Fitting 200+ grams of Protein into a 2,500 calorie diet

[@nicholasbailey8450]

Alan congratulations for eating actual human food and knowing how to cook. Really sets you apart from a lot of fitness people choking down freakish "food".

[@GuitarsAndSynths]

real whole food is good food :-)

[@Dogboon-]

Freakish food?

[@smbrumbaugh]

I love the tone of this video. It seemed more realistic for me personally. I mean, I respect the "I'll eat a shoe if it gets me shredded" dedication some people have. I had a friend who one time said "you just need to shift to thinking of food as fuel and not a pleasure thing". But, I'm not that person and I want to enjoy my meals. What can I say, I like food. I just also want to have decent nutrition. So, having the how to get the extra protein (which I struggle a bit with) and not necessarily eat or eliminate a bunch of things you don't want to is nice to see. It feels less like you need to change your entire lifestyle and mentality, and more like just selecting a few tradeoffs.

[@waliddilaw1824]

One of the few fitness youtubers that i still watch :) best of luck my friend

[@Trysomieflexntjes]

My brother walid, what others do you also watch?

[@waliddilaw1824]

@@Trysomieflexntjes mainly alpha destiny and sometimes few others (natural hypertrophy and basement bodybuilding)

[@Trysomieflexntjes]

@@waliddilaw1824 based

[@Trysomieflexntjes]

@@waliddilaw1824 also watch Iron Wolf and K boges. They are into calisthenics but for bodybuilding they also have good tips anf info.

[@Yupppi]

You eat so much veggies in your meals. Very cool. It always gets me how you can add veggies for basically no extra, you can almost skip counting them at all despite your plate being crowded with them.

[@92Pyromaniac]

I think people obsess a bit too much over this 1g per lb thing. It's based on a law of diminishing returns, where 200g for a 200lb person is the point at which the benefits of adding any more protein become statistically insignificant. But getting say, 150g would not give only 75% of the benefits vs 200g. It would be more like 90-95%. If you're competing at a high level those last few percentage points are crucial. But for the average gym bro or someone more interested in overall health it probably isn't all that big of a deal. Personally I'd never trade out oats for that ultra-processed soy protien cereal, for example.

[@apneal]

Studies done by researchers by Alan Aragon don't really agree with you though. The 1g/1lb bodyweight thing isn't what the studies show though, the point is actually 1g/1lb LEAN bodyweight. So if you are 200lb at 20% bodyfat, the studies show the intake should be 160g total. Going to 140g though would NOT be 95% of the benefit, according to the research and studies, as you indicated. There is diminishing returns but until 1g/1lb lean weight, its not that severely diminished.

[@ElMuelio]

@@apneal I thought it was actually 0.8g per lean lb?

[@apneal]

@@ElMuelio I believe that one put it at 0.8g per overall lb, though there are several studies and the one I'm citing is on the high end of what they found the limit of diminishing returns being

[@ElMuelio]

@@apneal well I'm 240lb, probably around 190-200 lean mass and get around 150g, seems enough for me to recover day to day!

[@apneal]

@@ElMuelio Should be plenty for sure, but that extra 40 seems to confer some additional anabolic benefits when picking between 40g protein or 40g carbs

[@elg0rdo351]

You sparked my love for barbell lifts 5 years ago from which the overhead press has been my favourite exercise right from the start. I still love your tutorials and I whish you would do way more cooking videos with that nice music in the background. You're the best, Alan. Thank you for all the free education. If I ever make it to the US, your gym is on my sightseeing list. :) Much

[@dgcoffee]

The same here. He is my favourite youtuber.

[@roverrange3674]

Diese Kommentarspalte ist Eigentum der Bundesrepublik Deutschland. Ü

[@steffenpetersen2103]

Ye i too love his cooking videos with 80 porn music in the background,💪 No joke.

[@elg0rdo351]

@@steffenpetersen2103 :D

[@simonchilli2088]

@@roverrange3674 Well said old chap.

[@DerekRabanal]

Alan! Just wanted to say you’re a legend. I’ve been subbed to you forever but have never commented before. Very thankful for content creators like you in our community!

[@willwoodvine143]

The hummus tip is a good one, and one I've been using myself for a while. You can get a pretty convincing "creamy" sauce in a meal by mixing tinned tomatoes, garlic, onion and hummus when cooking.

