How do you guys hit protein goals on GLP-1?

[Elgordoboy]

I’m at 185 down from 210 since starting Reta at the end of January. I was down from 230 before that over a year and change. Presently I eat 100 to 120 grams of protein and around 2000 calories on most days. I’m not losing strength in the gym and may actually be gaining on some, muscle mass is holding up but there are other factors there too. Sub 1000 test levels with trt and 1.2ish iu gh. My point being I haven’t found it necessary to be so adamant on the 185 grams of protein. I can get to the number I eat fairly naturally and would have to force it for more. Muscle has never been hard to put on for me though it’s keeping the fat off that is troublesome.

 

[TacoLifter420]

I typically use protein shakes, no sugar added Greek Yogurt and Meat to hit my daily goal of 185 to 200 grams of protein. I can pretty easily do this at 1800 calories a day.

Male, 5 foot 9 190lbs with an athletic build for context.

 

[leonli]

JohannesSweden77 said:


Honestly it sounds harder then it is. I use an app on my phone to register she keep track of it. FatSecret is the name of the app but there are a bunch of similar.

Just look up how many calories and protein you should eat in a day. There are several calculators out there who can help. It's basically your weight (goal weight), height, how much you train, if you want to still loose weight or gain or stay on current weight. Those parameters shows you how much you should eat. Then it's just a matter of trying to get as close to it as possible.




Macro Calculator



This macro calculator estimates the macronutrient needs of a person based on their age, physical characteristics, activity level, and bodyweight goals.

www.calculator.net

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Wow, I really need an app like this! Thanks for the recommendation!

 

[PickleWitch]

My Mon to Fri, with the exception of what’s for dinner, are boring because I repeat the same routine to death. I mix up the dinners and have some more variety on weekends. I will prep and exact the exact same things for breakfast, lunch and snack for 5 days straight, no problem.

 

[leonli]

5byfive said:


The key is getting protien in at every meal and snack. If you miss one, its hard to catch up. So, for me, eggs/egg whites in the am, often canned chicken or tuna salad, and lean meat at dinner, usually 93% fat-free beef or turkey. A protien shake or a David bar (the prices on them have come down now that Walmart carries them) as a snack and some high protien Greek yogurt before bed.

I usually hit 210-220 grams a day. That puts me at about 1.2 grams per lb of bodyweight which is higher than most people will want to go so you could likely be a little less strict, but the idea is really to make sure your getting a good amount of protien every time you eat.

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Shittersfull said:


I eat a chickbreast for breakfast at 11am. Can can of sardines about noon, 60 gram protien drink at 1, and if I can 1/2 pound off beef at 3. Don't eat again till 11am the next day. I workout in the morning, 12,000 steps 20 flights of steps and mild resistance band training before my 11am breakfast. Fasted aerobic workouts are GREAT.

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Wow, these are some serious routines. I definitely need to step up my protein game. Thanks for sharing!

Mood said:


Several high protein meals. I can eat as much on reta so I try to eat more often. Make sure to get protein in every meal/snack. Throw in a few shakes (usually one in the morning and one during any gym sessions). Recovery is good, but I'm also on tesa/ipa and trt, so not necessarily a fair comparison.

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Good point. I think keeping protein high when appetite is low is probably one of the biggest challenges. I’ll definitely try to be more intentional with each meal.

Svartr said:


I just asked chat the same thing

I've been struggling and relying on convenience protein. I have a really good protein shake thats got 20g protein per scoop so I have 2 scoops of that now along with chicken, eggs and cottage cheese is excellent so versatile.

I have a tendancy to overthink so this is the list it gave me

£20 shopping list (about 5 days)​

• 1 kg chicken breasts
  
• 15 eggs
  
• 500 g 0% Greek yogurt
  
• Cottage cheese
  
• Frozen broccoli
  
• Frozen mixed vegetables
  
• Lettuce/cucumber/tomatoes
  
• One bag of apples or berries (optional)

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This shopping list looks simple and realistic, definitely going to take some ideas from it.

Builderman said:


The shakes are good when I’m not hungry and need a boost. Other than that, a lot of lean chicken. Reta has taken the joy out of food so just eating the lowest calorie Hughes protein option I can find that is still cost effective.

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Mochizuki0124 said:


I usually have a set of protein for the week. Either chicken, tuna, lean ground beef or ground turkey. Those are my staples. When I get hungry I grab my protein source first, not a snack, not a drink or not anything else. PROTEIN FIRST.

A lot of people dont hit their proteins because they tend to grab whatever is convenient when they get hungry. If youre on any GLP1 and you get hungry and you grab a donut, guess what? Youll be full for half of the day w/out any protein in your body. I see a lot of people on GLPs who lose like 20-30 lbs easily but its easily identifiable who still eats like crap and dont hit their proteins.

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Really good advice. I’m starting to realize that with GLPs the challenge isn’t just eating less, but eating smarter. Protein first is definitely something I’m going to focus on.

IvanD said:


Hi! This is a great question, as its very important to get enough protein for your long term goals (as well as keeping your hair!).

First, I noticed that on Reta I have more appetite than I did on Sema or Tirz. This was crucial for me because I was not eating enough at all before.

I make sure to start every day with an oatmeal (for fiber) + a scoop of whey powder in there, as well as some Greek yogurt. I also take some fiber gummies around dinner time and another scoop of whey before bed.

Of course, there are a million ways to skin a cat, but this has helped me a lot.

