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This is what happened to me when I needed to lose weight. The act of counting calories more or less completely revamped my diet in a positive way.

Turned out I was also stupidly deficient on protein day to day.

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Yeah I am doing 1g per lb of lean body weight and let's just say I have been eating a disturbing amount of egg white (I'm a big guy!)

Getting protein in takes dedication & awareness

Isn't Whey powder a traditional "solution" for loading up on protein?

it's less than you'd hope. you need a fairly high volume of protein shake to get more than 40g of it in a sitting, and your target is probably like 100 or more grams of protein a day

I did a daily shake for a while as an after gym recovery food and I still had more calories from carbs than protein. it's just difficult.

If I take two protein shakes with double servings I am not halfway to my daily goal, but sure it helps! I tend to have protein powder and greek yogurt for breakfast (with peanut butter) and a double serving after the gym. That, with a protein dense lunch and dinner gets me to around 180g protein.

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