About 1.5 g. per lean body weight for me, while keeping the fat low
I am 134 lbs and I get 170g - 180g of protein per day. Its not hard to get and my fat is below 20g along with carbs.
I eat lots of lean meats - protein is the staple of my meals.
Egg Whites (only)
Thats 7 meals a day at about 25g of protein each meal and Its not all that much food. so thats 4oz of chicken, or 7 egg whites, or 3 oz of turkey, or a protein shake, or 1 cup of cottage cheese (fat free), and three days a week I have 4oz of Beef flank. (on lifting days)
Weigh it out - 4oz is not a whole lot.
oh and my calories are at about 1000 to 1200 a day
My goal - to lean up (lose fat without losing any muscle mass) so I have about 10 lbs of fat to lose.
Last edited by VitoVino; 02-03-2012 at 07:38 PM.
Reason: added title