How do you get 180g of protein a day?

I think you read it wrong or misinterpreted. .6 - .8 is plenty per lb.

One way to easily up your protein is to add Greek yogurt to your protein shakes.

I blend ice, yogurt and protein powder, OMG delicious milkshake packed w protein.

Depending if I'm looking to add carbs or fat, I'll also add berries, a banana, either real PB or powdered PB.

A choc, PB banana shake...heavenly!

Protein shakes have been very effective in satisfying my sweet tooth. I vary amounts of ingredients depending on cals/macros.

A before bed small shake of just yogurt and protein powder is my dessert.

Your protein shake is pretty weak, most whey protein shakes contain 25-30g per scoop.
That will add 5-20g per day.
The liquid egg whites are key, great way to get easy protein on low Cals.
You’re not really saying what your goals are, g per lb goal can change depending..

jseams1234 wrote: »

RAFLowCarb wrote: »

Think you’ve answered your own question there... the Lean Body Mass thing. It took me a while too and I found a special set of scales at my gym that worked out my LBM from my age, weight and it used an electrical signal from handles you hold. I gather they have them in some chemists/pharmacies too. It’s also guessed at my BMR. It’s sounds like you’re doing a LCHF type diet too .... have a look at some of the videos on YouTube with Dr Ted Neiman - he has a really good protein hypothesis that makes lots of sense.

Those types of BIA scales can be off by as much as 8%. Mine bathroom scale says I'm 15% when I have squiggly veins in my shoulders and a six pack. The hand held device says I'm 15% when I'm quite fluffy and probably closer to that 20%... I'd rather go by the mirror or if I ever really care about that number I'd spring for a DEXA scan or a dunk.

Y'know, I 100% agree with you about the accuracy of the devices, in general. Just facts.

At the same time, given the general squishiness of protein goals, even when research-based (https://examine.com/nutrition/how-much-protein-do-you-need/), and usually stated as a range, I'm not that excited if I estimate a protein goal and the basis is off by 8%.

If that deeply worries me, I can take the calculated protein goal, and bump it up a little. A little extra protein, on top of a roughly reasonable protein goal, isn't likely to hurt a healthy person; it's just slightly expensive calories. A little less than ideal probably isn't a recipe for malnutrition, either, if the starting point is non-crazy. Even for a somewhat larger person, we're probably talking about a variation of 15-20g, if they're targeting one of the higher protein ranges. JMO.

I wouldn't say the same thing about all other possible uses of BF%, though.

psychod787 wrote: »

Actually has been a study on the effects of high protein diets on traines lifters where most of surplus comes from protein. Gained lean mass... lost fat mass. Antonio Campbell USF.

Got a link for that?

My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.

tonyfastz06 wrote: »

My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.

So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?

tonyfastz06 wrote: »

quiksylver296 wrote: »

tonyfastz06 wrote: »

My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.

So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?

Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.

That's what you just said.

"An over-consumption of lean protein is virtually impossible to convert into storage fats."

Which is completely incorrect. #science

tonyfastz06 wrote: »

quiksylver296 wrote: »

tonyfastz06 wrote: »

quiksylver296 wrote: »

tonyfastz06 wrote: »

My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.

So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?

Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.

That's what you just said.

"An over-consumption of lean protein is virtually impossible to convert into storage fats."

Which is completely incorrect. #science

If you need me to clarify so as to ensure you don't embark on a 15,000 cal/day consumption of chicken breast science experiment because of my comment I'll further clarify it for you...

if you're targeting say... 2400 calories and eat exactly that... and then say have ANOTHER 1,000, even 1,500 calories of PURE LEAN grilled, no salt no sauce chicken breast, then i'm very confident you won't gain a measurable amount of fat.

I've eaten like that myself at times for extended periods and can concur with THAT science.

If you would like to interpret all the above as a challenge to eat 10x that much to prove my statement incorrect. Enjoy the journey, i wish you well.

A person cannot eat 1000 to 1500 calories over their maintenance every day and not gain some fat. You're giving bad information. And I don't believe your n=1, at all. You may have gained muscle, but it wasn't 100% muscle. That's not how any of this works.

quiksylver296 wrote: »

tonyfastz06 wrote: »

quiksylver296 wrote: »

tonyfastz06 wrote: »

quiksylver296 wrote: »

tonyfastz06 wrote: »

My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.

So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?

Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.

That's what you just said.

"An over-consumption of lean protein is virtually impossible to convert into storage fats."

Which is completely incorrect. #science

If you need me to clarify so as to ensure you don't embark on a 15,000 cal/day consumption of chicken breast science experiment because of my comment I'll further clarify it for you...

if you're targeting say... 2400 calories and eat exactly that... and then say have ANOTHER 1,000, even 1,500 calories of PURE LEAN grilled, no salt no sauce chicken breast, then i'm very confident you won't gain a measurable amount of fat.

I've eaten like that myself at times for extended periods and can concur with THAT science.

If you would like to interpret all the above as a challenge to eat 10x that much to prove my statement incorrect. Enjoy the journey, i wish you well.

A person cannot eat 1000 to 1500 calories over their maintenance every day and not gain some fat. You're giving bad information. And I don't believe your n=1, at all. You may have gained muscle, but it wasn't 100% muscle. That's not how any of this works.

dont' believe me then LMAO Obviously i woke up and decided to spread mis-truths and lies today in an effort to fatten up the world.

And.. i said measurable amount... meaning, couldn't noticeable SEE it.

Peace

tonyfastz06 wrote: »

quiksylver296 wrote: »

tonyfastz06 wrote: »

quiksylver296 wrote: »

tonyfastz06 wrote: »

My latest research, i do so much of it i can't recall from where exactly, indicated that an over consumption of calories of purely lean protein is virtually impossible to convert into storage fats... this would support @psychod787 's statement above as well.

So, as long as I eat chicken breast only, I cannot gain weight? No matter how many calories I eat total?

Sure... good look with that experiment and let me know how it goes. Aim for 10,000 cal and provide feedback.

That's what you just said.

"An over-consumption of lean protein is virtually impossible to convert into storage fats."

Which is completely incorrect. #science

If you need me to clarify so as to ensure you don't embark on a 15,000 cal/day consumption of chicken breast science experiment because of my comment I'll further clarify it for you...

if you're targeting say... 2400 calories and eat exactly that... and then say have ANOTHER 1,000, even 1,500 calories of PURE LEAN grilled, no salt no sauce chicken breast, then i'm very confident you won't gain a measurable amount of fat.

I've eaten like that myself at times for extended periods and can concur with THAT science.

If you would like to interpret all the above as a challenge to eat 10x that much to prove my statement incorrect. Enjoy the journey, i wish you well.

How would your body know that the extra 1000 cals of protein are the extra calories in your diet? Do you have to eat them all at the end of your eating day, after you've eaten your other macros? Is there some kind of cut off point to know when it's safe to eat the extra protein? And if your body doesn't turn the protein calories into fat, is it all either being converted into muscle and/or passing right through you and out?