When i've try 811 i've lost a lot of pound and loss my libido
I think 150g is the low limit of prot intake for me... i try to recup my before shape but i try a lot of thing and it's verry hard to conclus
i am not doing calistenics but i am training in gym for about 10 years now. I will just tell you how i get my protein, and my opinion on "how much do we really need".
I am 25 years old and i weigh also 165lbs. I am eating 100 - 110 g of Protein every day and I had great success with this amount of protein. I think 120g is the upper limit, you do not need more. In my opinion is the most important point that you eat "smart", which means high carb (fruits), low fat and enough calories (i eat 2700-2900 kcal every day). In general i get 60 to 80% of my calories from carbs, 10 to 20% from protein and 10 to 20% from fat. Most of the time its 70/15/15.
A normal day looks like this:
- first meal (10-15 minutes after i wake up): Smoothie: 2-3 bananas + 2-3 apples + spinach + frozen fruits + lupine flour ( 20g, lupine flour consists of 40% protein) + cannabis seeds (10g) + flaxseed (10g)
(~600kcal and 15-20g Protein)
- sendond meal (30-40 minutes after the Smoothie): Oatmeal + raisins + "milk" (soy, oat, almond, hazel, rice...)
(~600kcal and 15-20g Protein, 10 additional with soy "milk")
- third meal: A great Stew with beans, chickpeas, lenses, maize (beans+ maize = great biological value). (500kcal and 20-25g protein). I often add some rice or potatoes => 900 kcal and 30-35 protein. I always add a salad to this meal (2-3g protein).
- fourth meal: some vegetable: I really like broccoli and cauliflower. Both has almost no calories but 2-3 g protein per 100g. 300g broccoli has approximately 100kcal and 9 g Protein
=> Summarized : 2200 kcal and ~72-87g Protein.
During the day i often eat some sprouts, bananas, dates (almost any kind of fuits) and nuts (not more than 20-30g) to fill up my calories. (5 - 15g protein)
In total i reach 80-100g protein. 100g are fine, but 80 is a bit low. If i only reach 80 g of protein, i just add one Sunnwarrior protein shake.