Yup it’s MFP in dark mode, nutrition page
Thank you! That’s a good look.
Getting my protein up has been eye opening for me. I’ve been tracking the last week and even now I’m trying, it’s work to get up to 150 grams a day. I’m scared knowing my protein intake all summer and in the year’s past was probably half of that if not less daily.
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Based on Kyle’s guidelines I need 140-180 grams. It’s tough and I don’t think I’ve hit 180 since I started tracking. I definitely need a couple scoops of protein powder a day to get there. I’m snacking on turkey breast and an oatmilk/protein powder shake. I’ve been thinking that maybe I need to make an effort to eat a chicken breast or something at lunch.
I’m also calorie restricting so that may make it a little harder to reach the protein target.
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I’m not finding it as hard as I thought as there are “hidden” proteins in a lot of veg, rice, bread and dairy that add up through the day. But you do have to put some thought in - unlike me today.
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I’m super intermingled by this concept of focusing on protein. Carbs and fat come easily to me, so it makes a lot of sense.
But take your eye off the ball and it’s easy to fail.
Got to stay on top of the grocery shopping as well as the actual consuming.
It’s definitely easy to falter. Since I started prioritizing my protein intake, I started buying a pack of 3 chicken breasts (that are 200-250g weight each) and grill them up the day after shopping day, and keep them in the fridge to just carve off a chunk anytime I need to add some protein to a meal or if I need a snack (100g = 31 gram protein and almost no fat).
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I need to do this, but chicken (and all meat, really… to me) is so bland and blah. Anyone have some killer go-to marinades so I can pretend to like it?
I just use a chicken spice rub from a local butcher. Had it with cheese, brown bread, mayo and gherkin yesterday.
Variety is the spice of life though; normal variety of meals plus protein is the way I look at it. In a pinch, grab a tin of beans or add meat.
You can cut it into strips, like for tacos or fajitas, too if you want. And that gives you more surface area for seasoning to stick to (more flavor), and/or just use a teriyaki marinade.
I also get sirloin steak beef strips (cut this way by the butcher, intended for tacos or fajitas) at the grocery store. Add a few strips on the side with eggs.
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From a protein quality perspective, beans aren’t great, they’re a side-dish or an add-on for me. Meat and fish are much better. Some of my go to’s:
Every morning first thing, and first thing after every workout - a scoop of whey protein powder. that’s a quick 40-50g of protein extra every day and it’s fast, easy, and high quality quick absorbing.
Eggs are one of the best high quality protein sources. I’ll do a 3-egg veggie omelet pretty frequently. Add cheese if you need it, but watch the fat.
Brown rice topped with 3 fried eggs cooked in olive oil, plus a little hot sauce is an awesome carb and protein rich post-workout meal.
Lunch at work - pita bread, and a packet of salmon or tuna for 30-40 grams of protein, add an apple or two.
Another easy lunch - a sandwich with 4-5 slices of Turkey or ham on wheat bread. I don’t ever do mayo as it’s just fat, I’m a mustard guy. Top with lettuce, tomato, maybe a slice of cheese.
I love burrito bowls. Brown Rice, a chopped up chicken breast (or steak, or fish, or whatever leftover meat you have) black beans and corn (both from a can) top with a scoop of salsa and hot sauce. I’ll cook 2-3 cups of brown rice (dry) at a time so I have leftovers to microwave, and will buy family packs of chicken breasts for $2-$3 a pound.
Fajitas are great - lots of seasoning or marinade, sautéed peppers and onions with steak or chicken.
“Dessert” when I want it - a couple cups of frozen berries, skim milk, scoop of whey protein powder (light on the milk to make it thicker) and blend in a good blender like a Vitamix.
Pretty much every dinner has meat in it - Chicken, Turkey, Fish of some sort, steak, venison, elk, etc. Steak and higher fat stuff is less frequent and more of a treat.
Ordering out - We’ve got a Sushi Place locally that does great Poke Bowls. Loaded up with Rice, Beans, Salmon and Tuna…
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I’m not a fan of the chicken. Fish and eggs are my go to.
Chicken does not marinate very well. It’s best if you use spice rubs before grilling. A squeeze of lemon or lime helps with the bland taste. Cooking with lemon and capers and a bit of butter is good for flavor.
You can pound the raw pieces flat. Apply some spices, mustard, goat cheese. Roll them up. Wrap some bacon strips around them. Tie with twine. And grill or pan cook them.
If you like spicy. Cut into strips. Chop hot peppers and onions and pan cook.
Most times I make a chicken curry with sweet potatoes and coconut. Have that over brown rice or farrow.
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If you really want to get into it:
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I just made the best chicken breast I’ve ever made with some basic mexican spices (cumin, chili powder, raw garlic, a little chicken broth, and olive oil).
My new secret weapon is a meat tenderizer. Get one! The secret to moist chicken breast is the tenderizer and some marinade. The pounded on chicken breast will absorb the marinade.
Final step is stop cooking breast at 160F, maybe 155F. I put it in a glass lock to keep it warm and the temperature will still rise into the safe range in a few minutes and the chicken won’t be over cooked.
First ten days were 8/10
Monday
Tuesday
Sounds good, although it’s not the same. Blackened spice I love on any meat, specifically Paul Prudhomme blacken seasoning, if you can find it. Add a little squeeze of fresh lemon juice once done cooking 
I’m at around 86kg or 190 pounds, I’ve hit my protein target of 1g per pound of body weight 4 times this week. I’ve been using beef jerky and protein bars to help get there. The rest of my calories I focus on fiber and carbs around working out.
Do breakfast I usually have some oats or protein pancakes with a scoop of protein powder and peanut butter. Lunch I usually make some type of meat with lots veggies and a little carbs. Dinner is never consistent but it’s usually but not always the same as lunch.
For example today, I had Thai coconut curry with ground chicken, sweet potato, broccoli, cauliflower and a cup of cooked rice. That was lunch and dinner I had a half a NY strip steak with banana corn bread. Not the healthiest haha
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Cajun chicken spice blend to batch cook chicken breasts. Slice and save. Saute a boatload of onion and bell peppers with some garlic and a few hotter peppers(if thats your style) to effectively have ready to go fajitas. I’ll do this ahead of a busy week and know i’ll have macro friendly meals ready to toss into a tortilla or just eat over rice. Somehow the hydration of the veg actually helps the chicken stay tender when microwaving.
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How do you turn this into macro nutrient info?
Easy enough to use a random result from the MyFitnessPal database and accept the inaccuracy, but is their a better way?
Theres a weight and a kcal value.
Eyeball the serving or protein and count the veg as 10c + 10g fat for each ‘serving’ of dressing you feel ended up on there
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I hit the upper bounds of protein (180g) yesterday for the first time.
I’ve been listening to Dr. Ted Naiman on YT. He wrote a book called the PE diet. It’s similar to what Dr Kyle preaches though not geared towards athletes.
Dr. Kyle has me at 140 to 180 grams of protein.
Dr. Naiman says to take your ideal body weight like maybe your college weight when you were your most fit ever and use that for protein. That would be like 170-175 grams of protein for me. Naiman recommends 100 grams of carb as a base for everybody and then you can add to that if you are active. Not an athlete prescription but similar ideas. He also wants you to keep fat, especially saturated fat, in check.
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