[@TonyMontananana]

Id like to share my personal approach. 5 Eggs for Breakfast - 30 grams of protein 500 grams/1.1 lbs of chicken breast - 110 grams of protein 100 grams of fish for dinner - 20 grams of protein This makes 160 grams of protein from high quality sources. Add in a few grams of protein from rice, bread etc and you got your protein. Cheap and simple.

[@TJ-bs6qz]

I'd rather listen to greg doucette sell snakeoil than eat 500 grams of chicken breast

[@TonyMontananana]

@@TJ-bs6qz It works, it is a bit boring but I make up for it by eating relatively much "trash" like Pizza etc. So I got a clean foundation that gives me my important macros, but I also have enough taste to not turn insane. 70% clean, 30% not clean.

[@szarystudent]

@@TJ-bs6qz just divide it into 2 meals, its not that much after being cooked, considering how much water is in chicken breast. If i remember correctly, one time after cooking i got 700g of cooked CB from 1kg raw CB ( i tend to overcook my meat a little bit, so may be a factor)

[@Goriaas]

how about 6eggs+ 600g of any meat/cheese? No reason to have it this boring for no reason Chicken breast get's boring and cuts like pork chops or most lamb and beef cuts are very similar in protein too. There is no reason to eat the same meat everyday. If the meat is a bit fattier than chickenbreast just eat a bit less carbs on that day, more vegetables less rice/bread as a side. Done.

[@sheadoherty7434]

@@TJ-bs6qz learn to cook and it won't be such a slog

[@deadlifter-]

perfectly doable. today im having 2450cals and getting 245 grams of protein, a few days ago it was 2550 cals and 230 grams of protein. it's not very difficult people just gotta accept that the most of your meals will probably be some variation of meat and vegetables if you're trying to maximize protein intake on cutting cals while still trying to get enough fats in and not being ravenously hungry

[@retromachine9733]

Perfect timing, like...how? I was literally trying to fit in more protein which is also getting rid of junk food and fast food in general just because I don't see enough protein in them. I guess thats a good thing.

[@bannedtwice7767]

Haven't touched fast food in over 10 years. It's F'ing poison.

[@Drootb]

@xxtine McDonald’s McDouble has trans fat in there tho

[@sambutler9927]

@@Drootb ...... literally all meat has trans fat it in, buddy

[@jordanlewis4308]

@@sambutler9927 uhhhh trans fats are synthetic, homeboy. I think you might be thinking of saturated fats, which are actually arguably healthy in proportional amounts Stay dumb ❤️

[@sambutler9927]

@@jordanlewis4308 you could have at least spent about 45 seconds using Google to correct yourself before poisoning the internet with falsehood en.wikipedia.org/wiki/Trans_fat#Presence_in_food "A type of trans fat occurs naturally in the milk and body fat of ruminants (such as cattle and sheep) at a level of 2-5% of total fat.[45] Natural trans fats, which include conjugated linoleic acid (CLA) and vaccenic acid, originate in the rumen of these animals. CLA has two double bonds, one in the cis configuration and one in trans, which makes it simultaneously a cis- and a trans-fatty acid.[46]" this is the type of trans fat found in a McDonald's hamburger. it is the same amount of trans fat you can expect to find in a homemade hamburger using ground beef with similar fat content. McDonald's hamburgers do not contain any synthetic trans fats. I really want to emphasize how stupid it is to state that "trans fats are synthetic." This could have been corrected by a ~60 second Google search. If you do not respond to this comment by apologizing for your ignorance, you are a coward.

[@nicholas4146]

As ever, the best information presented in the best way. One of only two fitness presenters I’ve got any inclination to listen to 👍

[@ataraxical6694]

This is perfect. Exactly my calories and protein goal

[@mrsprinkles1641]

Exactly. Same here honestly.

[@Cecat1993]

1. Protein shake to start the day (with coffee all the way up until noon - not a big fan of breakfast) - 25grams 2. Chicken (200grams cooked) and rice (100 grams uncooked) + veg - 50 grams 3. Dinner (potato/rice/pasta with meat and veg, different everyday) - usually around 50 grams 4. Greek yoghurt + 2% milk - 30 grams That's 155 grams of protein without breaking a sweat. Most days I end up with 170-180 grams. On days we eat takeout or fast food, the lower end (150). I went from 128lbs to 172lbs eating this way, still gaining muscle as I go. Doesn't have to be complicated.

