Hi & How to get more protein!

MJRRocking
MJRRocking Posts: 2 Member
in Health and Weight Loss
Hello! I am looking to get some support. I am about 21% body fat, goal of 15-17%. I am trying to increase my protein intake and it’s hard! Aside from powders is there any easy to make protein foods you have have found that can help? Having to cook off a fresh chicken breast for lunch daily is too much as I have kids etc to manage!
Thanks!!!

Replies

  • springlering62
    springlering62 Posts: 8,918 Member
    edited January 7
    Are you female? Sorry, you’ve got no profile pic so Boomer assumption there, since you “take care of kids”.

    That’s a hella low body fat percentage to shoot for. Like down in competitive bodybuilder range. Even competitors can’t/ don’t want to maintain that level all the time.

    Why?

    Your body, your business, but that’s a punishing plan.
  • neanderthin
    neanderthin Posts: 10,356 Member
    Can of tuna.
  • tomcustombuilder
    tomcustombuilder Posts: 2,285 Member
    edited January 8
    What is your height and weight and how much protein are you shooting for. With those BF stats I’m guessing that you’re male.
  • AnnPT77
    AnnPT77 Posts: 35,013 Member
    MFP profile says female.

    Above comments are correct, OP, but perhaps you know that: You're striving for an athletic range, maybe not quite contest low for female bodybuilders, but close. Our bodies tend to fight getting that low, and it isn't necessarily health promoting.

    Obviously, your choice, though. But yeah, it's going to be hard . . . hard to reach, very hard to keep full time. Personally, I wouldn't even consider it, but I'm not you. :)

    For identifying protein sources you might not have considered, you might get something useful from this thread:

    https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

    Also, could you batch cook your chicken on the weekend, refrigerate or freeze then microwave or otherwise reheat, to simplify? That's assuming you actually like eating the chicken.
  • lisakatz2
    lisakatz2 Posts: 637 Member
    edited January 8
    From personal experience, I can tell you that going below 19% bodyfat and staying there long term was impossible. Just to stay at 19% I was eating a VERY strict diet of chicken, tuna, egg white omelets, steamed vegetables, salads, and a limited amount of carbs like yam and brown rice. AND working a 3 on, 1 off split which amounts to 5-6 days a week. I dropped my calories to 1300 to get to 17% and did cardio for an hour, seven days a week. I tried to push my BF lower, but I crashed and burned. I remember running out of class (I was in college at the time) to go on a carb binge, I felt so weak, shaky, and light-headed. I felt relieved afterwards, I could think clearly, and I had energy. I went for less strict eating habits and dialed back my exercise. I think my BF ended up at something like 22-23%

    I think I stayed at 17% for about a month.

    My take home point: 21% is a good, healthy BF, if you want to get to 15-17% it's doable but takes a lot of effort and is difficult to maintain.

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