Everywhere I look people say you should eat 1 gram of protein for every lb you weigh. Just curious is that something you strive for? Wondering what everyone who lifts weights here diet looks like.
Weight lifting Era, what's your diet look like?
- Thread starter fluffydelusions
- Start date
I've been lifting/dieting for long enough that I don't really think about it. I try to have some kind of meat for dinner, but I rarely even drink my protein shakes nowadays. I don't eat til I get home from work at 2-3 and I try to be in bed by 8:30-9, so it's tough to overeat.
This depends on your goals, though. I'm not really chasing size (although my arms have gotten a little bigger recently) and I don't have any real lifting goals at the moment, so I've mostly just been maintaining my current bodyfat for a while now. Obviously, the more intense your goals are, the more strict your diet needs to be.
This depends on your goals, though. I'm not really chasing size (although my arms have gotten a little bigger recently) and I don't have any real lifting goals at the moment, so I've mostly just been maintaining my current bodyfat for a while now. Obviously, the more intense your goals are, the more strict your diet needs to be.
Fucking abysmal and I'm in the gym 4 days a week. For a long time I figured I could be the lone example of out training a bad diet by getting my sets in, doing a lot of cardio and downing a protein shake. Occasionally when I want to drop weight I'll cut out sugar for a couple months.
Honestly, it kinda worked for a while but as age catches up, it isn't feasible.
Honestly, it kinda worked for a while but as age catches up, it isn't feasible.
OP
OP
Never seen the lean mass thing(not saying you are wrong, just what I've read). Everywhere I looked just goes by body weight. I'm just trying to figure out how much protein I should be eating per day and still be able to build muscle. I've been forcing myself to eat more than I normally have since restarting weight lifting. I went from 165lb -> 217lb over 1.5 years (5'11" is my height btw)
I've been working out a lot more lately but I'm vegetarian and don't eat eggs so worried I'm not getting enough protein.
I know I get enough for a normal person, but perhaps not if I want to build muscle.
I have protein shakes and eat quite a lot of beans, nuts, tofu etc but my macros still weigh heavily toward carbs even when I'm trying to eat as much protein as I can.
I know I get enough for a normal person, but perhaps not if I want to build muscle.
I have protein shakes and eat quite a lot of beans, nuts, tofu etc but my macros still weigh heavily toward carbs even when I'm trying to eat as much protein as I can.
Don't really track nutrient intake at all, I just eat lunch and dinner (I don't count calories but I try to be mindful of what I eat, so not a lot of fried/greasy/unhealthy foods), don't eat snacks, and drink water/black coffee. Works well enough for me, but if you actually calculated my macronutrients it's probably lacking in some areas.
You're not eating protein to build fat so you're only concentrating on your lean mass weight.
OP
OP
On average about .8 grams of protein per lb.
It's a moving target within a range of about .7-1.1. The lower end being used more with high body fat percentage and the higher end at lower body fat percentage.
In terms of foods, pretty much your typical lean meats, but I try to recreate foods I'd like to eat ordinarily but try to maximize protein content:
Cheeseburgers without bun using lean hamburger meat
Chicken quesadillas with rotisserie chicken, sharp cheddar, protein tortilla, with 0% greek yogurt as a sour cream sub
Red lentil pasta mac and cheese (laughing cow light cheese is a godsend in helping to keep calories low, but I do use sharp cheddar here as well)
Equate protein drinks (30g) have to be stocked up pretty much perpetually, which is expensive. I tend to get a lower number of indulgent protein snacks like Quest Chips and protein pop tarts.
Breyers carb conscious zero chocolate ice cream (100 kcal for decent amount).
Zero sugar pudding.
Copius amounts of caffeine in a variety of zero cal forms to reduce appetite.
I track my weight daily and average those numbers weekly. So only comparing week to week averages to determine weight loss/gain.
It's a moving target within a range of about .7-1.1. The lower end being used more with high body fat percentage and the higher end at lower body fat percentage.
In terms of foods, pretty much your typical lean meats, but I try to recreate foods I'd like to eat ordinarily but try to maximize protein content:
Cheeseburgers without bun using lean hamburger meat
Chicken quesadillas with rotisserie chicken, sharp cheddar, protein tortilla, with 0% greek yogurt as a sour cream sub
Red lentil pasta mac and cheese (laughing cow light cheese is a godsend in helping to keep calories low, but I do use sharp cheddar here as well)
Equate protein drinks (30g) have to be stocked up pretty much perpetually, which is expensive. I tend to get a lower number of indulgent protein snacks like Quest Chips and protein pop tarts.