[@Night_Hawk_475]

Just going to note - for people like myself who're early into their fitness journey and aren't so lean. The 1 gram per pound of weight can end up being artificially high, because fat tissue will be a higher pecentage of body weight - but doesn't need protein like muscle does. The measurement I heard which makes sense is 1 gram per centimeter of height. (and I normally use freedom units too, but it works out pretty well this way). As a rather tall guy myself, this put me around 180-190g protein goal. Way lower than my bodyweight would've put me at. (ideally as you build more muscle and lose more fat, switching to the body weight version will make more sense)

[@heavenbliss86]

Omg, freedom units, really? Such a pathetic name...mwahhahaha

[@Night_Hawk_475]

@@heavenbliss86 its just an old meme, lol. Metric is definitely the better system.

[@heavenbliss86]

@@Night_Hawk_475 ah, ok. I'm non native speaker. Didn't heard about it before

[@marmaladecream2233]

On the other hand, as a novice you have a lot more muscle mass to gain and your body isn't as efficient at muscle protein synthesis, so you need more protein than a more advanced lifter. That said, bigger guys probably don't need much more than 200g, maybe 225g. And that can decrease after a few years of hard training.

[@Alexor715]

Well in my case using this formula give some 50g more than the LBM one...

[@ataraxical6694]

One of the easiest and cheapest meals I can think of is some rice, 3 packs of spicy tuna and a little sesame oil on top. Depending on how much rice and oil its roughly 500 calories with about 48g protein

[@deecee7042]

Canned tuna? And would canned chicken taste okay?

[@Roflmao30000]

EVERYBODY SAYS KALI MUSCLE MAN WHATS YOUR SECRET?? WHATS YOUR CYCLE?? BISH THE ONLY CYCLE YOU NEED TO BE WORRYING ABOUT IS YOUR MENSTRUAL CYCLE.

[@josephcorry6443]

@@bluejar5614 Don't knock it till you've tried it, canned tuna over rice with some siracha and soy sauce is delicious

[@ellyvatedaf]

@@bluejar5614 Fresh tuna is nice but I get canned because its easy and less clean up

[@slee2695]

Mercury is the issue

[@grahamkoptie9963]

Making sauce/dressing out of plain Greek yogurt is also a high IQ move

[@Klickor]

It's amazing when you have found a recipe for a good sauce and can just slab however much you want on your food. All the while being the food product of the day with the highest protein to calorie ratio.

[@bribradt3450]

No joke I use it like sour cream in mexican food

[@dilbophagginz]

@@bribradt3450 this guy gets it

[@briand5047]

I agree about leaner fish having a place. It is easy to bake flounder with a light sauce that reheats well to get 40-50 grams of protein and very little fat and combine with a veggie. Quick and super easy.

[@buuddha77]

I agree with the whole milk for kids. I would give my son whole milk whenever he wanted, I figured if he wanted it he was hungry and wanted the calories. My son is going on 5 and is the size of most 8 year olds. Incredibly smart and learns very quickly. Genetics, yes, but he has always gone to bed full of calories and slept 10+ hours every night because he never wakes up because he is hungry. I feel most babies have a hard time sleeping because they are hungry.

[@incorectulpolitic]

why would any ethical/moral/logical/rational/unselfish person force innocent beings(against their will) into this heavenly dimension of: suffering, taxes, aches, pains, bills, rent, debt, slavery, debt slavery, terror, terrorism, terrorists and DEATH. We are still waiting for that ONE moral, logical, ethical, unselfish reason to commit this vile/evil act. Just ONE.

[@kb8102]

I prefer the skimmed milk just for the easier digestion though, fat-free tastes like sad to me so it's a no.

[@damoldcrow]

Love oatmeal, but uncooked. I mix uncooked old fashioned oats with fruit, sliced almonds, protein powder and 2% milk, and I'm in business, no cooking required. I've been doing this long enough (20+ years) that I prefer uncooked to cooked oats, especially in hot weather.

