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Protein Guide for Fitness Enthusiasts

The document provides recommendations for daily protein intake, meal planning, water intake, and calorie needs for someone weighing 138.89 lbs. It recommends consuming 166.6-208.335g of protein per day from sources like chicken, fish, eggs, dairy, nuts, beans and protein supplements. It also recommends drinking at least 3.7L of water per day and maintaining strength training. A daily calorie intake range of 1944-2361 calories is provided. Finally, it lists the top 10 most affordable high protein foods.

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Rusen George
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69 views3 pages

Protein Guide for Fitness Enthusiasts

The document provides recommendations for daily protein intake, meal planning, water intake, and calorie needs for someone weighing 138.89 lbs. It recommends consuming 166.6-208.335g of protein per day from sources like chicken, fish, eggs, dairy, nuts, beans and protein supplements. It also recommends drinking at least 3.7L of water per day and maintaining strength training. A daily calorie intake range of 1944-2361 calories is provided. Finally, it lists the top 10 most affordable high protein foods.

Uploaded by

Rusen George
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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1.

My protein take
63kg=138.89lbs 166.6g - 208.335g per day

Chicken (skinless)

Turkey (skinless)

Fish (all kinds)

Beef (leaner cuts)

Pork (leaner cuts)

Whole Eggs

Egg Whites

Protein Supplements (whey protein powder, casein protein powder, protein bars,
etc.)

Beans (all kinds)

Nuts (all kinds)

Milk

Cheese

750calories per day from proteins


Meal 1 (breakfast) - whole food
Meal 2 (mid morning) - liquid protein meal
Meal 3 (lunch) - whole food
Meal 4 (mid afternoon) - whole food

Meal 5 (pre and post workout) - liquid protein meal


Meal 6 (dinner) - whole food
Meal 7 (before bed) - whole food

2. Drink at least 3.7l of water per day


3. Maintain Strength/Intensity/Weight On The Bar

4.My daily calorie maintenance level

1944.47715 - 2361.150825 calories


10 Top Affordable Protein Sources

Canned Tuna [40g protein per can]

Eggs [6g protein per egg]

Pork Mince [20g protein per 100g]

Chicken Breasts [31g protein per 100g]

Frozen Wild salmon [25g of protein per 100g]

Peanut butter [23g protein per 100g | 5.3 protein per


serving]

Greek Yoghurt 2% [10g protein per 100g]

Milk 3% fat [8g protein per cup]

Canned giant beans [6g protein per 100g, 15g per


can]

Whey Protein [1 scoop of whey is 25g in which


around 20g, depending on the brand, is protein] At two
scoops

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