How to reach protein goal with calorie deficit?

I see all of these recommendations for 1g protein per pound of of overall body weight while cutting - thats 190g for me; how could anyone reach that while on a diet? I need to intake around 1600-1800 calories ideally; however, today it took 2500 calories just to meet that 190g protein goal. I had eggs, whey shake, beef, greek yogurt, nuts - pretty much everything I ate was high protein; how can anyone meet this protein goal while cutting?

 

How to reach protein goal with calorie deficit?

There are 4 calories per gram of pure protein. So 190g protein = 760 calories. Not sure where the other 1740 calories in your diet came from, but it wasn't from protein.

 

How to reach protein goal with calorie deficit?

go for one gram per lb of lean body mass instead, or, just don't worry too much about protein.

 

How to reach protein goal with calorie deficit?

per pound of LEAN BODY MASS, not bodyweight. You think a 350 lb fat guy needs 350g?

 

How to reach protein goal with calorie deficit?

true but not many sources have JUST protein in them

steak, chicken, eggs whey, all have 'extra' cal besides protein that push the net over 4per gram

the leanes sources ive found so far are tuna and whey

chicken and beef get close but for like, say 6oz filet steak, trimmed to virtulally no fat = 250cal = 35g protein. pure math says it should = 140cal, NOT 250

 

How to reach protein goal with calorie deficit?

even the leanest red meat is pretty fatty, so that's not really a good example. and yes, i realize most protein sources have additional calories as fat or carbs, but to say that you can't hit 190g protein on dramatically less than 2500 calories is just wrong. you can easily hit 190g protein and maintain a decent macro balance on like 1800 cals. a good zero-carb whey protein powder (i use isopure) is going to have very few calories coming from anything other than protein, and egg whites are pretty much pure protein, just as a few examples off the top of my head.

 

How to reach protein goal with calorie deficit?

Not sure the point of your post, you just trying to troll? I said all the foods I ate.

 

How to reach protein goal with calorie deficit?

Chicken, turkey, Fish... Whey if you need it

 

How to reach protein goal with calorie deficit?

just looking at what OP listed as his diet for the day
- eggs: yolks contain a good bit of fat
- whey shake: probably had a decent amount of carbs
- beef: always fatty
- greek yogurt: handful of carbs
- nuts: VERY high in fat for the small amount of protein

eat only the egg whites or limit the amount of yolks you eat, replace the beef with chicken or lean pork, and cut out or reduce the nuts, and you'll easily cut off quite a large chunk of calories.

 

How to reach protein goal with calorie deficit?

Thats my problem, I know I can diet if I don't worry about protein I spent years on probably 70g or less protein a day; Im just scared Ill lose the 8 lbs muscle I just devoted months to gaining!