[@jermasbiggestfan7796]

Overnight oats! Also, Fage Greek yogurt goes well with the cold oats. Add cinnamon for flavor, AND nutmeg!

[@Daltonator87]

Alan these videos are so perfectly timed. My wife just gave birth to our first child and I’m trying to keep my nutrition decent so when I can get back to my normal heavier workouts I’m able to maintain hopefully. Still going to do what exercises I can at home in the meantime. Keep ‘em coming!

[@bilyan5003]

I remember watching since 2016, so glad to see the success

[@AJ5925]

Perfect timing I was needing this video

[@markpagel1183]

Loving these Dad of young children videos Alan. Being at the same stage of life as you I appreciate all your tips about squeezing in training sessions as well as your simple and healthy high protein meal ideas. Thanks and keep it up!

[@Dejesusluis87]

I totally agree with this! I have a 2yo and a 2 months old that doesn’t sleep at night and takes sporadic naps during the day!! It is kicking my butt! No gym since he was born in April!

[@e.e.8589]

We are in this together bros! Bodyweight workouts, kettlebells and sandbags are the best for me at home, when the kids are in bed.

[@Dejesusluis87]

@@e.e.8589 i feel you! I have a barbell and some bowflex DB. The problem is that I had an amazing body before kids, now I just eat inconsistently and most days I am running around with zero sleep! I want my body back so badly but I have to prioritize my family. I can’t spend 2 hours at the gym like I used to!

[@strength4all185]

Give Seitan a serious look as a high yield protein source. Most the time is pre cooked so very quick to add into a wrap or thinly slice into your eggs or as a stir fry

[@amazonx42]

Great video! Get you a non stick egg pan unless you really like butter in your eggs. I weigh the same but my Powerlifting coach/ nutritionist set my protein at 182 in a very small deficit and sometimes it is hard to hit.

[@jtaylor7572]

What brand of non-stick pan do people recommend though? There have been so many revelations about forever chemicals and compounds, how do we decide what is a healthy and safe non-stick material?

[@cycman98]

Love when you make videos about food hacks and stuff. Keep up the great work!

[@lemmiwinks48]

I love the food/nutrition videos!

[@nathanieltaylor2268]

Been a while Alan. I’ve been looking for something like this.

[@mgonzalez8880]

Dear Alan please open up a catering/food restaurant business in Sacramento and I'd love to try these meals you look like an amazing macro friendly chef

[@JoeBlow-mw5oo]

Greek yogurt or skyr work amazing in place of Mayo as well and add protein. Put some dill and garlic in it and it’s really good

[@raoul9016]

What I do is: mix 100g of protein powder with water, that will be about 75g of pure protein and 380 cal for breakfast. Then I fast until 11 - 12 o’clock and usually eat my ham and eggs, I eat 9 eggs, in the cafeteria that’s about 530 calories and about 35 g of protein. During fasting I drink coffee and a lot of water. At about 4 pm eat a preworkout meal that consist of curd(yogurt) oats and a sweetener like jam. I also eat berries and vegetables and ham. Ricecakes are good too. Then go work out for and hour, come back home and eat what’s left for my calorie intake like a peanut jelly sandwich or Greek yogurt. That’s about 180 - 200 g of protein and my cutting goals is about 2000cal. I avoid junk food, unsaturated like vegetable oil or canola oil for health reasons.

[@trentacosta7328]

You're not fasting when you drink that protein first thing in the morning bro.

[@Timothy_Himothy1]

This is perfection every other video some guy is eating steak, ground beef, chicken and fish all in one single day and the edamame is a sleeper 💯

[@robmeister3928]

Thanks for this video, it’ll help a lot as I have the same amount of calories but sometimes find myself struggling to get 190-200lbs. Cheers Alan!

[@mrhawk403]

Awesome video. Nice and clean, your videos have always entertained while giving information.

[@fm89386]

Great content as always my friend!

[@ltriant]

I go through a ton of hummus. I make a batch of it each week. Both of my kids (18 month, and 3 years old) love it too.

[@mkaterr]

I am doing recomp with 2500 and I eat about 190-210 grams of protein per day without even drinking protein shake, but I recognize is not easy for someone who doesnt like meat very much or that has diggestive problems with it. My main problem are the fats, I guess, because I am around 70-90 grams per day while I should be eating around 50. I just love eggs with butter man, I swear I could easily eat 8 per day.

