1/17/24 - Day 10 - Hitting a Daily Protein Goal - Daily Scoring

Daily Scoring/Posting - Level Up Accountability Sheet - Google Sheets

I'd like to get a better handle on where everyone is on a daily to make sure everyone gets the BEST results possible from these 8 weeks. Please post your macros daily to this spreadsheet. If you'd like to keep that private, just type an x and screenshot your results to me directly.

This lets me know you are giving it your best shot, and that you want to be successful....This is my work and I'd like nothing more than to see all of you be en route to feeling, looking, performing like you never have in your life. If you're open to that, I'm in to give you the best feedback possible.

HITTING A PROTEIN GOAL

This seems to be the most common feedback I'm getting so far. The reason we emphasize this so much is:

Protein is the #1 macronutrient for muscle, repair, recovery
Protein has the highest Thermic Effect (you increase your metabolism naturally by having more protein and it takes the longest to digest)
Protein keeps you fuller than any other macronutrient. If you go over on pure protein, you are also very unlikely to gain weight.
Protein improves bone density. Because you'll develop stronger muscles from consuming higher amounts of protein, you'll also develop better bone density.
Protein is anti-aging. Because protein is responsible for repairing tissue, eating higher quantities of protein will keep your skin looking younger as well.

If you have never eaten a high protein diet, shoot for the 0.8g/pound of bodyweight. If you have been training consistently, but haven't focused on protein, shoot for 1 to 1.2 grams/pound of bodyweight.

These are lean protein options. Again, there is nothing wrong with having fattier options, they will increase your overall amount of calories. If you prefer fattier meats, try to choose grass-fed, cage free, wild caught options as the fat has more health benefits from those sources.

Easy Ways to Boost Protein

Egg Whites (I buy liquid egg whites and add to my morning scramble, you can use these in protein pancakes, and or stir fry style to your lunch and dinners)
More lean meat. I know this sounds simple, but instead of 3 oz of chicken breast, have 5 or 6. Chicken Breast, 95% or leaner ground meat, shrimp, cod, tilapia are all good options.
Greek Yogurt. I use Oikos brand. They have a 20g carton and 15g single serving cartons that are great.
Protein Powder. There are so many great tasting protein powders. I add to my morning oats, pancakes, muffins, and nighttime Creami. You can also add to regular yogurt to easily increase your number.
Bars. I don't like to do more than one of these a day because they aren't overly satiating, for me anyway, but you can have a protein bar with a veggie or fruit side and bump your number up as well.

Have my favorite powders and bars here: https://www.amazon.com/shop/ywfbryce/list/8IZ4VZ3PK2FE?ref_=cm_sw_r_cp_ud_aipsflist_aipsfywfbryce_EGADFS6JBGBVGX8WARBS

This is a sample of what my typical day looks like: (Roughly half of this puts you around the 1700 mark and 155g of protein) I don't really change my food if I'm cutting or bulking, it's just a sliding scale of the quantity of each.

Meal 1

2 Whole Eggs

300g of Egg Whites

2 Slices of Applegate Turkey Bacon

1 Link of Gilberts Chicken Sausage

200g of Air Fried Potato

50g of Avocado

1 Honecrisp Apple

Calories = 821

Protein = 72g

Fat = 25g

Carbs = 76g

Meal 2

125g of Oats

2 scoops of Ghost Nutter Butter Protein Powder

20g of Peanut Butter

20g of Dark Chocolate

60g of Blueberries

Calories = 1022

Protein = 73g

Fat = 30g

Carbs = 125g

Snack

Quest Bar

20g Carton of Oikos Yogurt

200g of Carrots

Calories = 402

Protein = 42g

Fat = 10g

Carbs = 31g

Meal 3

200g of 96/4 Ground Beef

140g of Jasmine Rice

4 tbsp of Salsa

200g of Lettuce

Calories = 655

Protein = 52g

Fat = 13g

Carbs = 82g

Dessert (Ninja Creami Recipe)

2 cups of Fairlife Skim Milk

1.5 scoops of Ghost Protein Powder

10g of Chocolate Chips

20g of Peanut Butter

20g of Cocoa Crisps

Calories = 637

Protein = 73g

Fat = 18g

Carbs = 51g

Daily Totals

Calories = 3537

Protein = 312g

Fat = 96g

Carbs = 365g

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