Breyers carb conscious zero chocolate ice cream (100 kcal for decent amount).
Zero sugar pudding.
Copius amounts of caffeine in a variety of zero cal forms to reduce appetite.
I track my weight daily and average those numbers weekly. So only comparing week to week averages to determine weight loss/gain.
I eat a large non fat plain Greek yogurt or a large low fat for approximately 70ish grams of protein at only 550 or so calories. Really helps when you're looking to eat a ton of protein but keep the calories low. Outside of that I try to eat food like various jerky's, eggs (generally hard boiled), protein shakes/bars and the other usuals like chicken and fish. I also try to eat a decent amount of fruits and veggies to get my other major macronutrients.
I was looking into vegetarian sources of protein that were also afforable and peanuts (of peanut butter) and Tempeh are your friends here. Great amounts of protein and very afforable as well.
There is a lot of evidence that 0.7 grams of protein per pound of lean mass is sufficient. Going above that is only needed if you're on steroids or cutting. I'd love to see evidence that going above 0.7 is beneficial for natural muscle gain if anyone has it.
In addition to what others have mentioned I like to snack on protein powder + frozen fruit and hummus + peas to boost protein with snacks during the day. High protein cereals and unsweetened almond milk is another option.
In addition to what others have mentioned I like to snack on protein powder + frozen fruit and hummus + peas to boost protein with snacks during the day. High protein cereals and unsweetened almond milk is another option.
I eat a lot of chicken and lean turkey. I also need about 4 meals a day so its not hard to hit a good amount of protein in those 4 meals. Usually one of those is a fruit smoothie with protein powder.
I like carbs from things like rice because its really easy to adjust calorie intake based on serving amount. Normal day is like 100g to 125g 3 times a day. For super active days I will scale that up to like 200g.
I enjoy big plates of food, so roasted veggies are great to get a lot of volume, but the calories are pretty low. It also taste really good and is super easy to cook! Carrots, sweet potatoes, brussels sprouts, onions, parsnips, etc. Provides you with heaps of healthy micronutrients too. I've actually gotten to the point of really craving lots of veggies and fruit smoothies. Never knew I would be this person, but it taste great and keeps the gut feeling great.
I like carbs from things like rice because its really easy to adjust calorie intake based on serving amount. Normal day is like 100g to 125g 3 times a day. For super active days I will scale that up to like 200g.
I enjoy big plates of food, so roasted veggies are great to get a lot of volume, but the calories are pretty low. It also taste really good and is super easy to cook! Carrots, sweet potatoes, brussels sprouts, onions, parsnips, etc. Provides you with heaps of healthy micronutrients too. I've actually gotten to the point of really craving lots of veggies and fruit smoothies. Never knew I would be this person, but it taste great and keeps the gut feeling great.
I aim for .7g/lb which is about 120g for me. I have 50g from whey protein powder (just mixed with water) and something like this for my three meals:
Hot oatmeal with PB or overnight oats made with yogurt, always with hemp, flax and chia.
A sandwich with a lot of deli meat and cheese, or 4 eggs with toast or something. Sometimes a big salad with either meat or eggs.
A large portion of ground beef, chx breast or thigh with 1-2 vegetables and a carb like pasta, rice or noodles.
Common snacks would be cheese, hand fruit, nuts and Clif bars. I don't really drink anything other than water and black coffee. I'm also not that obsessive about any of this other than hitting my protein target.
Hot oatmeal with PB or overnight oats made with yogurt, always with hemp, flax and chia.
A sandwich with a lot of deli meat and cheese, or 4 eggs with toast or something. Sometimes a big salad with either meat or eggs.
A large portion of ground beef, chx breast or thigh with 1-2 vegetables and a carb like pasta, rice or noodles.
Common snacks would be cheese, hand fruit, nuts and Clif bars. I don't really drink anything other than water and black coffee. I'm also not that obsessive about any of this other than hitting my protein target.
The 1 gram for muscle thing is meant for body builders. Strength training needs protein but your goals are going to be different than a body builders.