[@Ouopa.]

Eggs do not raise your bad cholesterol,eat away

[@charleshill1906]

cut out all of the plants from your diet for 30 days and you'll see those digestive problems go away. All those plant defense chemicals, preservatives, herbicides, and other chemicals being passed through your intestines build up over time and cause any number of issues. Just eat meat. Eggs and butter is super good for you. Not even joking. All that cholesterol fueling your workouts, muscle growth, and hormone production.

[@bigkurz]

This is my exact calorie and protein field right now. Great video

[@JdSpoof]

I’m around 205lbs and aim for between 160-180g protein myself. .8g per lb bodyweight is sufficient for most people.

[@caleb_wesman]

Josh, my take is this: while .8g is sufficient, 1g is better. All of the literature says this is just about optimal for muscle gain (and muscle retention while cutting). I get close to 1g/lb through whole foods while on a deficit, and then I supplement with a protein shake right after the workout. I put a lot of effort into working out, so I don't want to sell myself short. All that said, I also try not to stress too much about it. It isn't a major deal if I fall short, but if I plan it out ahead of time to meet or exceed 1g/lb, then missing by a bit doesn't mean a whole lot in the grand scheme. Just my thoughts

[@szarystudent]

@@caleb_wesman Used to be 277lbs 7 months ago, now down to 229 and still cutting. I eat approx. 150g of protein daily, and I haven't noticed any decrease in strength (after achieving newbie gains, i tend to either get slightly better numbers in 1RM or the same) so idk maybe im just on the point of cut where calories are still mostly taken from body fat instead of muscle tissue

[@caleb_wesman]

@@szarystudent first off, congrats on the weight loss! I'm down about 25 (from 275 to 250), but I've always lifted. I definitely agree that when you are fat, it's easier to lose fat rather than muscle on a cut. At some point though, it gets harder to retain muscle.

[@RAMtrails]

Alan you gotta cook fish skin down first! and you cook it most of the way skin side down, should make it a bit more moist.

[@greenxtian]

Thanks for this. It's really useful

[@stuntmonkey00]

I'm really impressed with this meal plan. Veg, fibre and micronutrients are pretty decent. And the wide variety of food and protein soruces will hopefully mean that it's kinder on the toilet; I feel like a lot of moar-protein diets are woeful when it comes to gut health.

[@grimtrigg3r]

What exactly is "gut health"?

[@stuntmonkey00]

@@grimtrigg3r Your large intestines have a natural balance of beneficial bacteria. You know how people go on about probiotics? The "good" but bacteria also feed on the fiber in your diet, and produce beneficial compounds. If you have a high protein/low fiber diet, these tends to favour the less beneficial bacteria which produce more inflammatory metabolities.

[@greenblood3708]

You need to account for protein availability from plant sources when you calculate your daily intake - typical rule 1 g animal source = 1.7 g plant source. Plant source have much lower leucine content which is important factor for appropriate utilization of your protein intake. You can eat 1000 g but if it contains inadequate amount of leucine - most of it will be used as energy source not building material.

[@tanngrisnr5076]

I really like this approach to dieting as opposed to just eating food like it's fuel.

[@mariafountain9661]

Hey Alan . I have a tip for bumping up protein in your oats . Make it with protein powder. I do this all the time . Whisk the oats with water and the protein (I like having chocolate flavor ) and just cook it like normal. Makes for a filling high protein breakfast 👍

[@luckythirteengaming6605]

Add the powder in after cooking the oats. Heating protein powder can denature it and break down the protein bonds making it useless

[@jomboto]

Great advice Alan!

[@FillTaylor]

Cool, man. I've been on a weightloss journey for about 8 t0 10 months and I noticed I really got dialed in and am having the most success once I started tracking macros and weighing my food. I too seem to benefit from bumping my protein up to 200 grams daily. Cheers

[@bonoshii]

Would pay for a cookbook or longer video on your to go recipes, very time efficient and tasty

[@Bearded360]

Nailed it!

