume these carbs before bed.

One more question about chicken.... Should i weigh the chicken raw or cooked? i have been weighing my chicken cooked because i cook it in bulk. Then weigh it as i need it. 

 

Thanks mate

Tyler
Tyler

Coach Todd, I am currently about 6'2 217lbs and I am trying to cut roughly 25-30lbs. I have gone thru the my fitness pal calorie counter for about a 2100 calorie diet and I can't seem to get things right by the time I hit my protein mark after all my snacks and lunches and dinners I have about 600 calories left over. Is there any tips on how to get more calories with little to no protein? Or should I just leave that 600 calories out? Thanks

Greg
Greg

Hi Coach Todd, I am currently in the second phase of P90X2, I did the Fat Shredder Phase and went from 190 to 185 on a 2100 calorie diet. I would like to start putting on some muscle mass now. I started doing the second nutrition phase. To gain muscle mass do you suggest for me to stay at the 2100 calorie diet or add an extra 500 calories per day? Thanks!!

BARRY
BARRY

Todd, I am 290lbs and using p90x nutrition guide is telling me to eat over 3000 calories. Im sure this is skewwed. Should I be trying for a 1000 calorie deficit? Also, is this enough food for me?

Tracy
Tracy

oh yeah im 5'5 in height and in need to lose about 30lbs. help!!!!

Tracy
Tracy

Dear Todd, I am 41 years old I weigh 180, been doing p90x for 3 weeks now looking forward to the next two months, but i need to know what im doing wrong i look like im losing inches but after almose a month i loss only 5lbs, how do i shead the fat the right way?!?!?!? eating vegs, shake by beachbody,chicken, whole wheat bread and drinking lots of water. please help!!!