I just eat a balanced diet focused on high protein, moderate healthy/complex carbs, low fat/sugar with the goal of getting my body fat as low as possible for the summer while maintaining my muscle mass
I also try to keep up with the 1g/lb (or 1.6g/kg) of protein and use supplements like protein powder. Not sure if those are a waste of money but they seem to be helping me build and keep lean mass as compared to before where I probably did not eat enough protein.
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I also eat a 700g or so tub of Greek yoghurt or 'high protein' yoghurt for about 400 cals and 60-70g of protein depending on the brand. Then I'll have some sort of meat and veggies for dinner, and that's it really. I'm cutting at the moment though so that will change in a couple of months.
It's 1GB of for pound of lean body mass.
So generally aim for 100+ per day.
I intermitent fast with my eating window being between 9-11. 2X scoops of 25GB whey protein, 2-3 boiled eggs, 2X serving of Rotisserie chicken and whatever carb source (So rice, spaghetti, noodles, etc.)
So generally aim for 100+ per day.
I intermitent fast with my eating window being between 9-11. 2X scoops of 25GB whey protein, 2-3 boiled eggs, 2X serving of Rotisserie chicken and whatever carb source (So rice, spaghetti, noodles, etc.)
I aim for 1.8g of protein per kg of body weight.
I eat four times a day, almost always having chicken or salmon for my protein. I rarely eat pork or beef.
I'm one of those people that can eat the same thing every day and not have problems, though I rotate smaller parts of the dish or use different sauces/spices to make things less mundane.
This is my normal diet (2000-2200 calories per day at 70kg bodyweight):
Breakfast (pre-workout)
Chicken breast and rice with veggies (usually carrot/broccoli)
Small bowl of oatmeal, peanut butter and fruit
Sports multivitamin
45g of protein
Lunch (post workout)
Chicken thigh steak with veggies
Small protein shake with creatine
45g of protein
Lunch 2
Chicken quinoa salad
Small protein shake
30g of protein
Dinner
Greek yogurt
Small protein shake
30g of protein
For my bulking diet I eat 300-500 calories more per day, which is basically an extra slice of whole weat bread with peanut butter on it each meal or something like that.
I eat four times a day, almost always having chicken or salmon for my protein. I rarely eat pork or beef.
I'm one of those people that can eat the same thing every day and not have problems, though I rotate smaller parts of the dish or use different sauces/spices to make things less mundane.
This is my normal diet (2000-2200 calories per day at 70kg bodyweight):
Breakfast (pre-workout)
Chicken breast and rice with veggies (usually carrot/broccoli)
Small bowl of oatmeal, peanut butter and fruit
Sports multivitamin
45g of protein
Lunch (post workout)
Chicken thigh steak with veggies
Small protein shake with creatine
45g of protein
Lunch 2
Chicken quinoa salad
Small protein shake
30g of protein
Dinner
Greek yogurt
Small protein shake
30g of protein
For my bulking diet I eat 300-500 calories more per day, which is basically an extra slice of whole weat bread with peanut butter on it each meal or something like that.
I eat whatever but in moderation. However, I try to stay away from red meats and instead eat mostly poultry or seafood. Breakfast is egg whites and oatmeal with cinnamon, blueberries, and bananas.
Caloriewise? Fine. Though some days I do undereat due to being busy.
Macrowise? YOWZA. I try to focus on high protein consumption, but I know my actual ratios are not dialed in. I try not to worry about it too much as it hasn't affected my energy or progress, but I may try to get it in line soon. It does help that I've done this all before so I can more easily eyeball everything. But if I want to see the progress I saw in my 20s, probably need to get it together.
Macrowise? YOWZA. I try to focus on high protein consumption, but I know my actual ratios are not dialed in. I try not to worry about it too much as it hasn't affected my energy or progress, but I may try to get it in line soon. It does help that I've done this all before so I can more easily eyeball everything. But if I want to see the progress I saw in my 20s, probably need to get it together.
225-300g protein. Not on purpose though, I just aim for at least 200g minimum.
Its quite a bit easier if you like greek yogurt. 1 greek yogurt + scoop protein powder is >45g protein for about 400-500 calories and the protein powder flavors the yogurt so its tastier. Usually for breakfast but sometimes for dessert because its so good and reminds me of cheesecake if I add sweetener. I drink a premier protein coffee in the morning for 30g protein, and I allow myself up to 2 of those Isopure protein drinks for 32g each.
Then I eat one big meal a day to hit my other macros + additional protein. Usually whatever I want for a 2500 cal day.