[@Commander_Dante]

This is incredibly relevant to me right now. Managed to fit 175 grams of protein in a 1500 diet, but it all comes from meat and a scoop of protein. Still testing it out, so I'll be finding out if it's sustainable or not.

[@matiomo]

Love this video thanks for some quick meal ideas

[@smoekee]

This video is gold

[@frankchen4229]

TVP is cheap and u can get it at any indian supermarket (soya wadi) 100g is ~300kcal for 50g protein

[@howardsmith5474]

I try to keep all my meals at the 9-10 g of protein per 100 calories mark. I usually eat 2100 per day and get right at 200 g protein. I don’t use any supplements. It’s not very hard to get there. Dunno about how much my body uses and don’t really care, it’s not hurting anything if I take in a little too much. 5’11 205lbs.

[@mehaul]

Super useful vid. I'm always amazed at my thinking - when eating ready meals etc. That 2500 calories is not a lot, even though it's the RDI in a lot of countries for males. I'm ALWAYS hungrier than those foods will saitiate (sp? Whatever the derivative word of satisfy is). and I think I'm more active, so should eat more than most. 1. I'm NOWHERE near as active as you. Not on the same planet. 2. Your vid demonstrates simple unprocessed food is a lot more substantial without that same concentration of calories 3. I still think my appetite over a day will want more food, but I could definitely be happy with this 4. No wonder westerners as fat as we are when we're conditioned to eat as much as we do of the types of food that support our mindless eating, no movement lifestyle.

[@brotendo]

Fat free Greek yogurt is basically a godsend when cutting. High volume food and high protein. Very low carbs, no fat.

[@kozmo7]

Love you buddy thank you for all the tips

[@snakeace0]

Great shit! Id like to add a few things: -Bioavailabillity is a thing. This means that only around 70-80% of the plant based protein is gonna be absorbed realistically. Which is still fine for this diet and your goals because of my next point. - The formula of 1g of proteins per cm in Height seems to be more precise than 1g per pound of bodyweight. This makes more sense for the majority of folks out there, since only genetical outliers in within the literature were even close to be able to effectively need over 200g of protein per day. - I got the sense that you made it a positive that salmon doesnt have much saturated fats, which would imply that you have a negative view on saturated fats. I think the literature on that subject is finally strong enough to say with confidence that saturated fats are not only healthy, but also easily digestible and a great source of fuel, especially for those that have to avoid carbs for various reasons. Still a great video Alan, i think your nutritional videos are underrated and deserve more spotlight for how a reallistic diet can actually look like for most people!

[@urgamecshk]

The bodyweight lb refers to lean mass, not total mass.

[@snakeace0]

@@urgamecshk Theoretically it should but, Alan said it himself that he weighs 200 pounds, hence he aims for 200g of protein. I mean he did get the advice from his gym bros , and it is one of the oldest gym bro recommendations.

[@urgamecshk]

@@snakeace0 yes, and Alan is also lean. In the 80-90's MOST people were lean or at least at the right weight, just a higher body fat than desired. Not today.... Have you seen the obesity stats? It's gross and sad

[@DOKTORPUSZ]

@@snakeace0 The logic of 1g per cm in height would only really apply to sedentary people with average/below average muscle mass. I don't believe the majority of Alan's viewers are sedentary people. For that reason it makes much more sense to use a bodyweight-dependent scale to estimate protein requirements. A 175cm male who doesn't lift and weighs 70kg would need far less protein than a 175cm male who lifts and weighs 110kg for example. The main downside of using bodyweight as a guide is that it gets ridiculous if you're a higher bodyfat percentage. That's why lean body mass is probably the best choice overall (or just total bodyweight if you're already lean, i.e.

