Mine:

1. 130g protein (I follow the 1g/lb, and I'm pretty good at hitting this goal but it does require snaking and protein shakes)
2. 8 hour sleep "opportunity," which generally results in 7 hours of actual sleep.
3. Increase VO2 max by slowly increasing incline on my treadmill over time. I run 30 minutes and 15 minutes on alternating days.
4. On my 15-minute run days, I strength train.

Mine are:

1) at least 150 minutes of cardiovascular exercise per week plus at least two full body strength training sessions per week
2) eat at least 100 g of protein/day
3) eat enough fiber

Mine:

1) do unsupported handstand
2) work on negative splits
3) learn to drop back into wheel...then stand back up.

1.) Limit alcohol

2.) Maintain my longtime running routine

3.) Add yoga and walking for more flexibility and less pounding

More protein
Less sugar
More steps every day

I really appreciate all of the options on how to make your protein daily intake very helpful!

Anonymous wrote:I am the poster who is nowhere near 100 grams of protein. Can u give me an idea of your daily meals,?

NP. For today I am eating:
45g Breakfast smoothie (1 scoop protein powder, collagen, 1/2 cup greek yogurt)
42g Lunch can of tuna with mayo on a salad
14g Dinner pork and cabbage soup
-----
101g protein

I like this focus on behaviors and not results. Sometimes fixating on results (pounds or inches lost, etc.) leads to short-lived gains. Assuming you get there, how will you keep it? I'd much rather focus on sustainable behaviors that I can control than things I can't like genetics, age, illness, injury, whatever.

Anonymous wrote:

Anonymous wrote:I am curious how people get 100+ G protein within snacking? I’m trying not to snack.

I’m also a teacher so for now I can’t really snack in the afternoon unless it was a shake and I can barely finish my lunch in the time I have.

Breakfast: Big yogurt bowl: 2 servings of 0% fage, raspberries, blueberries, chia and pbfit powder: 50g protein
Lunch: Turkey sandwich and apple (2 slices dave killer bread, 4 oz turkey, 1 oz cheese, arugula): 40g protein
Dinner: Grilled chicken salad (5 oz chicken, romaine, oil/vinegar, tomato, cucumber, crouton) 30g protein
Treat: Yasso bar 5 g protein

Eat bigger meals, you won't need to snack. Front loading protein at breakfast has helped me immensely.

Personally, I need to snack because I can’t eat enough in one setting.

Cottage cheese helps with protein intake. You can eat it plain, sweet (add applesauce; fruit, cinnamon) or savory (salsa, everything but the bagel seasoning)

Anonymous wrote:Drop added sugar.
Drop carbs.
Eat twice a day only.

Why?

Avoid osteoporosis
Maintain a healthy weight through menopause
Gain greater flexibility

Here is one of my sample days-- for reference I am 5'4 and 124 pounds and try to hit between 100-125g of protein each day. I weight train three times a week and run two times a week. My goal is to build more muscle. I do not weigh myself ever.

Breakfast- egg whiteveggie omelet with 230g of egg whites, side of Dave's killer bread with nutella or some other spread (30g protein)

Mid morning- Fairlife chocolate protein shake (30g protein)

Lunch- chicken breast (120g) with side of rice and beans and small side salad (33g protein)

Afternoon snack- 2 clementines or some other fruit

Dinner- 100g salmon with sauteed broccoli and small side of rice (30g protein)

TOTAL- 123g protein

Anonymous wrote:

Anonymous wrote:I am curious how people get 100+ G protein within snacking? I’m trying not to snack.

I’m also a teacher so for now I can’t really snack in the afternoon unless it was a shake and I can barely finish my lunch in the time I have.

Breakfast: Big yogurt bowl: 2 servings of 0% fage, raspberries, blueberries, chia and pbfit powder: 50g protein
Lunch: Turkey sandwich and apple (2 slices dave killer bread, 4 oz turkey, 1 oz cheese, arugula): 40g protein
Dinner: Grilled chicken salad (5 oz chicken, romaine, oil/vinegar, tomato, cucumber, crouton) 30g protein
Treat: Yasso bar 5 g protein

Eat bigger meals, you won't need to snack. Front loading protein at breakfast has helped me immensely.

Thanks. I’m thinking about adding yogurt and fruit after dinner. I like a sweet treat and I work out after dinner so I am OK with a bigger meal then.

But my meals sound similar! I do big salad and chicken and apple at lunch.

Anonymous wrote:I am curious how people get 100+ G protein within snacking? I’m trying not to snack.

I’m also a teacher so for now I can’t really snack in the afternoon unless it was a shake and I can barely finish my lunch in the time I have.

Breakfast: Big yogurt bowl: 2 servings of 0% fage, raspberries, blueberries, chia and pbfit powder: 50g protein
Lunch: Turkey sandwich and apple (2 slices dave killer bread, 4 oz turkey, 1 oz cheese, arugula): 40g protein
Dinner: Grilled chicken salad (5 oz chicken, romaine, oil/vinegar, tomato, cucumber, crouton) 30g protein
Treat: Yasso bar 5 g protein

Eat bigger meals, you won't need to snack. Front loading protein at breakfast has helped me immensely.