Its quite a bit easier if you like greek yogurt. 1 greek yogurt + scoop protein powder is >45g protein for about 400-500 calories and the protein powder flavors the yogurt so its tastier. Usually for breakfast but sometimes for dessert because its so good and reminds me of cheesecake if I add sweetener. I drink a premier protein coffee in the morning for 30g protein, and I allow myself up to 2 of those Isopure protein drinks for 32g each.
Then I eat one big meal a day to hit my other macros + additional protein. Usually whatever I want for a 2500 cal day.
OP
OP
That breakfast is crazy. Can't imagine waking up and cooking chicken breast with rice and vegetables lol
8am: 95% dark chocolate
10am: Protein yogurt with granola
12: Protein shake
2-6pm: A whole bunch of unregulated snacks ranging from granola bars to candy
7pm: Whatever my wife makes for dinner, usually it's moderately healthy like a grain bowl or curry
Somewhere in here there's room for improvement, just can't see where…
10am: Protein yogurt with granola
12: Protein shake
2-6pm: A whole bunch of unregulated snacks ranging from granola bars to candy
7pm: Whatever my wife makes for dinner, usually it's moderately healthy like a grain bowl or curry
Somewhere in here there's room for improvement, just can't see where…
Breakfast: egg whites with spinach and cheese. Two thin sliced seeded toast with avocado and honey. Side of blackberries .
Before lunch an apple with walnuts and raisins.
Lunch: Grilled chicken breast with some kind of carbs and veggies on the side.
Before workout: oats with cinnamon, two scoops of protein powder, banana and blueberries.
Dinner: steak once a week, salmon twice a week, eat out a couple times.
Before lunch an apple with walnuts and raisins.
Lunch: Grilled chicken breast with some kind of carbs and veggies on the side.
Before workout: oats with cinnamon, two scoops of protein powder, banana and blueberries.
Dinner: steak once a week, salmon twice a week, eat out a couple times.
That was my first thought too. I'm annoyed enough having to wait 90 seconds for my microwaveable oatmeal in the mornings. Chicken and rice in the morning? God damn.
My only goal is at least 100g/protein daily. I've also cut down on protein shakes and just buy one here & there after workout. I'm on a high carb diet as my body burns it all away as crazy and I want to gain weight to ~80kg.
On a good day where I have energy to do all the cooking:
Breakfast - either cooked/scrambled eggs/feta cheese/avocado or kefir with blueberries/strawberries/banana/walnuts/honey.
Lunch - depending on what I had for breakfast. Could be egg/avocado(if I skipped it for breakfast), Chicken wraps, spicy tuna spaghetti, chevré (goat cheese) salad or just kefir. Again, depends on my mood and energy of the day.
Dinner - Most likely chicken and rice/bulgur with veggies. Or either cod/salmon with mashed sweet potatoe/pasta or bulgur & veggies. Once a week, minced beef that I probably make a chili con carne out of. Or just a steak with mashed sweet potatoes or gnocchi. God i love gnocchi!
Rinse & repeat!
On a good day where I have energy to do all the cooking:
Breakfast - either cooked/scrambled eggs/feta cheese/avocado or kefir with blueberries/strawberries/banana/walnuts/honey.
Lunch - depending on what I had for breakfast. Could be egg/avocado(if I skipped it for breakfast), Chicken wraps, spicy tuna spaghetti, chevré (goat cheese) salad or just kefir. Again, depends on my mood and energy of the day.
Dinner - Most likely chicken and rice/bulgur with veggies. Or either cod/salmon with mashed sweet potatoe/pasta or bulgur & veggies. Once a week, minced beef that I probably make a chili con carne out of. Or just a steak with mashed sweet potatoes or gnocchi. God i love gnocchi!
Rinse & repeat!
Ultra basic, and I should probably put some more thought into it.
Breakfast - Protein 'smoothy' with oats, greek yoghurt, protein powder, peanut butter, banana, strawberry and some berries
Lunch - Porridge with some high protein soy milk
Dinner - Usually something ultra basic like rice, broccoli, eggs and some soy meat replacement
Desert - High protein dairy desert, or another protein smoothy with greek yoghurt, apple, banana, PB,and protein powder.
I really want off all the dairy, but dairy is so cheap and easy. And I should look into a better lunch, but I'm just very lazy atm and don't want to spend a ton. And I'm probably going back to HelloFresh for dinner. It'll probably be a bit worse for protein and for calories, but at least I'll be eating a bit more varied again.