[@snakeace0]

@@DOKTORPUSZ Thats just simply not true. People have the misconception that higher protein intake only makes sense for people with a higher FFMI. Higher protein intake not only helps to build "muscle" but also preserves muscle. So "fat" people trying to loose bodyfat on a cut , or even recomping, need just as much protein as a 250 pound bodybuilder would to preserve or even build muscle during a caloric deficit. Both might have the same genetic total absorption rates, and both have large amounts of tissue that isnt skeletal muscle which also need the amino acids to rebuild and maintain. Just a portion of daily protein intake is actually used for skeletal muscle protein synthesis. So Protein needs for a "fat" 6 foot 250 pound dude is just about the same as someone who is ripped at 250 pounds. It has different effects on both, the fat one can maintain or build muscle that way during a cut, the ripped one can maintain the muscle at lower bodyfat percentages and build some small amount of muscle during a slight bulk. How much of the 200g of protein is used to build new muscle and how much of it is used to maintain existing muscle mass, thats the question. For Alan, the higher amount of proteins, will help him maintain muscle during a slight caloric deficit or even gain veeeeeeeeeery little muscle while consuming maintanance calories. In a caloric surplus, he could get away with eating around 130-150g of protein, since that would most likely cover 90-95% of his MPS. All the extra 50g of protein would result in minimal positive effects, and that really is only important for elite lifters or bodybuilders, or to be safe in case youre a genetic outlier, which one might never know. In a deficit though, he needs more, to compensate for the fact that the body catabolizes its own muscle tissue to maintain healthy amino acid levels.

[@karenaf5440]

Wow. That wrap looks so good! I’m going to try using hummus instead of mayo

[@Patrick-qi3vc]

the protein numbers in the cereal seem kinda high, i am pretty sure, that the serving has the protein from in the milk already added. in the US labeling techniques like these are legal and especially cereal companies love to use those.

[@szarystudent]

Labeling is so rigged tbh. Theres this thing called NutriScore or some sh1t, and I saw that Nestle cocoa-chocolate-put-to-milk kind off thingy got a grade B, meanwhile the regular cornflakes were rated C. How can a cornflake be less healthy than thing that had like, 70g carbs, 60g sugar added in 100g? Btw, i checked it and you're right, the dickheads at Nestle of course are giving nutritional values WITH milk added, and in ml... how is this even legal there lol

[@loosegoose2466]

Great video. Thanks

[@jonathanrhodes8525]

Lots to take away from this, but nothing else as important as learning Alan really enjoys saying "Edamame"

[@jtaylor7572]

Alan, new viewer here. Love that you’re using edamame and beans for protein!

[@ReadySetBeast]

And by Greek yoghurt, we mean Icelandic cheese! 😅 Big fan dude, great stuff!

[@steffenpetersen2103]

Make a great yogurt Bowl as a night time snack to bump Up protein. Yogurt, maybe protein powder, honey and fruit

[@ayrebhalsabe7404]

I eat 2500 and get around 180-220 but i use 2-4 whey scoops getting me 40-80grams with a scoop being 90 calories for 20g.

[@jkc7134]

The fist full of Brussel sprouts dropped on the plate ha! I prep my meals the same! 😋

[@Michael_McMillan]

Great video

[@davidcalloway1981]

Great video 👍🏽

[@kurtfranklin2680]

Cool video. I’m cutting fat too, for fat loss. But I’m not worried about protein. Have you tried Hellman’s/best foods olive oil Mayo? It’s really good and half the fat. I love it. I don’t mind egg whites. Ground turkey is great stuff. As is chicken or turkey sausage. Don’t forget lean ham and cottage cheese.

[@ahappyendingpodcast2494]

Now I'm hungry

[@Qui_Gon_Ben]

You had me at food.

[@silverpunk2427]

For muscle gains, as long as you're getting in 0.8g per lb of body weight you're good. But there's no harm in consuming more (1g per lb)

[@Schrumbl]

Hi Alan, On Training days: 100g oats for breakfast, 100g Rice (dry) for lunch. Non Training days: 50g oats for breakfast, 50g Rice (dry) for lunch. Rest Protein/fat still the same - works for me. Hold my bw and still have enough power for my workouts 👍🏻👊🏻

[@Marcus_PG]

simple, nutritious and tasty meals - the way to go

[@cesarbobadilla5678]

Great video. How often do you eat out?

[@logank444]

Since tracking macros I've found I love fat, fat is flavor and I hate giving it up

[@stephenmalcik7388]

Best part of the video is a sleepy Polka in the background

[@beeps7]

Those lower calorie wraps are made with flaxseed sometimes. Flax can lower testosterone. Check the ingredients and avoid flax when you can. Also i heard the body can only process up to about 45 grams of protein from one meal. 70, 80 grams in one meal, alot of it might be lost. Might want to look into it.

