When going for deficit, how to aim for daily protein requirement without the help of low calorie protein shakes?

That will need a hell lot of egg whites ...

Current weight : 87kg (body fat estimate at 18-20%)
Height:175cm

Goal: 78kg @ 12% body fat.
Duration : 3 months

Current routine : PLP off PLP off repeat, 90% intensity, 45-60min each session.

Current meal:
Breakfast
- 1/2 cup dry oats
- 150g chicken breast
- 2 whole eggs+ 3 whites only scramble with 1 tbs olive
- 1 whole square tofu
- 1 pcs of black mushroom
- 4 inches of fuchuk
- half packed enoki mushroom
All the above cook like porridge

Lunch/ pre work out
- 2pc wholemeal bread
- 2 whole eggs + 4 whites only

Dinner
- 200g chicken breast steam
- 2 whole eggs + 3 whites scramble with 1 tbs olive oil
- 1 whole square tofu
- one cup mix veges( brocolly/ carrots/ greens/ mushroom ), steamed, mix with 1tbs of oyster sauce.

I had been eating mostly the same for the past 4 months and had been losing 15-16 kg from 102-103kg after dirty bulk cycle.

Currently the weight loss started to get really slow. Shoud I tweak my food?

This post has been edited by ah_suknat: Mar 28 2016, 04:35 PM

hm, what's your TDEE at right now? should be pretty high i assume, consideirng your weight and activity level.

Just increase your meat intake. Though you're gonna have to get abit creative with how you cook them in order to ensure that calorie remains low (lesser oil, grill, oven bake etc). i consumed more low fat cheeses as well. and reduced the carbs accordingly.

Cutting is not pleasant. that's 1 thing for sure.



This post has been edited by axtray: Mar 28 2016, 04:38 PM

It says should be 3400kcal.....

My current meal i dont even think its more than 2500kcal, and i am losing weight normally.

If i really follow 3400-500=2900kcal i dont even think i am gonna lose any weight.

true, i cut at about 800 below the tdee as well last time since was sceptical at that time. lol

just saw your picture. have to say you look pretty good already tbh. if you're correctly counting your macros and gauging your activity level correctly for the TDEE, getting to sub 12% bf within 3 months is definitely achievable. my own experience at least.

If you're feeling abit adventurous, try caloric cycling. works really well for me.

For your protein intake without supps, just increase your meat intake. though you're gonna have to sacrifice your carbs as well.

good luck!

This post has been edited by axtray: Mar 28 2016, 04:45 PM

Hows your caloric cycling like?
I am thinking of 1 month deficit , follow by 1 week of normal or surplus eating for the next 3 months cycle.

Or should I do 6 days deficit and 1 day surplus?

i'd go for the 6 days deficit and 1 day surplus. in fact, i actually did 5 days deficit and 2 days surplus (or just slightly above maintenance). So for the weekly average, i aimed to have an average of at least more than 600 below TDEE. protein intake, i maintained them at 0.8 gram per pound of lean body mass. so at that time, as i was just aiming at about 120 grams per day with no supplement. unless i got to busy and missed one of my meals. <- you're gonna feel like shit though doing this. but well, that's cutting for you

be prepared to dose yourself with caffeine to blunt the hunger.

This post has been edited by axtray: Mar 28 2016, 05:07 PM

This I guess is the weekly average deficit method instead of daily right? I've been wanting to try this on my next cut.

0.8g per lb of LBM is rather on the low side no?
What I usually heard is 1g per lb of LBM or 0.75g per lb of BW...

Do you experience drop in muscle mass?




Oh yes..gotta need them black coffee by the bottles...

ditto. as long as at the end of the day you're still on a deficit, you'll still shed the weight.

varies for everyone also i guess. personally i love this method since it suits my lifestyle very well and it wasn't an issue for me to have a slightly higher than normal deficit during the 5 days.



Not really. 0.8 gram per pound of lean body mass was good enough. for me at least. recovery was pretty good as well. i don't feel that much different as to when i was consuming 200-230 grams per day during the initial cut.

on the possibility of muscle loss, after i joined commercial gym and started tracking the progress, muscle mass actually increased. lol noob gains on a cut.

i think For your case, as long as your training intensity remains as close as to when you were bulking, weight and volume wise, i don't think you'll have issues with muscle loss. if you're not comfortable with going too low with the protein, increase it, but if without supps, you might have to sacrifice the carbs to meet the caloric requirement.

Same man, social gathering is unavoidable for me and it usually happens during weekends.