Breakfast - Protein 'smoothy' with oats, greek yoghurt, protein powder, peanut butter, banana, strawberry and some berries
Lunch - Porridge with some high protein soy milk
Dinner - Usually something ultra basic like rice, broccoli, eggs and some soy meat replacement
Desert - High protein dairy desert, or another protein smoothy with greek yoghurt, apple, banana, PB,and protein powder.
I really want off all the dairy, but dairy is so cheap and easy. And I should look into a better lunch, but I'm just very lazy atm and don't want to spend a ton. And I'm probably going back to HelloFresh for dinner. It'll probably be a bit worse for protein and for calories, but at least I'll be eating a bit more varied again.
Yeah peanut butter is good, I put a spoonful in my shake every morning, quite high calorie though. I'm trying to lose fat and build muscle so i never know what's a good balance of protein to calories!
I don't know about where you are but tempeh is quite expensive here in the UK? The supermarkets have just started selling it recently which is good, before then I could only get it from specialist health food shops. Tofu is still much cheaper.
wtf arent yall supposed to be nerds eating hot pockets and cheetos
where are all these amazing health obsessed jacked up superheroes coming from
where are all these amazing health obsessed jacked up superheroes coming from
Intermittent fasting. Lunch is something like sandwich + nuts and fruit, snacks things like protein bars, hummus, tuna, eggs. Dinner is just a normal meal. Probably hitting about 100g protein per day at about 120kg body mass (I'm 6'6").
I'm mostly just maintaining though, so not concerned with bulking or building mass at the moment.
I'm mostly just maintaining though, so not concerned with bulking or building mass at the moment.
I honestly wasn't aware and assumed it's supposed to be based on the body weight. I guess I can reduce my protein intake a little bit then.
I'm just getting started at 47, so my advice isn't really good advice and I am aware.
I work out first thing. Well... I poop, then run 2 to 3 miles on the Peloton Tread and do work with free weights.
I have coffee with sugar after.
I don't eat anything until after 11:30 am. In my head, it makes sense to wake up and burn calories, then start refilling the meter after my fat cells have had time to react.
Lunch is either from-scratch leftovers from the night before or a turkey sandwich.
Dinner is anything. We eat a lot of chicken and we're trying to do 2 veggies instead of a veggie and a starch.
In general, I don't watch what I eat.
Last year was weight-loss, this year is muscle mass, but I'm really just looking for definition. I snapped a bicep tendon a few years ago opening a garage door, so I'm a bit risk-adverse with most of my workouts.
I work out first thing. Well... I poop, then run 2 to 3 miles on the Peloton Tread and do work with free weights.
I have coffee with sugar after.
I don't eat anything until after 11:30 am. In my head, it makes sense to wake up and burn calories, then start refilling the meter after my fat cells have had time to react.
Lunch is either from-scratch leftovers from the night before or a turkey sandwich.
Dinner is anything. We eat a lot of chicken and we're trying to do 2 veggies instead of a veggie and a starch.
In general, I don't watch what I eat.
Last year was weight-loss, this year is muscle mass, but I'm really just looking for definition. I snapped a bicep tendon a few years ago opening a garage door, so I'm a bit risk-adverse with most of my workouts.
I live in Bangkok so it's more like I wake up with it already delivered. Ordering food here is extremely cheap compared to the US.
It takes time getting used to eating it though.
I have been on a weightloss journey since January. Went no carb/keto/carnivore diet. Am down 43 lbs since late January. Lift a ton of weights (always have), and am rotating running a 5K every Tuesday/Thursday if manageable.
When I was bulking, I ate way more than 1g of protein per pound (I clean bulked). Like maybe 20g extra. I hear that going a bit above or below doesn't really make a difference but you want to stay in that area.
Fake edit:
Here's what I ate:
Breakfast
Oatmeal (230 calories, 10g)
2 protein bars (540 cal, 30g)
Packet of tuna (80 cal, 16g
Lunch
8oz grilled chicken breast (403 cal, 70 g)
220g baked potato (205 cal, 5.5g)
Protein bar (250 cal, 15g)
Dinner
250g jasmine rice (338 cal, 7g)
200g black beans (182 cal, 18g)
7oz ground beef (659 cal, 50g)
Protein shake
2 scoops Whey (280 cal, 40 g)
Half of a banana (50 cal, 0.6g)
1 tbsp peanut butter (190 cal, 4g)
5.7 oz milk (68 cal, 5g))
12g oatmeal (46 cal, 0.3g)
That's approximately 246 grams of protein and the most I ever weighed during my bulk was 215 lol.
