Mar 30 2016, 11:22 AM
QUOTE(ah_suknat @ Mar 28 2016, 04:09 PM)
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?[attachmentid=6254978]
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.... 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?[attachmentid=6254978]
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.
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