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Great advice, thanks for sharing! The oatmeal + whey combo sounds simple and practical. Definitely something I should try.

joseblo said:


When the Tirz really kicks in, it's hard to keep eating! I had to goto protein shakes. I actually added strait protein powder to my regular protein shakes cuz they had too much flavor. Added some fiber and berries too to make sure I got something to keep me regular and hydrated! Sometimes that and a couple of eggs in the morning was all I could stomach, but at least it got me to 80gr on a lean day.

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That’s a really smart way to handle it

PAPoots said:


Keep your easy protein visible and nearby. I keep protein bars on my desk. The protein and creating powder sits out on my kitchen counter. I usually have premier protein shakes ine the fridge for a grab and go.

I bake several pounds of chicken thighs or sous vide chicken breasts every week along with a big insta pot full of rice.

Whenever I open the fridge for a snack I tend to either have a turkey and cheese rollup, or a mozzarella stick.

Don't beat yourself up over missing a few grams of protein. For maintenance you don't need as muc has you tihngs.

Take your weight and subtract your body fat. then your muscle is 50-55% of what's left.

So I am 5'10" and 207lbs. Once I remove 30% percent body fat and then take 55% of that. I am left with around 80lbs of muscle.

So to maintain that muscle I need 80-100g, if I want to build, I need to go up to 130-145.

So it is not as much as you would think. Put your numbers into CoPilot or ChatGPT.

A few eggs and a 30g protein shake for breakfast, and you might be halfway there.

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Great tip about keeping protein sources visible and convenient.

Elgordoboy said:


I’m at 185 down from 210 since starting Reta at the end of January. I was down from 230 before that over a year and change. Presently I eat 100 to 120 grams of protein and around 2000 calories on most days. I’m not losing strength in the gym and may actually be gaining on some, muscle mass is holding up but there are other factors there too. Sub 1000 test levels with trt and 1.2ish iu gh. My point being I haven’t found it necessary to be so adamant on the 185 grams of protein. I can get to the number I eat fairly naturally and would have to force it for more. Muscle has never been hard to put on for me though it’s keeping the fat off that is troublesome.

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TacoLifter420 said:


I typically use protein shakes, no sugar added Greek Yogurt and Meat to hit my daily goal of 185 to 200 grams of protein. I can pretty easily do this at 1800 calories a day.

Male, 5 foot 9 190lbs with an athletic build for context.

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First of all, congrats on the progress you both have made, those are some seriously impressive results! It’s interesting to see two different approaches here. I think the biggest takeaway is finding a protein target that you can actually stick with long term. I’m still figuring out what works best for me, but it’s really helpful seeing how everyone structures their diet.

 

[leonli]

PickleWitch said:


My Mon to Fri, with the exception of what’s for dinner, are boring because I repeat the same routine to death. I mix up the dinners and have some more variety on weekends. I will prep and exact the exact same things for breakfast, lunch and snack for 5 days straight, no problem.

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Having a simple routine takes away so much decision-making. I might need to steal this idea and prep more of my meals ahead of time

 

[mybodyisasewer]

So many good ideas in here, I don't care if it's a well tread topic, we should always have live discussions on stuff like this.

leonli said:


Hey everyone, I’ve been training for a while and recently started exploring GLP-1s. One thing I’m curious about is how people manage their nutrition when appetite drops. For those who lift or do regular training:

• How do you make sure you still hit your protein goals?
  
• Do you rely more on shakes, smaller meals, or just adjust your eating schedule?
  
• Have you noticed any changes in strength or recovery?

I’m trying to understand how people balance fat loss while still keeping muscle and performance.

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See picrel for the world's easiest protein, like a cheat code.

IvanD said:


80g total of protein for the day? How much do you weigh? That seems incredibly low.

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I agree that's low but the last study I read had average Americans eating 100g/day and the government's RDA is like 56g/day. We might have a slight bias when we're chasing 200g/day as if it's life or death.

 

[lastresort]

I am on T3/T4 for hashimoto , and adding dials up my hunger

 

[sonic_boom]

I think textured vegetable protien or "soya chunks" are great.

If you are concerned at all about cholesterol, a whey protein isolate WPI is better than a WPC. A respected brand like Optimum Gold protein powder has in my opinion way too much cholesterol, so take the time to read labels, especially on something you are eating every day.

Of course chicken breasts are a great way to get lean protein in your diet.

I also don't think going above 0.6, 0.7g per pound is really improving outcomes much. And most studies seem to agree.

 

[leonli]

mybodyisasewer said:


So many good ideas in here, I don't care if it's a well tread topic, we should always have live discussions on stuff like this.

See picrel for the world's easiest protein, like a cheat code.

I agree that's low but the last study I read had average Americans eating 100g/day and the government's RDA is like 56g/day. We might have a slight bias when we're chasing 200g/day as if it's life or death.

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Exactly! The real-world experiences are what make these discussions so useful. Always interesting to see what works for different people.

lastresort said:


I am on T3/T4 for hashimoto , and adding dials up my hunger

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That sounds really tough. It’s crazy how much hormones can affect hunger and energy

sonic_boom said:


I think textured vegetable protien or "soya chunks" are great.

If you are concerned at all about cholesterol, a whey protein isolate WPI is better than a WPC. A respected brand like Optimum Gold protein powder has in my opinion way too much cholesterol, so take the time to read labels, especially on something you are eating every day.

Of course chicken breasts are a great way to get lean protein in your diet.

I also don't think going above 0.6, 0.7g per pound is really improving outcomes much. And most studies seem to agree.

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Love these suggestions! I’m actually a big chicken breast person It’s one of my go-to protein sources.