(I might have fucked up the numbers but whatever, it's late lol)
Right now, I'm cutting and I'm eating significantly less calories. I don't have breakfast. For lunch, I have 9oz of chicken breast, I have 2 scoops of protein power after workout, and for dinner, I have 9oz ground turkey.
Fake edit:
Here's what I ate:
Breakfast
Oatmeal (230 calories, 10g)
2 protein bars (540 cal, 30g)
Packet of tuna (80 cal, 16g
Lunch
8oz grilled chicken breast (403 cal, 70 g)
220g baked potato (205 cal, 5.5g)
Protein bar (250 cal, 15g)
Dinner
250g jasmine rice (338 cal, 7g)
200g black beans (182 cal, 18g)
7oz ground beef (659 cal, 50g)
Protein shake
2 scoops Whey (280 cal, 40 g)
Half of a banana (50 cal, 0.6g)
1 tbsp peanut butter (190 cal, 4g)
5.7 oz milk (68 cal, 5g))
12g oatmeal (46 cal, 0.3g)
That's approximately 246 grams of protein and the most I ever weighed during my bulk was 215 lol.
(I might have fucked up the numbers but whatever, it's late lol)
Right now, I'm cutting and I'm eating significantly less calories. I don't have breakfast. For lunch, I have 9oz of chicken breast, I have 2 scoops of protein power after workout, and for dinner, I have 9oz ground turkey.
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It's this. 0.7 grams per pound of body weight according to a meta analysis of like 50 studies if I remember right. Lifters like to go over because we do everything too much in the protein department.
It's really not worth sweating it. A little more some days a little less some days is not going to make any massive difference.
If I'm in a really intense training block I'll go on the higher end but I gave up carefully counting every little thing a long time ago and noticed nothing and I've been lifting for like 25 years.
Your body isn't saying he's under .07 today eat muscle or he's at .09 today build muscle like crazy. Just try to be around there more often and people will be good.
Lol this!
I eat a lot of junk everyday, but I've still managed to get and maintain a lean physique. I am working on being healthier, though.
Stats:
28, Male, 5'5", 125 lbs, 105 lbs lean mass, 12% body fat.
I weigh and track my food, and I aim for more or less than 2800 calories and 120g of protein daily. I work out 5 times a week for 2 hours max. Take long walks 3 times a week. Deload once every 8 weeks. I eat out only once a week.
I don't follow the traditional breakfast/lunch/dinner meals; I pretty much eat all the time inbetween work sessions—trying to work on this because I wish I can just drink all my daily calories. Here's a glimpse of my food diary:
Morning:
1. Granola bar (x1) - 100 cal || 1g pro
2. Potato chips (28g) - 150 cal || 1g pro
3. Canola oil (14g) + eggs (x2) + egg whites (56g) - 120 cal + 140 cal + 30 cal || 12g pro + 6g pro
4. Protein pancakes (50g) + butter pecan syrup (28g) - 190 cal + 100 cal || 13g pro
Day:
5. Salad (100g) - 20 cal || 1g pro
6. Baked frozen hash brown (x1) - 140 cal || 2g pro
7. Baked frozen chicken tenders (130g) - 250 cal || 21g pro
8. Banana (x1) - 100 cal || 1g pro
9. Protein shake (32g) with milk (240ml) - 120 cal + 120 cal || 25g pro + 8g pro
Night:
10. White rice (12oz) + canola oil (14g) + grilled chicken (6oz) - 300 cal + 120 cal + 320 cal || 6g pro + 32g pro
11. Whole wheat bread (84g) + peanut butter (32g) - 220 cal + 190 cal || 9g pro + 7g pro
12. Ice cream (87g) - 220 cal || 3g pro
Total: ~2900 calories || ~150g protein
So, I actually struggle to eat a lot, so sometimes I won't make the 2800 calories. If I don't, I can eat more the next day. And unfortunately, I have myself eating junk food to help with that (although it helps psychologically). Moreover, as long as I don't surpass 3000 calories, I am good. If I do, I'll eat and drink less the next day (your weekly calories are supposed to matter more than daily calories).
