How the fuck do i get 140 grams of protein? How many bowls of lentil soup do i need to eat...

muh kidneys

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4 SCOOPS CMON. TIME TO LEAVE HUMANITY BEHIND

I eat
-12 eggs
-1 15.75 oz can of fish
-16 oz of meat (typically chicken or pork, but beef if I want to splurge) with 4 oz of broccoli and 4 oz of onions
-1/4 cup of steel-cut oats (dry volume) with 1 tsp of cinnamon

Works for me.

check the protein content of cheese

You eat that every day?

Breakfast -40 g
Bread - 10-13 grams of prot per 100, 200g bread
Cheese - 20 g per 100, 100g cheese

Dinner- 300g chicken x 30g per 100

Pretty much, yeah.
I'm in the gym about four hours a day plus some light cardio (2 to 8 miles, depending on the day) and I'm a big manlet (6', 217 lbs, 17% bf). My TDEE is ~3700, give or take, depending on how far I run that day (shorter runs on leg days, longer runs otherwise).
The posted diet is ~3000 kcal, depending on which meat I eat, and 300g of protein. I make up the last bit with whatever junk food I feel like eating that day.

Y'all should eat more fish. With only a couple of exceptions, mercury is not a real concern.
"Mercury poisoning" occurs because mercury binds to selenium in the body. Selenium is a catalyst for some shit in your brain. Mercury poisoning is selenium deficiency. In MOST fish, selenium occurs in greater concentrations that mercury, and will not trigger mercury poisoning. I get a shit load of selenium (eggs), and I've never experienced any sign of mercury toxicity, despite eat a pound of fish every day (usually salmon or mackerel).
Also, as a result, my omega 6:3 ratio is between 4:1 and 1.5:1, depending on if I eat chicken/pork/beef, which is bretty good.

jesus christ go to a doctor and check your blood

I hope that's not your diet

I do, user. Healthy as a horse.
I've eaten this way my whole life. Vegetables are a meme. Eats some dark green stuff for Vitamin C and K (broccoli is my preference, but spinach, kale, etc are also good) and ignore the rest; it's really inefficient by volume to get nutrition from veggies.
I eat onions just because I like onions.

IF IT FITS YOUR MACROS
IT
FITS
YOUR
MACROS

>but 8 scoops of whey would deplete my whey bottles super fast, which would get extremely expensive! they cost 30 euros each

buy it in bulk. I was ignorant and didn't know it came in bigger bags. 30 euros could last you a month

Easy sources that don't cause gas:

>Greek yogurt (or equivalents like Skyr)
>sardines (eat a can a day, nice snack, water ones with no flavor are low in salt)
>lean chicken breast
>egg whites (great for scrambles with cheese and kale/spinach)
>salmon (eat once a week at least)

>mfw i went cheap on whey protein and bought the cheapest fucking jar i could find.
>At least it has bcca's and 23gr of protein per 30gram of whey
But it dissolves so nasty.. :( next month i'm buying gold standard. Will i taste a significant difference? I hope so..

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Try mixing in stages. Often, I'd have difficulty getting powders to dissolve when I filled the shaker bottle up all the way in one go.
Now I fill it up half way, add the powder, shake it good and hard, and the fill it up the rest of the way and shake it again. Dissolves way better.

Give sauce you fucker !

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I'll give this is a try! thanks.

so how do i buy enough in bulk of whey?

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Lol can't help if you're a europoor foodlet.

Here's my 120g protein BREAKFAST

3 eggs
60g oats+ 2 SCOOPS
Natto
1 core power elite 42g

If you're too much of a poorfag to add meat, fish or whey to reach your goals you're not going to make it. 1g/lb BODY WEIGHT trained, with emerging evidence suggesting 1.5g/lb bodyweight for enhanced body composition

>too much of a poorfag to add meat, fish or whey
I do not understand this. Where do people live that vegetables are cheaper than meat, by calorie?
1100 kcal of meat (~1 lb of not-fish) is $2 (pork loin, chicken thigh).
1100 kcal of vegetables (~3 lbs of dense roots, like potatoes, or up to ~7 lbs of high-water vegetables, like leafy greens) is way more expensive to actually live on.

Talking geography will totally derail the thread, but meat should typically be more expensive to produce unless done at a massive scale. A lot of veggies are super inefficient in terms of calorie/$, but shit like potatoes are really cheap if you buy in bulk. I can get a 20lbs bag of potatoes for around 6$, whereas chicken titty is the same price for a couple pounds.

On a side-note, has anyone tried pea protein? I am trying to get more sources of different proteins, and pea protein is extremely cheap in comparison to whey while taking longer to fully digest. I get that its an incomplete protein whereas whey is complete, but that doesnt seem like enough. Does it just taste like shit?

>On a side-note, has anyone tried pea protein?
I am an ex-vegan (was vegetarian for 3 years and vegan for 1 year).
I tried a variety of plant protein powders, and the best for a complete amino profile was pea protein mixed with rice protein. Rice protein is particularly "grainy" in texture, but pea protein softens it a bit.
I found all vegetable protein powder to be grainy, though, compared to whey.
As for taste, yeah. Tastes like shit. Chug it down or blend it into a smoothie.

>Tastes like shit. Chug it down or blend it into a smoothie.
Aight, that's pretty much what I do with whey anyways. I'll try the rice/pea mix and see how that goes - have you done much cooking/baking with it? I use a lot of protein powder in granola bars and muffins and shit, so if its all the same it sounds like it would be great way to avoid wasting the good stuff on it.
Out of curiosity, what was the final straw with the vegan thing? Seems like a long amount of time to live with a major dietary restriction like that.

>the final straw with the vegan thing
I wasn't married to it ideologically. I let a girl talk me into it (long term relationship, not like a "lmao I'll stop eating meat so I can fuck this THOT"). She could cook really well (she'd been a vegan her whole life), so I knew from the beginning how to cook all kinds of tasty food without animal products.
We were together five years. After we broke up, I got back into bodybuilding and the amount of effort required to balance a vegan diet wasn't worth the effort, since I had no ideological investment in it.

I never cooked or baked with it, but you'd probably want to throw more sugar in than you do with whey.

Turkey? Low fat dairy? Lean beef and pork?
Lentis are not a good source desu fampai

>he still has both kidneys
>he thinks he is going to make it
>laughingwhores.jpg

Need a Girl - Chapter 32
That Teacher's Unpopular
Artist: Bak Hyeong Jun
Author: Rue Byung-Min

I hate it when a nigga doesn't give the sauce

That's 56grams of chicken = 15g protein.
Two scoops are what? 50g protein?
You eat literally nothing

he said 20oz not 2oz of chicken which is 566g

>5 eggs + cottage cheese serving 50g
>90g left from literally anything
>chicken
>whey
>cheese
>canned fish is usually 24g or more, mackeral can be 80g+ per can
Read labels.

Canned fish is a massive noob trap it's way too expensive for the calories

>about 40 grams of protein i imagine
Fucking well read the label, measure and count your nutrients, you brainlet.

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