We need approx 1g of protein per 1lb of weight that we carry. So, in my case, I need approx 165 grams of protein a day to maintain weight and continue to build muscle.
Ideally, you need to take in about 30-40grams of protein at breakfast time (or whenever you wake up if you’re not a morning person). That’s about 2 eggs and 3 slices of bacon or 2 eggs and 250grams of cottage cheese (blurgh). This will kickstart your metabolism and get your body used to taking in food. This is harder than it looks as this morning I had 2 slices of bacon, 30grams of halloumi, 1 egg and some mushrooms & vine tomatoes which only gave me 23 grams of protein (and 6 grams of carbs)
My usual protein shakes give me 32grams of protein per serving which is a very efficient way to take in protein.
A 110 gram grilled skinless chicken breast will give you 26grams of protein. 180 grams of prawns will give you 20grams of protein.
So if we look at my diet for today,
Breakfast = 23g protein
Lunch (chicken salad) = 26 protein
Dinner = 20g protein
= 69g protein.
Plus 2 shakes = 64g protein
Total = 133g protein
which still isn’t entirely enough for me to continue to build muscl but will have to do as I can’t fit in any more!
Additionally, with eating all that protein, my need for carbs is dropping quite dramatically, I’m just not hungry to eat all that and bread, rice and potatoes. It’s a good way to limit your calories because protein is filling and satisfying and as it takes a while to digest, it keeps you fuller for longer.