I am 66 kg and 168cm tall, male, office worker. Gym bros tell me that I should have 66*2.2=145.2g of protein daily to build muscle OR 1g of protein per pound of body mass which means 66 kg converted to pound is 145.5 pound which is also my protein daily intake in g. 145.2 and 145.5 do not look different from each other, to be honest.
So... gym bros also tell me that chicken breast is best. I do not have a weighing scale. So... my question is

how many chicken breast to eat per day to get my daily protein intake which is 145.2g-145.5g? Tq in advanced.

This post has been edited by BLKH3: Aug 10 2022, 08:24 AM

Go buy a weighing scale for RM30 and cook weight all your food and track your macros calories in myfitnesspal. Its must for bodybuilding else forget it.

145g protein per day shud be good. Pasta/oats also got lots of protein.

100g chicken breast without skin yields about 20-25g protein. You'll need to ingest more than half a kilo to even come close.

There are plenty of other sources of protein. Diversify your options or you'll crash out.

So 145/25= I should eat about 6 chicken breast per day???

This post has been edited by BLKH3: Aug 10 2022, 08:27 AM

Whey protein, eat more eggs, eat chicken breast should be much more enough for a normal gym lover.. no junk food, go work out at least 3 days weekly
U sure you can eat 6 chicken breast ? Gym journey is marathon not 100m sprint

noob also, should take high protein after workout day ... or

take high total protein daily?

Preferably don't want la. But if not, how to get enough protein wor?

More eggs and meat lo but too much chicken breast I really cannot eat it haha. If not enough then consume more scoop of whey protein daily

if you are new to this better start slowly otherwise you will crash very fast. unless you are working in kl and have a good salary, this kind of diet can get very expensive unless you cook 90-100% of the time.

Red meat got high protein. Tender pork soup tea, I ate alot

This post has been edited by SupermanLick: Oct 23 2022, 09:12 AM

I heard prawn is good protein source

If you are in it for the long term, can diversify your protein intake

Mon chicken thigh (more juicy and easier to eat imo)
Tue beef
Wed seafood
Thurs Chicken
Fri Other proteins like salmon

Every morning take 2 half boiled eggs

Protein shake imo once per day is good enough. Dont overwork your kidney since already taking good quality protein thru diet

All advice here is quite useless if OP doesn't measure all his food with weighing scale (and cook all himself) & track everything with MyFitnessPal.

I weekly go for prawn, chicken, beef and egg as source of protein ...

Just weekly, not daily? Aren't you supposed to stuff yourself with protein daily?

You need to take your lean muscle mass into consideration as well.

Just focus getting protein from main source such as whey, meat, milk & egg to at least 100g above. The rest of your food also have protein. That should suffice. No need headache.

He know how much protein to eat.
He malas to weigh all his food and track all calories/protein.

Just like how this entire country is lazy to weigh self cook all their food track calories to lose weight.

Stock up weekly

That is generally not the way to do it.
If anything, it is somewhat misleading.

You need to measure your daily intake.

So if you're starting off, don't try to run but take steps which you can integrate into your life. Suddenly upping your protein intake takes effort and you don't want to fall off that bike in the long run.
You have calculated a daily protein intake level, that is good. Protein from real food is better than supplements. But there is also the volume of real food we can take daily if we are not used to it, plus cost is a big consideration.

What would be good to do is to make increments into your lifestyle that you can keep going. So my recommendation is that while you can increase the protein intake per meal depending on the comfort of your stomach, you may just want to start off supplementing with a scoop of protein powder daily and see how that works for you. You don't have to alter your diet too much and you can measure the effects of increased protein intake and adjust as you go.

Don't go from zero to hundred. Small sustainable steps.

I stopped tracking calories after 3 months. It's not very productive, and that's not how calories work. Our bodies are not thermal generators and it doesn't run on heat.

Take the majority of your "calories" from fat, i.e >50%, cut all carbs if possible, and if you *must* have carbs, limit it to 20 grams a day. The rest of your macro can be protein. When you eat, you eat until you are full. Drink water only when you are thirsty, and avoid eating 3-4 hours prior to sleeping.

One thing about protein and the use is that in order for your body to form a certain protein molecule, it will need the entire set of amino acids. Think of it as spelling a word, if it's missing a letter, then the set of letters is useless, and will be converted to glucose (through gluconeogenesis). So take as many different types of protein as you can, but beef and eggs are typically the most complete and bioavailable sources.