Tumpang thread skejap, similar issue but on carb. My TDEE is 1765, carbs i need is 324g according to iifym, which is equivalent to 6.8 x 150g of brown rice, that is hell alot, I manage to eat 3 at max, and 1 serving of Quacker oat, which is about 10.1g or carbs. Any trick and tips I can fill the rest? I'm small eater

Carbs are everywhere...noodles n pastas, breads, cakes and pastries, kuih, crackers, potatoes......

Are you bulking?

This post has been edited by ah_suknat: Mar 29 2016, 10:43 PM

Ya bulking. I notice you don't have much carb on our diet, even I change the setting in IIFYM to cut, there is still alot of carbs

From IIFYM (settings: 32y/p, 19% bf, 0.8g protein per pound of body weight)
324.3 carbs
81 protein
36 fats

9am breakfast
- 1/2 pcs of lemon mixed with plain water
- oat + 1 scoop of whey (10g carb, 24g protein, I blend them)
- Fish oil
- multi vit (I stop taking it 1 year ago because it makes me feel heaty)

11am
- Nescafe 3in1 (16g carb, this one can take me up to 2 hours to finish, sometimes I mix abit Milo to it)

1.30pm lunch
- brown rice (47g carbs)
- chicken breast (around 30g protein)
- water boiled veges

3pm
- 1 orange (if I remember to)

5pm
- plain brown rice mixed with plain water (47g carbs) looks weird but im ok with this
- sometimes chocolate biscuit to fill the boredom of work

Workout

9pm Post workout
- 1 scoop whey (24g protein, this is not really necessary as my protein intake is filled, but I'm so exhausted after workout, need to energy to drive home, whey is my best bet in terms of price)

10pm Dinner
- brown rice / noodle / meehun (depends, should sum up with 30+ carbs)
- palm size meat (around 30g protein)
- veges

With my eating habit, I'm pretty much hitting protein needed and I don't count for fats, my problem is on carb intake, my lunch can last me for quite long and I don't feel like eating anything, I'm a office worker thus my energy output during the day is tiny. Generally I know I need to add more food, practically, I need to somehow increase my appetite to take more food

This post has been edited by helven: Mar 30 2016, 12:45 AM

You messed up your protein requirement big time...
You protein requirement is 0.8 per LBS of body weight...you said it yourself...but you measured base on BW in KG!

Your weight is 81kg, in LBS is times 2.2 which is 178.2lbs...so you will need 178*.8= 142g of protein instead of 81g lollllll

I have to literally consume 10 eggs and 400g of chicken breast aday to meet mine....and you dont even have a single egg...

--------------------------------

Thats one thing, another thing, if you are bulking, i dont suggest oats or brown rice because they are complex carb, high in fiber, and high in satiety which makes you feel full easily, thats why you dont feel like eating most of the time, those are more suitable for cutting. Instead, take plain white rice.

Another trick to eat more is to choose your favourite ways to eat, fried chicken in sambal, ikan masin(small portion) can really open up my appetite to eat more rice.

I take low carbs because high carbs makes me want to eat more food. I am carbs machine once i munch on them i cant stop lol.

This post has been edited by ah_suknat: Mar 30 2016, 01:45 AM

I envy people who actually works well with carbs. I find myself react better with lower carbs. I used to stuff myself with 350g of carb but my fat gain is insane. Now I've shifted my calories over to fat and protein, same amount of calories but the weight gains are more stable. Less bloats.

What are your protein requirements at the moment? I find it much easier to hit my protein intake with Whey Protein. Cant eat chicken breast and eggs at such a high volume everyday man. i get easily muak with chicken meat....

How I eat my meals now. Cutting at 1800kcal

Breakfast
2 scoops of Whey. Protein = 44grams
80grams of Oats. Protein = 10grams

Total Protein = 54grams

Lunch
1 cup of White Rice. Protein= 4grams
150g of stir fry chicken breast = 46grams
1 Fried Egg. Protein = 6grams

Total Protein = 56grams

Dinner
1 cup of White Rice. Protein= 4grams
150g of grilled chicken breast = 46grams
Stir Fry Vege

Total Protein = 50grams

About 160grams a day. Normally hovering around 130g to 160g depending on the chicken portion. the rest of my food choice pretty much remains the same.

I'm am actually sitting at 57.5kg instead of 81kg.

Here's my iifym

Ohw thats awkward, my bad, at 19% bodyfat I didnt expect you to be that....light...

lol..bulking is taking me forever

man you got impressive quads and probably glutes too. How much you squat and leg press?
why don't you lean bulk instead of dirty bulk?