[@thetruemorg]

In the middle of the video I got kind of bored because I've watched so many videos about this kind of meal prep stuff it just started to feel all the... But by the very end I understood exactly the point you were getting to about how some easy tweaks along the way can be the real nuance. Sooner or later everyone has to get a better understanding of these kind of things and the nutritional spaces extremely dense with a lot of dumb information or stuff that just wouldn't be useful for your situation. What I really liked was you didn't really change the meal that you had from last week but the numbers were drastic by the end of the day.

[@Atifxx]

Alan you know what you could do to make it really easy and affordable to get lots of protons in your diet? Buy a deep freezer. Find a nice local farmer. Buy a half or whole cow. Wayyyyy cheaper if you buy meat in bulk like that :)

[@comically_large_chungus]

good diet advice

[@TheTwitchybird]

Woahh are you cutting or what? You're 6'4 right? No way 2500 is even maintenance? I'm 6'5 230 pounds at about 16-18% body fat and i'm eating like 3500-4000 calories a day and i'm just barely maintaining. Like, i'm struggling to gain weight, any tips for that?

[@justinz2084]

Hey, what brand cereal was that? Great video btw

[@AB-fh9zh]

Thanks for including the (non-bro) science there at the end. Also love hummus as a spread.

[@TheColdViking]

If you look at the logg on your smartphone, there you will se how many miles you walk a day. If you take the last thirty days, and get the average of that you will se how many miles you are walking/moving. Then you just add two miles on that, and ..."Boom;"..., your back to baseline on calorie balance again :)

[@mrrizz0]

Do a video on upper back tweeks from ohp. No one has those, it’s always all about lower back

[@deanbell2337]

You are the person I need to teach me fitness

[@lukeclaydon6670]

Great vid

[@RaceCarDoughnuts]

Do you utilize any kind of calorie tracking app for things like this? Or do you do it all kind of intuitively and this video you had things written down on pen and paper?

[@Bishop45acp]

I always wondered why people talk about Greek yoghurt like it is holy food, when it is more fatty then regular yoghurt, has thus more calories, and less protein, but now I realise you must be talking about ISLANDIC yoghurt (siggis), which is fat free yoghurt and really is great stuff (albeit a bit dry) :)

[@AB0BA_69]

Hey Alan, tangental question: now that your weight and diet have largely stabilized, do you still feel hungry throughout the day? Or has your feeling of hunger aligned with your regular meal times? I need to take my own weight loss journey, but I realized that one thing holding me back is the irrational fear that I'll always feel hungry and that I'll always have to mentally struggle against this feeling.

[@ciarfah]

I'm not Alan, but I've tried loads of different diets, fasts and eating schedules, and once you get used to a particular schedule your hunger will adjust to fit it

[@AB0BA_69]

@@ciarfah Thnank you for the response, man. That's reassuring. I know I'm worrying premtively, but I definitely have that "what if I eat all that and I'm still hungry? Better get some more..." thinking that I really need to work on. Alan touched on that in earlier videos too.

[@tobiasloudil576]

Thank you, Alan. You did a great job. But where is the fun in this kind of life? Especially in the long run. I just add some extra thuna and some sardines and never forget to Drink one extra beer For every can. Did this for the last 40 years and only have some 20 Kilo of extra fat, but life is so much less complicated. Like my mother Always did. Add in any diet, but always in Addition to your regular food.

[@kane6529]

Lots of protein shakes egg whites and chicken breast will getter done! That’s the thing that’s good about being 160 is I only need 160 ( not really even that I think .75 is fine) but as you said I follow my fellow bros!

[@themeetlocker]

Sick..was just doing heading to do the gym kitchen shopping

[@e.e.8589]

Your son is already 3 years old? Man, time is running. I do the same thing with hummus on bread. Gonna try some quinoa and edamame with my next meals. Thanks

[@ThatGuyAlon]

This is literally what I’m trying to do. Need 200 grams on 2600 calories

[@squadforlife4654]

Quick tip: Add some cottage cheese to your eggs for extra protein. It is tasteless.

[@bishopm4401]

Funny enough, I logged my last protein shake and came out to 2,400 calories and 195 grams of protein. Most of my meal was either junk food or protein shakes so this video will be super handy to get it done the right way