Reaching a daily target of 150 grams of protein is easiest when distributed across four meals containing 35 to 40 grams each. Prioritize lean protein sources like chicken, fish, and egg whites when planning meals to keep calories in check. Protein shakes should be used as a convenient supplement to bridge nutritional gaps rather than replace whole food meals.
150g protein made simple1. Split it across four meals. Aim for 35 to 40 grams each without a food challenge.2. Anchor every meal. Pick the protein first then build the rest around it.3. Use lean sources often. Chicken, fish, lean beef yogurt and egg whites leave room.4. Shakes only fill gaps. Powder is convenient food not a requirement or superpower.See your protein target each day. GainFrame. Overview Muscles Plan. Add 3-4 sets of cable lateral raises twice a week. Keeping constant tension on the side delt will widen your frame further, making your waist look even leaner by comparison. Estimated daily targets. Adjust intake based on your physique goals. Cut 2,722 -500. Maintain 3,222 ±0. Bulk 3,722 +500. 3,222 kcal. Base RMIT: ~2,078. Protein 211g. Carbs 393g. Fat 89g. Based on your body composition and fitness goal. Adjust to your needs. Your priority. Your midsection is responding well to the recomp; the vertical lines of your rectus addominis are becoming more distinct. To accelerate this, focus on weighted cable crunches to increase the actual thickness of the abdominal muscles, making them visible even at your current 17% body fat.
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