Hitting Protein Goals On a Deficit

>According to TDEE calculator, I'm supposed to be eating 1,400 calories to lose a pound a week

>In order to maintain/build muscle on a cut, I should be eating 1g-1.4g of protein per pound of lean body mass a day, which for me works out to 130-182 grams of protein a day

How the fuck do I eat this much protein and this few calories while still eating vegetables and fruits and not becoming a carnivore who lacks life-sustaining micronutrients and whose shits feel like giving birth? How the fuck is this possible?

  1. 1 month ago
    Anonymous

    >1000 grams of low fat greek yogurt has around 100grams of protein with 700 calories
    do with this information as you will

  2. 1 month ago
    Anonymous

    Who's the semen demon?

    • 1 month ago
      Anonymous

      Louisa Khovanski

    • 1 month ago
      Anonymous

      Ashleigh coffin

  3. 1 month ago
    Anonymous

    If a TDEE calculator is telling you to eat 1400 calories a day you are way too skinny to be cutting

    • 1 month ago
      Anonymous

      >If a TDEE calculator is telling you to eat 1400 calories a day you are way too skinny to be cutting

      Eh, not likely for me.

      I'm 27.3% body fat. BMI of 27.7. I've got a belly and fat thighs.

      • 1 month ago
        Anonymous

        >I've got a belly and fat thighs
        Ayy me too, high five

    • 1 month ago
      Anonymous

      >If a TDEE calculator is telling you to eat 1400 calories a day you are way too skinny to be cutting

      Eh, not likely for me.

      I'm 27.3% body fat. BMI of 27.7. I've got a belly and fat thighs.

      woman or 5'2

      • 1 month ago
        Anonymous

        I'm a man and 5'8".

        Verification not required.

  4. 1 month ago
    Anonymous

    i read the greentext as if she was reading it out loud to me

  5. 1 month ago
    Anonymous

    Quark/Skyr/egg whites/ chicken breast / lean beef and pork / goyslop protein shakes etc.

  6. 1 month ago
    Anonymous

    You just have to cut carbs and fat.

    130 grams of protien is like 600 calories so you have a bunch more for carbs and fats.

    Just split a pound and half of chicken breast between your meals and you have 1000 calories of carbs and fats to split up.

    • 1 month ago
      Anonymous

      This. It's really not that difficult. Chicken breast will sort you out, veg barely takes up any calories

  7. 1 month ago
    Anonymous

    >1,400 calories
    >130-182 grams of protein
    >build muscle
    >this much protein
    >becoming a carnivore who lacks life-sustaining micronutrients
    your post is the most retarded shit I have ever fucking read, along with every post on nu-fit
    revise your whole nutritional and dietary education right now

  8. 1 month ago
    Anonymous

    I also have 1400 calories and 130gr protein and cant afford a lot... so for the last 3 months I had eat this 6/7 days;
    200gr Egg whites
    100gr (raw weight) chickpeas/beans/lentils
    6 eggs
    150gr (cocked weight) chicken/pork
    Some veggies
    I eat cow liver once every 10 days or so

  9. 1 month ago
    Anonymous

    Just start running moron and you can eat whatever the fuck you want. I doubt the 1400 cal thing is accurate unless you're a w*man.

    • 1 month ago
      Anonymous

      I run for 15 minutes after lifting. I know that's not a lot, but after spending 1.5 hours lifting at the gym, I just want to get out of there instead of spending an additional half hour there to run. 15 minutes is the compromise.

      When I did the TDEE calculator, I did list myself as "sedentary." I lift 3-6× per week and run ~45 minutes per week, but seeing as I work an office job and barely move on my off days, it's hard to think of myself as an "active" person. Lifting doesn't burn a whole lot of calories, and I only run for 15 minutes at a time.

      • 1 month ago
        Anonymous

        >asian fb share
        ok that explains the stats

      • 1 month ago
        Anonymous

        gonna be honest this place encourages you to underestimate your TDEE imo. According to the way they advise to estimate I'd be slightly under 2000 for maintenance but if i do that I lose weight at a pretty consistent rate. My actual maintenance based on dialing my calories in over several months is more like 2300.

      • 1 month ago
        Anonymous

        A 500 calorie deficit is too large. Start at 100-200 and see how you go; you’ll just make things harder for yourself going in at 500, and then you’ll not really have any room to make the deficit bigger if you plateau after a couple months.

        • 1 month ago
          Anonymous

          I have a food scale, but I suppose I assumed that 100 calories is within most people's calorie-counting margin of error, and nobody can really be sure if they are in a 100-carorie deficit or not.

          more accurate protein intake is 1gm of protein/cm of height

          Hmm. That would put me at 172g, which I suppose is within the 130-182g recommended for somebody of my LBM on a cut.

          I think you don’t actually need that much protein, but if you insist, you can get there and also have adequate nutrition with a diet built on:
          Lean protein (chicken, egg whites, Greek yogurt, tilapia, shrimp)
          Complex carbs (whole grains, veggies, fruits)
          Put more color on your plate every meal (berries, spinach, peppers, etc)
          Nuts and seeds, but not too much — they are very calorie dense.

          >I think you don’t actually need that much protein, but if you insist

          I dunno, I already lift. Deadlift is 435 lbs for 4×4, bench is 260 lbs for 4×4. If I want to maintain and increase those lifts while cutting, I probably do need quite a bit of protein.

          gonna be honest this place encourages you to underestimate your TDEE imo. According to the way they advise to estimate I'd be slightly under 2000 for maintenance but if i do that I lose weight at a pretty consistent rate. My actual maintenance based on dialing my calories in over several months is more like 2300.

          Yeah, I do wonder if I'm underestimating. Like, I eat like crap when I'm not watching what I eat, and it's hard for me to believe that my maintenance is below 2,000 calories when it feels like I already eat more than that regularly, especially with all the fucking candy.

  10. 1 month ago
    Anonymous

    Eat monke reproduction biscuits
    Mazuri.com for more

  11. 1 month ago
    common sense

    more accurate protein intake is 1gm of protein/cm of height

  12. 1 month ago
    Anonymous

    36 egg whites and two multi vitamins a day should do

  13. 1 month ago
    Anonymous

    I think you don’t actually need that much protein, but if you insist, you can get there and also have adequate nutrition with a diet built on:
    Lean protein (chicken, egg whites, Greek yogurt, tilapia, shrimp)
    Complex carbs (whole grains, veggies, fruits)
    Put more color on your plate every meal (berries, spinach, peppers, etc)
    Nuts and seeds, but not too much — they are very calorie dense.

  14. 1 month ago
    Anonymous

    Git gud gay

    • 1 month ago
      Anonymous

      bye bye kidneys

      • 1 month ago
        Anonymous

        Literally fake news
        https://www.dietdoctor.com/high-protein/concerns-challenges

        I accidentally ate over 360g one day and only felt thirsty

  15. 1 month ago
    Anonymous

    >How the fuck do I eat this much protein and this few calories
    Chicken soup, check how to make it. put +/- 700g of chicken breast into it and it should be good for 3 days, Serving should contain 200g of cooked chicken, 140g of cooked pasta and of course soup itself.

    Milk 2% 230g (1 glass), 110g of oatmeals (1 glass), 15-30g of raisins.

    That's 95g of protein, 17,7g of fat and 139g of carbs. With 60g of whey its 140g of protein. 30g, 2 times a day, for breakfest and before sleep. Thats 1300-1400 calories. 2 meals a day aint that much.

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