HELP :(

leooftheyear

So ive been on a 20% calorie reduction since I started using the TDEE method earlier this year.... I have also recently started Stronglifts 5X5 so I know I need more protein.... I changed the percent goal to 35% and my plan is to over the next month slowly go down to a 15% reduction, so id be adding 30 calories a week.... the issue is I know im not getting in enough protein and im under my calories as it is without eating CRAP... are there any ways to bump up my protein without having to drink a protein shake every day, id be ok woth drinking one on some days like the days o do Stronglifts....my diary is open... and accurate for the most part (except I didnt add in the popsicles or pieces of candy from this week)

DrJenO

I would add more lean meats - chicken, ground turkey, even 96% lean ground beef, etc.

In the morning, consider doing one whole egg and the rest egg whites. You can buy a carton of egg whites at the store.

Beans are a good source of protein.

I went back through my diary to get a good example. On Tuesday, I had 132 g of protein. In the morning I had turkey sausage w/ egg whites, hash browns, small bit of cheese. One of my snacks had like 3oz of chicken. Lunch was turkey meatballs w/ sauce and brown rice. Dinner was a homemade taco w/ taco meat made from 96% beef, guac, cheese, black beans.

dmenchac

If you move from 20% to a 15% reduction how are you only adding 30 calories a week? You should be adding much much more.

Hypothetical: Your TDEE is 1800 so you're eating 1440 a day. Now you move to 15% so you're eating 1530 a day. That gives you 90 extra calories per day or 630 extra per week.

Oops, read that you were deceasing your TDEE deficit, not your protein.

On the protein, I would eat tuna and chicken

leooftheyear

If you move from 20% to a 15% reduction how are you only adding 30 calories a week? You should be adding much much more.

Hypothetical: Your TDEE is 1800 so you're eating 1440 a day. Now you move to 15% so you're eating 1530 a day. That gives you 90 extra calories per day or 630 extra per week.

Oops, read that you were deceasing your TDEE deficit, not your protein.

On the protein, I would eat tuna and chicken

Id be adding 30 calories/day for the next 4 weeks to move from 1861 to 1981 so I dont have to add an extra 840 calories in one week, given I can barely eat 1861 without eating junk

leooftheyear

So ive been on a 20% calorie reduction since I started using the TDEE method earlier this year.... I have also recently started Stronglifts 5X5 so I know I need more protein.... I changed the percent goal to 35% and my plan is to over the next month slowly go down to a 15% reduction, so id be adding 30 calories a week.... the issue is I know im not getting in enough protein and im under my calories as it is without eating CRAP... are there any ways to bump up my protein without having to drink a protein shake every day, id be ok woth drinking one on some days like the days o do Stronglifts....my diary is open... and accurate for the most part (except I didnt add in the popsicles or pieces of candy from this week)

I did the math wrong... I meant 30 calories/day so id be bumping it up by 200 calories per week instead of trying tp add the full 800 all at once